Experimenting Successfully with Swiss Chard!

Swiss chard is one of those leafy greens that I have always ignored – until this past weekend when they accidently ended up in my grocery cart. I can’t state enough how much I ended up LOVING this dish, which can be eaten with rice or bread (true to Lebanese eating habits!). It might take a little time preparing as the chard needs to be thoroughly cleaned first.

 

Let’s get started.

 

You will need:how-to swiss chard

  • 1-2 large onion
  • 2-3 garlic
  • 1-2 tablespoon olive oil
  • lots of swiss chard (they come in bunches here, so one large bunch- not very mathematical sorry )
  • optional: 1/2 cup ground meat or ground soy-meat (which is what i used)
  • optional: 2 Tbps coriander (for added health benefits!)
  • optional: 1/2 cup rice (side dish)
  • salt and pepper to taste

How to:

  1. After cleaning the leafy greens, make sure to chop off the thick stems as these would be really difficult to chew
  2. Boil them for about 10 minutes maximum to soften
  3. In the mean time, chop onions and saute them with the 1 Tbsp oil and the spices. Add soy meat* once the onions turn translucent
  4. Add the swiss chard to the onion-soy meat mixture and let it cook for an additional 15-20 minutes (or till the mixture is not very soggy)
  • Swiss chard is very low in Saturated Fat and Cholesterol.
  • It is also a good source of Thiamin, Folate and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. 

 

 

 

 

 

 

 

 

 

 

 

 Calories and servings:

Makes 4 plates

Calories/serving (with soymeat, no rice or bread) = 160 calories

Let’s dig in!

Swiss chard healthy meal!
Swiss chard healthy meal!

T

*some soy meat needs to be blanched in hot water prior to being used, please follow the instructions on your package for this. I personally just added water from the swiss chard to the soy meat for it to really capture all the flavor.

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