red swiss chard recipes

RED SWISS CHARD RECIPES FOR WEIGHT LOSS

RED SWISS CHARD RECIPES FOR WEIGHT LOSS

Red swiss chard recipes are healthy dishes you should try. They are made from red swiss chard, which are leafy vegetables that has a crunchy red stem. Sometimes its leaves are dark green or reddish-green. Red swiss chard is similar to spinach and beets. It is slightly bitter and has an earthy flavor. Do you know that you can eat both the stems and leaves? Do you also know that it can be eaten raw? Although, most times, it is advisable to cook first because of its oxalic acid content. Apart from this, when you cook red swiss chard, its bitterness is reduced. Meanwhile, remember that your swiss chard’s stem needs more cook time to become tender, unlike the leaves.

When you want to prepare your red swiss chard recipes, it is nice to combine garlic, lemon, and sweet onions. Naturally, red swiss chard is low in calories and carbohydrates. Red swiss chard recipes contain a high amount of vitamin C, vitamin A, and vitamin K. red swiss chard has just 35 calories per cup. More importantly, it is weight loss friendly. Its weight is as a result of its low calory content and high fiber. It is also a good source of iron, copper, zinc, magnesium, and potassium.

Red swiss chard recipes are high in antioxidants, which fight against some diseases in the body. Below are some fantastic red swiss chard recipes you must try for dinner.

Red Swiss Chard Recipes

1.    Sauteed Swiss Chard with Parmesan Cheese

red swiss chard recipes
allrecipes.com

Swiss chard recipe seasoned with parmesan cheese and lemon is tasty and easy to prepare.

      Preparation Time: 15 minutes

      Cook Time: 10 minutes   

      Total Time:25 minutes

       Serves: 4

       Ingredients

  • 2 tablespoons of olive oil
  • ½ small red onion (diced)
  • 2 tablespoons of butter
  • A bunch of swiss chard (leaves chopped coarsely, stems and rib cut out and chopped)
  • 1 tablespoon of minced garlic
  • 2 tablespoons of freshly grated parmesan cheese
  • 1 tablespoon of fresh lemon juice
  • A pinch of salt to taste.

Preparation

  1. First of all, place a deep skillet over medium high heat. add butter and olive oil. Let the butter melt.
  2. Then, add sweet onion and garlic, cook, and stir for about 30 seconds until it is fragrant.
  3. Next, add chard stems and simmer for about 5 minutes to soften the stem.
  4. Now, put chard leaves and cook until it is wilted. Then, add lemon juice and parmesan cheese.
  5. Lastly, add salt to taste if you need it. Serve.

        Nutritional Facts

        Fat 13.4g; Carbohydrate 4.9g; Protein 2.3g; calories 165 kcal.

2.    Garlicky Sauteed Swiss Chard

cooking.nytimes.com

In this recipe, the addition of olive oil and garlic gives it a wonderful flavor

      Preparation Time: 10 minutes

      Cook Time: 10 minutes

      Total Time: 20 minutes

       Serves: 4

       Ingredients

  • 1 teaspoon of red pepper flakes
  • 2 tablespoons of olive oil
  • 1 large bunch of swiss chard
  • 2 garlic cloves
  • Kosher salt

Preparation

  1. First, place a sauté pan over medium-high heat.
  2. Then add olive oil; when it gets hot, add garlic and red pepper flakes.
  3. Cook until garlic becomes golden, then remove it and discard
  4. Next, add your chopped swiss chard stems and sauté for about 4 minutes or until it gets soft.
  5. Now, add swiss chard leaves and cook it till it wilts.
  6. Lastly, divide among 4 bowls and serve.

        Nutritional Facts

        Fat 5g; Carbohydrate 22g; Protein 4g; calories 143 kcal.

3.    Swiss Chard with Garbanzo Beans

red swiss chard recipes
thekitchn.com

In this recipe, swiss chard and garbanzo beans are combined alongside some other ingredients like shallot and pancetta

      Preparation Time: 20 minutes

      Cook Time: 20 minutes

      Total Time: 40 minutes

       Serves: 6

       Ingredients

  • 2 ounces of pancetta (diced 1/4 -inch)
  • 1 can of garbanzo beans
  • 2 pounds of swiss chard
  • A pinch of red pepper flakes
  • 2 tablespoons of finely chopped shallot
  • Salt to taste
  • 2 tablespoons of extra virgin oil
  • Freshly ground black pepper

Preparation

  1. First, wash your chard stem and leaves in cold water. Please remove it from water and shake off excess water.
  2. Next, separate the stems from the leaves, cut the stem lengthwise into ½ inch piece.
  3. Then, put the leaves together and roughly cut them. Keep them apart from the stems.
  4. Now, heat olive oil over medium-high heat in a large skillet.
  5. Next, add pancetta and cook it for 3 minutes or until it turns brown.
  6. After 3 minutes, add the shallot and red pepper flakes. Continuously stir for 2 minutes or until the shallot becomes soft.
  7. Then, add chard stems and beans, cook, and stir continuously for 4 minutes or until stem softens.
  8. Add chard leaves now, with your hand, and cook till it wilts.
  9. After 5 minutes, when the chard is soft, add salt and pepper. Serve.

