When it comes to leafy greens, kale and spinach get most of the attention. This week, I decided it was time to show Swiss chard some love. Though not as popular, the nutritional value of this leafy green is just as impressive. It is a fantastic source of vitamin A, C, and K, as well as magnesium, potassium, iron and fiber. And, when cooked properly, Swiss chard makes another delicious vegetable option for your meal rotation.
As with other greens, the serving size is greatly reduced after cooking. Four cups of raw greens easily shrink down to a 1 cup of a cooked side dish. The recipe provided here makes 1 serving, so if you are cooking for a family, you’ll need to double or triple the ingredients below. Try this simple preparation to make a simple side-dish, as a bed of greens under your favorite lean protein or toss it into your eggs to boost the nutritional quality of your morning meal.
- 4 cups raw Swiss chard, cleaned and chopped
- 1 tsp olive oil
- 2 Garlic cloves
- 1/8 tsp crushed red chili pepper flakes
- 1 tsp lemon juice or ½ squeezed lemon
- 1 tbsp. shaved Fresh Parmesan cheese
Heat oil in a small sauce pan then add the garlic and pepper flakes. Sauté for 30 seconds. Stir in the chard and the lemon juice. Cover the pan and let cook until the chard is wilted. Remove from saucepan and to a plate. Tope with shaved Parmigiano
Nutrition: (nutrition information is the entire recipe)- 110 calories; 7 g fat; 8 g carbohydrates; 3 g fiber; 5 g protein; 180% Vitamin A; 80% Vitamin C; 15% Calcium; 15% Iron
Macro Servings: 0.5 CHO; 1.5 FAT; 0 PRO