STEAMED
MUSTARD GREENS
These greens make a wonderful accompani
ment to black-eyed peas and rice or to ham
and cornbread.
SERVES 4
1 pound mustard greens
1 tablespoon freshly squeezed lemon juice
Wash mustard greens in lots of cold water. Re
move the stems and chop.
Steam over boiling water 5–7 minutes, until
tender and still green. Sprinkle with lemon
juice and serve.
Per serving : 30 calories, 0 g fat, 0 g saturated fat, 6 g
carbohydrate, 1 g protein, 4 g dietary fiber, 28 mg so
dium. Exchanges: 1 Vegetable
CHINESE MUSTARD
GREEN SOUP
A delight when you’re fresh from the rain
soaked garden. This will warm you through
and through with its mild bite.
SERVES 4
4 cups low-sodium vegetable stock
(see page 288)
1 tablespoon grated gingerroot
2 cups sliced mushrooms
4 cups trimmed and sliced mustard greens, cut
into ½×2-inch pieces
1 tablespoon low-sodium soy sauce
¼ teaspoon salt
½ teaspoon toasted sesame oil
2 cups cooked long-grain brown rice, hot
Bring the stock and ginger to a boil in a large
saucepan. Add the mushrooms and mustard
greens, and cook 3 minutes. Stir in the soy
sauce, salt, and sesame oil. Place a half cup of
rice in each of 4 bowls. Ladle the soup over the
top and enjoy!
Per serving : 162 calories, 2 g fat, 0 g saturated fat,
30 g carbohydrate, 5 g protein, 4 g dietary fi ber, 458
mg sodium. Exchanges: 1½ Starch, 1 Vegetable
SPAGHETTI WITH MUSTARD
GREENS AND VEGETARIAN
ITALIAN SAUSAGE
Another great Italian invention for serious fall
and winter eating! Great taste, aroma, color,
and texture—it is all here in one dish.
SERVES 4
½ pound dry spaghetti
1 teaspoon olive oil
1 cup chopped onion
2 garlic cloves, bashed and chopped
2 low-fat vegetarian Italian sausages,* cut into
½-inch pieces
186 • GROWING AT THE SPEED OF LIFE