Directions:
- 1. Take the Swiss chard and separate the white stalks from the green leaves using a sharp knife. Chop both parts roughly into bite-size pieces, keeping the leaves separate from the stalks. Cook the stalks in plenty of boiling salted water for 5 minutes or until cooked through. Drain.
- 2. In a large frying pan, heat the olive oil over a moderate heat. Add the chilli and garlic, and season with black pepper.
- 3. Stir in the leaves, cover the pan and let them wilt for 5 minutes. Stir and cook uncovered for a further 5 minutes to reduce the juices in the pan.
- 4. Add the stalks and a little more olive oil if necessary. Taste and adjust seasoning and squeeze over a little lemon juice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 126.21 Kcal (528 kJ) | ||
| Calories from fat | 100.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.12g | 17% | |
|---|---|---|---|
| Sodium | 266.87mg | 11% | |
| Potassium | 489.88mg | 10% | |
| Total Carbs | 6.15g | 2% | |
| Sugars | 1.48g | 6% | |
| Dietary Fiber | 2.75g | 11% | |
| Protein | 2.66g | 5% | |
| Vitamin C | 41.8mg | 70% | |
| Iron | 2.6mg | 14% | |
| Calcium | 68.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 87.13 Kcal (365 kJ) | ||
| Calories from fat | 69.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.67g | 17% | |
|---|---|---|---|
| Sodium | 184.24mg | 11% | |
| Potassium | 338.2mg | 10% | |
| Total Carbs | 4.24g | 2% | |
| Sugars | 1.02g | 6% | |
| Dietary Fiber | 1.9g | 11% | |
| Protein | 1.84g | 5% | |
| Vitamin C | 28.9mg | 70% | |
| Iron | 1.8mg | 14% | |
| Calcium | 47.2mg | 7% | |
* 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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