Swiss Chard, Stir Fried, With Feta Cheese

1. In a wok heat the oil (medium heat).

2. Add shallots; stir fry 1 minute or until just beginning to brown.

3. Add Swiss Chard, toss and cover.

4. Cook 2 minutes.

5. Remove cover and cook about another minute.

6. If there is any liqiud drain it off.

7. Stir in the Feta cheese, cook 30 seconds or until it starts to melt.

8. Add Pine nuts and season.

9. Serve immediately.

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Nutrient	Quantity
Total fats	46.5174 g
Protein	7.639 g
Carbohydrates	3.741 g
Energy	451.2488 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1271 g
Water	21.0922 g
Aspartic acid	0.512 g
Calcium, Ca	187.575 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0682 g
Lutein + zeaxanthin	1.5188 g
Fiber, total dietary	0.6244 g
Fatty acids, total saturated 22:0	0.7675 g
Carotene, beta	3.9938 g
Niacin	1.1119 mg
Vitamin A, RAE	47.0438 g
Arginine	0.5834 g
Riboflavin	0.3548 mg
Tocopherol, beta	0.1242 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0189 g
Fatty acids, total saturated 20:1	0.4862 g
Glutamic acid	1.4017 g
Sodium, Na	344.2125 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1743 g
Total lipid (fat)	46.5174 g
Manganese, Mn	1.4958 mg
Fructose	0.0118 g
Proline	0.6303 g
Fatty acids, total saturated 16:0	5.0386 g
Fatty acids, total saturated 8:0	0.2048 g
Sucrose	0.5822 g
Choline, total	15.2182 mg
Sugars, total	2.1396 g
Serine	0.5793 g
Fatty acids, total saturated 10:0	0.7414 g
Fatty acids, total saturated 18:0	1.3866 g
Vitamin B-6	0.1749 mg
Selenium, Se	5.7431 g
Ash	2.3871 g
Vitamin D	6 IU
Fatty acids, total saturated 18:1 undifferentiated	16.6152 g
Pantothenic acid	0.4154 mg
Phenylalanine	0.3415 g
Beta-sitosterol	22.275 mg
Copper, Cu	0.2354 mg
Betaine	0.0675 mg
Thiamin	0.1192 mg
Retinol	46.875 g
Methionine	0.1817 g
Iron, Fe	1.1851 mg
Carbohydrate, by difference	3.741 g
Phosphorus, P	223.4062 mg
Folate, total	17.7375 g
Tocopherol, gamma	6.1773 mg
Fatty acids, total saturated 4:0	0.2906 g
Alanine	0.355 g
Cholesterol	33.375 mg
Valine	0.5153 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0596 g
Fatty acids, total saturated 18:2 undifferentiated	14.3563 g
Glycine	0.153 g
Glucose (dextrose)	0.0118 g
Fatty acids, total saturated 14:0	1.0624 g
Zinc, Zn	2.1711 mg
Isoleucine	0.3926 g
Tocopherol, delta	0.3699 mg
Fatty acids, total saturated 12:0	0.4346 g
Fatty acids, total polyunsaturated	14.6111 g
Tocotrienol, gamma	0.1164 mg
Leucine	0.6903 g
Vitamin A, IU	163.1438 IU
Folate, DFE	17.7375 g
Tryptophan	0.0931 g
Vitamin C, total ascorbic acid	0.135 mg
Phytosterols	55.89 mg
Fatty acids, total saturated 20:0	0.4166 g
Fatty acids, total saturated 6:0	0.2149 g
Campesterol	3.375 mg
Starch	0.2413 g
Tyrosine	0.3364 g
Vitamin B-12	0.6338 g
Vitamin K (phylloquinone)	9.9596 g
Fatty acids, total saturated	10.9945 g
Histidine	0.2064 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0088 g
Fatty acids, total monounsaturated	17.374 g
Threonine	0.3013 g
Folate, food	17.7375 g
Vitamin D (D2 + D3)	0.15 g
Fatty acids, total polyunsaturated 24:0	0.243 g
Vitamin D3 (cholecalciferol)	0.15 g
Vitamin E (alpha-tocopherol)	5.8782 mg
Magnesium, Mg	49.4812 mg
Lysine	0.5482 g
Potassium, K	123.9938 mg
Cystine	0.0799 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Feta cheese	0.25 cup	99	1.5338	7.98
shallot	2	0	0	0
salt pepper	0	0	0	0
pine nut	2 tablespoons	113.5688	2.2072	11.5374
peanut oil	2 tablespoons	238.68	0	27
red swiss chard	2 bunches	0	0	0