By Mayo Clinic Staff

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.

To make this plant based, leave out Parmesan cheese.

Number of servings

Serves 8
  1. Diabetes meal plan
  2. DASH diet
  3. Weight management
  4. Plant-based
  5. Meatless
  6. Healthy-carb

Ingredients

  1. 2 tablespoons olive oil
  2. 1 1/2 tablespoons unbleached all-purpose flour
  3. 3 garlic cloves, finely chopped
  4. 1 1/4 cups low-fat plain soy milk
  5. 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide
  6. 1/2 teaspoon freshly ground black pepper
  7. 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.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Calories 80
  • Total fat 4 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol < 1 mg
  • Sodium 265 mg
  • Total carbohydrate 8 g
  • Dietary fiber 2 g
  • Total sugars 3 g
  • Added sugars 0 g
  • Protein 3 g

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 a James Beard award.

July 27, 2022