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Creamed Swiss chard

July 27, 2022

Recipe

This recipe brings creaminess to Swiss chard without using cream.

Serves 8

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.

To make this plant based, leave out Parmesan cheese.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 80 Calories 8 g Total carbohydrate < 1 mg Cholesterol 2 g Dietary fiber 3 g Monounsaturated fat Potassium 3 g Protein 1 g Saturated fat About 1 1/2 cups Serving size 265 mg Sodium 4 g Total fat