Recipe - Italian White Beans and Garlicky Swiss Chard


Serves 4

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 4 cups Swiss chard or kale (about 1 bunch) rinsed and chopped
  • ¼ cup low-sodium chicken broth
  • ½ teaspoon red pepper flakes
  • 1 15-ounce can white beans, drained and rinsed
  • ¼ cup Parmesan cheese, grated
  1. Heat oil in a large skillet over medium high heat.
  2. Add garlic and cook until fragrant, about 30 seconds.
  3. Stir in chard, broth and pepper flakes.
  4. Cover and cook over medium heat, about 4 minutes or until chard is wilted and crisp-tender.
  5. Add beans and heat through.
  6. Serve with freshly grated Parmesan cheese and a splash of balsamic vinegar, if desired.

Per serving: 189 calories, 11g protein, 25g carbohydrate, 6g total fat, 2g sat fat, 3g mono fat, 6mg cholesterol, 6g fiber, 182mg sodium

The Seasoned Cook: A lush combination of flavors teams with great nutrition. If choosing low-fat sausage, pick one with no more than 3 grams of fat per 100 calories - or try a vegetarian version.

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