Swiss Chard with Pear and Feta
We are almost at the end of local fresh pear season. It’s time to take advantage of this fruit at the peak of its freshness. Savory lightly sautéed chard with tree-ripened pears and sliced Chick’n Strips over quinoa makes up tonight’s meal. Each serving is dusted with crumbled feta cheese and a sprinkle of toasted almonds.
Grocery List: Swiss Chard with Pear and Feta
Swiss Chard with Pear and Feta
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard
red bell pepper (if needed)
1 ripe pear
1 lime
Canned/Dried Foods
Quinoa (if needed)
Low-sodium vegetable broth (if needed)
low-sodium soy sauce or tamari (if needed)
balsamic vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
plant-based chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if none in freezer at home)
Chilled Foods/Dairy
crumbled Feta cheese
Nutritional Value Swiss Chard with Pear and Feta
Nutritional Analysis
Chard with Pear and Feta (With Chicken)
Per Serving
Calories: 570
Protein: 39 g
Carbohydrates: 60 g
Total Fat: 15 g
(Saturated Fat: 4.5 g
Dietary Fiber: 12 g
Cholesterol: 100 mg
Sodium: 780 mg
% calories from fat: 23.3%
Serving Size:
Five ounces cooked quinoa + ½ of the greens and pear with ½ a large chicken
breast and 1.5 T. crumbled feta.
Chard with Pear and Feta (Meatless)
Nutritional Analysis
Per Serving
Calories: 560
Protein: 25 g
Carbohydrates: 67 g
Total Fat: 18 g
(Saturated Fat: 4 g
Dietary Fiber: 13 g
Cholesterol: 20 mg
Sodium: 980 mg
% calories from fat: 30.3%
Serving Size:
Five ounces cooked quinoa with 1/2 of the greens tenders and pear topped with 1.5 T. crumbled feta.
