Creamed Swiss chard

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.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 80
Total carbohydrate: 8 g
Cholesterol: < 1 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 3 g
Saturated fat: 1 g
Serving size: About 1 1/2 cups
Sodium: 265 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Vegetables: 1