Italian style greens (Ricetta tipica per verdure verdi)

Italian Style Greens

Serves 4

  • 6 big handfuls mixed greens, leaves and herbs

  • olive oil

  • 2 cloves garlic, peeled and sliced

  • sea salt

  • freshly ground black pepper

  • extra virgin olive oil

  • juice of 1 lemon

Blanch the cabbage leaves and chard to perfection in a pot of salted boiling water for a couple of minutes, then drain in a colander and leave to cool down a little. Put a couple of good lugs of olive oil into a large frying pan or casserole type dish and add the sliced garlic. As soon as it starts to take on the smallest amount of colour, throw in your salad leaves then the cabbage and Swiss chard.



Cook on a medium heat for about 4 to 5 minutes, moving the greens around the pan with a spoon or a pair of tongs, then add your herbs and cook for a further minute. Remove from the heat and season carefully to taste with salt and pepper, some good-quality extra virgin olive oil and enough lemon juice to give it a little kick.

Nutritional Information

Italian style greens (Ricetta tipica per verdure verdi)

Cooked in fragrant garlicky oil

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You can make these simple Italian greens with cabbage, chard or even good-old salad leaves
Serves 4
15m
Super easy
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Method

This dish can be eaten either cold as an antipasto or warm as a vegetable contorno. The great thing about it is that you can use any combination of greens, such as baby cabbage leaves, Swiss chard and even salad leaves like cos, gem or Romaine. You can easily buy a big bag of spinach, rocket and watercress and use some yellow celery leaves and other herbs like basil, parsley, sorrel and fennel tops to give you a good mixture. Most Italians have a vegetable garden, and no matter how big or small it is they always have greens and veggies to hand. This recipe sees the more robust leaves blanched first, then wilted down in a pan with the salad leaves, herbs and garlic until soft and tender.

Blanch the cabbage leaves and chard to perfection in a pot of salted boiling water for a couple of minutes, then drain in a colander and leave to cool down a little. Put a couple of good lugs of olive oil into a large frying pan or casserole type dish and add the sliced garlic. As soon as it starts to take on the smallest amount of colour, throw in your salad leaves then the cabbage and Swiss chard.

Cook on a medium heat for about 4 to 5 minutes, moving the greens around the pan with a spoon or a pair of tongs, then add your herbs and cook for a further minute. Remove from the heat and season carefully to taste with salt and pepper, some good-quality extra virgin olive oil and enough lemon juice to give it a little kick.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 101
    5%
  • Carbs 1.1g
    0%
  • Sugar 0.7 g 1%
  • Fat 10.1g 14%
  • Saturates 1.4g 7%
  • Protein 0.8g 2%
Of an adult's reference intake

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 6 big handfuls mixed greens, leaves and herbs

  • olive oil

  • 2 cloves garlic, peeled and sliced

  • sea salt

  • freshly ground black pepper

  • extra virgin olive oil

  • juice of 1 lemon