Mediterranean Diet Couve Refogada
Elevate your vegetable side dish game with this vibrant and nutrient-packed Mediterranean Diet Couve Refogada! Inspired by the traditional Brazilian sautéed greens, this healthy twist infuses collard greens with the bold flavors of garlic, extra virgin olive oil, and a dash of red pepper flakes for a spicy kick. A squeeze of fresh lemon juice adds brightness, while a touch of salt and black pepper perfectly balances the dish. Ready in just 25 minutes, this quick and easy recipe is ideal for weeknight dinners or as a nutritious addition to your Mediterranean-inspired table. Packed with antioxidants, fiber, and fresh flavors, it’s the perfect companion to grilled fish, roasted chicken, or hearty legumes. Try this Mediterranean Diet Couve Refogada tonight for a simple, wholesome, and utterly delicious side!
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Recipe Information
Ingredients
- 1 bunch collard greens
- 2 tablespoons extra virgin olive oil
- 3 pieces garlic cloves
- 0.25 teaspoon red pepper flakes
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by thoroughly washing the collard greens under cold running water to remove any dirt or grit. Pat them dry with a clean kitchen towel.
Remove the tough stems from the collard greens by folding each leaf in half lengthwise and cutting along the stem. Discard the stems.
Stack a few of the collard leaves and roll them up tightly. Using a sharp knife, slice them into thin strips, about 1/4 inch wide.
Peel and mince the garlic cloves finely.
In a large sauté pan, heat the extra virgin olive oil over medium heat.
Add the minced garlic to the pan and sauté for about 1-2 minutes, until fragrant, being careful not to brown the garlic.
Add the sliced collard greens to the pan, stirring well to coat them with the garlic and olive oil.
Sauté the greens for about 8-10 minutes, stirring occasionally, until they are tender but still bright green.
Sprinkle in the red pepper flakes, lemon juice, salt, and black pepper. Stir everything together and cook for an additional 2 minutes to allow the flavors to meld.
Taste the dish and adjust seasoning if necessary. Remove from heat and serve warm.
Nutrition Facts
Calories |
386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1239 mg | 54% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 2.0 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 555 mg | 43% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 515 mg | 11% | |
*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.
