be_ixf;ym_202109 d_20; ct_50

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: March 31st, 2020