Sukuma Wiki (Collard Greens In Lemon Sauce) Recipe
Recipe
Ingredients
2 lb collard greens
1 3/4 cup water
2 tbsp vegetable oil
1 medium onion -- chopped
2 medium plum tomatoes -- peel, seed,
1 chop
1 serrano chile -- seeded and
1 minced
2 1/2 tbsp fresh lemon juice
1 tbsp all-purpose flour
1/2 tsp salt
Recipe
Preparation
In a large sink of lukewarm, agitate the collard greens well to
remove any hidden grit. Carefully lift the greens out of the water
and transfer them to a colander, leaving the grit on the bottom of
the sink. Repeat the
procedure in a sink of fresh water. Remove and discard the woody
stems. Stack the collard leaves a few at a time, and cut them
crosswise into 1/2-inch wide strips.
Bring 1 cup of the water to a boil in a large skillet. Add the collard
greens, cover, and cook over medium heat, stirring often, until the
greens are barely tender, about 10 minutes. Drain the greens well.
Heat the oil in a large skillet. Add the onion and chile pepper and
cook over medium heat, stirring often, until softened, about 5
minutes. Add the tomatoes and cook for 2 minutes. Stir in the
drained greens.
In a medium bowl, whisk the remaining 3/4 cup water with the lemon
juice, flour and salt until smooth. Stir this into the greens, reduce
the heat to low, and simmer, stirring often, until the sauce has
thickened and the flour flavor has cooked away, about 3 minutes.
Serve immediately.
"There are many ways of making this very simple dish," says Maggie
Marenga. "You can use just onions or just tomatoes. You can use heavy
cream or half-and-half instead of the water in the lemon sauce. It's
great with beef or chicken stew. Some people even put beef or
chicken in their Sukuma Wiki. In Kenya, it is eaten on an almost
daily basis."
>From KWANZAA: An African-American Celebration of Culture and Cooking
by Eric V. Copage.
Uploaded by Nan Blanchard; 73540,700
mrarchway@aol.com
Recipe By : KWANZAA: An African-American Celebration of Culture
and Cook
From: Emory!rahul.Net!watson@sunshine.Edate: Fri, 25 Mar 1994 07:48:43
~0800 (
Servings:
4
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Food Tips of the Week
A few tips on healthy eating
If your aim is to lose weight and also enhance your all round well-being, among other things you really should follow a thoughtfully planned healthy-minded dietary regime. In a perfect world, this ought to include five helpings of grains and vegetables every day and take in the right proportion of nutrients.
Some low carbohydrate diet guidlines:
* Don't ignore the fiber
Decreasing the carbohydrates in your meals usually leads to reduction in fiber also. Check for low carbohydrate recipes that are rich in fiber to redress this.
* It is possible to make superb smoothies by using low carbohydrate yogurt.
Admittedly, you can't really describe it as cooking, but if you must have smoothies you can make them with low carb yogurt and your favorite fruit. Clearly, you will need to ensure you use fruit that is low in carbs and use all of the fruit as the fiber is beneficial.
Lycopene superfoods
(includes grapefruit, red bell peppers and tomato sauce)
The nutrient lypcopene is a non-synthetic compound used to color foods and one of the carotenid family. It is the reason for the deep red colour of a good number of fruits and vegetables.
Fortunately, unlike numerous nutritional compounds, this useful phytochemical not only survives being cooked, but is noticeably increased in efficacy by cooking.
.
Its most valuable theraputic value is that it serves as an antioxidant and appears to be an asset in the fight to lower the probabilty of developing cancer.
It is the most efficacious carotenoid quencher of singlet oxygen, which is linked with aging of the skin. It is also thought by many researchers to curtail the progression of atherosclerosis.
Sukuma Wiki (Collard Greens In Lemon Sauce) Recipe from the Recipes 4U Cookbook
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