Eat Your Greens – Swiss Chard Sauté
You’ve heard that greens are good for you and you’ve seen them in the grocery store, but perhaps you aren’t sure what to do with them. Try starting with Swiss chard. Swiss chard is one of the mildest of the greens in flavor. As with most members of the greens family, it is extremely low in calories, and yet carries within a variety of nutrients, including beta carotene, vitamin C, potassium, magnesium and zinc. Chard is extremely easy to grow, and will even winter over in northwest gardens if protected from frost. Some varieties of chard offer bright yellow and red stems that make it a beautiful addition to any garden or plate. This recipe is a quick and easy way to introduce Swiss chard to your table. Other greens, such as mustard greens or turnip greens, may be substituted. Enjoy!
Swiss Chard Sauté
- 1 teaspoon finely minced fresh ginger
- 1 teaspoon finely minced garlic
- 1 cup sliced onion
- 1 bunch Swiss chard (approximately 8-12 leaves)
- 1-2 tablespoons olive oil
- Salt & freshly ground pepper to taste
Prepare chard by first washing. Lightly blot leaves and stems dry.
Slice off any stem ends that appear damaged. Making a V-shaped cut, slice the stem away from the leaf at the point where the stem becomes a single vein. Slice thick stems in half lengthwise; then slice stems into 1/2” slices.
Stack chard leaves one on top of the other, beginning with the largest leaf at the bottom of the stack and ending with the smallest leaf on top. Roll the leaves together tightly lengthwise to form one long roll of chard. Holding the roll tightly, cut through the roll to form 1/2“ ribbons of chard. Continue until entire roll of leaves is sliced.
Heat a large skillet on medium heat; add olive oil. When oil is heated, add ginger and garlic together. Stir until lightly sautéed, approximately one minute. Add onions and chopped chard stems. Continue to stir frequently until onions are soft and translucent, about three minutes. Add chard leaves. Toss with other ingredients. Continue to stir about three-four minutes. The volume of leaves will be reduced significantly, and they should be still bright green, yet soft and slightly sweet to the taste. Add salt and pepper to taste if desired. Serve immediately.
Yield: 4 servings.
Writer : Debra Boutin, RD, Nutrition Coordinator
Explore natural health alternatives for yourself. Make an appointment today.