Creamed Swiss Chard
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 TBSP olive oil1 1/2 TBSP unbleached, all-purpose (plain) flour3 garlic cloves, finely chopped1 1/4 c low-fat, plain soy milk (soya milk)2 lb Swiss Chard, washed, stemmed and cut crosswise into strips 1/2" wide1/4 tsp salt1/2 tsp freshly ground black pepper1 TBSP grated Parmesan Cheese
1/3 c serving size; makes 6 servings
1. In a large frying pan, heat the olive oil over medium heat.
2. Whisk in the flour to make a smooth paste.
3. Continue whisking and add the garlic; cook 30 seconds longer.
4. Whisk in the soy milk and cook until the mixture thickens slightly.
5. Add the chard and stir to coat well.
6. Cover and cook just until tender, about 2 minutes.
7. Season with the salt and pepper. Sprinkle with the parmesan and serve hot.
Number of Servings: 6
Recipe submitted by SparkPeople user HERCKLE.
1. In a large frying pan, heat the olive oil over medium heat.
2. Whisk in the flour to make a smooth paste.
3. Continue whisking and add the garlic; cook 30 seconds longer.
4. Whisk in the soy milk and cook until the mixture thickens slightly.
5. Add the chard and stir to coat well.
6. Cover and cook just until tender, about 2 minutes.
7. Season with the salt and pepper. Sprinkle with the parmesan and serve hot.
Number of Servings: 6
Recipe submitted by SparkPeople user HERCKLE.
Nutritional Info Amount Per Serving
- Calories: 103.2
- Total Fat: 5.2 g
- Cholesterol: 0.7 mg
- Sodium: 403.3 mg
- Total Carbs: 11.1 g
- Dietary Fiber: 3.4 g
- Protein: 4.9 g
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