Dinner Tonight! : LOW-FAT COOKING : Forever Greens

We’re all told to get enough greens; this dish makes it easy.

Slightly sweet turnip greens, pungent mustard, bold collard greens and barely bitter dandelion marry in an interesting but pleasant flavor combination when cooked with rice. Fresh dill adds its own bit of character.

If you’re in a hurry, look for greens that are pre-washed and packaged, which shortens the process of sorting and cleaning (they should still be rinsed before cooking). Spinach can be substituted for any of the greens. Serve this moist rice dish with fish, chicken and pork, or on its own with yogurt and crusty bread.

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Mixed Greens and Rice

Active Work Time: 20 minutes * Total Preparation Time: 50 minutes * Vegetarian

Nonstick cooking spray

1 onion, minced

2 cloves garlic, minced

1/2 pound turnip greens, coarsely chopped

1/2 pound mustard greens, coarsely chopped

1/2 pound collard greens, coarsely chopped

1/2 pound dandelion greens, coarsely chopped

1 teaspoon salt

1 tablespoon minced dill

1/3 cup rice

3/4 cup water

Plain nonfat yogurt

* Spray large sauce pot with nonstick cooking spray. Saute onion over medium-low heat until onion is tender and begins to brown, 5 to 8 minutes. Add garlic during last few minutes of browning.

* Add turnip, mustard, collard and dandelion greens. Stir until greens are wilted, 3 to 4 minutes. Stir in salt and dill. Stir in rice and water and bring to boil over high heat. Reduce heat to medium-low, cover and simmer until rice is tender, about 20 minutes. Serve with yogurt.

4 servings. Each serving, without yogurt: 131 calories; 688 mg sodium; 0 cholesterol; 1 gram fat; 27 grams carbohydrates; 6 grams protein; 2.52 grams fiber.