Swiss chard is a fantastic source of vitamin A, C, and K, as well as magnesium, potassium, iron and fiber. Serve it with shaved Parmesan for a delicious side dish.
When it comes to leafy greens, kale and spinach get most of the attention. This week, I decided it was time to show Swiss chard some love. Though not as popular, the nutritional value of this leafy green is just as impressive. It is a fantastic source of vitamin A, C, and K, as well as magnesium, potassium, iron and fiber. And, when cooked properly, Swiss chard makes another delicious vegetable option for your meal rotation.
As with other greens, the serving size is greatly reduced after cooking. Four cups of raw greens easily shrink down to a 1 cup of a cooked side dish. The recipe provided here makes 1 serving, so if you are cooking for a family, you’ll need to double or triple the ingredients below. Try this simple preparation to make a simple side-dish, as a bed of greens under your favorite lean protein or toss it into your eggs to boost the nutritional quality of your morning meal.
How To Make Swiss Chard With Shaved Parmesan
Start by heating the oil in a small sauté pan, over medium heat. Once warm, add the garlic and pepper flakes. Sauté the spices for ~30 seconds, then stir in the lemon juice and Swiss chard. Stir well, then cover the pan and let cook until the chard is wilted.
Remove the greens from the pan and transfer it to a plate. Finish by topping with shaved Parmigiano.
This Swiss chard with shaved Parmesan is filled with flavor and a great way to incorporate more green leafy vegetables in to your diet.
Give it a try, and let me know what you think.
Swiss Chard with Fresh Shaved Parmesan
- 4 cups Raw Swiss Chared, Cleaned and Chopped
- 1 tsp Olive Oil
- 2 Garlic Cloves
- 1/8 tsp Crushed Red Chili Pepper Flakes
- 1 tsp Lemon Juice (or 1/2 squeezed lemon)
- 1 tbsp Shaved Fresh Parmesan Cheese
- Heat oil in a small sauce pan then add the garlic and pepper flakes. Sauté for 30 seconds. Stir in the chard and the lemon juice.
- Cover the pan and let cook until the chard is wilted. Remove from saucepan and to a plate. Top with shaved Parmigiano.
- Recipe Makes: 1 serving
- Nutrition Facts: (nutrition information is the entire recipe)- 110 calories; 7 g fat; 8 g carbohydrates; 3 g fiber; 5 g protein; 180% Vitamin A; 80% Vitamin C; 15% Calcium; 15% Iron
- Meal PlanningServings: 0.5 CHO; 1.5 FAT; 0 PRO