Directions:
- Wash the Swiss chard and cut into 1 inch strips. Separate the thick and tough stalk sections from the upper leafy strips.
- Bring the water and 1 tablespoon of salt to a boil in a large saucepan.
- Cook the stalk sections in the salted boiling water for 2 minutes. Stir in the leafy strips and cook until the leaves are wilted and the stalks are fork tender, about 6 minutes. Drain and set aside.
- Heat the olive oil, garlic, and red pepper flakes in a large skillet over medium heat until aromatic, about 3 minutes. Add the drained Swiss chard, cook and stir for 2 minutes; season with salt to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 68.66 Kcal (287 kJ) | ||
| Calories from fat | 63.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.03g | 11% | |
|---|---|---|---|
| Sodium | 1771.37mg | 74% | |
| Potassium | 58.08mg | 1% | |
| Total Carbs | 1.48g | 0% | |
| Sugars | 0.15g | 1% | |
| Dietary Fiber | 0.3g | 1% | |
| Protein | 0.42g | 1% | |
| Vitamin C | 4.7mg | 8% | |
| Iron | 0.3mg | 2% | |
| Calcium | 18.6mg | 2% | |
| Amount Per 100 g | |||
| Calories | 79.98 Kcal (335 kJ) | ||
| Calories from fat | 73.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.19g | 11% | |
|---|---|---|---|
| Sodium | 2063.31mg | 74% | |
| Potassium | 67.66mg | 1% | |
| Total Carbs | 1.72g | 0% | |
| Sugars | 0.18g | 1% | |
| Dietary Fiber | 0.35g | 1% | |
| Protein | 0.49g | 1% | |
| Vitamin C | 5.4mg | 8% | |
| Iron | 0.3mg | 2% | |
| Calcium | 21.6mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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