Creamed Swiss chard - Mayo Clinic

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Creamed Swiss chard

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Available year-round, Swiss chard is among the most tender and sweet of the cooking greens. Like all dark leafy greens, it's high in nutrients. To make this plant based, leave out Parmesan cheese.

Number of servings

Serves 8 Healthy carb

Ingredients

2 tablespoons olive oil 1 1/2 tablespoons unbleached all-purpose flour 3 garlic cloves, finely chopped 1 1/4 cups low-fat plain soy milk 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide 1/2 teaspoon freshly ground black pepper 1 tablespoon grated Parmesan cheese

Directions

In a large frying pan, heat the olive oil over medium heat. Whisk in the flour to make a smooth paste. Continue whisking and add the garlic; cook for 30 seconds longer. Whisk in the soy milk and cook until the mixture thickens slightly. Add the chard and stir to coat well. Cover and cook just until tender, about 2 minutes. Season with pepper. Sprinkle with the Parmesan and serve hot.

Nutritional analysis per serving

Serving size About 1 1 2 cups

Calories 80Total fat 4 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 3 gCholesterol < 1 mgSodium 265 mgTotal carbohydrate 8 gDietary fiber 2 gTotal sugars 3 gAdded sugars 0 gProtein 3 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Fats 1

Diabetes Meal Plan Choices

Nonstarchy vegetables 1 Fats 1

DASH Eating Plan Servings

Vegetables 1 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet July 27, 2022

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