Mediterranean Braised Chard

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Mediterranean Braised Chard
25 min.
4
219kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Braised Chard recipe, a perfect side dish that is both gluten-free and dairy-free. Packed with nutrients and bursting with taste, this dish is not only very healthy but also quick to prepare, making it an ideal choice for busy weeknights or elegant dinner parties.

The star of this recipe is the Swiss chard, a leafy green that is rich in vitamins and minerals. Combined with the umami goodness of anchovies and the tangy brightness of capers and lemon juice, each bite is a celebration of Mediterranean cuisine. The addition of golden raisins adds a subtle sweetness that beautifully balances the savory elements, while toasted pine nuts provide a delightful crunch.

In just 25 minutes, you can whip up a dish that serves four, making it perfect for family gatherings or a cozy dinner with friends. With only 219 calories per serving, you can indulge guilt-free. Whether you’re looking to elevate your meal prep or impress your guests with a unique side, this Mediterranean Braised Chard is sure to become a favorite in your culinary repertoire. Dive into this healthy, flavorful dish and let the Mediterranean inspire your kitchen!

Ingredients

  • fillet anchovy rinsed finely chopped
  • servings pepper black freshly ground
  • teaspoons capers rinsed
  • medium garlic clove finely chopped
  • tablespoons golden raisins 
  • 0.5 cup kalamata olives whole pitted finely chopped
  • servings kosher salt 
  • tablespoon juice of lemon freshly squeezed
  • tablespoons olive oil 
  • 0.5 cup onion white
  • tablespoons pinenuts toasted
  • bunches swiss chard dried washed ends trimmed

Equipment

  • frying pan
  • tongs

Directions

  1. Slice the chard stems from the leaves. Coarsely chop the stems and set aside; cut the leaves crosswise into 1-inch-wide strips and set aside.
  2. Heat the oil in a medium frying pan over medium heat until shimmering, about 3 minutes.
  3. Add the onion, anchovies, and raisins and cook, stirring occasionally, until the onion has softened, about 4 minutes.
  4. Add the capers and garlic and cook, stirring often, until the garlic is fragrant and lightly browned, about 1 minute.
  5. Add the reserved chard stems and cook until they start to brown, about 2 minutes.
  6. Add the chard leaves and cook, stirring the leaves with tongs, until they’re wilted, about 5 minutes. Stir in the olives, pine nuts, and lemon juice, season with salt and pepper, and serve immediately.

Nutrition Facts

Calories219kcal
Protein8.45%
Fat65.1%
Carbs26.45%

Properties

Glycemic Index
44.42
Glycemic Load
4.8
Inflammation Score
-10
Nutrition Score
23.630000058724%

Flavonoids

Catechin
2.25mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
1mg
Kaempferol
10.35mg
Myricetin
4.68mg
Quercetin
9.31mg

Nutrients percent of daily need

Calories:218.87kcal
10.94%
Fat:17.08g
26.27%
Saturated Fat:2.16g
13.49%
Carbohydrates:15.61g
5.2%
Net Carbohydrates:11.73g
4.27%
Sugar:7.32g
8.14%
Cholesterol:2.4mg
0.8%
Sodium:810.71mg
35.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.99g
9.98%
Vitamin K:1255.03µg
1195.27%
Vitamin A:9246.46IU
184.93%
Vitamin C:48.72mg
59.06%
Manganese:1.08mg
54.02%
Vitamin E:5.51mg
36.73%
Magnesium:143.28mg
35.82%
Potassium:717.66mg
20.5%
Copper:0.41mg
20.43%
Iron:3.48mg
19.34%
Fiber:3.88g
15.53%
Phosphorus:122.66mg
12.27%
Vitamin B6:0.23mg
11.66%
Vitamin B2:0.18mg
10.66%
Calcium:104.54mg
10.45%
Vitamin B3:1.55mg
7.75%
Folate:28.63µg
7.16%
Zinc:1.02mg
6.8%
Vitamin B1:0.1mg
6.53%
Selenium:3.38µg
4.83%
Vitamin B5:0.35mg
3.54%
Source:Chow