SAUTEED SWISS CHARD RECIPES FOR WEIGHT LOSS
Sauteed swiss chard recipes are made from leafy vegetables with a crunchy red stem known as swiss chard. It usually has a dark green or reddish-green leaf. When sautéing your swiss chard’s stem, you should give it more time than its leaves to become tender. It is also more palatable to combine garlic, lemon, and sweet onions with swiss chard. Red swiss chard is known to have low calories and carbohydrates. It contains only 35 calories per cup. Sauteed swiss chard recipes are very beneficial to the body. Red swiss chard recipes contain many antioxidants, which fight against diseases in the body, including cancer. It has vitamin k, vitamin A, calcium, potassium and many more.
Sauteed Swiss Chard Recipes
- Sauteed Swiss Chard with Parmesan Cheese, lemon and garlic
Swiss chard recipe seasoned with parmesan cheese and lemon is an easy dish. It is tasty and healthy.
Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time:25 minutes
Serves: 4
Ingredients
- 1 tablespoon of fresh lemon juice
- 2 tablespoons of olive oil
- 1 tablespoon of minced garlic
- A bunch of swiss chard (leaves chopped coarsely, stems and rib cut out and chopped)
- ½ small red onion
- 2 tablespoons of freshly grated parmesan cheese
- 2 tablespoons of butter
- A pinch of salt to taste.
Preparation
- Firstly, put a large skillet over medium-high heat. Then, add butter and olive oil. Let the butter melt in olive oil.
- Then, add sweet onion and garlic for fragrant, cook, and stir for about 30 seconds.
- Add chard stems and simmer for about 5 minutes to allow the steam soften.
- Next, put chard leaves and cook until it is wilted.
- Then, add lemon juice and parmesan cheese.
- Lastly, add salt to taste if you need it. Serve.
Nutritional Facts
Fat 13.4g; Carbohydrate 4.9g; Protein 2.3g; calories 165 kcal.
- Simple Sauteed Swiss Chard with Garlic
In this recipe, the addition of olive oil and garlic gives it a wonderful flavour
Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 4
Ingredients
- 1 large bunch of swiss chard
- 2 garlic cloves
- 1 teaspoon of red pepper flakes
- 2 tablespoons of olive oil
- Kosher salt
Preparation
- First of all, place a sauté pan over medium-high heat.
- Then add olive oil; when it gets hot, add garlic and red pepper flakes.
- Cook until garlic becomes golden, then remove it and discard
- Next, add your chopped swiss chard stems and sauté for about 4 minutes or until it gets soft.
- Now, add your swiss chard leaves and cook it till it wilts.
- Lastly, divide vegetables among 4 bowls and serve.
Nutritional Facts
Fat 5g; Carbohydrate 22g; Protein 4g; calories 143 kcal.
3. Sauteed Swiss Chard and Chickpeas
Sauteed swiss chard is prepared with chickpeas and garlic for a wonderful weekday dinner.
Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 4
Ingredients
- 2 tablespoons of low sodium chicken broth
- ¾ cup of canned chickpeas
- 2 bunches of swiss chards
- kosher salt and freshly ground pepper
- A pinch of crushed red pepper
- 2 tablespoons of extra virgin olive oil
- 1 small onion
- 2 garlic cloves
Preparation
- Firstly, pour olive oil in a large skillet over medium-high heat.
- Then, add garlic and reduce heat to low, cook until it becomes lightly golden.
- After 3 minutes, add crushed red pepper and cook for 30 seconds.
- Add onion and sauté for 4 minutes until it is translucent.
- Next, add swiss chard stems, leaves and chickpeas. Cook and frequently stir until chard leaves are wilted or in about 10 minutes.
- Now, add chicken broth and cook until the stems are tender.
- Lastly, add salt and pepper. Serve.
Nutritional Facts
Fat 7g; Carbohydrate 44.3g; Protein 11.9g; calories 269 kcal.
4. Sauteed Swiss Chard and Zucchini
Sauteed swiss chard and zucchini is a must-try swiss chard recipe. Its recipes are simple, and it helps in weight loss.
Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 4
Ingredients
- A bunch of swiss chard
- 1 yellow summer squash
- 5 fresh basil leaves
- A tablespoon of olive oil
- 1 green sliced zucchini
- Sea salt
Preparation
- First of all, place a large skillet and set heat to medium-high.
