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Recipe: Creamed Swiss chard

Recipe: Creamed Swiss chard

Creamed Swiss chard — one of many healthy recipes from Mayo Clinic.

Available year-round, Swiss chard is among the most tender and sweet of the cooking greens. Like all dark leafy greens, it''s high in nutrients. Here, soy milk contributes richness but virtually no fat.


Directions

In a large frying pan, heat the olive oil over medium heat. Whisk in the flour to make a smooth paste. Continue whisking and add the garlic; cook for 30 seconds longer. Whisk in the soy milk and cook until the mixture thickens slightly.

Add the chard and stir to coat well. Cover and cook just until tender, about 2 minutes. Season with the salt and pepper. Sprinkle with the Parmesan and serve hot.


Ingredients
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons unbleached all-purpose (plain) flour
  • 3 garlic cloves, finely chopped
  • 1 1/4 cups low-fat plain soy milk (soya milk)
  • 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon grated Parmesan cheese

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories101 
Carbohydrate8 g 
Cholesterol1 mg 
Fiber3 g 
Monounsaturatedfat3 g 
Potassium 
Protein5 g 
Saturatedfat1 g 
Servingsize 
Sodium297 mg 
TotalFat5 g 

2012-04-03

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