Curried Swiss Chard with Fresh Mango
Use fresh mango, if possible, but frozen is another option. Plant-based “chickenless” tenders, or optional chicken, will add extra protein to the meal .
Grocery List: Curried Chard with Mango
Grocery List Curried Greens with Mango
Produce
garlic (if needed)
1 yellow onion
1 bunch chard
1 red bell pepper
1 fresh mango or 8 oz. fresh cut mango (if none available use frozen)
Canned/Dried Foods
brown rice (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce or Tamari (if needed)
balsamic vinegar (if needed)
molasses (if needed)
cornstarch (if needed)
yellow curry powder (if needed)
ground turmeric (if needed)
coconut extract (if needed)
white wine to cook with
Frozen Foods
chickenless tenders (if going meatless)
frozen mango pieces (if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
1 cooked chicken breast (leftover from last night and if eating meat)
Nutritional Value: Curried Chard with Mango
Curried Greens with Mango (Chicken)
Nutritional Analysis
Per Serving
Calories: 640
Protein: 36 g
Carbohydrates: 98 g
Total Fat: 10 g
(Saturated Fat:) 1.5 g
Dietary Fiber: 13 g
Cholesterol: 85 mg
Sodium: 610 mg
% calories from fat: 14 %
Serving Size:
Five oz. cooked brown rice with 2 C. Greens and sauce.
