Zippy Yams and Collards Recipes

Zippy Yams and Collards Recipes - How Foods Fight Cancer

MAKES 4 SERVINGS

Chili paste, lemon juice, and garlic give this recipe a delightful zip, which is a welcome way to eat
nutrient-rich vegetables like yams and collards. The collard greens in this recipe add calcium,
folate, and B vitamins.

1 large bunch collard greens (about 1 pound), rinsed

1⁄4 cup water or vegetable broth
1 onion, thinly sliced
2 large garlic cloves, minced
2 small yams or sweet potatoes, peeled (if desired) and cut into bite-size chunks
1 tablespoon vegetarian Worcestershire sauce
1⁄2 teaspoon Thai chili paste
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper
2 tablespoons freshly squeezed lemon juice


1. To remove the stems from the collard greens, work with one leaf at
a time. Hold the stem end in one hand and strip the leaf away from
the stem with the other hand.

2. Layer 5 collard leaves on a cutting board, roll them into a tight
cylinder (like a cigar), and slice them crosswise into thin strips.
Repeat until all the leaves are sliced. Set aside.

3. Heat the water in a deep skillet. Add the onion and garlic and cook
and stir until the onion is tender, about 10 minutes. Add the yams,
stir, and add enough additional water to cover them. Cover and cook
for 5 to 10 minutes, until the yams are soft when pierced with a fork.
Remove the lid and simmer uncovered until about half of the water
has boiled away.

4. Stir in the collard greens, Worcestershire sauce, and chili paste. Cook
and stir until the collard greens are soft. Season with salt and pepper
to taste. Sprinkle the lemon over the yams and greens just before
serving.

5. Stored in a covered container in the refrigerator, leftover Zippy Yams
with Collards will keep for up to 3 days.


PER SERVING: 77 calories; 0.5 g fat; 0.1 g saturated fat; 5.5% calories from fat; 0 mg cholesterol;
3.3 g protein; 16.9 g carbohydrate; 6.3 g sugar; 4.4 g fiber; 83 mg sodium; 164 mg calcium; 1.7
mg iron; 28.6 mg vitamin C; 9064 mcg beta-carotene; 1.2 mg vitamin E