Chipolte Cheddar Chard - 5g Carbs, 2g Fiber
From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Healthy Weight
The bright assorted colors of rainbow chard are especially lovely
in this spicy, cheesy dish. Make a double batch and enjoy it as a
quesadilla filling, as we did often in the Test Kitchen for lunch.
Makes 6 servings, about 2/3 cup each
Active Time: 25 minutes
Total Time: 25 minutes
Ease of Preparation: Easy
2 tsp canola oil
1 small onion, halved and thinly sliced
1 lb chard, stems and leaves separated, chopped (see Note)
1 medium tomato, chopped
1/4 cup reduced-sodium chicken broth or water
1/4-1/2 tsp ground chipotle pepper
1/4 tsp salt
2/3 cup shredded sharp Cheddar cheese
Heat oil in a large skillet over medium heat. Add onion and chard
stems and cook, stirring often, until softened, 3 to 5 minutes.
Add tomato, broth (or water), chipotle to taste and salt; bring
to a simmer. Add chard leaves and cook, covered, stirring once,
until just tender, about 2 minutes. Scatter cheese evenly over
the chard and cook, uncovered, until the cheese is melted,
1 to 2 minutes more. Serve immediately.
Nutrition per serving:
90 Calories, 6g Fat (3g Sat, 1g Mono), 13mg Cholesterol, 5g Carbs,
4g Protein, 2g Fiber, 315mg Sodium, 493mg Potassium
Nutrition bonus: Vitamin K (313% daily value), Vitamin A (100% dv),
Vitamin C (30% dv), Magnesium (17% dv)
0 Carbohydrate Servings
Exchanges: 1 vegetable, 1 fat
TIP: Note:
After washing the chard for these recipes, allow some of the
water to cling to the leaves. It helps steam the chard and
prevents a dry finished dish.
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.