• Serves
    4
  • 322
    Calories

Dietician's Tip: Swiss chard is a good source of iron and vitamins A and C.

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup chopped shallots or green onions
  • 2 garlic cloves, sliced
  • 8 to 10 small mushrooms, sliced
  • 1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
  • 6 ounces uncooked whole-wheat fettuccine
  • 1/4 teaspoon cracked black pepper
  • 1/4 cup grated Parmesan cheese

Directions

In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.

Divide the pasta onto warmed plates. Top each serving with cracked black pepper and 1 tablespoon Parmesan cheese. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Calories 322
  • Cholesterol 4 mg
  • Monounsaturated fat 6 g
  • Saturated fat 2 g
  • Sodium 337 mg
  • Total carbohydrate 44 g
  • Dietary fiber 8 g
  • Protein 14 g
  • Serving size About 1 1/2 cups
  • Total fat 10 g
  • Fats and oils 2
  • Grains and grain products 2
  • Vegetables 3
  • Carbohydrates 2
  • Fats 2
  • Vegetables 3
  • Fats 2
  • Nonstarchy vegetables 3
  • Starches 2
Last Updated: 08-29-2019
RCP-20049645
content provided by mayoclinic.com
© 1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.