Recipe: Creamed Swiss chard

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. Here, soy milk contributes richness but virtually no fat.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 6

Ingredients

2 tablespoons olive oil
1 1/2 tablespoons unbleached all-purpose (plain) flour
3 garlic cloves, finely chopped
1 1/4 cups low-fat plain soy milk (soya milk)
2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide
1/4 teaspoon salt
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 the salt and pepper. Sprinkle with the Parmesan and serve hot.

Nutritional Analysis

(per serving)

Calories	101	Monounsaturated fat	4 g
Protein	4 g	Cholesterol	1 mg
Carbohydrate	11 g	Sodium	297 mg
Total fat	5 g	Fiber	3 g
Saturated fat	<1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Fats	1

DIABETES MEAL PLAN EXCHANGES

Milk and milk products	1/2
Nonstarchy vegetables	1
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Dairy foods (low-fat or fat-free)	1/2
Fats and oils	1

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Source: 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 the 2005 James Beard award.

By Mayo Clinic Staff
April 27, 2006

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