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5.0 from 75 votes

Sautéed Swiss Chard [with Garlic]

Sautéed Swiss chard with garlic is a quick, easy, nutrient-dense side dish loaded with flavor and ready in 15-20 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 to 6
Calories: 69 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 tablespoon of neutral oil
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 2 bunches Swiss chard leaves
  • ¼ to ½ teaspoon of garlic salt

Instructions

    Cup of Yum
  1. In a large pan over medium heat, heat the oil. Add onion and garlic and saute until onions become translucent.
  2. 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

  • Cooking the chard stems: It’s best to sauté the lower stems at the same time as the onion, as they take longer to become tender.
  • For an oil-free sauteed chard recipe: Use water or vegetable broth (about ¼ cup).
  • Avoid overcrowding the pan: So the chard can sauté evenly.
  • Be careful not to overcook it: The best sauteed Swiss chard should be tender but with a slight bite. Overcooked chard can become mushy.

Nutrition Information

Calories 69kcal (3%) Carbohydrates 8g (3%) Protein 3g (6%) Fat 4g (6%) Saturated Fat 0.3g (2%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.01g Sodium 466mg (19%) Potassium 600mg (17%) Fiber 3g (12%) Sugar 2g (4%) Vitamin A 9174IU (183%) Vitamin C 47mg (52%) Calcium 83mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 4to 6

Amount Per Serving

Calories 69

% 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.