Swiss Chard Simple Sautè Recipe

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A simple sauté can do wonders for the most nutritious of green leafy veggies!

Swiss chard is one of the most nutritious vegetables available. Like spinach, it’s a treasure trove of phytonutrients with a variety of health benefits. One of these is syringic acid, which has received special attention in recent studies because it has properties which regulate blood sugar. It is also a rich source of vitamins C, A, and K that have antioxidant and anti-inflammatory benefits. Cooking swiss chard as a quick and simple sauté helps retain the vegetable’s many nutrients.

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Swiss Chard Simple Sautè Recipe

This healthy and tasty side dish is simple to prepare and a great addition to any meal.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Yield 6 people
Serving Size 0.75 cup
Course Side Dish
Cuisine Universal


  • 1 1/2 pounds Swiss chard rinsed
  • 3 tablespoons extra virgin olive oil
  • 2 garlic cloves crushed
  • 1 chili seeded and finely chopped
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper


  • Separate the stems of the swiss chard from the leaves. Chop the stems to 2-inch pieces then place them in a bowl. Cut the leaves to strips and place them in another bowl.
  • Over medium heat, in a saucepan with extra virgin olive oil, sautè the chili and garlic until golden.
  • Add the stems of the swiss chard and cook until tender, about 8 minutes.
  • Add the leaves and cook for 3 minutes.
  • Season with the balsamic vinegar, salt and pepper.
  • Cook for another 3 minutes.
  • Serve warm.

Nutrition Information

Serving: 0.75cup | Calories: 124kcal | Carbohydrates: 8g | Protein: 2g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 140mg | Fiber: 3g | Sugar: 2g |
SmartPoints (Freestyle): 4
Keywords Diabetic-Friendly, Gluten-Free, Plant-Based, Quick and Easy

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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