Massaged Mustard Greens Salad

From EatingWell: September/October 2012

A few minutes of judicious massaging will transform bitter mustard greens into a mellow, well-balanced salad spiked with hints of lemon, garlic and Parmesan.

Makes: 6 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

2 bunches mustard greens
1/2 cup freshly grated Parmesan cheese
1/3 cup extra-virgin olive oil
1/4 cup lemon juice
3 large cloves garlic, minced
1 tablespoon reduced-sodium soy sauce
1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

Preparation

Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.

Nutrition

Per serving: 196 calories; 15 g fat ( 3 g sat , 10 g mono ); 6 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 8 g protein; 6 g fiber; 335 mg sodium; 693 mg potassium.

Nutrition Bonus: Vitamin A (394% daily value), Vitamin C (225% dv), Folate (88% dv), Calcium (27% dv), Potassium (20% dv), Iron & Magnesium (16% dv)

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 1/2 lean meat, 2 1/2 fat

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