Healthy Ingredient of the Week – Swiss Chard

Swiss chard is a cool-looking vegetable.  It has full green leaves and its stalks can be red, white, green, or yellow (I like the red ones the best).  Looks aren’t everything with this veggie, however, as it’s also a nutritional powerhouse.  Like other green, leafy vegetables, Swiss chard is extremely high in Vitamin K (one cup chopped contains over 300% of the Recommended Daily Allowance!).  It’s also an excellent source of Vitamins A and C and high in iron, potassium, magnesium, and dietary fiber.  It takes a little bit of work to prep Swiss chard (you’ll need to separate the leaves from the stems and center ribs), but the results are certainly worth it, both taste- and nutrition-wise.

Garlicky Swiss Chard

2 tablespoons plus 1 teaspoon olive oil
6 garlic cloves, minced
2 pounds Swiss chard, stems sliced crosswise ¼-inch thick, leaves sliced into ½-inch-wide strips
Black pepper, to taste
⅛ teaspoon red pepper flakes
1 teaspoon white wine vinegar

1.  Heat 2 tablespoons oil and garlic in Dutch oven over medium-low heat, stirring occasionally, until garlic is lightly golden, about 3 minutes.
2. Stir in chard and pepper flakes. Increase heat to high and cook, covered, stirring occasionally, until chard is wilted but still bright green, 2 to 4 minutes.
3.  Uncover and continue to cook, stirring frequently, until liquid evaporates, 4 to 6 minutes.
4. Add vinegar and remaining 1 teaspoon oil and toss to combine. Season with pepper to taste.

Recipe from Cooks Country

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