Heart-Healthy Simple Stir-Fried Greens
Elevate your vegetable game with this quick and nutritious recipe for Heart-Healthy Simple Stir-Fried Greens! Featuring vibrant kale, spinach, or Swiss chard, this dish is loaded with vitamins and minerals while boasting rich flavors from garlic, olive oil, and a touch of low-sodium soy sauce. Ready in just 15 minutes, this easy stir-fry is perfect for busy evenings and makes a versatile side dish or a light main when paired with brown rice. A dash of red pepper flakes and a drizzle of fresh lemon juice add a delightful kick and brightness, making this recipe as invigorating as it is wholesome. Whether you're seeking heart-friendly recipes or looking to enjoy more greens in your diet, this simple yet flavorful dish is sure to satisfy!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 2 Garlic cloves, thinly sliced
- 4 cups Fresh greens (kale, spinach, or Swiss chard)
- 1 tablespoon Low-sodium soy sauce
- 1 tablespoon Fresh lemon juice
- 0.25 teaspoon Red pepper flakes
- 0.25 teaspoon Black pepper
Instructions
Rinse the fresh greens thoroughly under cold running water to remove any dirt or debris. Shake off excess water and roughly chop into bite-sized pieces. Set aside.
In a large skillet or wok, heat the olive oil over medium heat.
Add the sliced garlic to the skillet, stirring frequently for about 1 minute until it becomes fragrant, but not browned.
Increase the heat to medium-high and add the chopped greens to the skillet. Use tongs or a spatula to toss continually, ensuring the greens are evenly coated in olive oil and garlic.
Cook the greens for 2-3 minutes until they become wilted but remain vibrant in color.
Reduce the heat to medium and pour in the low-sodium soy sauce, stirring quickly to combine it with the greens.
Remove the skillet from the heat and drizzle the fresh lemon juice over the greens. Sprinkle with red pepper flakes and black pepper.
Serve immediately as a side dish or over a bed of brown rice for a complete meal.
Nutrition Facts
Calories |
230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 605 mg | 26% | |
| Total Carbohydrate | 18.6 g | 7% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 2.3 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 355 mg | 27% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1305 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
