Directions:
- Prepare the kale and mustard greens by cutting middle stem out of each leaf. Rinse the leaves thoroughly.
- Cut the greens into strips that are about 1 inch by 3-4 inches.
- Add 4 tsp of water to a 2 quart pot. bring to boil on medium heat.
- Add the kale first, then the mustard greens pour 1/4 teaspoon into the greens and cover tightly with lid.
- Cook for 5-10 minutes, stirring occasionally, until the greens are wilted and tender.
- When the greens are done cooking, they should be dark green. Keep the lid on the pot and set aside.
- In a small saucepan heat 1 tsp oil or butter until almost smoking at medium high heat.
- Add mustard seeds and cumin seeds. They will pop and sizzle. turn heat to medium.
- Add green chili pepper and crushed garlic and fry until lightly browned. Optional: add 1/8 teaspoon red chili pepper.
- Pour mixture over greens. Add remaining salt (1/2 tsp) to taste.
- Serve with a dash of lime juice (brings out the flavor of the greens).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 166.92 Kcal (699 kJ) | ||
| Calories from fat | 82.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.18g | 14% | |
|---|---|---|---|
| Sodium | 2575.53mg | 107% | |
| Potassium | 528.03mg | 11% | |
| Total Carbs | 16.04g | 5% | |
| Sugars | 2.23g | 9% | |
| Dietary Fiber | 6.15g | 25% | |
| Protein | 9.75g | 19% | |
| Vitamin C | 69.4mg | 116% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 4.5mg | 25% | |
| Calcium | 192.8mg | 19% | |
| Amount Per 100 g | |||
| Calories | 63.72 Kcal (267 kJ) | ||
| Calories from fat | 31.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.5g | 14% | |
|---|---|---|---|
| Sodium | 983.09mg | 107% | |
| Potassium | 201.55mg | 11% | |
| Total Carbs | 6.12g | 5% | |
| Sugars | 0.85g | 9% | |
| Dietary Fiber | 2.35g | 25% | |
| Protein | 3.72g | 19% | |
| Vitamin C | 26.5mg | 116% | |
| Vitamin A | 0.2mg | 17% | |
| Iron | 1.7mg | 25% | |
| Calcium | 73.6mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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