VelvetGarlicky Wilted Greens
Inspired by techniques from America's Test Kitchen.
Tender greens such as spinach, chard or beet greens wilted straight from washing in garlicky olive oil, then cooked uncovered over high heat so they are silky, not watery. A big pot of leaves becomes four bright side dishes in under 10 minutes.
None of the 14 major EU allergens. Always check the labels of the products you use.
Method
- 1
Wash the greens. Strip any tough stems and wash the leaves well in a big bowl of cold water, lifting them out so the grit stays behind. Don't dry them: the water clinging to the leaves creates the steam that wilts them.
- 2
Flavour the oil. Warm the oil and garlic in the pot over medium heat for 1-2 min, until the garlic is fragrant and just turning golden. Starting the garlic in the oil flavours it evenly without burning.
- 3
Wilt. Add the wet greens a few handfuls at a time, turning them with tongs, then cover. Cook over medium-high heat about 5 min, turning once or twice, until all the leaves have wilted and turned deep, bright green.
- 4
Cook off the liquid. Uncover, season with the salt and pepper and turn the heat to high. Cook 2-3 min, turning often, until the liquid in the pan has almost all evaporated, so the greens are glossy with oil rather than sitting in water.
- 5
Serve. Taste for seasoning and serve hot with the lemon wedges.
Storage
Refrigerate covered up to 2 days and reheat in a pan until piping hot (74 °C). Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 4.6 g protein per 100 kcal, about 18% of energy (needs ≥ 12%)
- Low saturated fat: 0.8 g saturated fat per 100 g, 9.4% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 0.6 g sugars per 100 g (limit ≤ 5 g)
- High fibre: 3.5 g fibre per 100 kcal (needs ≥ 3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 198 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
Free sugars: 0.1 g per serving
0.2 % of the 50 g daily maximum · 0.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g (WHO). The share shown is the share of one serving. who.int/publications/i/item/9789241549028
Equipment
- large casserole or deep pot with lid
- tongs
- large bowl for washing
- sharp knife
- chopping board
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 144 kcal |
| Protein | 6.6 g |
| Carbohydrate | 9.1 g |
| of which sugars | 1.1 g |
| of which free sugars | 0.1 g |
| Fat | 10.9 g |
| of which saturates | 1.5 g |
| Fibre | 5 g |
| Salt | 1.17 g |
Protein per 100 kcal
4.6 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
