3-Minute "Quick Boiled" Swiss Chard"Quick Boiling" Swiss Chard is the Mediterranean way of cooking Swiss Chard, which makes it tastier and more nutritious because it helps remove some of the acids (especially oxalic acid) and brings out its sweet flavor. (Taken from page 445 of the 2nd edition of the World's Healthiest Foods book.)
Prep and Cook Time: 3minutes
- 1 lb Swiss Chard
- Mediterranean Dressing:
- 3 TBS extra virgin olive oil (or to taste)
- 2 tsp lemon juice
- 1 medium clove garlic
- Sea salt and pepper to taste
- 6 kalamata olives
- 1/2 cup feta cheese
- 1 tsp tamari soy sauce
- Fill a 3-quart pot three-quarters full of water, cover, and bring to a rapid boil.
- While water is coming to a boil, press or finely chop garlic, and let it sit for at least 5 minutes.
- Wash Swiss Chard and slice the leaves 1" wide. I only cook the white stems as I find the others too tough. Remove the thick stems. Slice white stems 1/2" wide.
- Stems require more cooking time than the leaves.Be sure water has come to a rapid boil before adding them to the pot; be extremely careful to avoid burning
yourself. Do not cover. Cook for 2 minutes, then add Swiss Chard leaves. Begin timing as soon as the water returns to a boil and cook for 3 minutes. For younger, thinner, and more tender leaves (common in Europe where they are picked earlier), cook both the stems and leaves together for 2 minutes.
- After 3 minutes, drain Swiss Chard in a colander in the sink. Press out excess liquid with fork to prevent diluting the flavor of your dressing. You want the Swiss Chard to be tender, brightly colored, and not mushy when done.
- Transfer to a bowl and toss Swiss Chard with the remaining ingredients while it is still hot. Research shows that fat-soluble vitamins and carotenoids
found in foods, such as Swiss Chard, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing helps tenderize
Swiss Chard. After 5-10 minutes it will become more tender.
- Important: For best flavor, use a knife and fork to cut the cooked Swiss Chard crosswise several times until it is in very small pieces. The more finely you cut Swiss Chard the more exposed surface area you create. This can allow more flavors of the dressing to pass into the Swiss Chard and speed up desirable changes in texture including tenderness.