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Native to Sicily and popular in Mediterranean cooking, Swiss Chard is a nutrient dense member of the beet family. This colorful leafy green has a similar taste to spinach, earthy and slightly bitter, which mellows when cooked. Add a few cloves of garlic and red chili flakes to transform chard into a spicy and aromatic side dish. A perfect accompaniment to any protein from grilled steak, baked chicken to crispy tofu.
Ingredients
Ingredients
1 tsp extra-virgin olive oil
1 bunch Swiss Chard (choose any available variety including red, yellow and rainbow), well-rinsed, trimmed and chopped into bite size pieces
2 large garlic cloves, minced
1/4 tsp red chili flakes (add more to taste)
Salt and pepper to taste
Preparation
Preparation
Sauté the Garlic and Red Chili Flakes
Sauté garlic and red chili flakes in olive oil over medium heat until garlic begins to smell fragrant, approximately 30 seconds
Add the Swiss Chard
Add Swiss Chard and a pinch of salt to the skillet and continue to sauté
The chard will release water as it cooks and begin to soften
Stir regularly until water evaporates and all leaves are equally softened, approximately 3 minutes
Top with freshly cracked black pepper and Enjoy!
Top with freshly cracked black pepper and Enjoy!
Serve with any protein to add color, spice and a nutrient boost to the meal. This simple veggie dish is delicious with New York Strip Steak, Pan Seared Salmon, Pan Seared Scallops or Cornmeal Crusted Chicken
Nutrition Corner
Nutrition Corner
Swiss Chard has a wide range of vitamins, minerals, fiber and antioxidants which together support bone health, boost the immune system, improve vision, reduce risk of chronic disease, help control blood pressure and promote digestive health. Swiss Chard is an excellent sources of Vitamin K1 (essential for liver production of clotting factors crucial for blood clotting), Vitamin C and carotenoids (beta-carotene, lutein and zeaxanthin). Beta-carotene is a provitamin A carotenoid which is converted to vitamin A in the body and supports immune function, skin and tissue health, vision support, growth and development). Lutein and zeaxanthin are antioxidants with beneficial effects on eye health.
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