Dark leafy greens — namely collards, kale and mustard greens — are powerhouses of vitamins, fiber and other plant-based health benefits. But the taste and texture of these strong greens are a bit much for some people.
When I was growing up in the South, collards were a staple at our table; I love their chewy, bittersweet taste. Other people may have grown up with kale or mustard greens and have a similar love for them.
One way those who don’t love greens can enjoy their obvious health benefits is to mix them in with other savory flavors. The wellness payoff is in today’s recipe for Greens, Sweet Potato and Chicken Soup With Almonds; the strong flavor of the greens is matched by the recipe’s other low-fat ingredients, combining them in culinary bliss.
I prefer collards in this soup, but mustard greens and kale will work just as well. When using fresh greens of any kind, the cooking time will increase by almost 20 to 30 minutes. To keep the prep time down, use frozen chopped greens if possible.
Greens, Sweet Potato and
Chicken Soup With Almonds
3 cups low-fat, low-sodium chicken broth, divided use
4 oz. boneless skinless chicken breast, chopped into small pieces
1 cup sweet potato, peeled and diced
½ cup onion, chopped
1 cup frozen chopped collard greens (or kale or mustard greens; see note)
1 tsp. minced garlic
½ cup almonds, sliced
½ cup warm water
1 tsp. vegetable oil
¼ tsp. fine sea salt
⅛ tsp. ground black pepper
2 tsp. fresh lime juice
In a large soup pot or Dutch oven, heat 2 cups of broth over high heat. Add the chicken, sweet potato and onion, and cook on high 4 to 5 minutes, until sweet potato is tender and chicken is no longer pink. Stir in frozen collards and garlic, and reduce heat to medium-low to simmer.
In the bowl of a mini food processor, process the almonds, water and vegetable oil on high until almonds form a smooth paste. Set aside.
Once all the vegetables are tender, add the remaining cup of broth, almond paste, salt, pepper and lime juice. Stir to blend well. Cook another 1 to 2 minutes to combine flavors. Serve immediately.
Makes 2 servings, easily doubled or tripled.
Note: If you can’t find frozen greens, triple-wash fresh greens and cook them in boiling water until tender, about 20 to 30 minutes. Chop well and use an equal amount of fresh greens as called for in recipe.
Each serving has about 387 calories, 18 grams fat (2.5 grams saturated), 50 milligrams cholesterol, 32 grams protein, 26 grams carbohydrates, 6 grams dietary fiber, 897 milligrams sodium.
Alicia Ross is the co-author of three cookbooks. Contact her c/o Universal Uclick, 1130 Walnut St., Kansas City, MO 64106, email tellus@kitchenscoop.com, or visit http://kitchenscoop.com.