By Mayo Clinic Staff

Dietitian's tip:

Swiss chard is a good source of iron and vitamins A and C.

Number of servings

Serves 4
  1. Healthy carb
  2. High Fiber

Ingredients

  1. 2 tablespoons olive oil
  2. 1/2 cup chopped shallots or green onions
  3. 2 garlic cloves, sliced
  4. 8 to 10 small mushrooms, sliced
  5. 1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
  6. 6 ounces uncooked whole-wheat fettuccine
  7. 1/4 teaspoon cracked black pepper
  8. 1/4 cup grated Parmesan cheese

Directions

In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.

Divide the pasta onto warmed plates. Top each serving with cracked black pepper and 1 tablespoon Parmesan cheese. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Total carbohydrate 44 g
  • Dietary fiber 8 g
  • Sodium 337 mg
  • Saturated fat 2 g
  • Trans fat Trace
  • Total fat 10 g
  • Cholesterol 4 mg
  • Protein 14 g
  • Monounsaturated fat 6 g
  • Calories 322
  • Added sugars 0 g
  • Total sugars 8 g
Aug. 29, 2019