Creamed Swiss Chard with Lemony Breadcrumbs - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Dawn Perry
Unlike a heavy béchamel, this streamlined cream sauce won't mask the earthy-sweet flavor of the greens.
Ingredients
- 1/2 cup torn fresh breadcrumbs
- 2 tablespoons olive oil
- 1 teaspoon finely grated lemon zest
- Kosher salt
- 2 large bunches Swiss chard, ribs and stems cut into 2" lengths, leaves torn into 2" pieces
- 2 tablespoons unsalted butter
- 2 medium shallots, sliced
- Freshly ground black pepper
- 3/4 cup heavy cream
Instructions
- Preheat oven to 400 °F. Toss breadcrumbs, oil, and lemon zest on a rimmed baking sheet; season with salt. Toast, tossing once, until golden brown, 8 –10 minutes.
- Meanwhile, cook chard leaves in a large pot of boiling salted water until tender, about 1 minute. Drain; transfer to a bowl of ice water to cool. Drain and squeeze well in a clean kitchen towel to remove excess moisture.
- Heat butter in a large saucepan over medium heat. Add shallots and chard ribs and stems, season with salt and pepper, and cook, stirring often, until tender, 5 –8 minutes. Add cream; bring to a boil, reduce heat, and simmer, stirring often, until thickened, about 4 minutes. Add chard leaves and cook, stirring, until warmed through and coated with cream sauce; season with salt and pepper.
- Top Swiss chard with breadcrumbs just before serving.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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