Thursday, January 6, 2011

Swiss Chard and Cannellini Beans, Light and Easy

After the holidays I needed a day off from meat and heavy foods.  This swiss chard, cannellini bean, shallot, and garlic dish was a nice change.

Swiss chard is nutritious, offering a good source of vitamins, like A, C and K, omega-3 fatty acids, calcium and other minerals, and antioxidants.  It is high in sodium, however, so I didn't add salt when I made this.  Cannellini beans are a good source of fiber and protein and an excellent source of iron and more.

Chop up ingredients - 1 bunch swiss chard, 1 shallot and 1 garlic clove. I removed most of the stems for this dish.

Saute shallots first in olive oil.

Add the garlic next, just until heated through so it won't burn, then add about a 1/4 cup of chicken stock (use vegetable stock for a vegetarian version), the swiss chard and beans (1 can, rinsed).  Saute until the swiss chard looks tender like this (takes just a few minutes):

Can be eaten as its own meal or as a side dish.  Drizzle on a little fresh lemon for added brightness and fresh ground pepper.

I was really in the mood for fish that night (plus I didn't think the kids would like swiss chard and beans) so I broiled some swordfish (about 7 minutes each side from middle rack with a little olive oil and lemon).  We were in New Hampshire, Franconia Notch, where it's hard to find fresh fish but I found some fairly good swordfish in Littleton, frozen in a vacuum-sealed pack.  I made the rice side dish, again, in case the kids didn't like the swiss chard, but they did!

Before serving, I sprinkled some chopped fresh parsley on the fish.

About the rice.  We don't use pre-seasoned rice mixes because of the sodium.  This was a mixture of brown and wild rice that I cooked in a low-sodium chicken broth (I often use my own no-salt stock but I didn't have any on hand).

1 comment:

  1. My favorite bean. Not to mention the fiber...