Swiss Chard Italian Style: The 20 Minute Healthy Meal

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Swiss Chard Italian Style: The 20 Minute Healthy Meal

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  • Swiss chard is another of my favorite vegetables and next to spinach it’s one of the healthiest foods to eat. This recipe is so quick and easy to make. It’s nutritious and delicious. It’s fantastic as a side dish and served over brown rice makes a totally satisfying low calorie vegetarian meal. I’ve seriously been eating this two or 3 times a week. This is a great way to detox after all the holiday goodies we tend to eat this time of year.

    Swiss chard is a nutritional powerhouse, providing over 600% of your daily needs of vitamin K and 200% of vitamin A. It’s also an excellent source of magnesium, potassium, iron, and fiber. The amazing variety of phytonutrients in chard provide antioxidant and anti-inflammatory benefits. One cup of cooked chard contains 35 calories.

  • What you will Need:

    1 large bunch of Swiss chard
    2-3 campari tomatoes chopped (medium cocktail type tomatoes)
    1 can garbanzo beans drained
    3 green onions diced
    2 or 3 garlic cloves chopped or pressed
    3 or 4 tablespoons tomato sauce
    olive oil
    squeeze or two of fresh lemon juice
    salt and cracked pepper to taste

  • Rinse the chard leaves and pat dry. Cut out the thick stems since they take longer to soften. Chop the stem into small pieces. Some people discard the stem but I always use it. Why throw away all those nutrients.

  • Rinse and drain your beans. Chop onions, tomato, chard and garlic. Chard is easy to chop. Roll up the leaves and slice then cut in half. Chard cooks down much like spinach.

  • Pour a tablespoon or so of olive oil into a pan and cook the chard stems until they have softened some. This takes about 5 minutes or so. Add the garlic and cook for a minute or so more.

  • Add the tomatoes and cook for another 5 minutes or so until they have softened. Add the green onions and cook for another minute or two, then add about three tablespoons of tomato sauce. The tomato sauce give a creamy texture to the sauce.

  • Add the chard and stir while it is cooking down. This doesn’t take very long.

  • Add the beans. Stir and simmer for a few minutes to heat the beans through. Add a little fresh squeezed lemon juice, salt and pepper and your done.

     

    Notes:

    This makes about 3-4 servings as a side dish. You can also add more chard since it cooks down so much. If your making this as a meal for yourself it’s so good over short grain brown rice and makes a very filling meal.

    I wanted made this with canned beans to show how quick and easy it is. If you have more time, try making it with lentils. So good!

3 Comments

  1. Karen Farber says:

    wow this looks absolutely amazing! Craving!

    http://www.littleblackshell.com

  2. Natali says:

    Mmmm!! This looks so healthy and delicious, I might as well prepare it for my lunch today!

    http://lartoffashion.com

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