Italian-Style Swiss Chard

May 09, 2023May 9, 20230 14

Italian-Style Swiss Chard: A Flavorful and Nutritious Dish

by The Chefin Vegetarian

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

Sugar

Fat

Italian-Style Swiss Chard is a delicious and easy-to-make vegetarian dish that is perfect for a healthy and satisfying meal. It is a traditional Italian recipe that is commonly served as a side dish or incorporated into pasta dishes. Swiss chard is a leafy green vegetable that has a slightly bitter taste and a toothsome texture. In this recipe, the chard is cooked in boiling water before being sautéed with garlic, olive oil, and red pepper flakes to create a flavorful and nutritious dish. This recipe is perfect for those following a vegetarian or vegan diet, or for anyone looking for a healthy and flavorful meal option.

Instructions

1.	Rinse Swiss chard leaves thoroughly and set aside. Cut stems into 1-inch pieces and set aside separately.
2.	In a large pot, bring water to a boil and add 1 tablespoon of salt.
3.	Add stem pieces and cook for 3-4 minutes. Add the rinsed leaves and cook for an additional 2-3 minutes until leaves are wilted.
4.	Drain the chard and set aside.
5.	In a medium-sized pan, heat the olive oil over medium heat and add the chopped garlic. Cook for 1-2 minutes until fragrant.
6.	Add red pepper flakes and cooked Swiss chard to the pan. Toss to mix.
7.	Season with additional salt to taste. Serve and enjoy!

PROS

Italian-Style Swiss Chard is a delicious and flavorful vegetarian dish that is low in calories and high in nutrients.

It is low in fat and high in fiber and antioxidants, which are important in maintaining a healthy diet.
Additionally, this dish is a great way to incorporate leafy greens into your diet.

CONS

Swiss chard is high in oxalic acid, so it may not be suitable for those with kidney problems or who are prone to kidney stones.

Additionally, while this dish is low in calories and fat, it may not be suitable for those on a low-sodium diet due to the added salt.

HEALTH & BENEFITS

Swiss chard is a rich source of vitamins and minerals, including vitamins A, C, and K, as well as calcium, iron, and magnesium.
It also contains powerful antioxidants, including beta-carotene and flavonoids, which may help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease and cancer.

	1 bunch Swiss chard
	1 cup water
	1 tablespoon salt
	2 tablespoons olive oil
	4 cloves garlic , coarsely chopped
	1/8 teaspoon crushed red pepper flakes
	salt to taste