Creamed Swiss Chard

Vegetarian
Health score
25%
Creamed Swiss Chard
45 min.
6
162kcal

Suggestions

This creamed Swiss chard recipe is a delicious and healthy side dish that's perfect for a cozy night in. With a creamy texture and a subtle hint of nutmeg, it's a comforting dish that's sure to please. Swiss chard is an incredibly nutritious vegetable, packed with vitamins K, A, and C, as well as essential minerals like magnesium and manganese. By preparing it with a creamy sauce, you're adding a touch of indulgence to this healthy green, making it a side dish that's both satisfying and good for you.

The preparation is simple and straightforward. First, the Swiss chard is quickly wilted in boiling water, then drained and set aside. A creamy sauce is then prepared by creating a roux with butter and flour, to which milk is added to create a rich and luscious texture. The wilted Swiss chard is then added to this creamy sauce and seasoned with nutmeg, salt, and pepper. The result is a dish that's both elegant and comforting, perfect for a weeknight dinner or a special occasion.

This recipe is a great way to incorporate more leafy greens into your diet, and it's sure to be a hit with both adults and kids alike. Serve it alongside your favorite protein, such as roasted chicken or pan-seared salmon, for a well-rounded and nourishing meal.

Ingredients

  • tablespoons water 
  • bunches swiss chard cut into 1-inch strips
  • 0.3 cup butter unsalted ()
  • 0.3 cup flour all-purpose
  • 1.5 cups milk whole
  • 0.3 teaspoon nutmeg 
  • serving coarse mustard 

Equipment

  • whisk
  • pot
  • colander

Directions

  1. In a large pot, bring water to a boil over medium-high. Gradually add chard and cook until it is just wilted, 2 to 3 minutes.
  2. Transfer to a colander to drain, pressing out as much liquid as possible.
  3. In pot, melt butter.
  4. Whisking constantly, add flour and cook 1 minute.
  5. Whisking constantly, slowly add milk. Cook, whisking along bottom of pot, until mixture comes to a boil and thickens, 2 to 3 minutes.
  6. Add chard and stir until coated. Stir in nutmeg and season with salt and pepper.

Nutrition Facts

Calories162kcal
Protein14.41%
Fat52.47%
Carbs33.12%

Properties

Glycemic Index
41.17
Glycemic Load
5.35
Inflammation Score
-10
Nutrition Score
25.221739478733%

Flavonoids

Catechin
3mg
Kaempferol
11.6mg
Myricetin
6.2mg
Quercetin
4.4mg

Nutrients percent of daily need

Calories:162.32kcal
8.12%
Fat:10.13g
15.59%
Saturated Fat:6.08g
38.03%
Carbohydrates:14.39g
4.8%
Net Carbohydrates:11g
4%
Sugar:5.19g
5.77%
Cholesterol:27.66mg
9.22%
Sodium:459.75mg
19.99%
Alcohol:0g
100%
Protein:6.26g
12.52%
Vitamin K:1660.87µg
1581.78%
Vitamin A:12567.86IU
251.36%
Vitamin C:60.01mg
72.73%
Magnesium:171.26mg
42.81%
Manganese:0.78mg
38.81%
Vitamin E:4.04mg
26.91%
Potassium:858.88mg
24.54%
Iron:3.86mg
21.44%
Copper:0.37mg
18.49%
Calcium:180.91mg
18.09%
Vitamin B2:0.29mg
17.28%
Phosphorus:162.58mg
16.26%
Fiber:3.39g
13.58%
Vitamin B6:0.24mg
11.92%
Vitamin B1:0.16mg
10.49%
Folate:37.94µg
9.48%
Selenium:5.1µg
7.29%
Zinc:1.02mg
6.82%
Vitamin B5:0.61mg
6.07%
Vitamin B3:1.18mg
5.91%
Vitamin B12:0.35µg
5.76%
Vitamin D:0.81µg
5.42%