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Swiss Chard, Mushroom, and Quinoa Salad
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Swiss chard abounds in vitamins and minerals, including calcium, iron, and vitamin E. Quinoa has a nutty taste and more protein than most grains.
Ingredients
- 1 cup quinoa, rinsed
- 1 tablespoon extra-virgin olive oil
- 1 pound Swiss chard, stems and leaves cut into 1/2-inch pieces (about 10 1/2 cups), rinsed well, water still clinging to leaves
- Kosher salt and freshly ground pepper
- Pinch of red-pepper flakes
- 1 garlic clove, minced
- 12 ounces cremini mushrooms, sliced 1/8 inch thick
- 2 teaspoons chopped fresh thyme
- 1/2 ounce Parmesan cheese, shaved
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 211 % Daily Value *
- Total Fat: 6 g 9.95%
- Saturated Fat: 1 g 4.08%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 6 mg 0.27%
- Calcium: 24 mg 2.41%
- Potassium: 512 mg 14.63%
- Magnesium: 0 mg 0%
- Iron: 2 mg 13.46%
- Zinc: 0 mg 0%
- Total Carbohydrate: 30 g %
- Dietary Fiber: 4 g 15.5%
- Sugar: 2 g
- Protein: 9 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 2 g
- Vitamin A 0.5%
- Vitamin C 4.03%
- Vitamin D 1.49%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables1
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total2 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq
