Asian Chard with Fresh Mango

Here’s another great greens recipe. You’ll use fresh mango and Asian-style seasonings to create this one-dish meal. 

Use leftover Marinated Grilled Tofu, or the commercial Asian-style baked tofu, with this dish.  The greens are easy to prepare and served over high-protein quinoa.  The fresh flavors are just what the doctor ordered on a cool winter night.

Grocery List Asian Chard with Mango
Download List

Asian-Style Chard with Fresh Mango

Produce

garlic (if needed)

yellow onion (if needed)

1 bunch chard 

1 mango

sliced almonds (if needed)

Canned/Dried Foods

quinoa (if needed)

sesame oil (if needed)

low sodium vegetable broth (if needed)

low sodium soy sauce (if needed)

rice wine vinegar (if needed)

Frozen Foods

None today

Meat/Fish/Poultry

None today

Chilled Foods/Dairy

1 package Asian style baked tofu 

Nutritional Value Asian Chard with fresh Mango

Nutritional Analysis

Asian Style Chard with Mango and Baked Tofu

Per Serving

Calories: 500

Protein: 22 g

Carbohydrates: 77 g

Total Fat: 19 g

(Saturated Fat: 1.5 g

Dietary Fiber: 13 g

Cholesterol: 0 mg

Sodium: 1000 mg

% calories from fat: 30.2 %

Serving Size:

Five ounces cooked quinoa with ½ of the Chard/Mango mixture topped with sliced almonds.