Chard & Sweet Pepper Stir-Fry

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From: EatingWell Magazine May/June 1994

Sweet and tangy hoisin sauce is a delicious base for stir-fried chard and bell pepper. You can substitute escarole for chard; reduce the cooking time to 2 to 3 minutes.

Ingredients 4 servings

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  • 1 tablespoon canola oil
  • 1 onion, halved and thinly sliced
  • 1 large red bell pepper, seeds and ribs removed, thinly sliced
  • 3 tablespoons vegetable broth, or water
  • 1 1/2 teaspoons hoisin sauce
  • 1 pound chard, washed, stems diced, leaves shredded (6 cups)
  • Salt, to taste

Preparation

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  1. Heat oil in a wok or large deep skillet over high heat. Stir-fry onion until they are translucent and slightly soft, about 2 minutes. Add bell pepper, broth (or water) and hoisin sauce; bring to a boil. Reduce heat to medium-low and simmer, covered, for 2 to 3 minutes.
  2. Add chard stems and leaves, tossing to combine. Simmer, covered, just until the chard is tender, 3 to 5 minutes. Season with salt.

Nutrition information

  • Per serving: 82 calories; 4 g fat(0 g sat); 3 g fiber; 10 g carbohydrates; 3 g protein; 40 mcg folate; 0 mg cholesterol; 5 g sugars; 0 g added sugars; 8220 IU vitamin A; 88 mg vitamin C; 68 mg calcium; 2 mg iron; 379 mg sodium; 559 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 1/2 vegetable, 1/2 fat

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