Fresh Plate
STEAM/SAUTÉED TENDER GREENS
There are two types of greens. One type is the tough, assertively flavored greens such as kale, collards, broccoli and
mustard.
Kale
Collards
Broccoli
Mustard
The other is the mild and tender greens (spinach, Swiss chard, and beet greens).
Spinach
Swiss Chard
Beet Greens
Mild greens cook quickly but the more assertive greens must be shallow-blanched (i.e., boil in 1 quart of water
per pound of greens until tender, then plunge into cold water and drain) before sautéing to remove some of their
bitterness.
When sautéing greens, use a large skillet that is deep enough to hold two pounds of greens, you need a wide surface
area so that the liquid evaporates as quickly as possible. If cooking tender greens for more than four, use two skillets
or cook them in patches. Twice the amount of greens in the same pan means twice the amount of liquid to evaporate,
resulting in overcooked greens.
There is a difference in the stemming technique, depending on the variety and maturity of the greens.
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For large mature spinach and beet greens, hold each leaf between the thumb and index finger of one hand while
pulling back the stem with the other.
For young spinach and beet greens, hold a bunch by the root, leaf end down, and pinch the leaf from the stem.
For Swiss chard, slash down both sides of each leaf with a sharp knife. Coarse-chop the washed leaves.
MASTER RECIPE FOR STEAMED/SAUTÉED TENDER
GREENS
NOTE: tender greens are so moist there is no need to add water to the pan for steaming.
INGREDIENTS
1 tablespoon fat (extra-virgin olive oil, vegetable oil or butter)
½ teaspoon salt
2 to 3 garlic cloves, minced
2 pounds of fresh spinach, Swiss chard or beet greens, stemmed
and rinsed
Spices and/or dried herbs and/or flavorings (optional)
Ground black pepper
DIRECTIONS
Combine the fat, salt, garlic, the prepared greens, spices, or dried herbs in a large deep skillet or Dutch oven. Cover
and steam over medium-high heat until the greens are wilted and brightly colored, about 5 minutes.
Remove the lid and continue to cook until the liquid evaporates, about 2 minutes longer. Add optional fresh herbs or
other flavorings. Adjust the seasonings, including pepper to taste. Serve.
FLAVORFUL VARIATIONS
Balsamic Vinegar 1 tablespoon of balsamic vinegar can be added once the liquid has evaporated.
Nutmeg ¼ teaspoon grated nutmeg can be added once the liquid has evaporated.
Lemon zest 1 teaspoon lemon zest and 1 tables poon of lemon juice can be added once the liquid has evaporated.
Raisins and Almonds ¼ cup golden raisins and 3 tablespoons toasted slivered almonds* can be added once the liquid
has evaporated.
*If almonds are not already toasted, toast them over medium heat in the skillet you will be using to cook the greens,
removing them from the pan before adding the greens.
Adapted from How to Cook Without a Book by Pam Anderson.
Betty Greer, PhD, RD, Professor/Nutrition Specialist
fcs.tennessee.edu
In cooperation with Tennessee State University Cooperative Extension.