- Then, add garlic, squash, zucchini and swiss chard. Sauté for 3 minutes.
- Next, add fresh basil and a pinch of sea salt.
- Now, cover and cook for about 2 minutes.
- When it is ready, divide among bowl and serve.
Nutritional Facts
Fat 7g; Carbohydrate 44.3g; Protein 11.9g; calories 269 kcal.
5. Sauteed Swiss Chard with Lemon
Sauteed swiss chard with lemon has a fantastic flavour. Also, it Is tasty and 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
- First, separate the stem from chard leaves and dice them into ¼ pieces. Also, put leaves together and chop roughly.
- Then, add olive oil in skillet and place over medium-high heat. When it gets hot, add chard stems, sprinkle salt over it.
- Next, sauté for about 4 minutes or until it is becoming tender.
- Now, add chilli flakes and garlic, cook till it fragrant or for about 2 minutes.
- Add chard leaves, cook and stir often till it wilts for 2 minutes.
- When it is tender, squeeze lemon juice over it and stir well.
- Add more salt to adjust the taste, if needed, and serve hot.
Nutritional Facts
Fat 20.7 g; Carbohydrate 8.3g; Protein 3.4g; calories 220 kcal.
6. Sauteed Swiss Chard with Shallot and Garbanzo Beans
In this recipe, shallot, pancetta, garbanzo beans are combined with swiss chard for a delicious meal.
Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 6
Ingredients
- 2 ounces of pancetta (diced 1/4 -inch)
- 1 can of garbanzo beans
- 2 tablespoons of extra virgin olive oil
- 2 pounds of swiss chard
- A pinch of red pepper flakes
- 2 tablespoons of finely chopped shallot
- Salt to taste
- Freshly ground pepper
Preparation
- First of all, wash swiss chard stem and leaves in cold running water. Then, remove it from water and shake off excess water.
- Next, separate the stems from the leaves, cut the stem lengthwise into ½ inch piece.
- Then, put the leaves together and coarsely cut them. Keep them apart from the stems.
- Now, heat olive oil over medium-high heat in a large skillet.
- Next, add pancetta and cook it until it turns brown or for 2 minutes.
- After 3 minutes, add the shallot and red pepper flakes. Constantly stir for 2 minutes or until the shallot becomes soft.
- Then, add chard stems and garbanzo beans, cook, and stir continuously for 4 minutes or until stem softens.
- Now, add chard leaves with your hand, bit by bit and cook till it wilts.
- When the chard is soft or after 5 minutes, add salt and pepper. Serve.
Nutritional Facts
Fat 9.8g; Carbohydrate 17.7g; Protein 7.4g; calories 178 kcal.
Why Swiss Chard is Good For You?
Any type of swiss chard is very beneficial to you in the following ways.
i. It lowers blood pressure.
Swiss chard helps release sodium out of the body and allows arteries to dilate, thereby reducing blood pressure. When your diets are low in potassium, magnesium, minerals and calcium, you have a high risk of having high blood pressure. Sauteed swiss chard recipes contain these nutrients.
ii. It fights diabetes
Swiss chard has an antioxidant called alpha lipoic acid. It would help you reduce sugar level and increase insulin sensitivity. This improves a diabetic patient’s condition.
iii. It improves sports performance.
Taking many nitrates would increase your exercise tolerance or endurance during a long-term sporting activity.
iv. It contains
much fibre.
Fibre performs a lot of function in the body, including reducing cholesterol level, maintaining blood pressure, and fighting against diseases. Fibre lowers the risk of stomach cancer, heart disease and colon cancer.
v. It improves bone and eye health.
Swiss chard contains a large amount of calcium in its leaves. Calcium boosts bone health and stimulates its development. Aside from calcium, there is also vitamin K and magnesium. It also contains a reasonable amount of beta carotene involved in eye health. It reduces macular degeneration, night blindness and other eye conditions.
vi. It aids blood circulation in the body.
You can maintain the amount of your red blood cell by adding swiss chard to your diet. It aids blood oxygenation and circulation.
vii. It boosts cognitive development and abilities.
When you eat sauteed swiss chard recipes, you get nutrients like vitamin k and potassium which is very significant for the brain, improving brain development and abilities.
What you take into your body is very important. Start eating sauteed swiss chard recipes more often. They are very nutritious and delicious.