You can either remove them and discard (or boil and toss with butter), if some of the stems are tender, just sauté them first before adding the leaves, to give them more cooking time.For this easy sauté we are cooking the chard in just a little olive oil with some thinly sliced garlic and red pepper flakes.If you don't have coriander, you can skip it, but if you do have it it will make this simple Swiss chard dish truly special. .
Garlic Sautéed Swiss Chard
Home » Recipes » Courses » Side Dish » Garlic Sautéed Swiss Chard.Swiss chard, in all its vibrant glory, has been one of my favorite greens since I was a child and my mom would boil it up and toss some butter on top.But as a side dish, this garlic sautéed Swiss chard recipe couldn’t be easier or more tasty.The green leaves can be sliced up and eaten raw in a salad or boiled, roasted or sautéed.Once your chard is all sliced up, heat some olive oil in a sauté pan along with several cloves of minced garlic for a minute.Add the stems, a little bit of water and sauté for 1-2 minutes before adding the remaining Swiss chard leaves.Garlic Sautéed Swiss Chard 5 from 22 votes Print Pin Swiss chard is sautéed with garlic and olive oil for an easy, healthy and delicious side dish.Ingredients 1x 2x 3x US Customary Metric ▢ 1 bunch of swiss chard , approx 10 stems.▢ sea salt , to taste Instructions Wash and clean the chard leaves.Depending on your preference, you can remove the stems at the bottom of the leaves or keep them and slice them up.Always opt for a high quality sea salt, like this Himalayan salt Nutrition Calories: 56 kcal , Carbohydrates: 5.2 g , Protein: 2.3 g , Fat: 3.6 g , Saturated Fat: 0.5 g , Sodium: 256.1 mg , Fiber: 2 g , Sugar: 1.3 g ©Downshiftology.Copying and/or pasting full recipes to any social media is strictly prohibited. .
Simple Sautéed Swiss Chard
If you are stuck in the rut of baby spinach from a plastic box every week, it’s time to get on the Chard train!Before we get to the tips on how to make this simple sautéed Swiss chard, here are some useful facts about it!The stems need a little more cooking time than the leaves because they have a lot of cellulose that needs to soften for longer.Swiss Chard can be eaten raw, though it contains oxalic acid, so it may be better for you to eat it cooked.But actually it is a general common name for chard, and got the designation from the botanist who determined the plants scientific name in the 19th century.To wilt the greens, splash in a couple tablespoons water and cover the skillet with a lid.Note: If you don’t have a very large skillet with a lid you can do this in a wide Dutch oven instead.Other ways to add a bit of pizzazz are to add a handful of toasted almonds or pine nuts, golden raisins, dried cranberries or dried currants, or even a little crumbled feta or goat cheese.Chard Tart with Goat Cheese, this is a lovely vegetarian entree for the holidays or entertaining.This Balsamic Chicken would be nice or my beloved Turkey Meatloaf recipe.This sautéed swiss chard would be a super yummy and easy accompaniment to these Lemon Caper Salmon Cakes.For a weekend meal, try this spatchcocked chicken and a batch of simple saffron rice.Or for a vegetarian meal, serve this with my pumpkin brown rice risotto.Let me know if you make this recipe by coming back and leaving a star rating and review! .
