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Mediterranean Swiss Chard

Swiss chard is one of the super foods rich in many nutrients, including anti-oxidants. We have created this recipe so you can eat it often with many meals. The simple dressing complements it very well. When the chard is fresh it needs nothing else to be delicious and satisfying.

Mediterranean Swiss Chard Prep and Cook Time: 15 minutes

Ingredients:
2 large buneches chopped Swiss chard
1 medium clove garlic, pressed
1/2 TBS balsamic vinegar or fresh lemon juice
extra virgin olive oil to taste
salt and black pepper to taste

Directions:


  1. Bring lightly salted water to a rapid boil in a large pot. Cut off tough bottom part of stems.
  2. Add the chopped leaves to the boiling water and simmer for only 3-5 minutes, until tender.
  3. Strain through colander and press out excess water. Toss with rest of ingredients. Make sure you don’t toss chard with dressing until you are ready to serve. Otherwise the flavor will become diluted.

    Serves 2

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Mediterranean Swiss Chard
1.00 serving
45.71 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 756.00 mcg 945.0 372.1 excellent
vitamin A 7128.00 IU 142.6 56.1 excellent
vitamin C 65.29 mg 108.8 42.9 excellent
magnesium 175.34 mg 43.8 17.3 excellent
manganese 0.82 mg 41.0 16.1 excellent
potassium 827.66 mg 23.6 9.3 excellent
iron 3.94 mg 21.9 8.6 excellent
vitamin E 4.08 mg 20.4 8.0 excellent
copper 0.39 mg 19.5 7.7 excellent
sodium 461.30 mg 19.2 7.6 excellent
molybdenum 10.80 mcg 14.4 5.7 very good
dietary fiber 3.49 g 14.0 5.5 very good
tryptophan 0.04 g 12.5 4.9 very good
vitamin B2 (riboflavin) 0.20 mg 11.8 4.6 very good
vitamin B6 (pyridoxine) 0.23 mg 11.5 4.5 very good
calcium 114.02 mg 11.4 4.5 very good
phosphorus 101.66 mg 10.2 4.0 very good
protein 4.00 g 8.0 3.2 good
folate 29.85 mcg 7.5 2.9 good
vitamin B1 (thiamin) 0.09 mg 6.0 2.4 good
zinc 0.80 mg 5.3 2.1 good
vitamin B3 (niacin) 0.87 mg 4.3 1.7 good
biotin 12.96 mcg 4.3 1.7 good
vitamin B5 (pantothenic acid) 0.38 mg 3.8 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Mediterranean Swiss Chard

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