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Seafood Combination
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
Swiss Chard Flavor Packets
Yield: Makes 6 to 8 servings
Ingredients:
2
to 2-1/2 pounds Swiss chard
1
cup diced onion
1
cup diced red bell pepper
1/2
cup diced carrot
1/2
cup chopped cilantro or parsley
1
tablespoon minced garlic
3
tablespoons fresh lime juice
1
tablespoon olive oil
1/6
teaspoon salt
1/4
teaspoon black pepper
Preparation:
1.
Preheat oven to 350°F. Clean chard and remove stalks and large ribs from leaves. Cut stalks and ribs into 1/2-inch dice. Roll chard leaves into bundles and chop. Place all chopped chard in large bowl.
2.
Toss chard with onion, bell pepper, carrot, cilantro or parsley, garlic, lime juice, olive oil, salt and pepper. Tear a large 20X16-inch sheet of heavy-duty foil. Place on cookie sheet and spray with nonstick cooking spray. Place chard mixture on center of foil and roll and crimp edges to make a packet. Crimp edges upwards to collect juices. Place on oven rack and bake 25 to 35 minutes.
Nutritional Information:
| Serving Size: about 1/2 cup | |
| Sodium | 378 mg |
| Protein | 3 g |
| Fiber | 3 g |
| Carbohydrate | 9 g |
| Total Fat | 3 g |
| Calories from Fat | 42 % |
| Calories | 64 |
Dietary Exchange:
| Fat | 1/2 |
| Vegetable | 1 |
This recipe appears in:
European
