* Exported from MasterCook *
Autumn Chard with Creamy Cashew Sauce
Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 cups Swiss chard -- washed and coarsely chopped (if the stems are tough, remove them and reserve for us in stir-fries, broths, soups, or stews)
3 tablespoons olive oil
4 tablespoons whole wheat flour -- to 5 T.
1 cups hot water -- to 2 cups
2 tablespoons cashew butter
1 tablespoon reduced sodium tamari -- to 2 T., or soy sauce
Freshly ground black pepper -- to taste
Place chopped chard in a steamer over boiling water and steam, covered, until tender, just a few minutes at most. Serve with Creamy Cashew Sauce.
Creamy Cashew Sauce: In a heavy saucepan, heat the olive oil and slowly add flour, stirring to make a paste, or roux. Cook for a few minutes over low heat to toast the flour and give a nuttier flavor to the sauce. Gradually add hot water, whisking constantly. (Amounts of water needed will vary. The end result should be a thick, creamy sauce). Stir in the cashew butter, tamari, and pepper to taste. Mix thoroughly, pour over the chard, and serve immediately.
Serves 4 to 6
Per Serving: Calories 100, Total Fat 10g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 210mg, Total Carbohydrate 3g, Dietary Fiber less than 1g, Protein 2g
Chard, also known as Swiss chard, is a lovely autumn green that can survive a few frosts quite nicely. This chard recipe includes a delicious vegan creamy sauce, a special comfort food to soothe and nourish us as winter approaches.
Source:
"Health Power For Minorities"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 142 Calories; 11g Fat (68.8% calories from fat); 3g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 245mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
No comments:
Post a Comment