Chard Stir-Fry


Makes 4 servings


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


  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.

Nutritional Information

Calories 109
Calories from Fat 30 %
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 7 mg
Carbohydrate 14 g
Fiber 3 g
Protein 7 g
Sodium 349 mg

Dietary Exchange

Vegetable 3
Fat 1/2

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