Creamed Swiss chard
Nutrition Facts
Serving Size About 1 1/2 cups
Calories 80
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 265 mg | |
| Cholesterol | < 1 mg | |
| Dietary fiber | 2 g | |
| Protein | 3 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This recipe brings creaminess to Swiss chard without using cream.
Ingredients
(Serves 8)- 2 tablespoons olive oil
- 1 1/2 tablespoons unbleached all-purpose flour
- 3 garlic cloves, finely chopped
- 1 1/4 cups low-fat plain soy milk
- 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon grated Parmesan cheese
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 pepper. Sprinkle with the Parmesan and serve hot.
Last Updated: July 27th, 2022