Swiss Chard Stir-Fry Recipe: A Healthy & Flavorful Meal

INGREDIENTS

3/4 pound Swiss chard, red or white 2 cloves garlic, minced 4 green onions 1 tablespoon cornstarch 2 teaspoons onion powder 1 teaspoon paprika 1/4 teaspoon black pepper 1/2 cup reduced-sodium vegetable juice 2 teaspoons canola or vegetable oil 1/2 pound mushrooms, sliced 2 medium tomatoes, cored, cut into 1/2-inch-thick wedges 2 slices Canadian bacon, cut into julienne strips

PREPARATION:

1. Rinse chard, shaking off excess water. Cut out rib sections; coarsely chop ribs and stems. Place in medium bowl; toss with garlic. Stack chard leaves; cut crosswise into 1/2-inch strips. Set aside.
2. Slice green onions, separating white parts from green tops. Add white parts to chard stem mixture. Combine cornstarch, onion powder, paprika and pepper in 1-cup measure; stir in vegetable juice until smooth.
3. Heat oil in wok or large nonstick skillet over medium-high heat. Add chard stem mixture; stir-fry 1 minute. Add mushrooms; stir-fry 1 minute. Add chard leaves; stir-fry 2 minutes or until wilted. Stir cornstarch mixture; add to wok with tomatoes, green onion tops and Canadian bacon. Cook and stir about 3 minutes or until sauce thickens and mixture is heated through.

This recipe appears in: Asian NUTRITIONAL INFORMATION: Fiber 3 g Carbohydrate 14 g Cholesterol 7 mg Saturated Fat 1 g Total Fat 4 g Calories from Fat 30 % Calories 109 Protein 7 g Sodium 349 mg DIETARY EXCHANGE: Vegetable 3 Fat 1/2