-1 large bunch rainbow chard, stems removed
-1/2 Red Bell Pepper, thinly sliced
-1/2 Yellow Bell Pepper, thinly sliced
-1/2 Green Bell Pepper, thinly sliced
-3 Tbsp olive oil
-3 large garlic cloves, thinly sliced
-pinch of Himalayan Salt
-Pepper to taste
Remove stems from chard and cut into 2-inch lengths. Cut the leaves into 2-inch strips. In a sauté pan, heat the olive oil. Stir in the garlic and cook over moderately high heat until lightly golden. Add the bell peppers and continue to sauté until pepper are soft, about 4-6 minutes. Add chard leaves in large handfuls, allowing each batch to wilt slightly before adding more. Season the chard with salt and pepper and cook, sautéing, until the leaves are softened and most of the liquid has evaporated, about 8 minutes.
You know me and my greens. Let’s talk about good ol Swiss Chard. Swiss Chard is extremely nutritious with large amounts of Vitamin A and Vitamin C. Swiss chard is unique in flavor, tasting somewhere between the slightly salty taste of spinach and the somewhat bitter taste of beet greens.
The best part is, Swiss chard is available year round in most places, although its peak time is summertime so now is the best time to pick up some Swiss Chard and enjoy its flavor and health benefits.
So can get it year round and you can eat it raw, in salads or sandwiches or saute it up for a delicious stir fry! With so many options and all the health benefits, try adding Swiss Chard into your lifestyle program.
As for cooking Swiss chard, feel free to use it instead of spinach in any recipe. You’ll have to cook it slightly longer than you would spinach.
Calories 17 (1/2 cup)
Total Fat 0.1 g
Sat. Fat < 0.1 g
Cholesterol 0 m g
Sodium 152 mg
Total Carbs. 3.5 g
Dietary Fiber 1.8 g
Sugars 0.9 g
Calcium 49.3 mg
Potassium 466.7 mg
Here’s an easy recipe for cooking Swiss chard:
1 to 2 pounds Swiss chard, thoroughly washed and drained
2 to 4 tablespoons olive oil (2 tablespoons per pound of chard)
2 cloves of garlic, minced
Ground black pepper
1. Remove leaves of chard from their stems; chop stems into bite-sized pieces.
2. Slice the leaves into smaller strips using a sharp knife.
3. Heat a skillet over medium-high heat. Place olive oil, chopped chard stems and minced garlic in skillet and saute 4 to 6 minutes.
4. Add the chard leaves a bunch at a time as you stir. Once all the leaves are in the skillet, cover with a lid and allow to cook for another 4 to 6 minutes, or until the greens look wilted. For less wilted leaves and a bit more crunch, saute without covering.
5. Remove the lid. Turn heat to high and continue cooking approximately 2 more minutes, or until all liquid has evaporated.
Swiss Chard is an Excellent source of vitamin A, vitamin C and vitamin K. It is also a good source of magnesium. When purchasing Swiss Chard, look for crisp, tender leaves that are bright in color! Best if kept refrigerated in a plastic bag to maintain moisture. Rinse as many times as necessary to remove sand. Remove thick, tough leaves. It is awesome in salads or cooked with a touch of EVOO. You can also steam Swiss Chard but my favorite is to simply saute!
1. Slice the chard on the diagonal into 2″ pieces.
2. Heat the chicken stock and add the stems of the chard and shallots. Simmer for about 3 minutes and add the chard leaves. Continue to cook until the chicken stock is reduced and the chard is tender, about 5 more minutes.
3. Remove from the heat and toss the chard with the lemon juice and olive oil. Taste and add pepper. Sprinkle with tarragon. ENJOY!