Green recipes: Peppercorn Greens

PEPPERCORN GREENS

Serves 4.

Note: From Joyce White.

• 2 lb. kale, turnip or mustard greens

• 1/4 c. olive or peanut oil, or a mixture of oils

• 1 red or yellow bell pepper, cored and cut into strips

• 1 or 2 jalapeño peppers, finely chopped

• 2 or 3 garlic cloves, crushed

• 2 tbsp. pink peppercorns, or more if desired, coarsely crushed, divided

• 2 c. water, vegetable or chicken broth

• 1 tsp. salt

• 1/2 tsp. black pepper

• 2 tbsp. cider vinegar

• 1 tbsp. chutney, or more if desired

Directions

Cut away the stems and thick ribs from the leaves of the greens and discard. Using the kitchen sink or a large pan, wash the greens using 3 or 4 changes of room-temperature water. Then drain the greens in a colander and set aside.

Heat the oil in a large sauce pan or pot. Add the bell pepper, jalapeño pepper, garlic and half of the peppercorns and sauté over low heat for 2 or 3 minutes, stirring.

Stir in the water or broth, salt, black pepper and vinegar. Bring the liquid to a boil, reduce the heat and cook the broth over low heat for about 10 minutes.

Raise the heat again and stir in the greens, using a long-handled spoon to turn over the leaves in the boiling broth. When the greens are thoroughly immersed in the liquid, reduce the heat to medium-low, cover the pot and cook for about 20 minutes, turning over the greens several times, or until the leaves are tender.

Stir in the remaining tablespoon of peppercorns and the chutney and transfer the greens to a warm serving bowl.

Nutrition information per serving:

Calories220Fat15 gSodium670 mg

Carbohydrates21 gSaturated fat2 gCalcium220 mg

Protein6 gCholesterol0 mgDietary fiber5 g

Diabetic exchanges per serving: 3 vegetable, 1/2 other carb, 3 fat.

SESAME COLLARD GREENS

Serves 4.

Note: This dish is also delicious made with bok choy, Swiss chard or broccoli rabe. Prepare as above, but reduce the simmering time to about 5 minutes. And 2 tablespoons lightly toasted crushed coriander seeds can replace the sesame for a delectable flavor, too. From Joyce White.

• 2 lb. collard greens

• 4 tbsp. plus 11/2 tsp. or more olive or peanut oil , divided

• 1 large onion, thinly sliced

• 2 or 3 garlic cloves

• 1/2 tsp. cinnamon or nutmeg

• 1/2 to 1 c. chicken or vegetable broth or water

• 3/4 tsp. salt

• Freshly ground black pepper

• 2 or 3 tbsp. sesame seeds, or more if desired

Directions

Cut away the stems and thick ribs from the collard leaves and discard, then roll a stack of the leaves (five or six at a time) lengthwise and cut crosswise into 1/4-inch-wide strips, or narrower if desired.

Using the kitchen sink or a large pan, wash the greens using 3 or 4 changes of room-temperature water. Then place the washed and trimmed greens into a colander and drain well.

Meanwhile, heat 2 tablespoons oil in a large, heavy pot. Place about half of the greens at a time in the pot and sauté, stirring, for 5 or 6 minutes, or until the greens are wilted. Remove from pot.

Add 2 tablespoons oil and the remaining greens and sauté the same way and remove from pan. Add a little more oil to the pan if necessary. Stir in the onion, garlic, cinnamon or nutmeg and cook over low heat for 4 or 5 minutes or until the onions are tender and translucent.

Return the greens to the pot. Add the broth or water, salt and black pepper and mix well. Bring to a boil, reduce heat to middle-low, cover and cook the greens for about 20 minutes, turning them over several times, until the leaves are tender.

Meanwhile, heat 11/2 teaspoon oil in a small skillet. Stir in the sesame seeds, and heat over low heat, stirring, until just lightly brown, 3 or 4 minutes. Watch carefully and don't let the seeds burn. At serving, sprinkle the toasted seeds over the greens.

Nutrition information per serving:

Calories235Fat19 gSodium585 mg

Carbohydrates15 gSaturated fat3 gCalcium292 mg

Protein6 gCholesterol0 mgDietary fiber7 g

Diabetic exchanges per serving: 3 vegetable, 4 fat.

SAUTÉED BOK CHOY WITH MUSHROOMS

Serves 4.

Note: From Joyce White.

• 2 lb. bok choy

• 2 or 3 tbsp. coconut or grapeseed oil

• 2 or 3 green onions, chopped

• 1 c. sliced fresh mushrooms, or more if desired

• 1 or 2 garlic cloves, crushed

• 1 to 2 tsp. crushed red pepper

• 3/4 tsp. salt

• Freshly ground black pepper

• 3 or 4 tbsp. coconut milk or vegetable broth

Directions

Cut off the base strip at the bottom of the bok choy stalks and discard. Separate the stalks into leaves. If the stems of the bok choy leaves are large, chop finely.

Using the kitchen sink or a large pan, wash the bok choy using 3 or 4 changes of room-temperature water. Then place the washed and trimmed greens into a colander and drain well.

Heat the oil in a large skillet or saucepan. Stir in the green onions, mushrooms, garlic, crushed red pepper, salt and black pepper and cook over medium-low heat for 3 to 5 minutes, stirring, until the green onions and mushrooms are just tender.

Stir in the bok choy and the coconut milk or vegetable broth and cook, stirring, 2 or 3 minutes longer, until the leaves are tender. Serve over rice or noodles.

Nutrition information per serving:

Calories120Fat10 gSodium585 mg

Carbohydrates7 gSaturated fat8 gCalcium230 mg

Protein4 gCholesterol0 mgDietary fiber3 g

Diabetic exchanges per serving: 2 vegetable, 2 fat.

GINGERED MIXED GREENS

Serves 4.

• 2 lb. kale, turnips or mustard greens or a mixture

• 2 or 3 tbsp. peanut, corn or olive oil

• 1 or 2 jalapeño peppers, finely chopped

• 1/2 c. chopped onions

• 2 garlic cloves, crushed

• 11/2 c. vegetable or chicken broth or water

• 1 tsp. salt, or to taste

• Freshly ground black pepper

• 2 to 3 tbsp. chopped fresh ginger root or 2 tsp. powdered ginger

Directions

Cut away the stems and thick ribs from the leaves and discard. Using the kitchen sink or a large pan, wash the greens using 3 or 4 changes of room-temperature water. Then drain the greens in a colander and set aside.

Place the trimmed and washed greens in a colander and drain well. Meanwhile, heat the oil in a large pot or saucepan. Add the jalapeño peppers, onions and garlic and sauté 2 or 3 minutes, stirring.

Stir in the broth or water, salt, black pepper and ginger. Cover the pot and simmer for about 10 minutes.

Then raise the heat to high and stir in the greens, using a long-handled spoon. When the greens are thoroughly immersed in the liquid, reduce the heat to medium-low. Cover the pot and cook the greens for about 20 minutes or until tender, turning over the greens several times with a long spoon or tongs.

Nutrition information per serving:

Calories120Fat7 gSodium980 mg

Carbohydrates13 gSaturated fat1 gCalcium126 mg

Protein3 gCholesterol0 mgDietary fiber4 g

Diabetic exchanges per serving: 2 vegetable, 1 1/2 fat.