Chard over Tortellini

Chard over Cheese Tortellini

 

 

Chard over Cheese Tortellini

Tortellini or ravioli are good to make for a quick meal, but instead of tomato sauce, I sauté chard and serve it over the pasta.  Chard, or also know as Swiss chard, is a lovely leafy green vegetable from the beet family and popular in Mediterranean cooking.  The taste is similar to spinach and is in season in early fall and early summer.  The stems of the chard leaves can be white or bright colors such as pink, red, orange or yellow.  Chard over Cheese Tortellini is a wonderful recipe in my cookbook, Healthy Palate.     

Bright coloful chard stems alongside white chard stems

Green leafy vegetables are nutritional stars and chard lives up to the billing. One cup of cooked chard provides the following percent of the recommended daily value:     

  •  214% of Vitamin A, which is needed to help our immune system and vision.
  • 53% of Vitamin C, which is an antioxidant, promotes wound healing and is needed for our immune system.
  • 22% of Iron, which is needed to prevent anemia.
  • 38% of Magnesium and is beneficial in blood pressure regulation.
  • 27% of Potassium which regulates our heart beat and blood pressure.

Chard provides 716% of Vitamin K which helps with blood clotting.  For people taking the medication coumadin/warfin you need to follow the advice of your health care team about eating foods rich in Vitamin K.    
Looking for a new and tasty way to serve ravioli or tortellini, this is the perfect dish.  Complete your meal with raw vegetables (baby carrots, cucumbers and radishes) and fresh berries for a quick dessert.  Here is to another yummy and healthy dinner!     

Chard over Cheese Tortellini

11⁄2 cups cheese tortellini
1 bunch (6-8 leaves), dice the stems and cut the leaves into 1-inch strips*
1⁄2 cup water
2 garlic cloves, minced
3 medium shallot (about 1⁄4 C), finely chopped
1 tablespoon extra virgin olive oil
1 teaspoon grated lemon peel
2 tablespoons parsley, chopped   

   

Ingredients for Chard Over Cheese Tortellini

Cook pasta according to directions on package; omit salt and fat. Drain well.   

In a large skillet add 1⁄2 cup water and only the diced stems from the chard. Heat over medium heat. When water starts to boil reduce heat to a simmer and cover 5-7 minutes, stirring occasionally. Increase heat to medium.  Add garlic, shallots, olive oil, grated lemon peel and parsley; sauté with the stems for 1-2 minutes. Next add the leaves from the chard to the stem mixture. Cover 3-5 minutes or until the leaves are wilted and tender.   

Divide tortellini on two plates and top with the chard mixture.   

Servings: 2, doubles easily
   

NUTRITION INFORMATION FOR 1 SERVING: 318 calories, 12g protein, 41g carbs, 12g fat, 30mg chol, 4g sat fat, 0g trans fat, 3g fiber, 417mg sodium
   

* HELPFUL TIP:

To prepare the chard, wash the leaves and stems well. Cut the leaves from the stems. Cut the leaves into strips about 1 inch wide. Trim the stems and peel back any strings as you would with celery. Dice the stems into 1⁄2 inch pieces.   

  

A quick, easy and delicious meal.

   

Reviewed on 9/2/2013:  http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm     

http://ndb.nal.usda.gov/ndb/foods/show/2966

Salmon with Caramelized Veggies

Lo Res Salmon Salad

I was talking with someone who has my cookbook and she mentioned that she really liked my Salmon with the Caramelized Veggies.  Do you get in a cooking rut?  When creating my cookbook, I was always trying something new and experimenting.  Recently though, I must admit I have been in a bit of a rut and had even forgotten about this recipe.  I am so glad she reminded me of this dish that is full of flavor, is simple to make and yet looks elegant.  It is a summer favorite of mine and I even make variations, for instance shrimp instead of salmon.

 

Corn, tomatoes and red peppers are plentiful this time of year, so all the ingredients should be easy to find at your local farmer’s market.  Fresh dill and cilantro along with lime juice make this dish taste fabulous. Try it for dinner tonight.

Here is to good food that taste great and promotes good health!

Salmon and Caramelized Veggies on Tomato Slices

Caramelizing summer vegetables brings out their natural sweetness and flavor. Topped with grilled or broiled salmon, this is an elegant salad. Serve with a whole grain roll and for dessert toss watermelon cubes with chopped fresh mint.
 
1 cup corn (frozen kernels or cut from the cob)
1 medium onion, diced
1 small red bell pepper, diced
8 oz. salmon fillet
1 tablespoon lime juice
1 tablespoon fresh dill, (1 teaspoon dried)
1 tablespoon extra virgin olive oil
2 tablespoons lime juice
1⁄4 cup fresh cilantro, chopped
3⁄4 teaspoon fresh dill, (1⁄4 teaspoon dried)
freshly ground black pepper
2 tomatoes, sliced
6 cups torn salad greens (optional)

Heat a nonstick skillet (preferable cast iron skillet) over medium-high heat. Add corn, onion and red bell pepper. Stirring occasionally, cook for 10 minutes or until vegetables begin to brown.

While vegetables are cooking, sprinkle salmon with 1 tablespoon of lime juice and 1 tablespoon fresh dill. Broil salmon in the oven (4-6 inches from heat source) or grill. Cook until salmon flakes easily with fork (about 5-8 minutes); cooking time will depend on thickness of fish fillet. Cut fillet into 2 pieces.

When vegetables are tender and brown, remove skillet from heat. For the dressing add olive oil, 2 tablespoons lime juice, cilantro, 3⁄4 teaspoon fresh dill and pepper to the vegetable mixture. Scrap browned bits from the skillet and stir ingredients.

Serve on two individual plates; arrange sliced tomatoes on the bottom and layer with the caramelized corn mixture and top with salmon.

Servings: 2
NUTRITION INFORMATION FOR 1 SERVING: 383 calories, 28g protein, 35g carbs, 15g fat, 62mg chol, 2g sat fat, 0g trans fat, 6g fiber, 74 mg sodium