Preparation, uses, and tips
Wash mustard greens thoroughly by dunking them several times in a bowl of water and then
rinsing in a colander. Then chop or tear into bite-sized pieces. Because of their sharp
flavor, mustard greens should be combined with other greens.
Cook until tender but not mushy, about 10 to 15 minutes.
To decrease the bitter flavor of mustard greens, cook them in boiling water for one minute
before sautéing. Then sauté in oil until tender, about 15 minutes.
Place mustard greens, just with the water clinging to their leaves, in a covered
microwave-safe casserole and cook on high for 7 to 10 minutes, until tender. Stir after 4
minutes. Let stand for 3 minutes before serving.
Temper the strong flavor of mustard greens by cooking them with more mild-tasting greens,
such as chard or spinach. They also combine
well with sweet-flavored vegetables, such as sweet
potatoes, corn, or carrots. Chopped
mustard greens can also be added to soups or stews to add a pleasant, peppery aspect to these
dishes. They are especially good with bean soups. Flavors that go well with mustard greens
include vinegar, hot pepper sauces, garlic,
chile peppers, and lemon.
There are many varieties of mustard greens, including the very bitter Chinese mustard that
is sold in Asian markets. Mustard greens are sold in health food stores and supermarkets
either fresh or frozen.
Mustard greens (raw), 1 cup (50g)
Total Fat: 0.11g
*Excellent source of: Vitamin C (39mg), Folate (105mcg), and Vitamin A (2,968 IU)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily