Weight Loss eBook_Patty 2_16_10

Healthy Weight Loss — Without Dieting

3-Minute Swiss Chard 1

Swiss chard is one of the most nutrient-
rich foods to add to your Healthy Weight
Loss Eating Plan. It's a great source of vi-
tamins A, C, K, magnesium, and man-
ganese, and a complement to almost any
of your favorite meals.

Ingredients:

1 lb Swiss chard, chopped
1 medium clove garlic, chopped or pressed
1 tsp extra virgin olive oil
1 tsp lemon juice
Salt and black pepper to taste

Directions:

1. Chop or press garlic and let sit for 5 minutes to bring out its health-
   promoting properties.


2. Fill a large pot (3 quart) with lots of water. Make sure water is at a
   rapid boil before adding Swiss chard.


3. Cut off tough bottom part of Swiss chard stems.


4. Chop leaves and then add them to the boiling water. Do not cover.
   Cook for 3 minutes; begin timing as soon as you drop the Swiss
   chard into the boiling water.


5. Carefully remove chard from water, place in colander and press out
   excess water.


6. Transfer to serving dish and toss with lemon juice, olive oil, salt and
   pepper.

Serves 2

Calories 65.96

Calories-Saturated Fat 3.62

Protein 4.19 g

Carbohydrates 9.2 g

Dietary Fiber 3.67 g

Soluble Fiber 0 g

InSoluble Fiber 0.01 g

Fat - Total 2.79 g

Cholesterol 0 mg

Calcium 118.56 mg

Potassium 868.74 mg

Sodium 483.36 mg

Nutritional Profile

Photo shown served with goat cheese