Emerald Greens with Orange
Serves 4 | Prep Time 10 minutes | Cook Time 10 minutes
I remember the first time I brought home a bunch of Swiss chard. I laid those big, leafy stalks on my counter and thought to myself, “Should I just put these in a vase and stare at them?” I was a bit intimidated. So are many people. And that’s a shame, because the phytochemicals in greens are phenomenal cancer fighters. Actually, greens are easy to work with if you do a quick rip and strip (I’m talking the chard, not your clothes) as soon as you get them home. That’s the first step. The second is ridding the greens of their often naturally bitter taste. The simple fix is a quick bath in olive oil over a little heat. Saute ing makes the flavor and consistency much more palate friendly. Adding orange to the mix makes these greens especially yummy. Believe me, even kids approve!
Instructions
Heat the olive oil in a large saute pan over medium heat, then add the garlic, red pepper flakes, cranberries, and orange juice and saute for 30 seconds, just until aromatic. Add the chard, salt, and zest and saute until the color of the chard begins to darken and intensify. Use a slotted spoon to transfer the greens to a bowl, then bring the liquid in the pan to a boil. When the liquid shrinks in from the sides of the pan and thickens a bit, stir the greens back in, then stir in the maple syrup. Do a FASS check. You may want to add another pinch of salt. Serve immediately.
VARIATION: To make this a real jewel of a dish, omit the cranberries and sprinkle 2 tablespoons of gorgeous ruby red pomegranate seeds over the greens just before serving.
COOK’S NOTES: The flavor of this dish is greatly intensified by reducing the liquid in the pan. Take the time to perform this step. Your taste buds will be rewarded.
One trick to preparing greens is ripping them off their tough stems. This makes them easier to eat and digest. You can chop the chard stems into small pieces and add them to the pan earlier so they have a chance to cook more.
STORAGE: Store in an airtight container in the refrigerator for 5 to 7 days.
PER SERVING: Calories: 90; Total Fat: 7.2 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 7 g; Protein: 1 g; Fiber: 1 g; Sodium: 260 mg
Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Ingredients
2 tablespoons extra-virgin olive oil
1 teaspoon minced garlic
Pinch of red pepper flakes
2 tablespoons dried cranberries
1⁄4 cup freshly squeezed orange juice
6 cups stemmed and chopped Swiss chard, in bite-size pieces
1⁄4 teaspoon sea salt
1⁄2 teaspoon orange zest
1⁄4 teaspoon maple syrup