Mayo Clinic Health Library

Recipe: Creamed Swiss chard

Updated: 04-03-2012

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. Here, soy milk contributes richness but virtually no fat.

Ingredients

Serves: 6

  • 2 tablespoons olive oil
  • 1 1/2 tablespoons unbleached all-purpose (plain) flour
  • 3 garlic cloves, finely chopped
  • 1 1/4 cups low-fat plain soy milk (soya milk)
  • 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 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 the salt and pepper. Sprinkle with the Parmesan and serve hot.

Nutritional Analysis per serving
  • Calories: 101
  • Total carbohydrate: 8 g
  • Cholesterol: 1 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 3 g
  • Protein: 5 g
  • Saturated fat: 1 g
  • Sodium: 297 mg
  • Total fat: 5 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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