3-Minute Swiss Chard 2 - Brenda Gantt (2024)

• Veggies

• By recipeshub
• June 23, 2023

3-Minute Swiss Chard is a nutrient-rich addition to your Healthy Weight Loss Eating Plan. Swiss chard is a powerhouse vegetable that provides a wealth of vitamins and minerals, including vitamins A, C, K, magnesium, and manganese. This recipe offers a quick and easy way to enjoy Swiss chard as a versatile complement to almost any of your favorite meals. Its low calorie content and high nutritional value make it an excellent choice for maintaining a healthy weight while maximizing your nutrient intake.

INGREDIENTS:

• 1 lb Swiss chard, chopped
• 1 medium clove garlic, chopped or pressed
• 1 tsp lemon juice
• Salt and black pepper to taste

DIRECTIONS:

1. Chop or press the garlic and let it sit for 5 minutes to bring out its health-promoting properties.
2. Fill a large pot (3 quarts) with an ample amount of water and bring it to a rapid boil.
3. Trim the tough bottom parts of the Swiss chard stems.
4. Chop the leaves and add them to the boiling water. Do not cover the pot.
5. Cook the Swiss chard for 3 minutes, starting the timer as soon as you drop it into the boiling water.
6. Carefully remove the chard from the water using a slotted spoon or tongs, and place it in a colander to drain excess water.
7. Transfer the cooked Swiss chard to a serving dish and toss it with lemon juice, salt, and black pepper.
8. Adjust the seasoning according to your taste preferences.
9. Serve immediately as a nutritious and flavorful side dish.

YIELD: Serves 2

NUTRITIONAL INFORMATION PER SERVING:

• Calories: 45.96
• Calories from Saturated Fat: 0.62
• Protein: 4.19 g
• Carbohydrates: 9.2 g
• Dietary Fiber: 3.67 g
• Soluble Fiber: 0 g
• Insoluble Fiber: 0.01 g
• Total Fat: 0.46 g
• Cholesterol: 0 mg
• Calcium: 118.56 mg
• Potassium: 868.74 mg
• Sodium: 483.36 mg

TIPS:

• Choose fresh Swiss chard with vibrant, crisp leaves and firm stems for the best flavor and texture.
• To save time, chop the Swiss chard and garlic in advance, so they’re ready to be cooked when needed.
• For added flavor, consider sautéing the garlic in a teaspoon of olive oil before adding the Swiss chard to the boiling water.
• Adjust the amount of lemon juice, salt, and black pepper to suit your taste preferences. You can also experiment with other herbs and spices to enhance the flavor profile.
• Swiss chard cooks quickly, so keep an eye on it to prevent overcooking, which can result in loss of nutrients and a mushy texture.
• This recipe serves as a great base, and you can customize it by adding other ingredients such as diced tomatoes, red pepper flakes, or a sprinkle of Parmesan cheese.
• Swiss chard can be enjoyed as a standalone side dish or incorporated into various recipes like stir-fries, pasta dishes, frittatas, or grain bowls.
• Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or enjoy cold as part of a salad.

3-Minute Swiss Chard is an excellent choice for adding nutrient-rich foods to your Healthy Weight Loss Eating Plan. Swiss chard offers a wide array of vitamins, minerals, and antioxidants that can support your overall health while helping you achieve your weight loss goals.

Preparing this dish is quick and straightforward. After chopping or pressing the garlic and allowing it to sit for a few minutes to maximize its health-promoting properties, you’ll need a large pot of rapidly boiling water. Removing the tough bottom parts of the Swiss chard stems and chopping the leaves will prepare them for cooking. Add the leaves to the boiling water, ensuring not to cover the pot, and cook for precisely 3 minutes.

Carefully remove the cooked Swiss chard from the water, draining any excess water by placing it in a colander. Transfer the vibrant green Swiss chard to a serving dish and toss it with lemon juice, salt, and black pepper to enhance its flavor. The lemon juice adds a tangy and refreshing touch, while the seasoning provides a savory balance. Feel free to adjust the seasonings according to your taste preferences.

This quick and nutritious Swiss chard dish can be enjoyed as a standalone side or incorporated into a variety of meals. Its tender texture and mild earthy flavor make it a versatile ingredient that complements many dishes. You can sauté it with other vegetables, incorporate it into pasta or grain-based recipes, or use it as a topping for pizzas and flatbreads. Swiss chard also pairs well with proteins like chicken, fish, or tofu.

By incorporating 3-Minute Swiss Chard into your Healthy Weight Loss Eating Plan, you’ll benefit from its low calorie and high nutrient content. Swiss chard is particularly rich in vitamins A, C, and K, which play essential roles in supporting immune function, promoting healthy skin, and supporting bone health. Additionally, it provides magnesium and manganese, minerals that contribute to various bodily functions, including energy metabolism and bone health.

Remember that Swiss chard is best enjoyed when it is fresh and vibrant, so select high-quality leaves and stems when purchasing. This versatile leafy green can be a nutritious and delicious addition to your diet, offering a range of health benefits and culinary possibilities.

Enjoy the simplicity and healthfulness of 3-Minute Swiss Chard, and embrace the opportunity to incorporate this nutrient-rich vegetable into your meals.