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
