Garlic Creamed Chard
Our lightened, garlic-infused cream sauce is perfect with tender chard. Try this creamy dish alongside broiled New York strip steak.
From EatingWell: December 2006
Yield: 4 servings, about 2/3 cup each
Active Time: 35 minutes
Total Time: 35 minutes
- 1 tablespoon extra-virgin olive oil
- 1 pound chard, stems and leaves separated, chopped (see Note)
- 2 tablespoons minced garlic
- 4 teaspoons unsalted butter
- 4 teaspoons all-purpose flour
- 2/3 cup low-fat milk
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1/8 teaspoon ground nutmeg
- Heat oil in a Dutch oven over medium heat. Add chard stems and cook, stirring often, until softened, 3 to 5 minutes. Stir in chard leaves and cook, stirring constantly, until wilted, about 2 minutes. Cover and cook, stirring once, until tender, about 2 minutes more. Transfer to a colander placed in the sink and press with a wooden spoon to remove excess liquid. Return the chard to the pot, cover and keep warm.
- Place garlic and butter in a small saucepan over medium heat and cook until the garlic is fragrant but not browned, about 2 minutes. Whisk in flour and cook until bubbling, about 30 seconds. Add milk, salt, pepper and nutmeg; cook, whisking constantly, until thickened, 1 to 2 minutes. Stir the chard into the sauce and serve immediately.
- Note: After washing the chard for these recipes, allow some of the water to cling to the leaves. It helps steam the chard and prevents a dry finished dish.
Nutrition Per serving:
136 calories; 8 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 10 g carbohydrates; 4 g protein; 2 g fiber; 367 mg sodium; 689 mg potassium.
Nutrition Bonus: Vitamin K (463% daily value), Vitamin A (140% dv), Vitamin C (35% dv), Magnesium (24% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 1/2 fat