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Diabetes Forecast

The Healthy Living Magazine

Red Chard With Chickpeas

Per Serving

Red Chard With Chickpeas

Makes: 4 servings
Serving Size: 1 cup
Calories 270
Fat 10 g
Saturated Fat 1.9 g
Trans Fat 0 g
Carbohydrate 37 g
Fiber 11 g
Sugars 10 g
Cholesterol 0 mg
Sodium 530 mg
Potassium 1,235 mg
Protein 12 g
Phosphorus 275 mg
Choices: Starch 1.5, Vegetable 3, Lean Meat 1, Fat 1
  • Makes: 4 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 25 minutes

Ingredients

1 large bunch (about 2 pounds) red Swiss chard
2 Tbsp. olive oil
1 med. onion, diced
4 garlic cloves, thinly sliced
2 scallions, thinly sliced
2 cups chickpeas (garbanzo beans), drained and rinsed
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/4 tsp. crushed red pepper flakes
2 tomatoes, seeded and diced
Juice of 1/2 lemon
2 Tbsp. grated Pecorino Romano cheese

Directions

  1. Wash the chard leaves and dry. Trim the stem ends and discard. Coarsely chop the leaves. Bring a pot of lightly salted water to boiling. Add the chard leaves and cook for 7 to 8 minutes. Drain well, pressing the excess water out with the back of a wooden spoon; set aside.
  2. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 6 to 7 minutes. Add the garlic and scallions, and sauté for 1 minute.
  3. Add the chickpeas, salt, pepper, and crushed red pepper flakes, and cook for 1 minute. Add the chard leaves and sauté for 3 minutes.
  4. Add the tomatoes and cook for 3 minutes. Add the lemon juice. Remove the skillet from the heat, and garnish the chard mixture with the cheese. Serve immediately.
 
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