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Italian-Style Swiss Chard

Healthycooking's picture
  Swiss chard 2 1⁄2 Pound (1.15 kg)
  Olive oil 2 Teaspoon
  Garlic 2 Clove (10 gm), minced or pressed
  Balsamic vinegar 30 Milliliter
  Capers 1 Tablespoon, drained

1. Trim and discard discolored stem ends from chard; then rinse and drain chard. Thinly slice chard stems crosswise up to base of leaves; set aside. Use a few whole leaves to line a large platter; cover and set aside. Coarsely chop remaining leaves.
2. Heat oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add garlic and chard stems. Stir-fry until stems are soft (about 2 minutes). Add half the chopped chard leaves to pan, cover, and cook for 2 minutes. Add remaining leaves, cover, and cook until all leaves are wilted (about 2 more minutes). Uncover pan and stir in vinegar and capers; then spoon mixture over whole chard leaves on platter

Recipe Summary


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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 350 Calories from Fat 108

% Daily Value*

Total Fat 12 g19%

Saturated Fat 1.7 g8.6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2546.3 mg106.1%

Total Carbohydrates 52 g17.3%

Dietary Fiber 18.4 g73.4%

Sugars 17.1 g

Protein 22 g43.4%

Vitamin A 1387.1% Vitamin C 573.1%

Calcium 65.8% Iron 115.8%

*Based on a 2000 Calorie diet

Italian-Style Swiss Chard Recipe