Cooking and Meal Prep Recipes Collards With Cornmeal Dumplings Recipe By Stephanie Lang, MS, RDN, CDN Stephanie Lang, MS, RDN, CDN Facebook Twitter Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Updated on December 21, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Stephanie Lang, MS, RDN, CDN (131 ratings) Total Time: 90 min Prep Time: 30 min Cook Time: 60 min Servings: 6 Nutrition Highlights (per serving) 143 calories 5g fat 22g carbs 4g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 6 Amount per serving Calories 143 % Daily Value* Total Fat 5g 6% Saturated Fat 2g 10% Cholesterol 6mg 2% Sodium 491mg 21% Total Carbohydrate 22g 8% Dietary Fiber 2g 7% Total Sugars 3g Includes 1g Added Sugars 2% Protein 4g Vitamin D 0mcg 0% Calcium 144mg 11% Iron 1mg 6% Potassium 149mg 3% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Collard greens are a low calorie yet nutrient-dense food, however often times, especially in Southern style cooking, the greens are cooked with bacon or other salty, high-fat meats. This recipe takes a southern comfort and slims it down by using smoked paprika and poultry seasoning to flavor the greens. The cornmeal dumplings on top are lightened up by using low-fat milk instead of the more traditional whole milk. Collard greens are a special part of this cancer-fighting recipe. They're part of a class of vegetables known as cruciferous vegetables (others in the family include broccoli and cauliflower, Brussels sprouts, kale, bok choy, turnips and, radishes), which contain a group of sulfur-containing substances known as glucosinolates, which give these vegetables their unique aroma and slightly bitter flavor. During food preparation, chewing, and digestion, the glucosinolates get broken down to form biologically active compounds (indoles, nitriles, thiocyanates, and isothiocyanates) which are being researched for their potential anticancer effects. Ingredients 1 tablespoon olive oil 1 medium yellow onion, sliced 2 medium garlic, minced 1 pound collard greens, stems removed and leaves chopped into bite-size pieces 1 teaspoon smoked paprika 1 teaspoon poultry seasoning (no added salt) 1¼ teaspoons table salt, divided 4 cups water or low sodium vegetable or chicken broth 2/3 cup all-purpose flour 1/3 cup yellow cornmeal 2 teaspoons light brown sugar 1 teaspoon baking powder 1 tablespoon salted butter, cut into small pieces 1/2 cup low-fat milk Preparation Heat olive oil in a large saucepan over medium-high heat. Add the onion, and saute for 5 minutes until translucent and starting to brown. Add the garlic and saute for another minute. Add the collards, paprika, poultry seasoning and 1 teaspoon salt and saute for 2 minutes. Slowly pour in the water/broth. Simmer the collard mixture, uncovered, for 15 minutes, stirring occasionally. While the collards simmer, prepare the cornmeal dumplings: Whisk together the flour, cornmeal, brown sugar, baking powder and a dash of the salt. Blend in the butter with your fingertips. Stir in the milk and mix with a wooden spoon until just combined. Let the dough stand for 5 minutes. Roll rounded tablespoons of dough into balls. You may need to wet your hands to keep the dough from sticking. Scatter the dumplings on top of the greens. Cook, covered and undisturbed, over low heat until the dumplings are puffed and cooked through, about 20 minutes. Season to taste with salt and pepper, ladle into bowls and serve. Ingredient Variations and Substitutions Collards not your favorite? Try a kale and thinly sliced Brussels sprout combination in place of the collards for a cruciferous vegetable variation. This duo will provides both vitamin A and vitamin C. Don't have poultry seasoning? Mix together a quarter teaspoon each of ground sage, thyme, rosemary, and black pepper and use in place of poultry seasoning for a similar taste and nutrition profile. Cooking and Serving Tips Pair this collard dumpling mix with 4 ounces of baked chicken or cooked beans to increase protein. Rate this Recipe You've already rated this recipe. Thanks for your rating! 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Fujioka N, Fritz V, Upadhyaya P, Kassie F, Hecht SS. Research on cruciferous vegetables, indole-3-carbinol, and cancer prevention: A tribute to Lee W. Wattenberg. Mol Nutr Food Res. 2016;60(6):1228-38. doi:10.1002/mnfr.201500889 Medline Plus. Healthy food trends - Brussels sprouts. By Stephanie Lang, MS, RDN, CDN Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.