Grilled Salmon with Garlic Chard
ingredients
Salmon
1 lb. salmon fillets (4 pieces)
2 tsp. olive oil
Sand pepper to taste
Chard
2 lb. Swiss or red chard
1 Tbsp. olive oil
3 garlic cloves, minced
Pinch crushed red pepper flakes
Salt and pepper to taste
preparation
1. To prepare the chard: Separate the stems and leaves. Chop the stems and leaves coarsely.
2. Bring a 4-quart pot of water to a boil. Add the stems first, and cook for about 5 minutes. Add the leaves and cook for about 3 to 4 minutes. Drain. Transfer the stems and leaves to a bowl of ice water. Immediately drain the chard and pat dry.
3. Heat the 1 Tbsp. of olive oil in a skillet over medium heat. Add the garlic and sauté for 2 minutes until it just starts to lightly brown, but not blacken or burn. Add in the crushed red pepper flakes, salt, and pepper. Add the chard and sauté for 2 minutes.
4. Rub each salmon fillet with olive oil, salt, and pepper. Place each fillet on a hot gas grill and grill on both sides for a total of 9 to 10 minutes. Or broil the salmon in an oven, 4 to 5 inches from the heat source, for 8 to 10 minutes.
5. To serve: Spoon a mound of the chard on to each plate. Top with a salmon fillet.
nutrition
Serving size: 4 oz. salmon, 1 cup chard
Vegetable exchanges: 2
Lean meat exchanges: 3
Fat exchanges: 2
Amount Per Serving
Calories: 280
Calories From Fat: 135
Total Fat: 15 grams
Saturated Fat: 2.5 grams
Cholesterol: 75 milligrams
Sodium: 375 milligrams
(without added salt)
Total Carbohydrate: 8 grams
Dietary Fiber: 4 grams
Sugars: 2 grams
Protein: 28 grams




