Italian White Beans and Garlicky Swiss Chard

Posted under: , - , - ,

post_beans_chard10

A lush combination of flavors teams with great nutrition for a double bonus dish. Serves 4.

  • Pin It

Recipe Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 4 cups Swiss chard or kale (about 1 bunch) rinsed and chopped
  • ¼ cup low-sodium chicken broth
  • ½ teaspoon red pepper flakes
  • 1 15-ounce can white beans, drained and rinsed
  • ¼ cup Parmesan cheese, grated

Recipe Directions

  1. Heat oil in a large skillet over medium high heat.
  2. Add garlic and cook until fragrant, about 30 seconds.
  3. Stir in chard, broth and pepper flakes.
  4. Cover and cook over medium heat about 4 minutes or until chard is wilted and crisp-tender. Add beans and heat through.
  5. Serve with freshly grated Parmesan cheese and a splash of balsamic vinegar, if desired.
Per serving: 189 calories, 11g protein, 25g carbohydrate, 6g total fat, 2g sat fat, 3g mono fat, 6mg cholesterol, 6g fiber, 182mg sodium
Tags: , , , ,

THE SEASONED COOK If choosing low-fat sausage (shown here), pick one with no more than 3 grams of fat per 100 calories—or try a vegetarian version.

3 Comments

  • Frankie says:

    Picked a bunch of kale from the garden yesterday, and this recipe was perfect. Delicious and quick! Since I didn’t have balsamic vinegar, I finished it off with lemon juice for a quick splash of a sunny flavor to my dinner. Yum!

  • Susan says:

    Thanks for letting us know how you substituted ingredients on hand to keep the great flavor!

  • Stacie says:

    I love simple recipes that taste great. I used vegetable broth instead of chicken for a vegetarian dish. Simply delicious!

Post a Comment