• 1 Tbsp olive oil (or other oil)
  • 1 lb chard (stems and leaves separated and chopped)
  • 2 Tbsp garlic (chopped)
  • 3 tsp butter
  • 4 Tbsp flour
  • 2⁄3 c milk (low fat)
  • 1 tsp nutmeg
  • salt and pepper (to taste)



  1. Heat oil in a sauce pan over medium heat. Add chard stems and cook until softened, 3 to 5 minutes.
  2. Stir in chard leaves and cook until wilted, about 2 minutes. Cover and cook until tender, about 2 more minutes.
  3. Transfer to a colander placed in the sink and press with a wooden spoon to remove excess liquid. Return the chard to pot, cover and keep warm.
  4. Place garlic and butter in a saucepan over medium heat and cook until fragrant. Stir in flour and cook for about 30 seconds.
  5. Add milk, salt, pepper and nutmeg and stir until thickened, 1 to 2 minutes. Stir the chard into the sauce.


Recipe courtesy of Food For People