Rainbow Chard with Pine Nuts and Feta

Vegetarian
Gluten Free
Health score
46%
Rainbow Chard with Pine Nuts and Feta
45 min.
4
185kcal

Suggestions


Looking for a vibrant and nutritious addition to your dinner table? Look no further than this delicious Rainbow Chard with Pine Nuts and Feta! Not only is this recipe a feast for the eyes with its colorful array of greens, but it also packs a punch in flavor and health benefits. This vegetarian and gluten-free side dish can be prepared in just 45 minutes, making it a perfect option for busy weeknights or a delightful accompaniment to your weekend feasts.

Rainbow chard, known for its stunningly colorful stalks and broad, nutrient-rich leaves, is the star ingredient here. It is sautéed to tender perfection alongside aromatic garlic and crunchy pine nuts, creating a harmony of textures that your taste buds will adore. And let’s not forget the finishing touch—crumbled feta cheese that adds a tangy kick to the dish, elevating it from simple greens to an unforgettable side.

With only 185 calories per serving, this dish leaves you feeling satisfied yet guilt-free. The balance of healthy fats from the olive oil and pine nuts, coupled with the protein from feta, makes this side not only delicious but nourishing as well. So, gather your ingredients and get ready to whip up a dish that promises to bring both color and flavor to your plate!

Ingredients

  • bunch rainbow chard 
  • 0.5 cup feta crumbled
  • cloves garlic thinly sliced
  • servings kosher salt and pepper 
  • tablespoons olive oil 
  • 0.3 cup pinenuts 

Equipment

  • bowl
  • frying pan

Directions

  1. Cut off the chard stalks near the base of the leaves and discard.
  2. Cut any large leaves in half lengthwise.
  3. Heat the oil in a large skillet over medium heat.
  4. Add the pine nuts and garlic and cook, stirring, until golden, about 2 minutes. Stir in the chard, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring, until the chard ribs are just tender, 2 to 3 minutes.
  5. Transfer to a serving bowl and sprinkle with the Feta.

Nutrition Facts

Calories185kcal
Protein10.84%
Fat78.59%
Carbs10.57%

Properties

Glycemic Index
22.25
Glycemic Load
0.85
Inflammation Score
-10
Nutrition Score
19.476521906645%

Flavonoids

Catechin
1.13mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
4.35mg
Myricetin
2.35mg
Quercetin
1.68mg

Nutrients percent of daily need

Calories:184.84kcal
9.24%
Fat:16.96g
26.09%
Saturated Fat:3.9g
24.36%
Carbohydrates:5.13g
1.71%
Net Carbohydrates:3.59g
1.31%
Sugar:1.14g
1.27%
Cholesterol:16.69mg
5.56%
Sodium:567.85mg
24.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.26g
10.53%
Vitamin K:631.62µg
601.55%
Vitamin A:4668.71IU
93.37%
Manganese:1.05mg
52.4%
Vitamin C:23.04mg
27.92%
Vitamin E:3.25mg
21.65%
Magnesium:85.87mg
21.47%
Phosphorus:148.5mg
14.85%
Vitamin B2:0.25mg
14.5%
Calcium:134.94mg
13.49%
Copper:0.26mg
12.81%
Iron:2mg
11.14%
Potassium:352.37mg
10.07%
Zinc:1.37mg
9.15%
Vitamin B6:0.18mg
9.01%
Fiber:1.54g
6.17%
Vitamin B1:0.09mg
6.17%
Selenium:3.76µg
5.37%
Vitamin B12:0.32µg
5.28%
Folate:19.41µg
4.85%
Vitamin B3:0.87mg
4.33%
Vitamin B5:0.35mg
3.46%
Source:My Recipes