Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Seared Greens

15 minutes
Serves: 6

You don't have to cook greens like kale or collards a long time! Lightly cooked, they retain a shiny green color, and are still chewy enough to have texture. They also keep more vitamins.

  • 1-1/2 pound of kale or collards
  • 2 Tbsp olive or vegetable oil
  • 4 cloves of chopped garlic
  • 1 cup of water
  • 1/4 tsp salt
  • 1 tsp black pepper
  • 1 Tbsp cider vinegar

1. Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across the leaf into 1/2" pieces.

2. In a large deep pot or skillet with a cover, sauté garlic in oil. Add greens in pan with 1 cup water, cover; steam for 4 minutes.

3. Uncover, stir constantly until greens shrink. Add salt and pepper and continue to stir on high until mixture is thoroughly wet. Sprinkle cider vinegar. Cover; turn off heat; let stand until ready to serve.

Nutrients per serving
1 cup

  • Calories 81
  • Saturated fat.4 g
  • Iron 2.1 mg
  • Protein 4 g
  • Cholesterol 0 mg
  • Calcium 159 mg
  • Carbohydrate 13 mg
  • Vitamin A 1009 RE
  • Sodium 244 mg
  • Total Fat 3.1 g
  • Vitamin C 137 mg
  • Dietary Fiber 2 g


Besides milk, how many types of foods at school lunch can your children count as a dairy serving? Remember to count yogurt, cheese on sandwiches, pudding and pizza cheese.


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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

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