Chard Stir-Fry the Editors of Publications International, Ltd.
Makes 4 servings
|3/4||pound Swiss chard, red or white|
|2||cloves garlic, minced|
|2||teaspoons onion powder|
|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|
- 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.
- 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.
- 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.
|Saturated Fat||1 g|
|Total Fat||4 g|
|Calories from Fat||30 %|
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