University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
SAUTÉED SWISS CHARD WITH BASIL AND PARMESAN

Ingredients

  • 1 pound Swiss chard
  • 2 Tablespoon extra-virgin olive oil
  • 3 Tablespoons chopped walnuts
  • Pinch of salt
  • 1½ Tablespoons minced garlic
  • ¼ cup grated Parmesan cheese
  • ¼ cup thinly sliced fresh basil leaves

Directions

  1. Wash chard leaves in a pan of cold water. Allow to drain. Remove large stems and tear leaves into small pieces and set aside.
  2. Slice the stems crosswise into ¼ inch slices and set aside
  3. In a 12-inch non-stick skillet, heat olive oil. Add the nuts and cook 3 minutes, stirring constantly, until lightly brown. Using a slotted spoon; transfer to a plate leaving the oil behind.
  4. Add the chard stems and a pinch of salt. Cook 6 to 7 minutes until tender. Add the garlic and cook just until fragrant, about 20 seconds. Add dry chard leaves. Toss with tongs until chard is wilted. Cover and cook 5 minutes.
  5. Transfer ½ the chard to a platter; sprinkle with half of the parmesan, half of the basil and half of the nuts. Repeat with remaining ingredients. Serve immediately.
Total time: 30 minutes
Preparation time: 15 minutes
Nutrition Facts
Servings per Recipe: 4- 2/3 cup servings
Amount Per Serving
Calories 139 Calories from Fat 100
Total Fat 11 g
Cholesterol 10 mg
Sodium 419 mg
Carbohydrate 5 g
Dietary Fiber 2 g
Protein 4.5 g
Exchange 1 vegetable, 2 fats
Carbohydrate Units 0

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