How To Make Sautéed Swiss Chard: A Simple Swiss Chard Guide
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How To Make Sautéed Swiss Chard: A Simple Swiss Chard Guide
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Want to know How To Cook Swiss Chard? Look no further. My Sautéed Swiss Chard recipe with garlic and tomatoes is simple yet unique. It's ready in minutes and is loaded with nutrients. This easy red chard recipe makes a wonderful and delicious addition to any recipe.
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Ingredients
- 2 bunches Swiss Chard
- ½ c walnuts packed
- 2 prigs fresh thyme or ½ teaspoon of dried thyme
- 1 clove garlic pick large garlic or 2 smaller ones
- 2 tablespoon olive oil
- ½ teaspoon salt
- ⅓ c tomato juice or 2 chopped medium tomatoes
- ½ teaspoon red pepper flakes you can take less if you want
- ¼ teaspoon fresh black pepper
Instructions
Chop the walnuts
- Add the walnuts to a bowl of food processor and run it on low for 5-7 seconds until the walnuts resemble corn grits. Alternatively, you can add the walnuts to a plastic bag, close it tight and using a rolling pin, softly press down to break the walnut into smaller pieces.
Chop Swiss Chard
- Place chard on a cutting board and holding firmly chop it into thin strips. Trim off ½ inch of the stem's end, discard it and chop the stems too.
Cook the chard
- Heat olive oil in a medium sauté pan and over medium high heat. Add chopped chard and cook for 3-5 minutes stirring from time to time until the leaves wilt (shrink)
- Stir in the chopped walnuts.
Add the rest of the ingredients
- Pour in the tomato juice, chopped thyme leaves, salt, cayenne pepper and black pepper. Add garlic clove.
Finish
- Continue sautéing Swiss Chard for a few more minutes until the flavors are combined. Adjust the seasoning in necessary.
Serve sautéed Swiss Chard
- Transfer Sautéed Swiss Chard with garlic and tomatoes in a bowl and serve immediately.
Notes
- Swiss Chard. You can buy it in any grocery store. It is sold in bunches. And although a single bunch looks quite voluminous, the leaves will shrink during cooking. That's why for this sautéed Swiss Chard recipe I'm using 2 bunches. Before you start cooking, make sure to thoroughly rinse the Swiss Chard leaves. If there're any dry rotten patches, you can carefully trim them with the kitchen shears;
- Walnuts. If you don't have walnuts, you can substitute with almond meal.
- Red pepper flakes. ½ teaspoon of flakes makes for a rather spicy Swiss Chard. If you don't like spicy, you can ¼ teaspoon of pepper flakes or omit them.
- Substitutions. Rainbow Chard or Beet Greens make a good alternative to Swiss Chard. However, it's worth to note that the leaves of Beet Greens are drier and slightly more bitter. So if you use them in this recipe, you might want to add a bit more oil to make the greens juicier.
- Storage. This healthy garlic and tomato Sautéed Swiss Chard recipe can be prepared ahead of time and then refrigerated for up to 3 days. I recommend storing it in the airtight containers.
- Reheat in the microwave or simmer in a skillet for a few minutes.
Nutrition Information
Show Details
Calories
115kcal
(6%)
Carbohydrates
3.3g
(1%)
Protein
3.3g
(7%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Sodium
308mg
(13%)
Potassium
229mg
(7%)
Fiber
1.5g
(6%)
Sugar
1g
(2%)
Calcium
29mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 115 kcal
% Daily Value*
| Calories | 115kcal | 6% |
| Carbohydrates | 3.3g | 1% |
| Protein | 3.3g | 7% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Sodium | 308mg | 13% |
| Potassium | 229mg | 5% |
| Fiber | 1.5g | 6% |
| Sugar | 1g | 2% |
| Calcium | 29mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
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Overall Rating
4.9
21 reviews
Excellent
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