Sautéed Swiss Chard with Garlic Recipe – Healthy & Flavorful

Swiss chard is a nutritious leafy green packed with vitamins, minerals, and antioxidants. This Sautéed Swiss Chard with Garlic Recipe is a simple yet flavorful way to enjoy this superfood. With just a few ingredients, including fresh garlic and olive oil, you can create a delicious side dish that pairs well with almost any meal. The combination of earthy Swiss chard and aromatic garlic makes for a perfect balance of flavors. Whether you’re looking for a quick weeknight side dish or a healthy addition to your diet, this recipe is an excellent choice.

Nutrition & Instructions

Nutritional Information (Per Serving)

• Calories: 85 kcal
• Carbohydrates: 8g
• Protein: 3g
• Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 150mg
• Fiber: 4g
• Sugar: 1g
• Vitamin A: 220% DV
• Vitamin C: 50% DV
• Calcium: 10% DV
• Iron: 15% DV

Recipe Details

• Prep Time: 10 minutes
• Active Time: 10 minutes
• Resting Time: 0 minutes
• Cuisine: Mediterranean, American
• Course: Side Dish
• Servings: 4
• Calories per Serving: 85 kcal
• Total Time: 20 minutes

Equipment Needed

• Large skillet or frying pan
• Sharp knife
• Cutting board
• Wooden spoon or spatula
• Measuring spoons

Ingredients

• 1 large bunch of Swiss chard (about 6 cups, chopped)
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1 tablespoon lemon juice (optional)

Instructions

Step 1: Prepare the Swiss Chard

• Wash the Swiss chard thoroughly under running water to remove dirt.
• Trim off the tough ends of the stems and chop them into small pieces.
• Slice the chard leaves into strips and set them aside.

Step 2: Heat the Oil & Sauté Garlic

• Heat olive oil in a large skillet over medium heat.
• Add the minced garlic and cook for about 30 seconds, stirring constantly, until fragrant.

Step 3: Cook the Swiss Chard Stems

• Add the chopped Swiss chard stems to the pan and cook for about 2 minutes, until they start to soften.

Step 4: Sauté the Leaves

• Add the Swiss chard leaves to the pan and toss with the garlic and oil.
• Sprinkle with salt, black pepper, and red pepper flakes (if using).
• Continue cooking for about 5 minutes, stirring occasionally, until the leaves are wilted and tender.

Step 5: Finish & Serve

• Drizzle with lemon juice if desired for added brightness.
• Remove from heat and serve warm as a side dish.

Serving Suggestions

• Pair it with grilled chicken, fish, or steak for a well-balanced meal.
• Serve it over quinoa or brown rice for a vegetarian-friendly option.
• Add it to scrambled eggs or an omelet for a nutritious breakfast.

Storage & Reheating Tips

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Warm in a skillet over low heat for a few minutes or microwave in 30-second intervals until heated through.
• Freezing: Not recommended as the texture of the chard changes when frozen.

Health Benefits of Swiss Chard

• Rich in Antioxidants: Contains beta-carotene, lutein, and zeaxanthin, which promote eye health.
• Supports Heart Health: High in magnesium and potassium, which help regulate blood pressure.
• Boosts Immunity: Packed with vitamins A, C, and K, essential for immune function and bone health.
• Aids Digestion: High fiber content supports gut health and digestion.

Variations & Substitutions

• Add Nuts: Toasted almonds or pine nuts add a crunchy texture.
• Cheesy Twist: Sprinkle with parmesan or feta cheese before serving.
• Spicy Version: Increase red pepper flakes or add a dash of hot sauce.
• Asian-Inspired: Replace olive oil with sesame oil and add a splash of soy sauce.

Final Thoughts

This Sautéed Swiss Chard with Garlic Recipe is an easy, healthy, and delicious way to incorporate leafy greens into your diet. With minimal ingredients and quick preparation, it’s a perfect go-to side dish for any meal. Whether you’re looking for a low-calorie, nutrient-rich option or simply a tasty way to enjoy Swiss chard, this recipe is sure to satisfy. Try it today and enjoy its bold flavors and impressive health benefits!