Swiss Chard: The Other Leafy Green

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Swiss Chard: The Other Leafy Green

Bonus: We have a delicious curry Swiss chard recipe you must try!

Kale may hold the spotlight in the category of ‘leafy greens’ but that doesn’t mean it’s the only superstar in that category.

Swiss Chard: The Other Leafy Green
As a side or main dish, Swiss chard is the perfect additional to your dinner table.

Swiss chard is another nutrient-dense, versatile green worth adding to your grocery list. Related to beets and spinach, Swiss chard has an earthy flavor and is an excellent source of vitamins K, A and C, as well as a good source of magnesium, potassium, iron and dietary fiber.

When selecting it, you may find varieties with colorful stems, known as rainbow chard. These colors do not affect the flavor of the vegetable but definitely brighten up the dinner table. When you’re shopping for chard, look for crisp, vibrant leaves that are free from any yellow or brown spots.

As a quick side dish, Swiss chard can be sautéed with olive oil and garlic, until tender. It can also be added to your favorite vegetable soup recipe for additional vitamins and fiber — simply add some chopped chard during the last 10 minutes of cooking and let it simmer until softened.
Swiss chard also makes a great addition to this flavorful chicken curry dish, whose warm flavors are perfect for cold winter evenings.

Chicken and Chickpea Curry with Swiss Chard
Serves 6
Colorful and full of nutrients, add this often overlooked leafy green to your next winter dish.
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489 calories
48 g
37 g
22 g
29 g
14 g
317 g
621 g
9 g
0 g
7 g
Nutrition Facts
Serving Size
317g
Servings
6
Amount Per Serving
Calories 489
Calories from Fat 187
% Daily Value *
Total Fat 22g
34%
Saturated Fat 14g
69%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 37mg
12%
Sodium 621mg
26%
Total Carbohydrates 48g
16%
Dietary Fiber 13g
52%
Sugars 9g
Protein 29g
Vitamin A
62%
Vitamin C
33%
Calcium
12%
Iron
45%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon olive oil
  2. 3 chicken breasts, cubed
  3. 2 shallots or ½ of a small onion, chopped
  4. 3 tablespoons green curry paste (located in the International food aisle at your grocery store)
  5. 2 tablespoons chili paste (adjust for flavor and heat)
  6. 1 teaspoon salt
  7. ½ teaspoon ground ginger
  8. 14 ounces coconut milk
  9. 2 cups water
  10. 14 ounces chickpeas, drained and rinsed
  11. 1 bunch Swiss chard, thinly sliced with thick stems removed
Instructions
  1. Heat oil in a large pot.
  2. Add chicken and cook over medium heat until almost fully cooked, 6 to 8 minutes.
  3. Add shallots/onions and continue cooking until they are softened, 5 to 7 minutes.
  4. Add curry paste, chili paste, salt, ginger, coconut milk and 1 cup of water.
  5. Stir to combine and bring to a boil.
  6. Add remaining 1 cup of water and bring back up to a boil.
  7. Add chickpeas and simmer for 20 minutes, uncovered.
  8. Add the chopped Swiss chard and simmer for 10 to 15 minutes.
  9. Adjust for flavor and desired heat.
beta
calories
489
fat
22g
protein
29g
carbs
48g
more
Adapted from The Crepes of Wrath
BestMedicine by Renown Health https://bestmedicinenews.org/

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