        Nutritional Facts

        Fat 9.8g; Carbohydrate 17.7g; Protein 7.4g; calories 178 kcal.

4.    Lemony Sauteed Swiss Chard

pressfrom.info

The addition of lemon in this swiss chard recipe gives it a fantastic flavor. Also, it Is healthy.

      Preparation Time: 7 minutes

      Cook Time: 8 minutes

      Total Time: 15 minutes

       Serves: 3

       Ingredients

  • 2 thinly sliced garlic cloves
  • 1 large bunch of swiss chard
  • ¼ teaspoon of red pepper flakes
  • 1 tablespoon of extra virgin olive oil
  • Juice from ¼ lemon
  • Kosher salt

Preparation

  1. First, remove the stem from chard leaves and dice into ¼ pieces. Also, put leaves together and chop coarsely.
  2. Then, place a skillet over medium-high heat and add olive oil. When it gets hot, add chard stems, sprinkle salt to taste.
  3. Next, sauté for about 4 minutes or until it is tender.
  4. Now, add chili flakes and garlic, cook for 2 minutes till it is fragrant.
  5. Add chard leaves, cook and stir often for 2 minutes or till it wilts.
  6. When it is tender, squeeze lemon juice over it and stir well.
  7. Add more salt to adjust the taste, if needed, and serve immediately.

        Nutritional Facts

        Fat 20.7 g; Carbohydrate 8.3g; Protein 3.4g; calories 220 kcal.

5.    Red Swiss Chard with Croutons, Lemon, and Anchovy

red swiss chard recipes
eatingwell.com

This recipe is prepared with croutons, anchovy, and lemon for a beautiful dinner. It can be served with baked chicken or fish.

      Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

       Serves: 4

       Ingredients

  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon of minced garlic
  • ¼ teaspoon of ground pepper
  • 1 tablespoon of mayonnaise
  • ½ teaspoon of anchovy paste
  • 1 pound of red chard
  • A slice of whole-grain bread
  • 1 tablespoon of lemon juice
  • A tablespoon of parmesan cheese

Preparation

  1. Firstly, add a tablespoon of olive oil into a large skillet and place over medium-high heat.
  2. Then, add whole grain bread and stir until it starts getting brown and crispy.
  3. After 4 minutes, transfer it into a bowl and reduce the heat to medium.
  4. Next, add a tablespoon of oil and your chard stem, cook, and stir for 5 minutes or until it gets soft.
  5. When it is tender, add garlic and cook to fragrant in 1 minute.
  6. Add chard leaves and salt, then cook until it is tender. After 5 minutes, remove from heat.
  7. Now, in a small bowl, combine mayonnaise, pepper, anchovy, and lemon juice. Stir well to mix
  8. Lastly, serve with croutons and parmesan.

        Nutritional Facts

        Fat 10.4g; Carbohydrate 8.2g; Protein 3.7g; calories 136 kcal.

6.    Sauteed Swiss Chard with Chickpeas

red swiss chard recipes
foodandwine.com

Sauteed swiss chard is prepared with chickpeas and garlic. Fantastic for a weekday dinner.

      Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

       Serves: 4

       Ingredients

  • 2 garlic cloves
  • 1 small onion
  • 2 tablespoons of extra virgin olive oil
  • Pinch of crushed red pepper
  • 2 bunches of swiss chards
  • Kosher salt and freshly ground pepper
  • ¾ cup of canned chickpeas
  • 2 tablespoons of low sodium chicken broth

Preparation

  1. First of all, place a deep skillet over medium-high heat and add olive oil.
  2. When it is hot, add garlic and reduce heat to low, cook until it turns lightly golden.
  3. After 3 minutes, add crushed red pepper, cook for 30 seconds.
  4. Add onion and saute for 4 minutes or till it is translucent.
  5. Next, add swiss chard stems, chickpeas, and leaves. Cook and frequently stir until chard leaves are wilted or in about 10 minutes.
  6. Now, add chicken broth and cook until the stems are tender.
  7. Lastly, add salt and pepper. Serve.  

        Nutritional Facts

        Fat 7g; Carbohydrate 44.3g; Protein 11.9g; calories 269 kcal.

Do you want to know why your red swiss chard recipes turn out bitter? You probably used too young chards. Use older ones; they taste less bitter. Also, do not cook over too low heat; it brings out its bitterness more. You should also add salt as you do to other leafy greens. Olive oil and the sweetness of your onion can also work. Eat more greens; they are the healthiest.

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