Heart-Healthy Steamed Swede
Discover the simplicity and nutritional power of our "Heart-Healthy Steamed Swede," a delicious and low-effort side dish that celebrates the natural sweetness of swede (also known as rutabaga). Perfectly steamed to fork-tender perfection, this recipe locks in essential vitamins and minerals while keeping calories low, making it an excellent choice for heart health and wellness. With just a touch of optional olive oil, a sprinkle of fresh parsley, and a dash of salt and pepper, this dish combines wholesome flavors with a light, satisfying finish. Ready in just 40 minutes, it’s a versatile accompaniment to any meal or a nourishing snack on its own. Whether you’re looking to support a heart-healthy lifestyle or simply enjoy the earthy goodness of swede, this recipe is both comforting and guilt-free!
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Ingredients
- 1 medium-sized (approximately 800 grams) Swede (Rutabaga)
- 1 teaspoon Olive oil (optional, for serving)
- 1 tablespoon, chopped Fresh parsley (optional, for garnish)
- 0.5 teaspoon Salt (optional, heart-healthy pinch)
- 0.25 teaspoon Freshly ground black pepper
Directions
Step 1
Wash the swede thoroughly under running water to remove dirt. Peel the skin using a vegetable peeler or a knife, ensuring to remove any tough outer layer.
Step 2
Cut the swede into roughly 1-inch cubes for even cooking.
Step 3
Add about 2 inches of water to the bottom of a steamer pot and bring the water to a boil over medium-high heat.
Step 4
Place the swede cubes in the steamer basket. Ensure that the water does not touch the bottom of the steamer basket.
Step 5
Cover the pot with a well-fitted lid and reduce the heat to medium. Allow the swede to steam for approximately 25-30 minutes or until they are tender when pierced with a fork.
Step 6
Once cooked, carefully remove the steamer basket from the pot. Allow the swede to cool for a minute or two before serving.
Step 7
For added flavor, drizzle the cooked swede with 1 teaspoon of olive oil (optional). Sprinkle with a pinch of salt, freshly ground black pepper, and chopped parsley if desired.
Step 8
Serve warm as a side dish or light, heart-healthy snack.
Nutrition Facts
| Serving size | 808.5 grams (808.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 338 |
| Total Fat 6.10g | 8% |
| Saturated Fat 0.90g | 5% |
| Cholesterol 0mg | 0% |
| Sodium 1214mg | 53% |
| Total Carbohydrate 69.20g | 25% |
| Dietary Fiber 18.60g | 66% |
| Total Sugars 36.00g | |
| Protein 8.90g | 18% |
| Vitamin D 0IU | 0% |
| Calcium 348mg | 27% |
| Iron 4mg | 21% |
| Potassium 2449mg | 52% |
Source of Calories