Tag: chard

Servings: 7

Ingredients

Beef

• 1 lb ground beef

• 1/2 teaspoon sea salt

• 1/2 teaspoon granulated sugar

• 1/2 teaspoon chicken bouillon powder

• 1/2 teaspoon ground black pepper

• 1 teaspoon fish sauce

Soup:

• 1 tablespoon vegetable oil

• 3 cloves garlic, minced

• 1 3/4 quarts water

• 1/2 teaspoon sea salt

• 1 teaspoon fish sauce

• 1/2 teaspoon chicken bouillon powder

• 1 teaspoon granulated sugar

• 1 1/2 lbs Malabar spinach rinsed with stems removed

• 1/4 teaspoon ground black pepper

Directions:

1. Mix ground beef with salt, sugar, chicken bouillon powder, black pepper, and fish sauce for ten minutes.

2. In a medium stockpot heat vegetable oil on medium heat. Add minced garlic and saute until fragrant.

3. Add marinated ground beef and stir to mix with the garlic. Cook one minute.

4. Add water and bring to a boil. Reduce heat to a simmer. Use a large spoon or ladle and remove any impurities or fat that float on the surface. Cook for about five minutes.

5. Season soup with salt, fish sauce, chicken bouillon powder, and sugar. Add in Malabar spinach and cook until tender, about another five minutes.

6. Serve in a bowl with a pinch of extra black pepper on top. Traditionally served with a Vietnamese protein side dish and steamed rice.

Recipe by vickypham.com. Prepared by Tillie Geyer October 2020. UTMB Dietetic Intern Fall 2020. 

Nutrition facts: serving size: 1 cup, calories: 145, total fat: 5 grams, carbohydrates: 6 grams, dietary fiber: 2 grams, protein: 16 grams

Servings: 2

Ingredients

• 1 bunch swiss chard

• 1 tbsp olive oil

• 4 cloves garlic

• Red pepper flakes (to taste)

• Salt and Pepper (to taste)

• 1 tablespoon lemon juice

Directions:

1. Wash the chard and trim ends of stems.

2. Cut stems out of chard leaves and make two piles; one with stems and one with leaves.

3. Rip chard leaves into 2” pieces, cut stems into 1” pieces.

4. Peel 4 cloves of garlic and slice thinly.

5. Heat olive oil in a medium-sized pan over medium-low heat, add garlic, salt, pepper, and red pepper flakes. Cook until garlic is lightly brown about 2 minutes.

6. Add in chard stems and cook until softened, 4 minutes.

7. Add in chard leaves and lemon juice. Cook about 1 minute until leaves are wilted.

8. Enjoy as a side dish with chicken, steak, beef, eggs, or any other protein!

Recipe inspired by Bon Appetit.. Prepared by Tillie Geyer September 2020. UTMB Dietetic Intern Fall 2020. 

Nutrition facts: serving size: 1/2 cup, calories: 113, total fat: 7 grams, carbohydrates: 11.2 grams, dietary fiber: 2 grams, protein: 5 grams