Chard School

1 pound Swiss chard, ends
trimmed and stems and leaves coarsely chopped
2 pounds sweet potatoes, peeled
and cut into ¼-inch slices
3 tablespoons butter
3 tablespoons all-purpose flour
1½ cups 2% reduced-fat milk
1½ cups lower-sodium chicken broth
1 teaspoon kosher salt
¼ teaspoon ground nutmeg
1/8 teaspoon coarsely ground
black pepper
3 tablespoons grated
Parmigiano-Reggiano cheese
2⁄3 cup fresh breadcrumbs

1. Butter an 11-by-7-inch baking dish or a 2 1⁄2-quart gratin dish.
2. Rinse chard and place in a large pot with water clinging to leaves. Cover and cook over medium heat 10 minutes or until tender. Drain thoroughly.
3. Place sweet potatoes in a large pot and cover with cold water. Cover and bring to a boil. Reduce heat and simmer 3 minutes or until tender. Drain.
4. Preheat oven to 400F. Melt butter in a medium saucepan; whisk in flour. Add milk and broth; cook over medium heat, stirring occasionally, until mixture comes to a boil. Reduce heat and simmer 2 minutes, stirring constantly. Stir in salt, nutmeg and pepper.
5. Arrange half the potatoes in baking dish. Top with chard and half the sauce. Cover with remaining potatoes and sauce. Sprinkle with cheese and breadcrumbs. Bake 25 minutes or until golden brown and bubbling. Serves 6.
Recipe by Jean Kressy, Relish Entertaining, "Harvest Supper," October 2007.

Per serving: 300 calories, 9g fat, 9g prot., 48g carbs., 6g fiber, 920mg sodium.

1 pound Swiss chard, trimmed and coarsely chopped
5 eggs
1⁄3 cup 2% reduced-fat milk
3 tablespoons grated Parmesan cheese
1⁄8 teaspoon ground nutmeg
¼ teaspoon salt
Coarsely ground black pepper
2 cups cooked whole-wheat spaghetti (4 ounces uncooked pasta)
1 tablespoon butter
1 cup shredded provolone or mozzarella cheese

1. Rinse chard and place in a large pot with water clinging to leaves. Cover and cook over medium heat until tender, about 10 minutes. Drain thoroughly. When cool enough to handle, squeeze out excess water.
2. Combine eggs, milk, Parmesan, nutmeg, salt and pepper. Stir in spaghetti and chard.
3. Melt butter in a large ovenproof skillet. Add egg mixture; cover and cook over low heat until top is almost set, 10 to 13 minutes.
4. Preheat broiler. Sprinkle frittata with provolone cheese and broil 3 minutes, or until golden brown. Serves 5.

Recipe by Jean Kressy, "Chard School," Relish the Season, March 2008.

Per serving: 300 calories, 16g fat, 240mg chol., 20g prot., 22g carbs., 4g fiber, 680mg sodium.

Find a suggestion of wine to serve with this recipe at: www.relishmag.com/wine/25843.html

1 tablespoon vegetable oil
2 garlic cloves, minced
1½ pounds Swiss chard, trimmed and coarsely chopped
2 teaspoons soy sauce
½ teaspoon sesame oil
3 drops Tabasco sauce, or to taste

1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook 1 minute. Gradually add chard; as one batch wilts, add another. Cook over medium heat, stirring often, until tender and most of the liquid evaporates, about 10 minutes. Add remaining ingredients and stir to combine. Serves 4.

Recipe by Jean Kressy, "Chard School," Relish the Season, March 2008.

Per serving: 70 calories, 5g fat, 0mg chol., 3g prot., 7g carbs., 3g fiber, 580mg sodium.

1½ pounds Swiss chard, trimmed and coarsely chopped
1 tablespoon butter
2 teaspoons lemon juice
½ cup (2 ounces) crumbled feta cheese
¼ teaspoon salt
Coarsely ground black pepper

1. Rinse chard and place in a large pot with water clinging to leaves. Cover and cook over medium heat until tender, about 10 minutes. Drain well and return to pot. Reduce heat to low. Add remaining ingredients; toss to combine. Serves 4.

Per serving: 110 calories, 7g fat, 25mg chol., 6g prot., 7g carbs., 3g fiber, 740mg sodium.

2 cups water
2 garlic cloves, chopped
1 tablespoon olive oil
1 cup uncooked couscous
1 cup diced zucchini
2 cups chopped greens
(such as kale, chard or beet)
½ cup crumbled feta cheese
¼ cup chopped fresh basil
½ teaspoon salt

1. Bring water to a boil over medium heat in a 6-cup saucepan. Add garlic and olive oil. Stir in couscous, zucchini and greens. Remove from heat. Cover and allow to stand 10 minutes. Add feta, basil and salt; toss gently. Serves 4.

Per serving: 270 calories, 9g fat, 11g prot., 41g carbs, 3g fiber, 520mg sodium.