You hear a lot these days about the nutritional benefits of dark green leafy vegetables. And when it comes to vegetable valedictorians, Swiss Chard takes the cake.
This versatile green – also called rainbow chard, silverbeet or spinach beet – has stems that come in a variety of colors and is a virtual powerhouse of nutrients.
One cup of raw chard has almost 400% of your recommended intake for vitamin K, almost as much vitamin C as an orange, and nearly half the vitamin A you need each day. A small bunch (about 6 leaves) of chard has just 40 calories and 3.5 grams fiber.
Like most greens, chard is great steamed or sauteed, and it is an essential component of the Mediterranean diet culture in countries such as Spain and Portugal.
Here’s a quick and tasty way to prepare this versatile and hearty green with leeks:
Rainbow Chard & Leek Saute
- 2 bunches rainbow chard
- 2 leeks, white and pale green parts sliced thinly in coin-shapes
- 1 Tbsp butter
- 1 Tbsp olive oil
- Juice of one lemon
- Salt and pepper to taste
- Rinse and trim ends of chard; remove leaves from vein; chop cleaned veins and chop ribbons of chard leaves separately
- Heat oil and butter over medium-high heat in frying pan; add leeks and chopped chard veins, sauteeing until tender, about 5 minutes
- Add chard leaves, cook until just wilted; remove from heat
- Sprinkle with lemon juice, salt and pepper to taste
Number of servings: 4
- Calories: 80
- Fat: 7 g
- Saturated fat: 2 g
- Carbohydrate: 5 g
- Dietary fiber: 2 g
- Protein: 1 g