FAT SWISS AND TEE RECIPES
SAUTEED SWISS CHARD RECIPE - FOOD.COM
Swiss Chard is not a common veggie in most of North America. It is very rich in iron.Some people say you need to acquire a taste for it. It is rather like strong cabbage. Very low calorie
Total Time 14 minutes
Prep Time 10 minutes
Cook Time 4 minutes
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Swiss Chard should be chopped into pieces about 2" square.
- Heat oil in a wok or skillet.
- Saute garlic for about 1 minute.
- Have high heat and saute the swiss chard for about2-3 minutes. (Water clinging to the leaves is enough liquid to cook the chard).
- Toss (do not over cook) until just wilted and getting soft.
- Season with pepper and serve.
Nutrition Facts : Calories 38.7, FatContent 1.9, SaturatedFatContent 0.3, CholesterolContent 0, SodiumContent 242, CarbohydrateContent 4.7, FiberContent 1.9, SugarContent 1.3, ProteinContent 2.1
CHICKEN DIVAN, LIGHTENED UP - SKINNYTASTE
This Chicken Divan makeover is the BEST with no canned soups or mayo! Just layers of tender chicken breast and broccoli in a flavorful creamy cheese sauce topped with golden breadcrumbs.
Provided by Gina
Categories Dinner
Total Time 60 minutes
Prep Time 30 minutes
Cook Time 30 minutes
Yield 6
Number Of Ingredients 15
Steps:
- Bring a large pot of generously salted water to a boil. Add the broccoli and blanch 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.
- Preheat oven to 350F.
- Spray a 9 x 13 inch baking dish with olive oil spray.
- Season the chicken with 1/2 teaspoon salt and black pepper, to taste.
- Pound the thicker end of the chicken breast to make it even on both sides. Heat a grill pan over medium-low heat, spray with oil and cook the chicken until browned, and just about cooked through, about 5 minutes on each side.
- Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.
- Heat a medium skillet over medium heat. Add the butter and oil until melted and then add garlic and shallots.
- Sprinkle the flour and whisk until smooth. Stir in broth, 1/2 teaspoon salt, milk and sherry and bring to a boil. Remove from heat and stir in half of the Swiss cheese.
- Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli and mix to coat.
- Arrange the chicken on top and cover with remaining sauce.
- Sprinkle the remaining Swiss cheese, grated Parmesan and top with breadcrumbs.
- Spritz a little oil on top. Bake 30 minutes, until hot and golden.
Nutrition Facts : ServingSize 1 2/3 cup, Calories 336 kcal, CarbohydrateContent 20 g, ProteinContent 34.5 g, FatContent 12 g, FiberContent 4 g
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Here's a dinner that takes up little of your time. We like it with mashed potatoes, rice or noodles. -Betty Richardson of Springfield, Illinois
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Calories 255 calories per serving
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Reviews 4.8
Total Time 01 hours 40 minutes
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