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.
Penne With Swiss Chard and Garlic
- 1lbSwiss chard, stems cut from the leaves and stems and leaves chopped separately
- 1/8tspdried hot red pepper flakes or to taste
- 2large garlic cloves, sliced thin
- 2Tbsplarge garlic cloves, sliced thin
- 1/2cuplarge garlic cloves, sliced thin
- 1cuplarge garlic cloves, sliced thin
- 1/2lblarge garlic cloves, sliced thin
- 1/2cupgrated Parmesan cheese, plus addition as an accompaniment
- Rinse and drain the Swiss chard stems and leaves separately.
- In a large heavy skillet cook the red pepper flakes and garlic in the oil over moderate heat, stirring, until garlic is pale golden.
- Add the stems and ¼ cup of the water. Cover and cook the mixture for 5 minutes or until the stems are just tender.
- Add the leaves with the remaining ¼ cup water and salt and pepper to taste and cook the mixture, covered, for 5 minutes.
- Stir in the tomatoes and cook the mixture, covered, for 3 minutes, or until the leaves are tender.
- While the chard is cooking, in a kettle of salted boiling water, boil the penne until it is al dente and drain in a colander.
- In a large bowl toss the penne with the chard mixture and ¼ cup of the Parmesan and serve with additional Parmesan.
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