Swiss chard is a leafy green vegetable that is full of vitamins and nutrients. Chard can be eaten raw if the leaves are picked young or cooked. Try it as a colorful and delicious side dish or add chard to pasta, soups, salads, and more!
Swiss Chard’s Nutrition Profile
Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E and iron. It is a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus and protein.
How to Prepare Swiss Chard
Prepare Swiss chard by rinsing the crisp leaves several times in warm water. Leaves and stalks can be boiled, steamed, or roasted.
Not for Everyone
One cup of chopped chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.
Swiss Chard and Sweet Pea Lasagna
- 8ozlasagna noodles
- 12ozSwiss chard
- 1Tbspolive oil
- 1medium onion, chopped
- 1clove garlic, minced
- 1container(15-ounce) container ricotta cheese, part-skim milk
- 3/4cupgreen peas
- 1cupshredded mozzarella
- 3/4cupgrated Parmesan
- 1/4cupchopped fresh basil leaves
- Salt and Pepper to taste
- 1/2cuplow-fat milk
- 1/4cuphalf and half
- 2cups(4 ounces) fontina cheese, grated
- 2Tbspgrated Parmesan
- 2Tbspchopped fresh basil leaves
- Extra mozzarella to sprinkle on top
- Preheat the oven to 400 degrees F. Spray a 13 by 9-inch glass baking dish with cooking spray.
- Remove the stems from the chard. Course chop the leaves.
- In a large nonstick skillet, heat the oil over medium-high heat. Add the onion and cook until soft, about 5 to 7 minutes. Add the garlic and cook for 1 minute longer. Add the chard and cook, stirring constantly, until wilted, about 2 minutes. Allow the mixture to cool slightly.
- Place the ricotta cheese, peas, mozzarella cheese, Parmesan cheese, basil, salt, and pepper in the bowl of a food processor. Add the cooled chard mixture and blend until smooth.
- Layer lasagna noodles and cheesy chard mixture in your baking dish until both are gone.
- For cheese sauce: In a medium saucepan, bring milk and half and half to a simmer, over medium heat. Reduce heat to low. Add the fontina cheese and cook, stirring constantly, until the cheese is melted and the mixture is smooth. Remove the pan from the heat. Sauce will be thin, but will thicken as it bakes and cools. Stir in the Parmesan cheese and basil. Pour the sauce over lasagna noodles and sprinkle with the mozzarella cheese. Bake for 30 to 35 minutes until the top is golden. Cool for 5 minutes before serving.
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