Toasting fresh corn kernels in a dry pan makes them a sweet and nutty garnish for this healthful summer recipe. Add a side of quinoa and a salad of sliced tomatoes and basil to make it a complete meal.
Method
Heat a large heavy skillet over medium-high heat until very hot. Add corn kernels and cook, shaking the pan and stirring, until the kernels brown, about 5 minutes. Remove corn from the skillet and set aside.
Rinse the pan to remove any browned corn from the bottom. Return the skillet to medium heat and add broth, garlic and pepper flakes. Add chard stems and simmer until just tender, about 2 minutes. Add chard leaves and stir until they begin to wilt and all fit in the skillet. Cover and cook until chard is very tender, about 5 minutes; add more broth a tablespoon at a time if the chard gets dry. Uncover the skillet and stir in beans, vinegar and pumpkin seeds. Cook for 2 more minutes. Transfer the chard mixture to a platter and sprinkle with the toasted
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Serving Size: 1 Serving (197g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 129 | ||
Calories from Fat: 28 (22%) | ||
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Amt Per Serving | % DV | |
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Total Fat 3.1g | 4 % | |
Saturated Fat 0.6g | 3 % | |
Monounsaturated Fat 0.9g | ||
Polyunsanturated Fat 1.4g | ||
Cholesterol 0mg | 0 % | |
Sodium 587.1mg | 20 % | |
Potassium 376.7mg | 10 % | |
Total Carbohydrate 20.7g | 6 % | |
Dietary Fiber 5.9g | 24 % | |
Sugars, other 14.8g | ||
Protein 6.7g | 10 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 129
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