Easy Sautéed Swiss Chard
User Reviews
5
Easy Sautéed Swiss Chard
Description
In Easy Sautéed Swiss Chard, the stems and leaves are separated so the firmer stems cook fully before adding the leaves to prevent overcooking. Olive oil and garlic provide a fragrant base that lightly flavors the greens. The chard is sautéed over medium-high heat with the leaves covered briefly to wilt them without becoming mushy. Seasoning with salt and black pepper enhances the chard's natural taste.
Optional sliced almonds add a nutty crunch that contrasts with the tender chard. This preparation preserves the vibrant color and fresh flavor of the chard while softening the fibrous stems. It works well as a vegetable side or as a base for additional ingredients.
Cooked Swiss chard can be stored in the refrigerator for 1-2 days before reheating. Due to its high water content, freezing is not recommended as it can degrade texture. Prepping the chard ahead by chopping and refrigerating dry helps streamline cooking on serving day.
Ingredients
- 1 large bunch swiss chard washed (rainbow chard, fresh
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic minced
- salt
- black pepper
- 2 tablespoons almonds optional, sliced
Instructions
- Cut or tear away the stems from the leaves. Cut the stems into 1/2 inch pieces. Coarsely chop the leaves into bite-sized pieces.
- Heat the olive oil over medium high heat. Add the garlic and cook until fragrant, about 30 seconds.
- Add the chopped Swiss chard stems and cook for 4 to 5 minutes.
- Add the chopped chard leaves and stir. Lower the heat to low, cover and cook for 2 to 3 minutes, until the leaves are wilted.
- Remove from the heat, season with salt and pepper. Garnish with almonds.
Notes
- Nutrition shown excludes optional almonds.
- Add red pepper flakes if a spicy kick is desired.
- Store cooked Swiss chard in the fridge for 1-2 days; reheat gently before serving.
- Freezing is not recommended because of texture loss from high water content.
- To prepare ahead, chop and store chard in an airtight container with paper towel to absorb moisture; keep refrigerated up to 2 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 95 kcal
% Daily Value*
| Calories | 95kcal | 5% |
| Carbohydrates | 7g | 2% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 320mg | 13% |
| Potassium | 581mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 9174IU | 183% |
| Vitamin C | 46mg | 51% |
| Calcium | 82mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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