Healthy Greens: Swiss Chard
Swiss chard is one of the most popular vegetables along the Mediterranean and one of the most nutritious vegetables around, however, in the States it one of those greens most of us pass by, not knowing how to prepare it. Swiss chard, like spinach, is a powerhouse when it comes to disease preventing phyto-nutrients. Chard is very low in calories and fats, which helps with controlling cholesterol and weight reduction programs. It is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese,potassium, vitamin E, and iron. It’s also a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus, and protein. acid, zinc, vitamin B1, vitamin B3, folate, and selenium. Swiss chard comes in a variety of types, depending on their stalk color. Choose chard that has large juicy stems with leaves that are bright and bushy, not wilted.
Mushrooms are naturally low in sodium, fat, cholesterol, and calories. They help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans. One cup of chopped or sliced raw white mushrooms contains 15 calories, 0 grams of fat and 2.2 grams of protein. Although there are a large variety of mushrooms available, most provide the same amount of the same nutrients per serving, regardless of their shape or size. They are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, niacin, and vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
This dish is quick and easy to make and is a delicious way to enjoy Swiss chard.
What you will need:
1 large bunch Swiss chard
4 cups sliced crimini mushrooms (about 12-14 mushrooms)
1/2 thinly sliced sweet onion
1/4-1/3 cup dry white wine
2 cloves garlic chopped or pressed
2 T lemon juice
2-3 T olive oil
freshly grated Parmesan cheese
salt & pepper
1) Rinse chard and pat dry. Remove stems and thick veins. Slice onions and mushrooms. Chop stems into small pieces.
2) Loosely chop chard.
3) Drizzle some olive oil into a large skillet. Add onions and garlic and saute about 5 minutes until translucent.
4) Add the mushrooms and saute until mushrooms have given off their water and are looking nice and golden. Add a little salt and cracked pepper to season.
5) Place mushrooms in a bowl and set aside.
6) Add the chard stems to the skillet along with the wine. Cover and cook on medium until the stems are softened, but still a little crispy. You many need to add more wine if it evaporates. (You can also use chicken broth or bullion in place of wine).
7) When the stems are done, add the chard. You may need to do this a few handfuls at a time. Chard wilts down much like spinach.
8) When the chard has wilted add the mushrooms back into the skillet. Season to taste with salt and cracked pepper.
9) Squeeze on some lemon juice and sprinkle on the Parmesan cheese.
10)Add a grilled chicken breast and you have a quick, easy and nutritious dinner. Make approx. 4 side servings.
