Source: Kathleen Bruno | Catégorie: Sauté et friture, Diabétique, Santé du cœur

Braised Greens

Serve as a sublime side dish along with lean cuts of pork, roasted chicken or meaty fish dishes such as salmon or tuna steaks. Using canola oil helps keep saturated fat to a minimum in this heart-healthy recipe.

Braised Greens


  • 1 lb fresh greens (collard, mustard or turnip greens; or kale) 500 g
  • 2 Tbsp canola oil 30 mL
  • 2 slices turkey bacon, chopped
  • 1 cup finely diced onion 250 mL
  • 1/4 tsp salt 1 mL
  • 2 garlic cloves, minced
  • 1/2 tsp crushed red pepper flakes 2 mL
  • 1 cup reduced-sodium chicken broth 250 mL
  • 1 Tbsp apple cider vinegar 15 mL
  • 1 Tbsp granulated sugar 15 mL


  • 1. Wash greens and remove tough center ribs. Cut leaves into 1-inch strips. (Or purchase pre-washed, stemmed and trimmed fresh greens.)
  • 2. Heat large sauce pot over medium-high heat; add oil and bacon and cook until beginning to brown, about 3 minutes.
  • 3. Stir in onions and salt; cook until tender, about 5 minutes. Add garlic and pepper flakes, and cook 1 minute more.
  • 4. Add broth, stirring to scrape up any browned bits on bottom of pan.
  • 5. Add greens to pot. If necessary, add in batches, stirring each batch to wilt slightly before adding more. Cover and cook until tender, about 25 to 35 minutes.
  • 6. Stir in vinegar and sugar, and then lower heat to medium. Cover and cook 5 minutes more. Taste and then balance flavors as desired with salt, pepper flakes, vinegar and sugar. Serve hot.
  • Tip: For a hint of decadence, stir in 2 tablespoons of low-fat cream cheese and pulse briefly in a food processor for creamed greens.




1/2 cup (125 mL)


Per Serving

Lipides6 g
Gras saturés0.5 g
Cholestérol5 mg
Glucides9 g
Fibres3 g
Sucres4 g
Protéines4 g
Sodium210 mg
Potassium171 mg