Massaged Mustard Greens Salad

Massaged Mustard Greens Salad

A few minutes of judicious massaging will transform bitter mustard greens into a mellow, well-balanced salad spiked with hints of lemon, garlic and Parmesan.

From EatingWell: September/October 2012
Yield: 6 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 2 bunches mustard greens
  2. 1/2 cup freshly grated Parmesan cheese
  3. 1/3 cup extra-virgin olive oil
  4. 1/4 cup lemon juice
  5. 3 large cloves garlic, minced
  6. 1 tablespoon reduced-sodium soy sauce
  7. 1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)
  8. 1/2 teaspoon freshly ground pepper
  9. 1/4 teaspoon salt

Preparation

  1. Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.

Nutrition

Nutrition Per Serving: 196 calories; 15 g fat (3 g sat, 10 g mono); 6 mg cholesterol; 11 g carbohydrates; 8 g protein; 6 g fiber; 335 mg sodium; 693 mg potassium.

Nutrition Bonus: Vitamin A (394% daily value), Vitamin C (225% dv), Folate (88% dv), Calcium (27% dv), Potassium (20% dv), Iron & Magnesium (16% dv)

1 Carbohydrate Serving

Exchanges: 2 vegetable, 1/2 lean meat, 2 1/2 fat