Southwest Chard with Corn Salsa
Roasted corn salsa adds a Southwestern flair to your greens tonight. Chard is the greens of choice and it’s cooked with sweet peppers and a touch of chili and cumin. You’ll serve it over nutritious quinoa along with homemade roasted corn salsa, chickenless tenders (or optional chicken) and a splash of lime juice.
The vivid colors on this plate will have you dreaming of beautiful Santa Fe sunsets.
Grocery List: Southwest Chard with Corn Salsa
Southwest Chard with Corn Salsa
Produce
garlic (if needed)
1 sweet or yellow onion (if needed)
1 bunch chard
red bell pepper
1 large mango
1 lime
Canned/Dried Foods
quinoa (if needed)
low sodium veggie broth (if needed)
balsamic vinegar (if needed)
molasses (if needed)
chili powder (if needed)
ground cumin (if needed)
Frozen Foods
frozen corn (if needed)
Chickenless tenders or Morningside Chik’n strips (if going meatless)
Meat/Fish/Poultry
1 chicken breast (if eating meat)
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
Extra-sharp cheddar cheese (if needed)
1 pint medium-hot, fresh tomato salsa (if needed)
Nutritional Value: Southwest Chard with Corn Salsa
Nutritional Analysis
Southwest Chard with Mango and Salsa (chicken)
Per Serving
Calories: 550
Protein: 39 g
Carbohydrates: 75 g
Total Fat: 10 g
(Saturated Fat:) 1.5 g
Dietary Fiber: 12 g
Cholesterol: 85 g
Sodium: 930 mg
% calories from fat: 17.8 %
Serving Size:
Five oz. quinoa covered with ½ of the Greens/Mango mixture. Topped with 2 oz. salsa and 2 T. plain, nonfat yogurt.
Southwest Chard with Mango and Salsa (Beyond Chicken)
Nutritional Analysis
Per Serving
Calories: 540
Protein: 32 g
Carbohydrates: 78 g
Total Fat: 11 g
(Saturated Fat:) 1 g
Dietary Fiber: 14 g
Cholesterol: 0 mg
Sodium: 1180 mg
% calories from fat: 19.2 %
Serving Size:
Five oz. quinoa covered with ½ of the Greens/Mango mixture. Topped with 2 oz. salsa and 2 T. plain, nonfat yogurt.
