Sautéed Chard with Chile & Garlic

From EatingWell: Winter 2003, EatingWell Serves Two, The Essential EatingWell Cookbook (2004)

Spicy red pepper, garlic and lemon juice balance any bitterness in this sauteed chard dish.

Sautéed Chard with Chile & Garlic Recipe

Makes: 2 servings

Active Time: 10 minutes

Total Time: 10 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

8 ounces chard
2 teaspoons extra-virgin olive oil
1 clove garlic, thinly sliced
Crushed red pepper, to taste
Lemon juice, to taste

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Preparation

Remove ribs from chard and chop leaves into 1-inch pieces. Steam until tender. Press on the chard to remove excess liquid.
Place oil and garlic in a medium skillet and cook over low heat until the garlic begins to sizzle. Add crushed red pepper to taste and cook until the garlic is golden. Add the steamed chard and toss until heated through. Season with lemon juice.

Nutrition

Per serving: 65 calories; 5 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 185 mg sodium; 574 mg potassium.

Nutrition Bonus: Vitamin A (127% daily value), Vitamin C (32% dv), Magnesium (22% dv), Potassium (16% dv).

Exchanges: 1 vegetable, 1 fat

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Recipe Categories

Style/Theme: Quick (total 30 min. or less); Vegan; Vegetarian; Cooking for 2

Type of Dish: Side dish, vegetable

Ethnic/Regional: American; Cajun-Creole

Ease of Preparation: Easy

Total Time: 15 minutes or less

Health & Diet Considerations: Diabetes appropriate; Low calorie; Low carbohydrate; Low cholesterol; Low saturated fat; Low sodium; Heart healthy; Healthy weight; High potassium; Gluten free

Servings: 2

Main Ingredient: Vegetarian, other

Preparation/ Technique: Saute

Meal/Course: Dinner

Season: Spring; Summer; Fall; Winter

Publication: EatingWell Serves Two; The Essential EatingWell Cookbook (2004); Winter 2003

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