Sautéed Swiss Chard [with Garlic]
User Reviews
5
Sautéed Swiss Chard [with Garlic]
Description
The recipe starts by sautéing diced yellow onion and minced garlic in neutral oil until translucent and fragrant. Then, chopped Swiss chard, including the stems, is added and cooked until softened but still slightly firm. The seasoning with garlic salt is adjusted to taste, enhancing the subtle earthy notes of the chard.
This vegetable side dish offers a balance of tender textures and mild pungency from the garlic and onion. It can accompany a variety of protein dishes and fits well as a component in healthy meals.
For best results, sauté the tougher chard stems first with onion to ensure even tenderness. Avoid overcrowding the pan to cook evenly and take care not to overcook the greens, preserving some texture.
Ingredients
- 1 tablespoon neutral oil
- 1 small yellow onion diced
- 2 garlic minced, cloves
- 2 bunches Swiss chard leaves
- ¼ to ½ teaspoon garlic salt
Instructions
- In a large pan over medium heat, heat the oil. Add onion and garlic and saute until onions become translucent.
- Add the chopped swiss chard and saute until soft, about 3 to 5 minutes. Season with garlic salt, starting with ¼ teaspoon – if you need more, add another ¼ teaspoon. Mix well.
Notes
- Sauté the chard stems along with onions first as they need more cooking time to become tender.
- For an oil-free version, substitute oil with about ¼ cup water or vegetable broth to sauté.
- Avoid overcrowding the pan to ensure the chard cooks evenly without steaming.
- Cook chard until just tender with slight bite to prevent mushy texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 69 kcal
% Daily Value*
| Calories | 69kcal | 3% |
| Carbohydrates | 8g | 3% |
| Protein | 3g | 6% |
| Fat | 4g | 6% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Sodium | 466mg | 19% |
| Potassium | 600mg | 13% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 9174IU | 183% |
| Vitamin C | 47mg | 52% |
| Calcium | 83mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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