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Creamed Swiss chard

Recipe Information

Servings 6
Preparation Time 5 Minutes
Cook Time 15 Minutes
Total Time 20 Minutes
Difficulty Intermediate
Main Ingredient Swiss Chard; Soy Milk
Category Beans & Legumes; Vegetables
Meal Lunch; Dinner
Type Side Dish
Cuisine American
Cook Method Saut�ing
Diet Low Calorie; Low Fat; Low Carb; Low Cholesterol; Heart Healthy; Vegetarian

Ingredients

  • 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 

 

Directions

  • 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.

 

Nutrition (per serving)

  • Calories: 101 cal

  • Total fat: 5g

  • Saturated fat: <1g

  • Monounsaturated fat: 4g

  • Cholesterol: 1mg

  • Sodium: 297mg

  • Carbohydrate: 11g

  • Fiber: 3g

  • Protein: 4g