Diabetic Cooking

Country-style collard greens

Preparation time: 15 minutes. Cooking time: 50–55 minutes.


  • 1 tablespoon corn oil
  • 1/2 cup chopped onion (about 1 small onion)
  • 1 teaspoon (or 1 clove) minced garlic
  • 1 pound collard greens, trimmed and chopped (about 2 large bunches)
  • 2 cans (14.5 ounces each) fat-free, reduced-sodium chicken broth
  • 1 teaspoon packed brown sugar
  • 1 1/2 teaspoons liquid smoke flavoring
  • 1/4 teaspoon red pepper flakes


Heat oil in a large pot. Add onion and garlic and cook, stirring frequently, until onion is tender, taking care not to burn the garlic. Add greens, chicken broth, brown sugar, liquid smoke flavoring, and red pepper flakes. Cover, bring to a boil, then reduce heat to medium and simmer 30 minutes, or until greens are tender; stir periodically. Remove lid from pan and continue cooking until most of liquid evaporates (about 15–20 minutes more).

Yield: 2 cups.

Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 88 calories, Carbohydrates: 10 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 550 mg, Fiber: 3 g

Exchanges per serving: 2 vegetable, 1 fat. Carbohydrate choices: 1.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.