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Punjabi-Style Mustard Greens
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IN SEASON
This recipe is a compilation of several for sarson da saag, or mustard greens. In the Punjab region of India, these winter greens are often stewed with ginger and spices and served with clarified butter (ghee) with a corn flour flat bread called makki di roti. But it's also good as a side dish with pork or chicken, or as a vegetarian main dish over rice or with a baked potato. -- Deborah Geering, for the Journal-Constitution
Hands on time: Total time: Serves: 4
Ingredients:
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2 tablespoons clarified butter or vegetable oil
1/2 small yellow onion, chopped
1 teaspoon garam masala
1/8 teaspoon crushed or ground fennel seed
1 tablespoon chopped fresh ginger
4 garlic cloves, minced
1/2 teaspoon ground turmeric
1 1/2 pounds fresh mustard greens, chopped
2 Roma tomatoes, chopped
Juice of 1 lime or lemon
Salt to taste
Instructions:
In a large pan over medium-high heat, add the oil. Add the onion, garam masala and fennel. Cook until onions are translucent, about 4 minutes. Add the ginger, garlic and turmeric and cook for 2 more minutes. Add the mustard greens. Cook for 10 minutes, stirring occasionally, until most of the moisture evaporates. Add the tomatoes and lemon and cook until the tomatoes soften, 3 to 5 minutes. Season with salt to taste.
Notes:
Garam masala is an Indian spice blend widely available in grocery stores, as well as in international and Indian specialty markets.
Good-for-you alert: According to Marcia Berlin, a registered dietitian and spokeswoman for the Georgia Dietetic Association, mustard greens are an excellent source of vitamins A and C and a good source of calcium. A 1-cup serving of cooked mustard greens provides more than 100 percent of the recommended daily value (based on a 2,000-calorie diet) for vitamin A, 50 percent for vitamin C and 12 percent for calcium.
Good-for-you alert: According to Marcia Berlin, a registered dietitian and spokeswoman for the Georgia Dietetic Association, mustard greens are an excellent source of vitamins A and C and a good source of calcium. A 1-cup serving of cooked mustard greens provides more than 100 percent of the recommended daily value (based on a 2,000-calorie diet) for vitamin A, 50 percent for vitamin C and 12 percent for calcium.
Nutrition:
Per serving: 133 calories (percent of calories from fat, 45), 6 grams protein, 15 grams carbohydrates, 5 grams fiber, 7 grams fat (4 gram saturated), 16 milligrams cholesterol, 83 milligrams sodium.
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