Chard Braised with Cilantro and Rice - 36g Carbs, 8g Fiber
From: www.sprouts-digital.com
Chard -- A leafy green related to beets, spinach, and a bevy of edible
wild greens, chard is an unknown to many but a favorite to others. Both
the leaves and stems can be eaten, but they are treated as separate
vegetables. Chard is extremely versatile and economical: A pound of
leaves yields about 12 cups, which cooks down to 3 cups, whereas a
pound of spinach cooks down to a scant cup.
This takes about 45 minutes to cook, but the whole process is pretty
much unattended. Leftovers are good cold with a squeeze of lemon.
Serves: 8
2 bunches of chard (about 1½ to 2 pounds)
1 large clove garlic
1/2 tsp sea salt
3 Tbsp Olive Oil
1 medium to large onion, diced
1/3 cup long grain brown rice or white rice
1/2 cup chopped fresh cilantro (stems are fine)
1 tsp paprika
1/4 cup water
4 cups cooked lentils
1 cup Spicy Yogurt Sauce (recipe below) OR plain yogurt
1. Wash chard leaves but do not dry. Remove chard stems; trim and finely
dice to yield 1 1/2 cups. Cut leaves 1-inch-ribbons. In a small bowl,
crush garlic with salt.
2. Warm oil in a medium low heat in a deep, wide pot with a tight fitting
lid; then add chard stems, crush garlic and salt, onion, rice, cilantro,
paprika and water. Give a stir and add chard leaves. Sprinkle with salt
and toss with hands. Cover tightly and cook over low heat for 45 minutes.
Check once or twice to make sure there is enough moisture and nothing is
sticking. If it is, add a few tablespoons water. When rice is done,
adjust seasonings with salt and pepper. In the end the chard will be
soft and fragrant. Serve over lentils, with yogurt drizzled over top.
Serves: 8
Serving Size: 1/2 cup lentils and 2 Tbsp yogurt
Nutrition per Serving:
245 Calories, 7g Fat, 1g Saturated Fat, 1mg Cholesterol, 11g Protein,
36g Carbs, 8g Fiber, 697mg Sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Spicy Yogurt Sauce – 2g Carbs, 0g Fiber
This sauce is also wonderful on grilled fish or meat, or as a spread
in a Mediterranean-inspired pita wrap.
Makes: 3/4 cup
1 small clove garlic
1/8 tsp sea salt
6 oz low-fat plain yogurt
1 Tbsp finely chopped cilantro
1 tsp olive oil
A few pinches of cayenne or paprika
Crush garlic with salt; stir in yogurt and cilantro and transfer to
a serving bowl. Swirl olive oil over top in a spiral; then sprinkle
cayenne or paprika over surface.
Makes: 3/4 cup
Serving Size: 2 Tbsp
Nutrition per Serving:
22 Calories, 1g Fat, 0g Saturated Fat, 1mg Cholesterol, 1g Protein,
2g Carbs, 0g Fiber, 66mg Sodium
