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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 78.4
  • Total Fat: 3.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 43.9 mg
  • Total Carbs: 10.8 g
  • Dietary Fiber: 5.1 g
  • Protein: 5.3 g

View full nutritional breakdown of Steamed mustard greens and kale calories by ingredient
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Steamed mustard greens and kale

Submitted by: ALYSON1214

Introduction

This makes a nice side dish for any broiled or grilled fish, especially white flakey fish like orange roughy or cod. This makes a nice side dish for any broiled or grilled fish, especially white flakey fish like orange roughy or cod.
Number of Servings: 6

Ingredients

    One large bunch mustard greens (approximately 6 cups chopped)
    One large bunch kale (approximately 4 cups chopped)
    One medium yellow onion
    One TBSP olive oil
    One TBSP water
    1 tsp black pepper (fresh ground is best)
    3 cloves fresh garlic

Directions

After washing both bunches of mustard greens and kale, chop into large pieces or strips and set aside. Peel and chop medium yellow onion into med-large pieces and set aside. Chop cloves of garlic into smaller pieces. In very large, deep frying pan, add 1 TBSP olive oil and 1 TBSP water. Set over medium heat. Add greens and kale, garlic, onion and fresh ground or cracked pepper. Cover and steam for approximately 15 minutes, stirring occasionally to prevent burning. As the greens cook, the moisture will add to the steaming process. If the greens become too dry, add one more TBSP water, cover and continue steaming. Greens and kale are done when they are sufficiently wilted and cooked to your preference. Makes 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user ALYSON1214.






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Member Ratings For This Recipe

  • very good! - 2/25/12

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  • I wanted to add more fiber in my diet, and read that kale and mustard greens were a great way to do that. I LOVED this recipe! I added some curry to give it a kick I like. Thank you so much for this tasty treat! - 9/21/11

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  • I did this recipe and it was awfully bitter. What did i do wrong? Is there a secret? I followed the recipe and everything. - 4/10/11

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  • I was very dubious when I saw this, but I had mustard greens and kale that needed to be used. I also threw some spinach in too. It was fabulous! I dressed with some basalmic vinegar when I dished. Yum! - 3/2/11

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