Directions:
- Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add garlic; sauté 2 minutes or until garlic begins to brown. Add Swiss chard and 2 tablespoons water to pan; cook 3 minutes or until chard wilts. Stir in lemon juice and pepper. Sprinkle with cheese.
- VARIATION 1 Quick Caramelized Onions: Heat a large nonstick skillet over medium heat. Add 1 teaspoon olive oil; swirl to coat. Add 2 cups sliced yellow onion and a dash of baking soda; cook 10 minutes or until browned. Add 12 cups chopped Swiss chard and 2 tablespoons water to pan; cook 3 minutes or until chard wilts. Stir in 2 teaspoons sherry vinegar and 1/4 teaspoon freshly ground black pepper. Serves 4 (serving size: about 1/2 cup) CALORIES 64; FAT 1.4g (sat 0.2g); SODIUM 253mg
- VARIATION 2 Golden Raisins and Pine Nuts: Heat a large nonstick skillet over medium heat. Add 3 tablespoons pine nuts to pan; cook 3 minutes or until browned, stirring frequently. Remove nuts from pan. Add 1/4 cup golden raisins and 1/4 cup water to pan; cook 1 minute. Add 12 cups chopped Swiss chard; cook 3 minutes or until chard wilts. Stir in 2 teaspoons white wine vinegar. Sprinkle with pine nuts. Serves 4 (serving size: about 1/2 cup) CALORIES 90; FAT 4.6g (sat 0.4g); SODIUM 231mg
- VARIATION 3 Warm Bacon Vinaigrette: Heat a medium nonstick skillet over medium heat. Add 2 slices applewood-smoked bacon to pan; cook until crisp. Remove bacon from pan; crumble. Remove pan from heat. Add 2 teaspoons cider vinegar and 1/4 teaspoon freshly ground black pepper to pan, stirring with a whisk. Pour vinegar mixture over 6 cups chopped Swiss chard; toss. Serves 4 (serving size: about 1/2 cup) CALORIES 39; FAT 2.4g (sat 0.9g); SODIUM 225mg
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 276.44 Kcal (1157 kJ) | ||
| Calories from fat | 163.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.12g | 28% | |
|---|---|---|---|
| Cholesterol | 8.43mg | 3% | |
| Sodium | 1121.14mg | 47% | |
| Potassium | 1694.36mg | 36% | |
| Total Carbs | 21.15g | 7% | |
| Sugars | 4.76g | 19% | |
| Dietary Fiber | 8.88g | 36% | |
| Protein | 13.64g | 27% | |
| Vitamin C | 135.2mg | 225% | |
| Iron | 9mg | 50% | |
| Calcium | 387mg | 39% | |
| Amount Per 100 g | |||
| Calories | 54.73 Kcal (229 kJ) | ||
| Calories from fat | 32.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.59g | 28% | |
|---|---|---|---|
| Cholesterol | 1.67mg | 3% | |
| Sodium | 221.96mg | 47% | |
| Potassium | 335.44mg | 36% | |
| Total Carbs | 4.19g | 7% | |
| Sugars | 0.94g | 19% | |
| Dietary Fiber | 1.76g | 36% | |
| Protein | 2.7g | 27% | |
| Vitamin C | 26.8mg | 225% | |
| Iron | 1.8mg | 50% | |
| Calcium | 76.6mg | 39% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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