Swiss Chard with Horseradish

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
92%
Swiss Chard with Horseradish
45 min.
8
86kcal

Suggestions


Indulge in a delightful and nutritious side dish that brings a burst of flavor to your table: Swiss Chard with Horseradish. This vibrant recipe combines the earthy taste of fresh green Swiss chard with the zesty kick of horseradish, creating a truly memorable dining experience. With a health score of 92, this dish caters to a variety of dietary needs, making it a perfect choice for those seeking vegetarian, vegan, gluten-free, and dairy-free options without compromising on taste.

Ready in just 45 minutes, it serves up to 8 people, making it an excellent addition to family meals or gatherings with friends. Imagine the beautiful presentation of sautéed chard leaves paired with the subtle sweetness of caramelized onions and the robust flavor of horseradish—crowd-pleasers for sure!

At only 86 calories per serving, this dish allows you to indulge guilt-free, all while delivering a healthy dose of essential vitamins and minerals. The caloric breakdown reveals a balanced composition of macronutrients, with a focus on healthy fats and plant-based proteins. Whether paired with a main course or enjoyed on its own, Swiss Chard with Horseradish is not just a side dish; it’s a celebration of wholesome ingredients and vibrant flavors that will elevate any meal. So, gather your ingredients and get ready to savor the goodness of this very healthy recipe!

Ingredients

  • 1.5 tablespoons horseradish white drained to taste (not )
  • tablespoons olive oil 
  • medium onion halved lengthwise thinly sliced
  • 0.5 teaspoon salt 
  • pounds swiss chard green (2 to 3 bunches; see Cooks' notes)
  • tablespoons water 

Equipment

  • bowl
  • paper towels
  • pot
  • ziploc bags
  • tongs
  • colander

Directions

  1. Cut out stems and center ribs from chard, discarding any tough parts (see Cooks' notes), then chop. Wash leaves well, then cut in half crosswise (leave whole if on the smaller side).
  2. Heat oil in a wide heavy pot (5- to 7-quart capacity) over medium heat until shimmering, then cook onion, stirring occasionally, until it begins to soften, about 5 minutes.
  3. Add chard stems and ribs, the water, and 1/2 teaspoon salt, and cook, covered, until just tender, 8 to 10 minutes.
  4. Increase heat to medium-high.
  5. Add leaves in handfuls, turning with tongs and adding more as previous batches wilt, until all leaves have been added to pot. Cover with lid, then reduce heat to medium and cook, stirring once or twice, until just tender (do not overcook), 2 to 3 minutes.
  6. Remove from heat and stir in horseradish.
  7. •Chard tends to be quite sandy, so you will likely need to wash it in several changes of cold water in a large, deep bowl or clean sink. If cooking right away, just drain it in a colander, but don't spin it dry.•Raw chard can be sliced and chopped 1 day ahead; keep leaves and ribs in separate resealable plastic bags. If it is still wet from washing, spin it dry and stick a paper towel in each bag (wet greens in plastic bags deteriorate quickly). When cooking, you'll likely need to add a little more water to make up for the water not still clinging to the leaves.•Green Swiss chard has wider stems than red or rainbow chard. Bunches vary in how much of the stem is attached, so the amount of pale stems and green leaves you end up with in 3 pounds will vary.

Nutrition Facts

Calories86kcal
Protein13.6%
Fat53.02%
Carbs33.38%

Properties

Glycemic Index
11.75
Glycemic Load
1.53
Inflammation Score
-10
Nutrition Score
21.025217408719%

Flavonoids

Catechin
2.55mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
9.95mg
Myricetin
5.28mg
Quercetin
6.53mg

Nutrients percent of daily need

Calories:85.58kcal
4.28%
Fat:5.62g
8.65%
Saturated Fat:0.78g
4.9%
Carbohydrates:7.96g
2.65%
Net Carbohydrates:4.92g
1.79%
Sugar:2.68g
2.98%
Cholesterol:0mg
0%
Sodium:520.4mg
22.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.25g
6.49%
Vitamin K:1415.06µg
1347.67%
Vitamin A:10403.47IU
208.07%
Vitamin C:52.75mg
63.94%
Magnesium:139.97mg
34.99%
Manganese:0.64mg
32.21%
Vitamin E:3.97mg
26.49%
Potassium:671.74mg
19.19%
Iron:3.13mg
17.41%
Copper:0.31mg
15.62%
Fiber:3.05g
12.19%
Vitamin B6:0.19mg
9.35%
Vitamin B2:0.16mg
9.26%
Calcium:91.8mg
9.18%
Phosphorus:83.1mg
8.31%
Folate:28.03µg
7.01%
Vitamin B1:0.07mg
4.97%
Zinc:0.66mg
4.4%
Vitamin B3:0.71mg
3.54%
Vitamin B5:0.31mg
3.12%
Selenium:1.68µg
2.4%
Source:Epicurious