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How to Make Sautéed Collard Greens

Collard Greens

Ingredients:

4 bunches (about 3-3/4 pounds) fresh collard greens
2 tablespoon extra virgin olive oil
1 cup diced onions
1/4 cup diced sweet red bell pepper
1/4 cup diced sweet yellow bell pepper
1/2 teaspoon freshly ground black pepper
1 tablespoon apple cider vinegar (optional)

Instructions:

Clean the collard greens under cool water and pat them dry with paper towels. Using a sharp knife, coarsely chop the greens and set aside. Pour the olive oil in a large skillet and warm over medium heat for one minute. Add the onions, red bell pepper and sauté for three to five minutes or until the vegetables turn soft. Add chopped greens, black pepper and continue to cook for 15 minutes, stirring frequently. Sprinkle the vinegar on top of the greens and serve immediately. The recipe makes about eight servings.


This recipe is courtesy of Wilbert Jones, author of “The Healthy Soul Food Cookbook.”
 

Here's how we remixed this recipe, including the nutrition information and shop smarter tips!

The Remix Revealed   Nutrition Information   Shop Smarter Tips

Here’s how this collard green recipe was remixed:

  • The veggies are cooked in just a little bit of heart-healthy, olive oil instead of animal fat, which also makes the dish cholesterol free and better for your heart.
     
  • Instead of added salt, this recipe calls for onions, sweet bell peppers and freshly-ground, black pepper to boost flavor. The apple cider vinegar adds a bit of zing to the dish without adding sodium. The apple cider vinegar also serves to replace hot sauce, which some people like to add to their greens. By not adding hot sauce to the dish (during cooking or before eating), this is another way that you’re reducing the amount of sodium in the overall dish when compared to a traditional dish.
     
  • Notice that the cooking time has been shortened a lot. Instead of boiling the collard greens, the cook sautés the greens. This cooking technique allows the nutrients to remain in the greens because they don’t get boiled into the cooking liquid.

Traditional greens are loaded with calories (254), fat (23.2) and sodium (432 mg). Our remixed recipe is a much healthier choice that tastes good and is good for you, too.  Here’s the nutritional breakdown for a ½-cup serving:

Calories:  103
Fat:  4 grams
Saturated Fat: 1 gram
Trans Fat: 0 grams
Cholesterol: 0 mg
Sodium: 43 mg
Carbohydrates: 14 grams
Fiber: 8 grams
Protein: 5 grams
Sugars: 4 grams

Here are some insider tips you need to know:

  • Collard greens are naturally flavorful and healthful. They are loaded with vitamin C and come in at only 49 calories a cup when eaten raw.
     
  • At only $0.89 per pound for fresh collard greens, they’re good for you and your budget. Avoid the pre-washed and packaged greens which cost $2.50 per bag. In addition, they are usually filled with tough stems which you’ll end up wanting to remove anyways. Skip the canned goods, too. They cost $2.59 per 29-ounce can and contain added sodium.
     
  • Buy fresh, local and organic greens, if possible. The taste will be better and you’ll know that they haven’t been sprayed with unnecessary chemicals.
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