For a more basic saute recipe check out my easy sauteed greens recipe which can be made with almost any leafy green of your choice, including Swiss chard! The leaves range in color from dark green to reddish green. It is a healthy low calorie side dish thats perfect for beginners! White Kitchen Remodel From Dark Cherry to Bright White! And she did not disappoint! Swiss chard is also very low in calories and carbohydrates while providing high amounts of vitamins K, A and C. 1 cup of cooked Swiss chard provides 716%, 214% and 53% of the RDI (reference daily intake) respectively. Drain well, squeezing out excess moisture if necessary. Recipe creator BramptonMommyof2 invented this mushroom and Swiss chard saut using what she had in the fridge, and the results were worth repeating. Definitely a new staple. Add the leaves from the Swiss chard now along with the diced tomatoes. This meatless taco is surprisingly satisfying and easily becomes vegetarian by using vegetable broth in place of chicken. Add the chard and chickpeas and cook until heated through, 3 to 4 minutes. Swiss chard can be readily found in your local supermarket, health food store, and farmers market. It's their stalks, not their leaves, that differentiate varieties. Either way, it will come out great. To make the enchiladas, preheat the oven to 220C/200C Fan/Gas 7. - Medical Medium Podcast - Media The stems soften in the oven first, then the leaves are added and roasted until crisp. Its endlessly versatile my go-to Swiss chard recipes range from smoky Mojo bowls to a lemony pasta and its stems are just as edible as its dark green leaves. This easy, nutritious, leafy green vegetable side dish goes with so many dinner options and makes a great addition to your dinner plate. This content does not have an Arabic version. By the way, not only is chard packed with vitamins (vitamins K, A, and C), it also is anti-inflammatory and helps the body manage blood sugar. Spread of the mixture evenly over the salmon. Lower heat to medium and add basil, oregano, and white pepper to remaining butter in skillet and cook, stirring constantly, until fragrant, about 15 seconds. Step 2. Just remember that Himalayan pink salt isnt Sea Salt so choose which salt you like the best. Can this dish be meal prepped? Try this simple sauted Swiss chard recipe. You're in the right place! I dont even add waterthe water retained from washing is enough for me. Add the water and chard stems and cook for 1-2 minutes, until softened. To keep it fresh, store dry chard at home before wrapping in paper towels in an air-tight zipper bag for up to 7 days. Remove the pan from the heat and sprinkle on salt and pepper, along with optional lemon juice. Tender stems are had easily in May, but in October they require more diligence. It is so easy to prepare, and only 80 calories per serving. It's the starring green in this lemony, Lebanese-inspired lentil soup. Fresh herbs can be added as well. Lets dive into some details on this great leafy vegetable! Season with salt and pepper to taste. So, you want to try Swiss chard? This green bean cherry salad is topped with caramelized onions, crispy ham and crumbled feta cheese. You'll simply saute the chard as you would any greens, with olive oil, garlic, and salt. If youve never worked with chard before, I hope these tips and recipes will encourage you to try it. Mayo Clinic does not endorse any of the third party products and services advertised. Chop the leaves into inch-wide strips. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. I grew leeks this summer and have been using them in place of onions quite a bit lately. Like spinach, Swiss chard loaded with vitamins and nutrients such as vitamin A, K and C as well as potassium, magnesium, iron and dietary fiber. She has an MA in Food Research from Stanford University. - Medical Medium Books Add the drained noodles and the sauce and give it all a good toss together. :). Visit this page anytime for recipes and ways to make valuable healing foods that will help you feel your best. Im glad you enjoyed the recipe! Because its all about balance. Creamed spinach lovers will definitely get on board with this Swiss chard dish. Simple sauted Swiss chard is an easy, healthy, and delicious side dish, but there are plenty of other ways to serve this green. Remove the lid, stir to combine and let cook an additional 3-5 minutes. Lena Abraham is a freelance contributor with Delish, and was formerly Senior Food Editor, where she developed and styled recipes for video and photo, and also stayed on top of current food trends. Some say Swiss chard falls somewhere between spinach and kale, in terms of bitterness. 3. When you pull it off the heat crumble on a little feta or goat cheese. Add the diced onion and cook for 3 minutes. Thank you! You can use the balsamic at the end if you like a sweeter vinegar. I used leeks and added some baby spinach, but otherwise followed your instructions. Their earthy flavor pairs really well with garlic, nuts, dried fruits like currants and raisins, and acids like lemon juice and vinegar. 05 of 06. Serve this hearty beans and greens bake as a summer meal with toasted bread or over brown rice or pasta. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Mayo Clinic Healthy Weight Pyramid Servings, Advertising and sponsorship opportunities, 1 1/2 tablespoons unbleached all-purpose flour, 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide. Made this? Swiss chard can actually be eaten raw, especially the tender baby leaves. Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Here are some of the recipes Id pair it with: Pretzel Crusted Pork Chops or Simple Skillet Pork Chops are both great protein options that pair well with almost anything! Keep frozen for up to four months. Swiss chard is at its peak from July through November but can be found as early as March. Anyway, I will give it a try right now. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Hi Lisa, This Purple Kale Salad mixed with the umami flavors of the miso mayonnaise dressing will convert the haters. Once your chard is all sliced up, heat some olive oil in a saut pan along with several cloves of minced garlic for a minute. This content does not have an English version. Just think of all the vitamins loaded in those colorful stalks. Add chard stems and cook until just softened, about 6 minutes. In a small bowl, combine garlic olive oil, mustard, lemon juice, and honey. Add the minced garlic and saut for one minute. Chop the stems into 1" long pieces. Add the chard leaves and cook for an additional 4-5 minutes. This delicious Swiss chard smoothie combines a vibrant leafy green with mango, banana, and coconut for a tropical, nutritious drink. 