Written in 2015, 11 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Coconut-Ginger Braised Chard
Chard is lightly braised in a broth of coconut milk, fresh ginger and a hint of red pepper flakes.
Developed by Marisa Moore
Ingredients
- 1 large bunch green chard
- 1 tablespoon olive oil
- ½ medium sweet onion, thinly sliced
- 2 cloves garlic, thinly sliced
- 1 tablespoon grated fresh ginger
- ¼ cup vegetable broth
- ¼ cup coconut milk
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- Pinch of red pepper flakes
Directions
- Slice chard into 1-inch strips. Heat olive oil in a large sauté pan over medium-high heat. Sauté the onions for about 3 minutes or until they begin to brown. Add the garlic and ginger and sauté 1 minute. Add the chard and remaining ingredients to the pan. Cover and cook over low heat for 8 to 10 minutes. Serve immediately. Serves 4.
Nutrition Information
Serving size: ½ cup
Calories: 89; Total fat: 7g; Saturated fat: 3g; Cholesterol: 0mg; Sodium: 543mg; Carbohydrate: 7g; Fiber: 2g; Sugars: 2g; Protein: 3g; Potassium: N/A; Phosphorus: N/A
Marisa Moore, MBA, RDN, LDMarisa Moore, MBA, RDN, LD, is a nutrition consultant based in Atlanta and adjunct faculty at Georgia State University. Follow her at MarisaMoore.com, on Twitter or Instagram.