Mediterranean Diet Couve Refogada

Elevate your healthy eating game with this Mediterranean-inspired twist on the classic "Couve Refogada." This quick and easy recipe pairs the nutrient-dense goodness of vibrant collard greens with the robust flavors of extra virgin olive oil, garlic, and a hint of red pepper flakes for a subtle kick. Bright, zesty lemon juice ties it all together, creating a side dish that's as wholesome as it is flavorful. Ready in just 25 minutes, "Mediterranean Diet Couve Refogada" is a perfect companion to grilled fish, roasted chicken, or a hearty grain bowl. Packed with fiber, antioxidants, and low in calories, this sautéed collard greens dish is an ideal choice for those embracing the Mediterranean diet’s focus on fresh, simple, and nourishing ingredients.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 bunch collard greens
• 2 tablespoons extra virgin olive oil
• 3 pieces garlic cloves
• 0.25 teaspoon red pepper flakes
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by thoroughly washing the collard greens under cold running water to remove any dirt or grit. Pat them dry with a clean kitchen towel.

Step 2

Remove the tough stems from the collard greens by folding each leaf in half lengthwise and cutting along the stem. Discard the stems.

Step 3

Stack a few of the collard leaves and roll them up tightly. Using a sharp knife, slice them into thin strips, about 1/4 inch wide.

Step 4

Peel and mince the garlic cloves finely.

Step 5

In a large sauté pan, heat the extra virgin olive oil over medium heat.

Step 6

Add the minced garlic to the pan and sauté for about 1-2 minutes, until fragrant, being careful not to brown the garlic.

Step 7

Add the sliced collard greens to the pan, stirring well to coat them with the garlic and olive oil.

Step 8

Sauté the greens for about 8-10 minutes, stirring occasionally, until they are tender but still bright green.

Step 9

Sprinkle in the red pepper flakes, lemon juice, salt, and black pepper. Stir everything together and cook for an additional 2 minutes to allow the flavors to meld.

Step 10

Taste the dish and adjust seasoning if necessary. Remove from heat and serve warm.

Nutrition Facts

Serving size	438.1 grams (438.1g)

Amount per serving	% Daily Value*
Calories	386

Total Fat 30.90g	40%
Saturated Fat 4.20g	21%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1239mg	54%
Total Carbohydrate 26.20g	10%
Dietary Fiber 15.90g	57%
Total Sugars 2.00g
Protein 11.10g	22%

Vitamin D 0IU	0%
Calcium 555mg	43%
Iron 5mg	26%
Potassium 515mg	11%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 65.1%

Protein: 10.4%

Carbs: 24.5%