2 pounds Swiss chard ends trimmed, cleaned, ribs separated from the leafy part, cut into -inch pieces 4 tablespoons olive oil separated 3-4 cloves garlic fresh, roughly chopped pinch red pepper flakes optional, or more salt and pepper to taste 1-2 tablespoons lemon juice from lemon and olive oil optional, to garnish, from lemon If you think Swiss chard is destined for the skillet or the soup pot, try it roasted! If you look at the brightly colored stems and veins of chard its a giveaway. Add the water and chard stems and cook for 1-2 minutes, until softened. This same preparation could be used with kohlrabi greens, spinach or kale if you dont have Swiss chard on hand. Sign up for free recipes straight to your inbox: Hello and welcome to Downshiftology! This prevents the enzymes in the vegetable from breaking down the nutrients. A homemade version of the Girl and the Goat grilled broccoli from chef, Stephanie Izard's restaurant in Chicago. Im Lisa, a real food lover, meal prep fanatic, massive wanderluster and YouTuber. Made this exactly to the recipe to try Swiss chard for the first time. Add the chard stems and cook for 1 to 2 minutes, or until they begin to soften. The leaves cook quickly.Swiss Chard can be eaten raw, though it contains oxalic acid, so it may be better for you to eat it cooked. Find more of my favorite Swiss chard recipes and serving suggestions below! Try one of our favorite Swiss chard recipes - this easy sauted Swiss chard side dish is so tasty! Stack the chard leaves into a pile. We will DEFINITELY use this recipe again. The leaves are also more palatable in the spring. Garnishes and optional ingredients are not included. Glad to finally find a recipe that makes those stems easier to eat. Swiss chard is a wonderful leafy green to add color and flavor to your salads, smoothies, sandwiches, wraps, and nori rolls and it makes a tasty addition to your freshly made juices. It looks like it would matter . Trim the bottoms of the chard stems. It is similar. Add the minced garlic and saut for one minute. Before serving, sprinkle with sea salt. Happy you enjoyed this side dish :). The greens wilt in the pan with sauted shallot and garbanzo beans, with fresh tomato added at the end. Its simple and delicious and such a great way to eat the entire vegetable! Swiss chard is a leafy vegetable thats closely related to beets. Heres my easy method: First, prep the chard. This is delicious recipe. As per one study, nearly 99% of the body's calcium is found in bones ( 2 ). Add the chard stems, beans, and ground pepper to the skillet. Once butter melts, add onion, 1/4 tsp. I love it as much as spinach, especially the rainbow swiss chard. Learn how to cut and cook this vibrant leafy green, and find our favorite Swiss chard recipes. For the seasonings, youll need salt, pepper and dry thyme. There are several varieties of chard, and they're almost always interchangeable in recipes. I have found your website to be informative, practical, easy to navigate for recipes and most helpful with tips with the Vitamix. Hi George Yes you can if youd like. Saut Swiss chard leaves and stems in a small amount of extra-virgin olive oil and season with freshly ground black pepper, minced garlic, and freshly grated Parmesan cheese. The balsamic was the perfect finishing touch. Delightful! Love this recipe. Discard the garlic cloves and serve immediately. Add The Leaves and Wilt: Add chopped cleaned Swiss chard leaves, 2 tablespoons water and cover. So simple and flavor-packed! I loved it! Serve hot and with a sprinkling of fresh parmesan cheese if desired. Turmeric Lentil StewTurkey Sausage Spaghetti Squash Baked Ziti with Mushrooms and ChardChard Tart with Chevre and LeeksChicken and Chard Tortilla Soup. Hi Liz, about 6 or so medium sized leaves will work here. Lately, Ive been using leaves as a wrapper for enchiladas and for stuffed cabbage because the leaves are so sturdy when you wrap and roll them, then baking them makes tender and delicious. Shock the blanched chard in an ice bath and then drain well (I like to do so on a clean dish towel.) Italians absolutely love Swiss chard and will use every part of the vegetable. Crispy bacon, garlic, and lemon will make this simple Swiss chard side the star of your table. This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. We create & photograph vegetarian recipes The Swiss chard will cook down and cook in the juices from the tomatoes. There are several variety of chardbut any will do. If the chard leaves have brown or yellow spots, they are past their prime. (PHOTO 1a) Chop up the leaves and place them in a salad spinner. Mint goes well with feta and pine nuts. Thank you! The tomatoes bring some heartiness to the tender Swiss chard leaves, the onions add sweetness and the lemon keeps things bright and light. You can use balsamic glaze or balsamic vinegar. Hi Toni Most definitely! Finally, season and serve. Swiss chard is a nutrient dense green leafy vegetable that is rich in omega-3 fatty acids, vitamins A, C, & K, and minerals such as iron, calcium, and magnesium. I will often use chard and tatsoi interchangeable when something calls for baby chard. Stir in the Swiss chard and of the roasted red . Saute on medium-low heat for about 10 minutes, stirring frequently. 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Bramptonmommyof2 invented this mushroom and Swiss chard will cook down and cook for minutes... Your table and wilt: add chopped cleaned Swiss chard leaves have brown or yellow spots they... The skillet leaves and place them in place of onions quite a bit.! Stems, beans, with olive oil, garlic, and lemon will make this simple chard. I have found your website to be informative, practical, easy prepare! Saute the chard as you would any greens, spinach or kale if you like sweeter... A bit lately is found in bones ( 2 ), stir to combine and let cook an 3-5! Add the chard stems and cook this vibrant leafy green with mango, banana, and farmers market italians love!, Stephanie Izard 's restaurant in Chicago brown rice or pasta from Stanford University, they are wide separate! Bones ( 2 ) Cherry salad is topped with caramelized onions, crispy ham and feta!