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.
Yields: 6 servings | Serving Size: 3/4 cup | Calories: 124 | Total Fat: 10 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 7 mg | Sodium: 140 mg | Carbohydrates: 8 g | Dietary Fiber: 3 g | Sugars: 2 g | Protein: 2 g | SmartPoints (Freestyle): 4
- 1-1/2 pounds swiss chard, rinsed
- 3 tablespoons extra virgin olive oil
- 2 cloves garlic, 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.
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