View Single Post
Old 07-09-2008, 11:03 PM   #41
BlueToBlue
Constant Vigilance
 
BlueToBlue's Avatar
 
Join Date: Jun 2006
Location: Fremont, CA
Posts: 2,818

S/C/G: 150/132/<130

Height: just under 5'4"

Default favorite chard recipes

Chard Braised in Red Wine Vinegar
  • 1 bunch chard (around 10 oz)
  • 1/2 tsp olive oil
  • 3 oz onions, sliced (about 1/2 cup)
  • 1 clove garlic, minced
  • salt and pepper to taste
  • 1 to 2 tbsp red wine vinegar

Separate the green leafy parts of the chard from the stems. Tear the leafy parts into big pieces and dice the stems into 1/2 inch pieces.

Heat olive oil in a large skillet over med-high heat. Add chard stems and onions and saute until tender.

Add garlic, chard leaves, salt, peppe, and red wine vinegar. Saute until leaves are wilted and vinegar is absorbed. Add more vinegar if the pan dries out before the leaves are cooked enough.

Makes two side-dish servings at about 90 calories each.

Apple-Chard Chicken
  • 8 oz chard
  • 1 tsp olive oil
  • 1 pound chicken breast, diced
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 cloves garlic, minced
  • 1 tbsp Dijon mustard
  • 1/2 cup apple cider
  • 1 Granny Smith apple, peeled and sliced (about 4 oz)

Separate the green leafy parts of the chard from the stems. Dice stems and tear or chop leaves into big pieces.

Heat oil in large non-stick skillet over med-high. Add chicken, chard stems, salt, and pepper to skillet. Saute until chicken is cooked on all sides and beginning to brown.

Add garlic to skillet and saute a minute or so more.

Add mustard, cider, and apple slices to pan. Simmer for about five min or until liquid is reduced. Stir in chard leaves and simmer until wilted.

Makes 4 main-dish servings at about 185 calories each.

Baked Cheese Polenta with Swiss Chard
  • 12 oz swiss chard
  • 4 garlic cloves
  • 2 tbsp water
  • 1/4 tsp salt
  • 2 cups fat free chicken broth
  • 1/4 tsp salt
  • 1/2 cup polenta
  • 1 oz goat cheese
  • 1 1/2 tbsp parmesan cheese
  • 2 tbsp nonfat yogurt

Separate the green leafy parts of the chard from the stems. Dice stems and tear or chop leaves into big pieces.

Spray a large non-stick skillet with cooking spray and heat over med-high heat. Add garlic and saute for 30 seconds. Add chard stems and 2 tbsp water, cover and cook for 5 min. Add chard leaves, cover and cook for 5 min more. Remove from heat.

Place chicken broth, salt, and polenta in large saucepan and bring to a boil. Reduce heat and simmer for 15 min, stirring constantly. Remove from heat and add cheeses.

Spoon half the polenta into a 1 qt casserole dish, spreading evenly. Top with chard mixture. Spoon yogurt over chard and top with remaining polenta. Bake at 400 for 20 min.

Makes 4 side-dish servings at about 130 calories each.

Chard-Wrapped Chicken
  • 2 tbsp fresh dill, oregano, or sage
  • 1 clove garlic, minced
  • 1/2 tsp pepper
  • 2 oz nonfat cream cheese
  • 1/2 cup (2 oz) light feta cheese, crumbled
  • 6 chicken breasts, about 6 oz each
  • 6 swiss chard leaves

Mix herbs, garlic, pepper, cream cheese, and feta cheese.

Top each chicken breast with a little of the feta mixture. Wrap in a chard leaf and place in a casserole dish. Bake at 400 for 20-30 minutes, until chicken is cooked. The chard will get a little crispy.

Makes 6 main-dish servings at about 150 calories each.
__________________
- Barbara

My Before and After Pics

"Decide what you want; decide what you're willing to exchange for it; establish your priorities, and go to work." --H.L. Hunt

"Life has hills. Set the treadmill at an incline."
BlueToBlue is offline   Reply With Quote