A tangy chard recipe rich in healthful nutrients!
We love to use colorful Rainbow Swiss chard with green, yellow, red and orange stems. This tangy dish can be made with the traditional dark green Swiss chard just as well.
The dark green leaves are rich in fiber, potassium, iron and magnesium, as well as vitamins C, A and K.
Garlic, rich in sulfur supports detoxification as well as a healthy digestive system. Garlic is not only heart healthy, but also cancer protective.
The lemon and capers bring out the natural tangy flavor of the chard and nicely balance the garlic and olive oil.
Note: Chard is also high in oxalic acid which should be avoided by any one with risk for or history of kidney stones.
Ingredients
1 tablespoon organic extra virgin olive oil
1-2 tablespoons fresh garlic, chopped (depending upon how much you like garlic)
4 cups coarsely chopped organic Swiss chard leaves, stems removed (8 large leaves)
2 tablespoons capers, rinsed and drained
2 teaspoons fresh lemon juice
1 tablespoon toasted pine nuts (optional)
Preparation
1. Warm a skillet over low heat.
2. Add olive oil and garlic.
3. Sauté for 1-2 minutes or until garlic begins to brown.
4. Add chopped chard leaves.
5. Toss until chard is evenly coated with oil.
6. Increase heat to medium and cook for 2 minutes, until wilted slightly and still bright green
7. Add capers and lemon juice.
8. Cover and cook for 2 more minutes, until chard is tender. Be vigilant so as not to overcook!
9. Remove from heat and garnish with toasted pine nuts.
Pair this recipe as a side dish or appetizer with a savory protein and you have a balanced meal that will leave you feeling healthy and energized!
