Mixed Greens Pot Liquor Soup

If you haven’t tried this Southern favorite, you’re missing out on an amazingly simple and comforting dish. Nothing warms up a cold evening and says home like a steaming bowl of this delicious soup, which, by the way, has only a trace amount of fat and is packed with fiber, protein and healthful nutrients.

While it’s perfectly acceptable to make this scrumptious soup using (well-cleaned) fresh greens and soaked black-eyed peas, busy folks will appreciate whipping together this comfort food in about five minutes using canned and pre-packaged ingredients. (Allow for additional cooking time).

Ingredients:

1 can lightly seasoned turnip greens (I use Glory Foods brand greens)
1 can lightly seasoned collard greens
1 can low-sodium black-eyed peas
1 12-ounce package of lean cubed ham (more or less is fine)
½ medium-sized onion, minced or finely chopped
1 32-ounce carton of reduced sodium chicken broth
1 32-ounce carton of reduced sodium beef broth
Red (cayenne) pepper to taste
Splash of red-wine vinegar (optional)

Stir together all ingredients into a large pot or Dutch oven. Bring to a rapid boil, then reduce heat to a low-boil or simmer for a minimum of thirty minutes. The longer this soup cooks, the better it tastes, as the flavors continue to marry. I’ve cooked it as briefly as a half-hour and it’s delicious, but it’s even tastier (or I’m hungrier!) after it simmers an hour or two. Refrigerate leftovers—still yummy the next day!

Serve with corn muffins or cheddar cornbread to soak up all that delicious pot liquor.

What is Pot Liquor?


Pot liquor (sometimes spelled pot likker) is simply the broth that remains after cooking greens. Since I’ve used canned ingredients in this quick-and-easy recipe, the addition of chicken and beef broths provide additional flavor and liquid to create sumptuous pot liquor.

Why Eat Greens?

Collard greens, turnip greens, beet greens, mustard greens and dandelion greens have long been staples in the Southern and Appalachian diets, but they’ve recently garnered new attention as nutrition powerhouses that promote weight-loss and increase health. Only one-half cup of collard greens contains more calcium than a cup of milk! In addition, greens are chock-full of vitamins A, C and B6, as well as potassium, lutein, folate and magnesium. These nutrients and anti-oxidants help protect against heart disease, cancer and eye diseases like cataracts and age-related macular degeneration.

Salisbury Steak & Onion Gravy

Every good cook needs a comfort food recipe to nurture the spirit, as well as the body. Here’s one you can feel good about serving to your family, because it’s low in fat, calories and sodium.

INGREDIENTS for steaks
1 pound very lean (93% fat free) ground beef
½ Tablespoon ground horseradish (not horseradish sauce)
½ Tablespoon coarse ground mustard
½ teaspoon salt-free all purpose seasoning (like McCormick’s)
½ teaspoon freshly ground black pepper

INGREDIENTS for onion gravy
1 medium onion, thinly sliced
1 can low-sodium beef broth
1 Tablespoon corn starch
½ Tablespoon ground horseradish

DIRECTIONS:
Set oven on broil. Pour a small amount of water in the bottom of your oven’s broil/grill pan to prevent splattering and make clean-up easier. Mix all steak ingredients together in a small bowl. Form four oval-shaped patties, approx. 1/4” thick. Broil five minutes in oven, then turn and broil for five more minutes, until browned throughout.

Meanwhile, sauté onions in a skillet lightly coated with non-stick spray. Mix cornstarch with about a quarter-cup of beef broth in a small container with lid, and shake until well-mixed. Add horseradish, and shake again. When onions have softened, pour remaining beef broth into skillet, then stir in cornstarch and horseradish mixture. Add ground black pepper to taste, if desired. Stir over medium heat until thickened.

Pour onion gravy over Salisbury steak patties. Serve over yolk-free egg noodles, wild rice or smashed, boiled red potatoes. Add edamame seasoned with lemon pepper, or green beans as a healthy side dish. Counts as fast carb (noodles or rice), slow carb (veggies) and protein (steaks and gravy). Serves four.