|Preparation Time||5 Minutes|
|Cook Time||15 Minutes|
|Total Time||20 Minutes|
|Main Ingredient||Swiss Chard; Soy Milk|
|Category||Beans & Legumes; Vegetables|
|Diet||Low Calorie; Low Fat; Low Carb; Low Cholesterol; Heart Healthy; Vegetarian|
2 tablespoons olive oil
1 1/2 tablespoons unbleached all-purpose (plain) flour
3 cloves garlic, finely chopped
1 1/4 cups low-fat plain soy milk (soya milk)
2 pounds Swiss chard, washed, stemmed, and cut crosswise into strips 1/2-inch wide
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon grated Parmesan cheese
Heat the olive oil over medium heat in a large frying pan. Stir in the flour to make a paste. While stirring, add the garlic and cook for 30 seconds. Stir in the soy milk. Cook until the mixture slightly thickens.
Stir in the chard to coat well. Cover and cook for about 2 minutes, or just until tender.
Season with the salt and black pepper. Top with the Parmesan.
Calories: 101 cal
Total fat: 5g
Saturated fat: <1g
Monounsaturated fat: 4g