Traditional Swiss Chard And Beans --From Vegweb.Com

1. Chop chard into cube sized pieces.

2. Saute onion and garlic in olive oil over medium heat until soft.

3. add chard.

4. strain bean juice and add beans to pan.

5. heat until chard becomes soft but not mushy.

6. salt and pepper to taste.

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Nutrient	Quantity
Total fats	28.6876 g
Protein	15.0996 g
Carbohydrates	38.1185 g
Energy	427.5733 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.7992 g
Water	245.4008 g
Aspartic acid	1.9051 g
Calcium, Ca	61.2494 mg
Lutein + zeaxanthin	3.76 g
Fiber, total dietary	1.316 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	1 g
Niacin	2.8901 mg
Arginine	0.8706 g
Riboflavin	0.5131 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	1.9299 g
Sodium, Na	33.8435 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3388 g
Total lipid (fat)	28.6876 g
Manganese, Mn	1.1159 mg
Fructose	0.903 g
Proline	0.5769 g
Fatty acids, total saturated 16:0	3.2497 g
Sucrose	0.693 g
Choline, total	5.743 mg
Sugars, total	3.028 g
Serine	0.7723 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.5505 g
Vitamin B-6	0.5913 mg
Selenium, Se	2.5628 g
Ash	2.4896 g
Fatty acids, total saturated 18:1 undifferentiated	19.3703 g
Pantothenic acid	1.993 mg
Phenylalanine	0.7316 g
Copper, Cu	0.8526 mg
Betaine	0.097 mg
Thiamin	0.9287 mg
Methionine	0.1511 g
Iron, Fe	4.7774 mg
Carbohydrate, by difference	38.1185 g
Phosphorus, P	256.2759 mg
Folate, total	312.8506 g
Tocopherol, gamma	0.2241 mg
Alanine	0.6009 g
Valine	0.7489 g
Fatty acids, total saturated 18:2 undifferentiated	2.9919 g
Glycine	0.5103 g
Glucose (dextrose)	1.379 g
Fatty acids, total saturated 14:0	0.0028 g
Zinc, Zn	2.2071 mg
Isoleucine	0.642 g
Fatty acids, total polyunsaturated	3.7911 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	1.0384 g
Tocotrienol, alpha	0.028 mg
Vitamin A, IU	11.0118 IU
Folate, DFE	312.8506 g
Tryptophan	0.1589 g
Vitamin C, total ascorbic acid	49.6896 mg
Phytosterols	70.17 mg
Fatty acids, total saturated 20:0	0.1118 g
Tyrosine	0.4955 g
Vitamin K (phylloquinone)	16.636 g
Fatty acids, total saturated	3.9557 g
Histidine	0.4067 g
Fatty acids, total monounsaturated	19.8272 g
Threonine	0.6092 g
Folate, food	312.8506 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Vitamin E (alpha-tocopherol)	3.8933 mg
Magnesium, Mg	237.5639 mg
Lysine	0.8375 g
Potassium, K	822.7935 mg
Cystine	0.1655 g
Fluoride, F	0.77 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Olive oil	2 tablespoons	238.68	0	27
Onion	1	28	6.538	0.07
Pepper	0	0	0	0
Garlic Clove	2	8.94	1.9836	0.03
navy bean	8 ounces	151.9533	29.5969	1.5876
swiss chard	1 bunch	0	0	0