Warm Chinese Greens with Shiitake Mushrooms and Five-Spice Pancakes
|
Preparation time: 10 minutes |
4 servings |
|
Cooking time: 15 minutes |
201 calories per serving, 30% from fat |
|
RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
|
Rich with potassium, high in fiber, and filled with phytonutrients, these greens make your RealAge 12.0 days younger. |
Egg whites, kale, onions, mushrooms, sesame oil (fiber, phytonutrients, flavonoids, healthy protein, calcium, magnesium, potassium, selenium, beta-carotene, folic acid, and vitamins E and B6) |
ingredients
2 large eggs plus 2 large egg whites
½ teaspoon Chinese five-spice powder
1 teaspoon salt
2 teaspoons dark sesame oil
1 pound kale
1½ cups chopped white onion
8 ounces shiitake mushrooms, stems discarded and caps halved or quartered, if large
2 tablespoons hoisin sauce, such as Kame brand
preparation
Beat together eggs, egg whites, five-spice powder, and ¼ teaspoon of the salt. Heat a 9-or 10-inch nonstick skillet over medium-high heat. Add 1 teaspoon of the oil, swirling to coat pan. Add egg mixture; spread into a thin layer and cook 2 minutes or until bottom of pancake is set. With a large spatula, carefully turn pancake; continue to cook 1 minute or until eggs are set. Set aside to cool.
Rinse kale but do not dry. Cut crosswise into ½-inch slices, discarding tough stems; set aside. Heat a Dutch oven over medium-high heat. Add remaining 1 teaspoon oil and onion; cook 3 minutes, stirring occasionally. Add mushrooms; cook 2 minutes, stirring occasionally. Add kale and hoisin sauce. Toss well, then cover and let steam for 1½ minutes. Meanwhile, cut the egg pancake into ½-inch strips; cut strips into 2-inch pieces.
Uncover and shake the wilted greens mixture. Add pancake strips and remaining ¾ teaspoon salt; toss well. Transfer to serving plates.
substitutions: Small, fresh mustard greens may replace kale; the dish will be a little more zingy and slightly hot. Be sure to cut away the large stems. Look for kale with firm green leaves that stay upright and bounce back when bent. Specialty markets may carry Lacinato or “dinosaur” kale, which is forest green, has thinner stems, cooks more quickly, and is lance-straight instead of quilted. If you find it, buy it: it will give you a completely new flavor and texture for kale—softer, sweeter.
tips: Steaming cooking greens enables thorough cooking—their water comes out as they steam and coats the mushrooms and onions. You’ll end up with just one-fourth of what you started with. Greens can reduce by three-fourths after just 90 seconds in the pot.
nutritional analysis
|
Total fat (g) 6.6 |
Sodium (mg) 832 |
Vitamin A (RE) 887 |
|
Fat calories (kc) 59.8 |
Calcium (mg) 128 |
Beta-carotene (RE) 834 |
|
Cholesterol (mg) 106 |
Magnesium (mg) 60 |
Vitamin C (mg) 52 |
|
Saturated fat (g) 1.3 |
Zinc (mg) 1.5 |
Vitamin E (mg) 9.5 |
|
Polyunsaturated fat (g) 1.9 |
Selenium (mcg) 34 |
Thiamin B1 (mg) 0.3 |
|
Monounsaturated fat (g) 2.1 |
Potassium (mg) 660 |
Riboflavin B2 (mg) 0.6 |
|
Fiber (g) 8.3 |
Flavonoids (mg) 3.3 |
Niacin B3 (mg) 4 |
|
Carbohydrates (g) 26.0 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.4 |
|
Sugar (g) 5.9 |
Fish (oz) 0 |
Folic acid (mcg) 64 |
|
Protein (g) 11.3 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.3 |
FOR DESSERT