Italian Greens

Dark leafy greens, like chard, grow everywhere in the world so it’s no surprise that chard has been part of the Italian diet for centuries. Italians lovingly call them “biete da costa” (greens from the coast).

Tonight, we’ll serve chard over orzo with Marinara Sauce and speak of them “dolcemente a con amore.”

Grocery List: Italian Greens
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Italian Greens

Produce

2 cloves garlic (if needed)

1 medium yellow onion 

1 bunch chard 

1 red bell pepper

1 green bell pepper

Canned/Dried Foods

1 package orzo pasta (if needed)

one 15 oz. can white kidney beans or Great Northern beans

one 32 oz. box low sodium veggie broth

good extra-virgin olive oil (if needed)

balsamic vinegar (if needed)

low sodium soy sauce (if needed)

Frozen Foods

Meat/Fish/Poultry

Chilled Foods/Dairy

one and one half C. leftover red sauce (leftover in fridge at home)

shredded Parmesan cheese (if needed)

Nutritional Value: Italian Greens

Italian Chard

Nutritional Analysis

Per Serving

Calories: 630

Protein: 29 g

Carbohydrates: 108 g

Total Fat: 8 g

(Saturated Fat:) 2 g

Dietary Fiber: 14 g

Cholesterol: 5 mg

Sodium: 550 mg

% calories from fat: 11.9 %

Serving Size:

Three ounces cooked orzo with 1/3 of the greens mixture over the top. Sprinkled with 1-1/2 T. shredded Parmesan.