NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
| Diabetes Appropriate
| Healthy Weight
For this simple sautéed chard, flavored with rich-tasting pancetta and walnuts, we prefer the milder taste of green chard.
Makes 6 servings, 2/3 cup each
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
2 thin slices pancetta (1 1/2 ounces), diced (see Tip)
2 medium shallots, thinly sliced
1 pound chard, stems and leaves separated, chopped (see Note)
1 teaspoon chopped fresh thyme
1/4 cup water
1 tablespoon lemon juice
2 tablespoons chopped walnuts, toasted (see Tip)
1/4 teaspoon freshly ground pepper
1. Cook pancetta in a Dutch oven over medium heat, stirring, until it begins to brown, 4 to 6 minutes. Using a slotted spoon, transfer to a plate lined with paper towels.
2. Add shallots, chard stems and thyme to the pan drippings and cook, stirring, until the shallots begin to brown, 4 to 5 minutes. Add chard leaves, water and lemon juice and cook, stirring, until wilted, about 2 minutes. Cover and cook until tender, 2 to 4 minutes more. Remove from the heat; stir in the pancetta, walnuts and pepper.
NUTRITION INFORMATION: Per serving: 62 calories; 4 g fat (1 g sat, 1 g mono); 5 mg cholesterol; 5 g carbohydrate; 3 g protein; 2 g fiber; 252 mg sodium; 452 mg potassium.
Nutrition bonus: Vitamin K (346% daily value), Vitamin A (90% dv), Vitamin C (25% dv), Magnesium (18% dv).
0 Carbohydrate Servings
Exchanges: 1 vegetable, 1 fat
TIP: Tips: Pancetta is an unsmoked Italian bacon usually found in the deli section of large supermarkets and specialty food stores. Regular or turkey bacon may be substituted.
To toast chopped walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Note: After washing the chard, allow some of the water to cling to the leaves. It helps steam the chard and prevents a dry finished dish.
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