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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Only vegetables are happy." -William Faulkner, Writer

The refrigerator light goes on...

Chard in any format is one of my favorite of the greens. They are not quite as bitter as mustard greens but have a great texture.

There are a lot of ways to prepare chard. Some people don't like to remove the tougher spine but I prefer to – it is a bit tough for my taste. I like to cut chard in a finer chiffonade. The strips of chard cook quickly and with more surface area the thinner ribbons seem to absorb more flavor from seasonings faster.

Speaking of fast, you can cook greens low and slow but I prefer to flash cook them at medium or higher heat. The quickly cooked greens are tender enough but still flavorful.

In this chard recipe bitterness of the chard is well balanced by the sweetness of the honey and the creamy flavor of the walnuts. It's a great balance for a delicious side dish.


 

Sauteéd Swiss Chard

Servings: 2 | Serving size: about 1 cup

Cooking Time: 10 Minutes

This recipe can easily be multiplied and makes good leftovers.

Sauteed Swiss Chard recipe from Dr. Gourmet

Ingredients

  • 1 tsp olive oil
  • 2 Tbsp chopped walnuts
  • 8 ounces Swiss chard (thinly sliced)
  • 1 tsp honey
  • 1/8 tsp salt
  • fresh ground black pepper to taste

Place the olive oil in a large skillet over medium-high heat. 

When the pan is hot reduce the heat to medium and add the walnuts.

Cook for about five minutes.  Stir frequently and adjust the heat to keep the walnuts from burning but hot enough to lightly toast the nuts. 

Add the Swiss chard and cook until the greens begin to wilt (about 2 minutes).  Toss frequently 

Add the honey, salt and pepper and cook for about 2 more minutes.  Toss frequently. 

Serve. 

Nutrition Facts

Serving size: about 1 cup

Servings: 2

Amount Per Serving

Calories 100 Calories from Fat 63
% Daily Value
Total Fat 7g 9%
  Saturated Fat 1g 4%
  Monounsaturated Fat 2.5g
  Trans Fat 0g
Cholesterol 0mg 0%
Sodium 390mg 17%
Total Carbohydrates 8g 3%
    Dietary Fiber 2g 8%
    Sugars 4g
Protein 3g
Vitamin A 39% Vitamin C 38%
Calcium 5% Iron 13%
Vitamin K 940mcg Potassium 500mg