Pasta with Chard and Sausage

This was a delicious and creamy pasta dish, without the added fat and calories of cream.

Ingredients:

8 oz. pasta (penne or linguine)

4 cups chopped Swiss chard leaves

1 c. diced Italian sausage

1/2 c. finely chopped shallot

2 T. butter

1 T. chopped fresh sage

2 T. flour

2 c. nonfat milk

1 c. grated Pecorino cheese

Red pepper flakes for garnish

Directions:

Cook pasta according to directions.

While the pasta is cooking, heat some olive oil in a pan. Add the chard and cook until wilted. Set aside.

In the same pan, melt the butter and saute the shallot. Add the sausage and cook until the sausage is cooked. Add the sage and sprinkle the pan with the flour. Cook for about a minute, making sure the flour is all incorporated. Whisk in the milk and cook until it begins to thicken. Return the chard to the pan and mix well.

Add the cheese and cook some more until the cheese melts and the sauce is nice and thick.

When the pasta is done, add it to the pan with the sauce. If the sauce is a bit thick, thin with some of the pasta water. Mix it well and serve hot with more cheese on top.

 

Healthy Frittata

Last night, after I came home from yoga, I was in the mood for something healthy to eat (and quick to make!). This was perfect and always so good!

Ingredients:

3 eggs, beaten

4 cups chopped swiss chard

1/4 chopped onion

Pinch of red pepper flakes

Directions:

In a medium sized skillet, sauté the onion in some olive oil.

Add the swiss chard and cook until wilted. Season with salt, pepper, and red pepper flakes.

Evenly place the swiss chard in the pan.  Slowly add the eggs and turn the pan so that the egg fills up the entire bottom and is even in pan.

Cook until firm on the underside. Take a large plate, place it over the pan and flip it so that the frittata ends up on the plate. Slide the frittata back into the frying pan and cook until firm on the bottom. Season with salt and pepper.

Sautéed Swiss Chard

This is probably my favorite way of eating Swiss Chard – and it’s so easy to prepare.

Ingredients:

1 bunch Swiss Chard – stem removed and chopped

1 onion, chopped

Directions:

Saute the onions in some olive oil. Add the Swiss Chard, salt and pepper. Cook until the chard has wilted and is tender.

That’s it! Easy peasy!

Polenta with Swiss Chard & Mushrooms

I’m not sure if polenta is actually dash-friendly, but I feel it’s healthier than pasta and white rice, so I’m including it here on my blog.

Ingredients:

3 c water

1 c milk

1 c polenta

2 oz. grated Parmesan cheese

1 onion, finely chopped

1 1/2 lb. sliced mushrooms

3 garlic cloves, minced

1 T. fresh thyme

1 c. marinara sauce

8 oz. swiss chard, stemmed and cut into 1″ pieces

4 oz. shredded mozzarella cheese

Salt & pepper

Olive oil

Directions:

Preheat the oven to 400.

Add water, milk and polenta into a large pot. Bring slowly to a boil, stirring constantly.

Cover and turn down heat. Cook for about 20 minutes, stirring often.

In the meantime, add some olive oil in a pan.

Add the onions and sauté until translucent.

Add the mushrooms and cook until the water has evaporated and they have browned..

Stir in the garlic and thyme.

Stir in the marinara sauce. Add the swiss chard a little at a time until it has all wilted. Season with salt and pepper.

Once the polenta is cooked, remove from heat and add the parmesan cheese, salt and pepper. Stir to melt the cheese.

Place the polenta into a rectangular baking dish and smooth out to make it even.

Top with the swiss chard mixture.

Top with grated mozzarella cheese.

Bake in the oven for about 20 minutes.

 

Sausage and Swiss Chard Soup

Here’s a hearty soup that can be eaten as a light meal or as a starter. It is full of flavor from the sausage and healthy!

Ingredients:

1/2 lb. Italian sausage (either mild or hot – your preference) – sliced thin

1/2 chopped onion

1/2 chopped red pepper

1 bunch of swiss chard – leaves chopped small

6 cups water

2 T. Better than Bouillon Chicken flavored

1 t. garlic powder

1/2 t. Italian seasoning

Salt or salt substitute

Parmesan cheese

Directions:

Cook the sausage in a sauce pan until they are browned on all sides. If there is an excess of fat, drain it before proceeding.

Add the onions and red pepper and sauté until they are cooked and browned.

Pour in the water, bouillon, garlic powder, and seasonings. Add the swiss chard. Cover and boil until the chard is tender.

Serve topped with Parmesan cheese.