Chard & Sweet Pepper Stir-Fry

From EatingWell: 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.

Makes: 4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

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Ingredients

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

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.
Add chard stems and leaves, tossing to combine. Simmer, covered, just until the chard is tender, 3 to 5 minutes. Season with salt.

Nutrition

Per serving: 80 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 3 g protein; 4 g fiber; 371 mg sodium; 566 mg potassium.

Nutrition Bonus: Vitamin A (165% daily value), Vitamin C (149% dv), Potassium (16% dv), Magnesium (24% dv).

Carbohydrate Servings: 1

Exchanges: 1 1/2 vegetable, 1/2 fat

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