By Mayo Clinic Staff

Dietitian’s suggestion:

Available 12 months-spherical, Swiss chard is amid the most tender and sweet of the cooking greens. Like all dim leafy greens, it really is substantial in nutrition.

Range of servings

Serves eight

  1. Balanced carb

Substances

  1. two tablespoons olive oil
  2. one one/two tablespoons unbleached all-reason flour
  3. three garlic cloves, finely chopped
  4. one one/four cups low-body fat basic soy milk
  5. two kilos Swiss chard, washed, stemmed and slice crosswise into strips one/two-inch wide
  6. one/two teaspoon freshly ground black pepper
  7. one tablespoon grated Parmesan cheese

Instructions

In a big frying pan, heat the olive oil around medium heat. Whisk in the flour to make a smooth paste. Proceed whisking and increase the garlic prepare dinner for thirty seconds for a longer period. Whisk in the soy milk and prepare dinner until finally the mixture thickens a little.

Incorporate the chard and stir to coat perfectly. Deal with and prepare dinner just until finally tender, about two minutes. Year with pepper. Sprinkle with the Parmesan and serve incredibly hot.

Nutritional investigation per serving

Serving measurement: About one one/two cups

  • Calories 80
  • Total body fat four g
  • Saturated body fat one g
  • Trans body fat g
  • Monounsaturated body fat three g
  • Cholesterol
  • Sodium 265 mg
  • Total carbohydrate eight g
  • Nutritional fiber two g
  • Total sugars three g
  • Additional sugars g
  • Protein three g

This recipe is just one of a hundred and fifty recipes collected in “The New Mayo Clinic Cookbook,” revealed by Mayo Clinic Overall health Info and Oxmoor Property, and winner of a James Beard award.