Swiss Chard with Crisp Apples

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
69%
Swiss Chard with Crisp Apples
30 min.
8
61kcal

Suggestions


Discover the vibrant flavors of Swiss Chard with Crisp Apples, a delightful side dish that perfectly balances health and taste. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it an excellent choice for anyone looking to enjoy a nutritious meal without compromising on flavor. With a health score of 69, this dish is packed with essential nutrients while keeping the calorie count low at just 61 kcal per serving.

Imagine the sweet crunch of fresh Honeycrisp apples mingling with the earthy notes of sautéed Swiss chard, all enhanced by the tangy brightness of apple cider vinegar and the umami depth of soy sauce. The addition of plump raisins adds a delightful burst of sweetness, creating a harmonious blend of textures and flavors that will tantalize your taste buds.

Ready in just 30 minutes, this recipe is perfect for busy weeknights or as a stunning accompaniment to your holiday feast. Whether you're serving it alongside a hearty main dish or enjoying it on its own, Swiss Chard with Crisp Apples is sure to impress your family and friends. So, roll up your sleeves and get ready to whip up this deliciously healthy side that will leave everyone asking for seconds!

Ingredients

  • tablespoon apple cider vinegar 
  • tablespoon coconut aminos 
  • large onion chopped
  • 0.3 cup raisins 
  •  apples red cored crisp chopped (such as Honeycrisp)
  • servings pepper black freshly ground to taste
  • bunches swiss chard ( 1 pound 12 ounces)

Equipment

  • bowl
  • frying pan
  • wok
  • dutch oven

Directions

  1. Place the raisins in a small bowl and pour enough hot water on them just to barely cover. Set aside.
  2. Cut the stems off of the chard. Trim and discard the bottoms of the stems if they’re dry, and chop the stems into 1/4-inch slices. Set the sliced stems aside.
  3. Cut the leaves in half lengthwise and then slice into 1/2-inch strips. Keep the sliced leaves separate from the stems.
  4. Heat a deep, non-stick dutch oven or wok.
  5. Add the onions and cook, stirring, until they begin to brown. (If necessary, add water a tablespoon at a time to prevent sticking.)
  6. Add the chard stems and apples and cook for another 2 minutes.
  7. Drain the raisins, reserving the water.
  8. Add the raisins and the chard leaves to the pan and stir well.
  9. Add 1 tablespoon of the raisin water to the pan and cover tightly. Stirring every minute or two, cook until the chard is tender, about 6 minutes.
  10. Remove the lid and cook briefly to boil off any excess moisture.
  11. Remove from the heat, stir in the soy sauce and apple cider vinegar, and add salt and pepper to taste.
  12. Serve hot.

Nutrition Facts

Calories61kcal
Protein10.42%
Fat3.57%
Carbs86.01%

Properties

Glycemic Index
27.73
Glycemic Load
4.49
Inflammation Score
-10
Nutrition Score
14.963478192039%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
1.72mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Luteolin
0.06mg
Isorhamnetin
0.94mg
Kaempferol
4.54mg
Myricetin
2.33mg
Quercetin
7.28mg

Nutrients percent of daily need

Calories:61.34kcal
3.07%
Fat:0.27g
0.42%
Saturated Fat:0.05g
0.33%
Carbohydrates:14.85g
4.95%
Net Carbohydrates:11.9g
4.33%
Sugar:6.36g
7.07%
Cholesterol:0mg
0%
Sodium:204.71mg
8.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.8g
3.6%
Vitamin K:623.74µg
594.04%
Vitamin A:4612.49IU
92.25%
Vitamin C:26.23mg
31.79%
Manganese:0.34mg
17.21%
Magnesium:66.52mg
16.63%
Fiber:2.94g
11.78%
Potassium:400.39mg
11.44%
Vitamin E:1.5mg
10.03%
Iron:1.57mg
8.75%
Copper:0.17mg
8.45%
Vitamin B6:0.12mg
6.21%
Vitamin B2:0.09mg
5.46%
Phosphorus:48.65mg
4.86%
Calcium:47.14mg
4.71%
Folate:15.58µg
3.9%
Vitamin B1:0.05mg
3.44%
Zinc:0.33mg
2.2%
Vitamin B3:0.41mg
2.07%
Vitamin B5:0.18mg
1.83%
Selenium:0.8µg
1.15%