Swiss Chard: Nutrition, Health Benefits, and How to Cook It
Although kale is often deemed the king of greens, Swiss chard is equally impressive for its wide array of nutritional benefits.This article explains everything you need to know about Swiss chard, including its nutrients, health benefits, and potential downsides.Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light.There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins that make this vegetable particularly pleasing to the eye.What’s more, Swiss chard is a good source of iron, copper, potassium, calcium, and vitamin E. This green is not only loaded with nutrients but also extremely low in calories, so it’s a great option to help you maintain a moderate weight.Summary Swiss chard is low in calories and high in magnesium, iron, potassium, and vitamins A, C, and K.Potential health risks Though Swiss chard can be a nutritious addition to the diet for most healthy adults, some people may need to limit or moderate their intake.To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( 32 , 33 ).To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( , ).Summary Swiss chard contains certain nutrients and compounds that some people may need to limit, including vitamin K and dietary oxalates.Here are a few tips to consider when purchasing Swiss chard: Look for bunches that have brightly colored stalks and smooth leaves.Though buying conventional Swiss chard may be more cost-effective, some people may prefer purchasing organic varieties due to concerns about pesticide exposure and long-term effects on health ( 36 ).It has an earthy, somewhat bitter taste when consumed raw and a slightly sweet, milder flavor when cooked.You can wrap Swiss chard in a damp cloth or paper towel and store it in an unsealed bag in the refrigerator.Then, plunge the Swiss chard into ice water to stop the cooking process and drain it thoroughly before placing it in a plastic bag, removing as much air as possible, and freezing it.It prefers cool or moderate weather, full to partial sunlight, and loose, well-draining soil.You can start harvesting Swiss chard once the plant is 6–8 inches (15–20 cm) tall by cutting the outer leaves.Be sure to sever at the base of the plant using scissors or a knife and avoid damaging the terminal bud.
Sautéed Swiss Chard with Parmesan Cheese Recipe
I made the recipe exactly as written and it was like we were eating something from an ellegant restaurant! .
Although they’re unrelated, chard is similar to spinach, but with a stronger, more assertive (or, as some think, bitter) flavour.Unlike many vegetables, larger Swiss chard leaves aren’t necessarily tougher than smaller ones.Our Swiss chard gratin goes well with venison or a meaty fish like turbot or halibut.Pickling the chard first gives it a very deep, robust flavour that pairs well with the star anise and punchy gruyère.Try baking these luscious, leafy greens with garlic, cream and plenty of parmesan for an indulgent side dish.Bring some green goodness to a standard side dish with our quick braised chard & lentils with a light olive oil dressing.This wholesome chard, sweet potato & peanut stew is an ideal winter warmer.It’s the perfect balance of sweet and savoury, with a deliciously nutty flavour we can’t resist.Our final sensational side dish is Swiss chard & kohlrabi with a lemon sauce.This healthy bowl of greens is full of fresh flavours and goes well with grilled salmon or a simple chicken breast. .
Sauteed Rainbow Chard – A Couple Cooks
Amp the flavors in this easy side dish by adding pine nuts and Parmesan.Leafy greens like spinach, kale, and chard are some of the best vegetables you can eat.Just throw it in a hot pan with olive oil and garlic, then salt it to taste.You don’t even need to mince the garlic: you’ll throw in the whole cloves to the pan.The best part: if you’d like, add Parmesan and pine nuts to step up the flavor!Add Parmesan and/or toasted pine nuts to amp the Italian flavor!Sauteed rainbow chard is a classic easy Italian side dish.For this recipe, we decided to skip the raisins in favor of a handful of Parmesan cheese to stay fully savory.The toasted pine nuts add a nutty essence, and the Parmesan cheese give just the right savory note.The moment Alex and I tasted the chard with this these garnishes, our eyes grew large.We highly recommend toasting your pine nuts before adding them to the chard.Stirring constantly, cook until fragrant and lightly browned, about 3 to 4 minutes.Pine nuts are notoriously expensive because they’re difficult to harvest and only grown in a few regions of the world.This sauteed rainbow chard recipe is a healthy side dish for serving with Italian and Mediterranean style meals. .
Lemon-Garlic Rainbow Chard
I decided to followed this one, but used lemon-infused olive oil instead of EVOO, omitted the onions (they hate me and I wasn't in the mood for a revolt), added a pinch of red pepper flakes, and topped with pine nuts. .
Swiss chard: Possible health benefits, uses, and risks
Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.However, consumers should not add salt to Swiss chard, because it already has 103 mg of sodium per raw cup, which is 4.5 percent of the recommended daily allowance.Swiss chard also contains lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium .Many studies have suggested that consuming more plant foods such as Swiss chard decreases the risk of obesity, diabetes, heart disease and overall mortality and promotes a healthy complexion, increased energy, and overall lower weight.These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .