Swiss chard, a cool weather vegetable, is a vitamin rich food known for its high levels of beta-carotene and calcium.
2 bunches Swiss chard (about 1 1/2 pounds each), ends trimmed
3 tablespoons extra virgin olive oil
3 garlic cloves, crushed with side of chef's knife
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1. Rinse greens well. Cut ribs and stems from leaves. Cut ribs and stems crosswise into 2-inch pieces; set aside. Cut leaves into 2-inch pieces.
2. In 12-inch skillet, heat oil over medium-high heat until hot. Add garlic and cook 1 minute or until golden, stirring constantly. Add chard ribs and stems and cook, covered, 5 minutes or until almost tender.
3. Add chard leaves in batches to skillet, stirring to wilt leaves. Stir in salt and crushed red pepper. Cook, covered, 5 minutes or until leaves are tender and most of liquid evaporates, stirring occasionally.
(based on 1/2 cup)
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 615 mg
Carbohydrates: 8 g
Fiber: 3 g
Protein: 4 g
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