Swiss Chard Rice And Tofu Recipe


Main Ingredient


 Swiss chard1 Pound, washed and drained (4 Cups)
 Non stick cooking spray1
 Chopped onion1 Cup (16 tbs)
 Garlic3 Clove (15 gm), minced
 Firm tofu6 Ounce, cubed
 Cooked rice1 Cup (16 tbs)
 Low sodium soy sauce4 Teaspoon (1 Tablespoon Plus 1 Teaspoon)
 Ground nutmeg1⁄8 Teaspoon
 Ground red pepper1 Dash
 Shredded cheddar cheese1 1⁄2 Ounce

Nutrition Facts

Serving size: Complete recipe

Calories 723 Calories from Fat 215

% Daily Value*

Total Fat 25 g37.7%

Saturated Fat 10.9 g54.5%

Trans Fat 0 g

Cholesterol 45.6 mg

Sodium 1661.3 mg69.2%

Total Carbohydrates 90 g30%

Dietary Fiber 11.1 g44.2%

Sugars 12.1 g

Protein 39 g78.5%

Vitamin A 568.9% Vitamin C 254.7%

Calcium 92.8% Iron 75.4%

*Based on a 2000 Calorie diet


1. Preheat broiler.
2. Cut stems off chard leaves; dice stems and set aside. Cut leaves into 1/2-inch strips; set aside.
3. Spray large nonstick skillet with nonstick cooking spray. Heat for 1 minute. Add chard stems, onion, and garlic; cook over medium-high heat, stirring occasionally, until onion is translucent, about 3 minutes. Add tofu; cook, stirring occasionally, until lightly browned, about 5 minutes. Add chard leaves and 2 tablespoons water; cook, stirring occasionally, until chard is limp, about 3 minutes. Add remaining ingredi-
ents, except cheese. Cook until rice is heated through, about 2 minutes.