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Recipe & Guide - Swiss Chard
Great source of Vitamin C Also called: leaf heel or spinach beet The Swiss chard you buy at the market may be the red or green variety.
Both add a lovely colour to dishes, along with a versatility that makes them perfect for a wide range of dishes.
A close relative of the beet.
Swiss chard is not actually "Swiss," but is thought to have originated from the Mediterranean and Near East. The leaves of chard are often used in recipes calling for spinach, adding a "bite." and the taste of the stem is reminiscent of celery.
Selection and Storage
When choosing Swiss chard, look for crisp, heavy white or red stems and fresh, glossy leaves.
Store for up to 5 days in the refrigerator unwashed and loosely wrapped in plastic.
Preparation and Eating Tips
Wash the chard well before using, and you may want to peel the ribs from the stalks if they are thick and mature.
Separate the leaves from the stalks and cook separately, as the stalks take longer to cook. The leaves may be used in recipes calling for cooked spinach or greens. Swiss chard turns out wonderfully boiled, steamed or microwaved.
SWISS CHARD-CHICKEN SKILLET- 20 minutes 4 cups Swiss chard, washed and drained
1 cup onion, chopped
3 garlic cloves, minced
6 ounces chicken breast meat, cubed
1 cup rice, cooked
12 cup cheddar cheese, shredded
1 tablespoon low-sodium soy sauce 1. Preheat broiler.
2. Cut stems off chard leaves and dice. Cut leaves into 12-inch strips.
3. Spray nonstick skillet with cooking spray. Cook chard stems, onion, garlic and chicken over medi¬um heat for about 8 minutes.
Add chard leaves and 2 tablespoons water; cook another 3 minutes, until chard is limp. Add soy sauce and rice and cook another 2 minutes.
4. To serve, divide mixture between 2 oven-proof serving plates and sprinkle cheese evenly over top. Place under broiler for 2 minutes. Nutrient Analysis per serving:
Calories-341.9
Protein-29.4 g
Fat-6.5 g
Carbohydrates-40.4 g
Dietary Fibre-3.7 g
Sodium-365.6 mg
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Recipe & Guide - Swiss Chard
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