½-inch pieces. Stack the leaves and cut across
into ½-inch strips; then cut them in the other
direction to keep the length to 2 inches.
Heat the oil in a high-sided skillet or large
saucepan over medium-high. Sauté the onion
4 or 5 minutes until it starts to soften. Add the
garlic, chard stems, chili powder, and cumin,
and cook 1 minute more.
Pour in the stock, add the beans and toma
toes, and bring to a boil. Reduce the heat and
simmer 5 minutes or until the chard stems and
beans are tender. Season with salt. Add leaves
to heat through.
Per serving : 160 calories, 3 g fat, 0 g saturated fat,
26 g carbohydrate, 7 g protein, 8 g dietary fi ber, 472
mg sodium. Exchanges: 1 Starch, 1 Vegetable, ½ Fat
WILTED WINTER SALAD
Just when you thought the time for salads was
over, here’s a late-season warm salad that uses
the last of the produce before winter strikes.
SERVES 4
1 bunch Swiss chard
1 teaspoon olive oil
½ cup sliced roasted red peppers
½ cup quartered water chestnuts
2 tablespoons balsamic vinegar
Wash the chard and remove the stems. Chop
the stems into ½-inch pieces. Cut the leaves
into bite-size pieces. Heat the oil in a large pan
over medium-high. Sauté the stems about 3
minutes or until crisp tender. Add the leaves
and cook 2–3 minutes or until just wilted.
Toss with the red peppers, water chestnuts,
and vinegar. Serve warm.Per serving : 54 calories, 1 g fat, 0 g saturated fat, 11 g
carbohydrate, 2 g protein, 2 g dietary fi ber, 211 mg
sodium. Exchanges: 2 VegetableCHARD • 119