Sauteed Swiss Chard with Onions

Vegetarian
Gluten Free
Health score
22%
Sauteed Swiss Chard with Onions
50 min.
8
100kcal

Suggestions

Ingredients

  •  garlic cloves finely chopped
  • tablespoons olive oil 
  • medium onions halved lengthwise thinly sliced
  • pound swiss chard green ( 2 large bunches)
  • tablespoons butter unsalted

Equipment

  • bowl
  • paper towels
  • oven
  • pot
  • stove
  • microwave
  • slotted spoon

Directions

  1. Cut stems and center ribs from chard, discarding any tough portions, then cut stems and ribs crosswise into 2-inch pieces. Stack chard leaves and roll up lengthwise into cylinders.
  2. Cut cylinders crosswise to make 1-inch-wide strips.
  3. Heat oil and butter in a large heavy pot over medium heat until foam subsides, then cook onions and garlic with 1/2 teaspoon salt and 1/4 teaspoon pepper, covered, stirring occasionally, until onions begin to soften, about 8 minutes.
  4. Add chard stems and ribs, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, covered, stirring occasionally, until stems are just tender, about 10 minutes.
  5. Add chard leaves in batches, stirring until wilted before adding next batch, and cook, covered, stirring occasionally, until tender, 4 to 6 minutes.
  6. Transfer with a slotted spoon to a serving bowl.
  7. · Chard can be washed, dried, and cut 2 days ahead and chilled in sealed bags lined with dampened paper towels.· Chard can be cooked 4 hours ahead and reheated over low heat on stove or in a microwave oven.

Nutrition Facts

Calories100kcal
Protein12.42%
Fat54.47%
Carbs33.11%

Properties

Glycemic Index
11.13
Glycemic Load
1.8
Inflammation Score
-10
Nutrition Score
21.317826082201%

Flavonoids

Catechin
2.55mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
10.05mg
Myricetin
5.29mg
Quercetin
9.34mg

Nutrients percent of daily need

Calories:100.47kcal
5.02%
Fat:6.71g
10.32%
Saturated Fat:2.34g
14.65%
Carbohydrates:9.18g
3.06%
Net Carbohydrates:5.98g
2.17%
Sugar:3.05g
3.39%
Cholesterol:7.53mg
2.51%
Sodium:363.99mg
15.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.44g
6.88%
Vitamin K:1414.28µg
1346.93%
Vitamin A:10491.22IU
209.82%
Vitamin C:53.3mg
64.6%
Magnesium:140.79mg
35.2%
Manganese:0.67mg
33.54%
Vitamin E:3.81mg
25.37%
Potassium:688.7mg
19.68%
Iron:3.15mg
17.51%
Copper:0.32mg
15.9%
Fiber:3.2g
12.82%
Vitamin B6:0.21mg
10.54%
Vitamin B2:0.16mg
9.56%
Calcium:95.31mg
9.53%
Phosphorus:88.21mg
8.82%
Folate:29.17µg
7.29%
Vitamin B1:0.08mg
5.49%
Zinc:0.67mg
4.47%
Vitamin B3:0.72mg
3.6%
Vitamin B5:0.33mg
3.35%
Selenium:1.81µg
2.59%
Source:Epicurious