| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables | Swiss | Vegetable | 4 | Servings |
INGREDIENTS
| 1/2 | Swiss chard, about 10 ounces | |
| total | ||
| 1 | c | Diced red bell pepper |
| 2 | Cloves garlic, minced | |
| 1/2 | c | Vegetable broth |
| 1 | Roasted onion, see | |
| instructions peeled and | ||
| diced | ||
| Salt and pepper | ||
| 159 2/5 | mg | with no salt added. |
INSTRUCTIONS
Date: Tue, 12 Mar 1996 11:09:58 -0800 From: Judy.Mingram@west.sun.com (Judy Mingram - SunSoft) From "Everyday Cooking with Dr. Dean Ornish" page 158-159 You can adapt this recipe to whatever greens you have: spinach, kale, collards, or beet greens, for example. Just adjust the boiling time (spinach takes seconds to cook; collards take several minutes), and make sure to transfer the boiled greens to ice water to stop the cooking and preserve the nutrients. The roasted onion and softened red pepper add a pleasing sweetness to the dish. On another evening, serve these savory greens as a sauce for spaghetti. Bring a large pot of salted water to a boil. Separate chard ribs from leaves. Coarsely chop leaves and ribs separately. Boil the ribs until tender, about 4 minutes. Scoop them out with a slotted sppon or sieve and run under cold water to stop the cooking. Boil leaves in same water until tender, about 3 minutes. Drain and transfer to a bowl of ice water. Drain and gently squeeze leaves to remove excess water. Combine bell pepper, garlic and vegetable broth in a skillet over moderate heat. Cover and cook until peppers are softened, about 4 minutes. Stir in diced onion, chard ribs and leaves, and salt and pepper to taste. Cook until hot throughout. Serves 4; Serving size: 1/2 cup, Calories: 40, Fat: 0.18 g, Cholesterol: 0 mg, Carbohydrate: 8.8 g, Protein: 2.4 g, Sodium: Roasted Onions: Conventional oven: Preheat oven to 400 degrees F. Place whole unpeeled onions on a baking sheet and bake until they are soft to the touch and lightly browned on the outside, about 30 minutes. Cool, then cut off root end and squeeze out the soft interior. One onion yields 1 to 1 1/2 cups diced roasted onion, depending on size. Microwave oven: Microwave whole unpeeled onions on full power until very soft, 4 to 5 minutes. Cool, then cut off root end and squeeze out the soft interior. FATFREE DIGEST V96 #72 From the Fatfree Vegetarian recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
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Nutrition (calculated from recipe ingredients)
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Calories: 30
Calories From Fat: 5
Total Fat: <1g
Cholesterol: <1mg
Sodium: 204.4mg
Potassium: 102.8mg
Carbohydrates: 5.2g
Fiber: <1g
Sugar: <1g
Protein: 1.1g