Sautéed Swiss Chards and Greens
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Calories: 70kcal
Ingredients
- 1 Tbsp. canola or olive oil
- 3 cloves garlic (finely minced)
- 2 bunches rainbow or ruby chard (or other greens)
- 1/4 tsp. kosher salt
- 1/2 tsp. black pepper
Instructions
- Cut the greens just at the base, where the leaf meets the stem. Set leaves aside. Trim cut ends from stalks and cut stalks into small pieces. Set aside.
- Stack a few chard leaves and roll tightly. Slice rolled leaves into strips. Repeat with remaining leaves.
- Wash and dry cut leaves and stalks.
- Add canola oil to sauté pan over medium heat. Add a couple of handfuls of greens and cook until bright green and wilted. Add garlic and stir well. Add remaining greens a handful at a time until all greens are wilted and bright green. Season with salt and pepper.
Notes
GREAT ADDITIONS/SUBSTITUTIONS
Try other greens such as spinach, kale, Swiss chard, bok choy or beet greens. Pairs well with grilled chicken, grilled fish, or seared tofu cubes.
Nutrition
Calories: 70kcalCarbohydrates: 7gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 439mgPotassium: 586mgFiber: 3gSugar: 2gVitamin A: 9178IUVitamin C: 46mgCalcium: 83mgIron: 3mg
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Nutrition Facts
Sautéed Swiss Chards and Greens
Amount per Serving
Calories
70
% Daily Value*
Fat
4
g
6
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Sodium
439
mg
19
%
Potassium
586
mg
17
%
Carbohydrates
7
g
2
%
Fiber
3
g
13
%
Sugar
2
g
2
%
Protein
3
g
6
%
Vitamin A
9178
IU
184
%
Vitamin C
46
mg
56
%
Calcium
83
mg
8
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.