By Mayo Clinic Workers

Dietitian’s tip:

Readily available twelve months-spherical, Swiss chard is amongst the most refined and sweet of the cooking greens. Cherish any sad leafy greens, or not it is excessive in vitamins.

To abolish this plant based, circulation over Parmesan cheese.

Choice of servings

Serves 8

  1. Wholesome carb


  1. 2 tablespoons olive oil
  2. 1 1/2 tablespoons unbleached all-honest flour
  3. 3 garlic cloves, finely chopped
  4. 1 1/4 cups low-elephantine undeniable soy milk
  5. 2 pounds Swiss chard, washed, stemmed and chop motivate crosswise into strips 1/2-lag broad
  6. 1/2 teaspoon freshly ground sad pepper
  7. 1 tablespoon grated Parmesan cheese


In a immense frying pan, warmth the olive oil over medium warmth. Trudge within the flour to abolish a comfortable paste. Continue whisking and add the garlic; cook dinner for 30 seconds longer. Trudge within the soy milk and cook dinner until the aggregate thickens a itsy-bitsy.

Add the chard and recede to coat correctly. Quilt and cook dinner prison until refined, about 2 minutes. Season with pepper. Sprinkle with the Parmesan and serve hot.

Dietary diagnosis per serving

Serving dimension: About 1 1/2 cups

  • Energy 80
  • Total elephantine 4 g
  • Saturated elephantine 1 g
  • Trans elephantine 0 g
  • Monounsaturated elephantine 3 g
  • Ldl cholesterol
  • Sodium 265 mg
  • Total carbohydrate 8 g
  • Dietary fiber 2 g
  • Total sugars 3 g
  • Added sugars 0 g
  • Protein 3 g

Diabetes Meal Thought Choices

  • Nonstarchy greens 1
  • Fat 1

This recipe is considered one of 150 recipes nonetheless in “The New Mayo Clinic Cookbook,” published by Mayo Clinic Effectively being Info and Oxmoor Dwelling, and winner of a James Beard award.

July 27, 2022