Spicy Italian Greens - 0 pts, 9g carbs, 5g fiber xp

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* Exported from MasterCook *

 

Spicy Italian Greens - 0 pts, 9g carbs, 5g fiber

 

Recipe By :Enemy of the Steak by Nikki Goldbeck, Square One Publishers, 2007

Serving Size : 5 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

LowFat (Less than 10%) Quick

Spicy Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 pounds leafy greens -- (beet greens, broccoli rabe, Swiss

chard, chicory,

escarole, frisee, or kale), chopped coarsely (about 12 cups)

1/2 cup canned crushed tomatoes -- or tomato puree

2 large garlic cloves -- minced

2 tablespoons capers

1/2 teaspoon crushed red pepper flakes -- (or more depending on your

heat preferences)

 

Combine all of the ingredients in a heavy skillet or pot large enough to hold

them. Cook,

uncovered, over medium heat for about 5 minutes, or until the greens are wilted.

Stir as needed

for even cooking.

 

Cover the skillet or pot, and cook an additional 10 minutes, or until the greens

are tender. Serve

immediately.

 

Makes 4 to 6 servings.

 

 

 

VARIATION

For a main dish, add 3 cups of cooked chickpeas, white beans, or lentils at the

end of step 2, and

heat through. Serve as is or over a small-size pasta, such as bow ties, spirals,

or shells. As an

alternative, mix the cooked greens - with or without the beans - with cooked

tortellini.

 

Description:

" 0 pts "

S(Formatted by Chupa Babi):

" 12.27.07 "

Copyright:

" 2007 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 45 Calories; trace Fat (5.6% calories

from fat); 4g

Protein; 9g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 97mg Sodium.

Exchanges: 2 Vegetable;

0 Other Carbohydrates.

 

NOTES : This recipe is designed for the bitter greens listed, but can also be

made using romaine

lettuce combined with Italian flat-leaf parsley. A dollop of yogurt cheese on

top of each serving

provides a nice contrast.

 

Nutr. Assoc. : 0 0 0 0 0

 

 

 

 

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