Mediterranean Diet Sauteed Greens with Garlic and Lemon
Elevate your weeknight meals with the vibrant flavors of Mediterranean Diet Sautéed Greens with Garlic and Lemon. This quick and easy recipe combines nutrient-rich mixed greens like kale, spinach, and chard with the robust savor of garlic, the refreshing zing of lemon juice and zest, and a hint of red pepper flakes for subtle heat. Cooked in heart-healthy olive oil, these greens are wilted to tender perfection while still retaining their bright color and earthy flavor. Ready in just 20 minutes, this dish makes for a wholesome side or a light, flavorful entrée that pairs beautifully with grilled proteins or whole grains. Packed with antioxidants and Mediterranean-inspired flair, this recipe is perfect for anyone seeking a healthy yet indulgent option.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 pieces garlic cloves
- 8 cups mixed greens (such as kale, spinach, and chard)
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and thoroughly dry all the greens. Trim any tough stems and chop the greens into bite-sized pieces.
Peel and mince the garlic cloves.
In a large sauté pan, heat the olive oil over medium heat.
Add the minced garlic to the pan and cook, stirring frequently, until fragrant but not browned, about 1 minute.
Add the mixed greens to the pan, tossing to coat them in the garlic-infused oil.
Cook the greens, stirring occasionally, until they are wilted but still bright green, which should take about 5 minutes.
Pour the lemon juice over the greens and add the lemon zest, red pepper flakes, salt, and black pepper. Stir to combine.
Continue to cook for another 1-2 minutes to ensure the flavors meld together.
Remove the pan from the heat and serve the sauteed greens warm as a side dish or a light entrée.
Nutrition Facts
Calories |
373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1316 mg | 57% | |
| Total Carbohydrate | 25.5 g | 9% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 3.6 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 427 mg | 33% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1304 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.
