By Mayo Clinic Employees

Dietitian’s idea:

Obtainable 12 months-spherical, Swiss chard is among the the most tender and sweet of the cooking greens. Like all darkish leafy greens, it is really higher in nutrition.

Amount of servings

Serves eight

  1. Nutritious carb

Components

  1. two tablespoons olive oil
  2. 1 1/two tablespoons unbleached all-reason flour
  3. three garlic cloves, finely chopped
  4. 1 1/4 cups low-extra fat basic soy milk
  5. two lbs . Swiss chard, washed, stemmed and minimize crosswise into strips 1/two-inch vast
  6. 1/two teaspoon freshly floor black pepper
  7. 1 tablespoon grated Parmesan cheese

Instructions

In a substantial frying pan, heat the olive oil more than medium heat. Whisk in the flour to make a smooth paste. Proceed whisking and add the garlic prepare dinner for thirty seconds for a longer period. Whisk in the soy milk and prepare dinner until eventually the mixture thickens somewhat.

Insert the chard and stir to coat effectively. Deal with and prepare dinner just until eventually tender, about two minutes. Year with pepper. Sprinkle with the Parmesan and serve warm.

Nutritional investigation for every serving

Serving dimensions: About 1 1/two cups

  • Energy 80
  • Total extra fat 4 g
  • Saturated extra fat 1 g
  • Trans extra fat g
  • Monounsaturated extra fat three g
  • Cholesterol
  • Sodium 265 mg
  • Total carbohydrate eight g
  • Nutritional fiber two g
  • Total sugars three g
  • Added sugars g
  • Protein three g

This recipe is just one of a hundred and fifty recipes gathered in “The New Mayo Clinic Cookbook,” released by Mayo Clinic Overall health Information and Oxmoor Residence, and winner of a James Beard award.