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Essential Greens-Cooking Guide

How to prepare and cook nutrient-packed fresh greens.

Dark leafy greens, such as kale, collards and chard, are nutrient powerhouses—rich in vitamins A, C and K. Look for greens in bunches in the produce section near lettuce; beets are sometimes sold with the greens still attached, but you can often find the greens sold separately as well. One pound of greens cooks down to about 1 cup, so plan accordingly.

Mustard Greens

Prep: Trim and discard long stems. Wash in several changes of water; drain. Bunch up leaves and cut into 1-inch pieces.

Cooking: Cook large mature leaves, covered, in 2 cups lightly salted boiling water until tender, 10 to 12 minutes (add more water if needed). Small tender leaves can be steamed or stir-fried until wilted. Drain and press out moisture.

Yield: 4 servings, about 1/2 cup each

Per serving: 14 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 2 g protein; 2 g fiber; 15 mg sodium. Nutrition bonus: 120% Daily Value vitamin A, 40% DV vitamin C.

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