Chard and Feta Dip

8 servings

Sautéed chard
1 bunch chard (about 1 pound), stems and center ribs discarded and leaves halved lengthwise
1 tablespoon olive oil
1 ounce bacon, diced (optional)
1 small onion, peeled and diced
1 garlic clove, peeled and minced
1/4 teaspoon dried red pepper flakes
Salt and freshly ground black pepper

Dip
1 cup low-fat sour cream
1/2 cup plain low-fat yogurt
1/2 cup crumbled feta cheese
1/3 cup diced roasted red peppers (homemade, canned, or jarred and then drained)

Stack half of the leaves and roll tightly into a cylinder shape. Cut crosswise into very thin strips (1/16-inch wide). Repeat with remaining half.

In a large nonstick skillet, heat the olive oil over medium heat. Add the bacon and cook until it renders its fat, 2 to 3 minutes. Add the onion, garlic, and red pepper flakes and cook, stirring, until onions are softened, about 2 minutes; take care not to burn the garlic. Turn up the heat to medium high and add the chard leaves to the pan, season with salt and pepper (go easy on the salt if you’re including bacon), and stir to combine. Cook, stirring often, until the chard is wilted and the released water is almost completely evaporated. Set aside to cool.

In a medium bowl, stir together sour cream, yogurt, and the feta. Add the peppers and cooked chard and stir to combine. Adjust seasoning with salt and pepper if necessary. Cover and refrigerate until ready to serve.

Nutrient Analysis: Calories: 121; Total Fat: 8 g; Saturated Fat: 4 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 3 g; Cholesterol: 18 mg; Sodium: 262 mg; Carbohydrates: 9 g; Fiber: 1 g; Protein: 5 g

— Recipe by Laura Pensiero, RD