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fleur-de-lis

Recipe April 2017

Swiss Chard and White Bean Saute

Chard, featured here, is a member of the beet family. It has a long growing season, starting in late winter and early spring. Perfect for lunch or dinner, this flavorful sauté even stands up to breakfast alongside a simple scramble. Don’t be surprised if you snack on the leftovers throughout the day—combined with white beans, it’s high in fiber, protein, and flavor.  Here, we served it alongside low-fat sausage.

fleur-de-lis

Swiss Chard and White Bean Saute

Serves: 4

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 4 cups Swiss chard or kale (about 1 bunch) rinsed and chopped
  • ¼ cup low-sodium chicken broth
  • ½ teaspoon red pepper flakes
  • 1 15-ounce can white beans, drained and rinsed
  • ¼ cup Parmesan cheese, grated

Method

1. Heat oil in a large skillet over medium high heat.
2. Add garlic and cook until fragrant, about 30 seconds.
3. Stir in chard, broth and pepper flakes.
4. Cover and cook over medium heat about 4 minutes or until chard is wilted and crisp-tender. Add beans and heat through. Serve with freshly grated Parmesan cheese and a splash of balsamic vinegar, if desired.

Per serving: 189 calories, 11g protein, 25g carbohydrate (6g fiber), 6g total fat (2g sat, 4g mono /poly), 182mg sodium

Seasoned Cook

If needed, add a drizzle of water to promote wilting of Swiss chard. When choosing protein, pick one with no more than 3 grams of fat per 100 calories, like the sausage pictured here, or try a vegetarian version.

CHI St. Vincent