Swiss chard provides a bone-building mix of
magnesium, manganese, and potassium.
Start to finiSh: 30 min.
1 medium onion, chopped
1 Tbsp. olive oil
2 14-oz. cans reduced-sodium chicken broth
1½ cups water
1 15-oz. can cannellini beans, rinsed and
1 medium zucchini, coarsely chopped
1 cup sliced carrots
3 cloves garlic, minced
¾ cup dried multigrain elbow macaroni
1 Tbsp. snipped fresh oregano or 1 tsp.
dried oregano, crushed
6 cups coarsely torn, trimmed Swiss chard
or 8 cups packaged fresh baby spinach
1 14½-oz. can no-salt-added diced tomatoes
1. In 5- to 6-quart Dutch oven cook onion
in hot oil over medium heat until tender,
stirring occasionally. Add broth, water, beans,
zucchini, carrots, and garlic. Bring to boiling.
Add pasta and dried oregano, if using. Return
to boiling; reduce heat. Simmer, covered, 5
minutes. Stir in Swiss chard. (If using spinach,
stir in at the last with tomatoes.) Simmer,
uncovered, 5 to 7 minutes more or until pasta
is tender, stirring occasionally.
2. Stir in tomatoes and fresh oregano, if using.
Remove from heat. Sprinkle with additional
fresh oregano. Makes 6 (1½-cup) servings.
Each SErving: 162 cal, 3 g fat (0 g sat. fat),
0 mg chol, 554 mg sodium, 30 g carbo, 7 g fiber,
10 g pro. Daily Values: 119% vit. A, 41% vit. C,
7% calcium, 13% iron.
Kale-Goat Cheese Frittata
Kale makes this dish a vitamin A powerhouse.
Besides supporting vision, vitamin A is vital to
Start to finiSh: 25 min.
2 cups coarsely torn fresh kale
1 medium onion, halved and thinly sliced
2 tsp. olive oil
4 egg whites
¼ tsp. salt
¹⁄₈ tsp. ground black pepper
¼ cup drained oil-packed dried tomatoes,
1 oz. goat cheese, crumbled
1. Preheat broiler. In 10-inch ovenproof
nonstick skillet, cook and stir kale and onion
in oil over medium heat for 10 minutes until
onion is tender.
2. Meanwhile, in medium bowl whisk together
eggs, egg whites, salt, and pepper. Pour over
kale mixture in skillet. Cook over medium-low
heat. As egg mixture sets, run a spatula around
the edge of the skillet, lifting egg mixture so the
uncooked portion flows underneath. Continue
cooking and lifting edge until egg mixture is
almost set but still glossy and moist.
3. Sprinkle egg mixture with dried tomatoes
and goat cheese. Broil 4 to 5 inches from the
heat for 1 to 2 minutes or until eggs are set.
Cut into wedges to serve. Makes 6 servings.
Each SErving: 145 cal, 9 g fat ( 3 g sat. fat),
216 mg chol, 242 mg sodium, 6 g carbo, 1 g fiber,
11 g pro. Daily Values: 76% vit. A, 55% vit. C,
11% calcium, 9% iron.