Summer brings fresh, local, Swiss chard, kale, and many other greens to market. They are good for your nutrition, and good for your pallette too! Try Swiss chard on Toast! This is great for breakfast, lunch, brunch, or just about any time. With a glass of a crisp Chardonnay this could also make the dinner menu! The recipe below calls for Swiss chard, but any of your favorite greens would work as well. Each serving is filling, full of texture and flavor, and low in fat and sodium. The recipe makes two servings, but is easy multiplied to fit your meal plans.
2 slices of toasted low-calorie bread of your choice.
6 cups cleaned and roughly shredded Swiss chard
4 tablespoons fat-free refried beans
2 slices all milk, fat-free cheese
½ cup cooked protein, chicken, ground beef, or salmon, whatever you like.
2 tablespoons olive oil
1/3 cup diced onion, celery, and carrot
1 ½ cup fat-free, low-sodium vegetable stock
1 teaspoon each black pepper and celery seed
1/4 teaspoon garlic powder
1/2 teaspoon cumin powder
4 egg whites
4 tablespoons salsa
Heat oil in pan. Sauté onion, celery, and carrot for 4 minutes on medium high heat. Add greens, spices, and stock. Cover and cook until greens are tender on medium heat, about 4 – 5 minutes. Add cooked protein and stir well. Pour egg whites over greens. Reduce heat to medium-low, cover, and cook 5 minutes. Gently stir mixture, breaking egg whites into large chunks. Cover and turn off heat.
Spread each piece of toast with refried beans. Add slice of cheese. Spoon one-half of hot,cooked mixture onto toast and top with salsa.Sour cream makes a nice garnish. Avocado slices drizzled with lime juice make the perfect accent for this dish!
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