Savory Swiss Chard

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
67%
Savory Swiss Chard
20 min.
4
90kcal

Suggestions

Ingredients

  • large bunch rainbow chard green red stemmed coarsely chopped
  • 0.5 cup chicken stock see 
  • 0.5 teaspoon ground cumin smoked sweet
  • 0.3 teaspoon nutmeg freshly grated
  • tablespoons olive oil extra-virgin
  • servings salt and pepper black freshly ground
  • teaspoon worcestershire sauce 

Equipment

  • frying pan

Directions

  1. In a large skillet heat extra-virgin olive oil over medium-high heat. When oil is hot, add the greens to the pan and wilt. Season the greens with nutmeg and smoked sweet paprika or cumin, salt and pepper and a dash of Worcestershire sauce.
  2. Add the chicken stock and simmer for a few minutes then serve.

Nutrition Facts

Calories90kcal
Protein9.13%
Fat72.21%
Carbs18.66%

Properties

Glycemic Index
37.25
Glycemic Load
0.56
Inflammation Score
-10
Nutrition Score
14.594782668611%

Flavonoids

Catechin
1.13mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
4.35mg
Myricetin
2.33mg
Quercetin
1.65mg

Nutrients percent of daily need

Calories:89.7kcal
4.48%
Fat:7.59g
11.68%
Saturated Fat:1.12g
7.02%
Carbohydrates:4.41g
1.47%
Net Carbohydrates:3.07g
1.12%
Sugar:1.51g
1.68%
Cholesterol:0.9mg
0.3%
Sodium:222.5mg
9.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.16g
4.32%
Vitamin K:627.15µg
597.29%
Vitamin A:4712.89IU
94.26%
Vitamin C:22.76mg
27.59%
Vitamin E:2.51mg
16.73%
Magnesium:62.99mg
15.75%
Manganese:0.29mg
14.74%
Potassium:335.29mg
9.58%
Iron:1.6mg
8.88%
Copper:0.16mg
7.89%
Vitamin B2:0.1mg
5.78%
Fiber:1.34g
5.35%
Vitamin B6:0.1mg
4.92%
Phosphorus:44.71mg
4.47%
Calcium:42.07mg
4.21%
Vitamin B3:0.81mg
4.06%
Folate:12.35µg
3.09%
Vitamin B1:0.04mg
2.86%
Zinc:0.33mg
2.2%
Selenium:1.37µg
1.95%
Vitamin B5:0.14mg
1.37%