Swiss Chard with Olives

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
67%
Swiss Chard with Olives
15 min.
2
175kcal

Suggestions


If you're looking for a quick and healthy side dish that bursts with flavor, look no further than this delicious Swiss Chard with Olives recipe. With its vibrant colors and tantalizing taste, this dish is sure to impress both your family and guests. Perfectly suited for various dietary needs, it’s vegetarian, vegan, gluten-free, and dairy-free, allowing everyone at the table to enjoy it without worry.

Swiss chard, known for its expressive, slightly earthy flavor, is packed with nutrients and vitamins that contribute to a healthy diet. When paired with the briny goodness of pitted green olives, the fragrant notes of fresh rosemary, and a touch of capers, every bite is an explosion of taste that dances on your palate. This dish takes only 15 minutes to prepare, making it an ideal choice for busy weeknights or spontaneous gatherings.

The rich textures and contrasting flavors not only make this side dish a standout but also transform any meal into an extraordinary culinary experience. From grilled meats to pasta, serving this Swiss Chard with Olives will elevate your dining to new heights. Grab your frying pan and let’s whip up this very healthy, popular dish that will soon become a staple on your dinner table!

Ingredients

  • ounce olives green pitted sliced roughly chopped ( 10 medium)
  • 0.5 teaspoon rosemary fresh minced
  •  green onion chopped
  • 0.5 teaspoon capers 
  • servings olive oil extra virgin 
  • large bunch swiss chard dry rinsed
  • servings pepper black freshly ground to taste

Equipment

  • frying pan
  • knife
  • tongs

Directions

  1. Make olive, rosemary, green onion, caper mixture:
  2. Mix together the olives, rosemary, green onion, and capers with a tablespoon of olive oil and let sit while you prep the chard.
  3. Prep chard leaves and stems: Use a knife to cut along the edges of the main stem of each leaf of chard, remove the stems.
  4. Cut the stems into 1/2-inch slices and set aside.
  5. Cut the leaves separately into 1-inch thick crosswise ribbons. Keep the leaves and the stems separate as you will be cooking them separately.
  6. Heat a large, stick-free sauté pan on medium high heat. Coat the bottom of the pan with about a tablespoon of olive oil, just enough to coat. When the oil is hot, add the chard stems. Cook for a couple of minutes, stirring often, until they begin to soften.
  7. Add olive mixture, then chard leaves: Stir in the olive mixture. Cook for a minute more, then add the chopped chard leaves to the pan.
  8. Use tongs or two large spoons to toss the chard leaves in with the rest of the mixture, so that the chard gets coated with olive oil.
  9. Cover, reduce heat: Cover the pan and reduce the heat to low.
  10. Let cook a few minutes, lift the cover every once in a while to turn the leaves over in the pan. Once the chard has all wilted, remove from heat.
  11. Sprinkle with black pepper to taste.

Nutrition Facts

Calories175kcal
Protein6.37%
Fat79.33%
Carbs14.3%

Properties

Glycemic Index
48
Glycemic Load
1.13
Inflammation Score
-10
Nutrition Score
20.318260949591%

Flavonoids

Catechin
2.25mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.1mg
Kaempferol
9.44mg
Myricetin
4.65mg
Quercetin
4.8mg

Nutrients percent of daily need

Calories:175.13kcal
8.76%
Fat:16.49g
25.37%
Saturated Fat:2.27g
14.19%
Carbohydrates:6.69g
2.23%
Net Carbohydrates:3.62g
1.32%
Sugar:1.87g
2.08%
Cholesterol:0mg
0%
Sodium:555.74mg
24.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.98g
5.96%
Vitamin K:1266.33µg
1206.03%
Vitamin A:9291.5IU
185.83%
Vitamin C:46.15mg
55.95%
Vitamin E:5.43mg
36.2%
Magnesium:124.62mg
31.15%
Manganese:0.57mg
28.6%
Potassium:592.85mg
16.94%
Iron:2.96mg
16.42%
Copper:0.29mg
14.69%
Fiber:3.07g
12.27%
Calcium:89.05mg
8.91%
Vitamin B2:0.14mg
8.34%
Vitamin B6:0.16mg
7.85%
Phosphorus:72.01mg
7.2%
Folate:25.42µg
6.36%
Vitamin B1:0.07mg
4.43%
Zinc:0.57mg
3.81%
Vitamin B3:0.67mg
3.35%
Vitamin B5:0.27mg
2.67%
Selenium:1.52µg
2.18%