Nutrition Facts for Italian style swiss chard

Italian Style Swiss Chard

Elevate your vegetable side dish game with this vibrant and nutrient-packed Italian Style Swiss Chard recipe! Featuring tender Swiss chard leaves and crisp stems, sautéed to perfection with golden garlic, a touch of red pepper flakes, and a splash of zesty lemon juice, this dish is flavorful, healthy, and quick to prepare. The combination of earthy greens and a subtle heat makes it a standout accompaniment to any meal, ready in just 20 minutes. Top it off with a sprinkle of Parmesan cheese for an optional savory finish, or enjoy it as a dairy-free option. Perfect for a Mediterranean-inspired menu or as a comforting complement to your favorite mains, this recipe combines effortless cooking with bold flavors, making it a delicious and easy way to embrace leafy greens.

Nutriscore Rating: 67/100
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Prep Time:10 mins
Cook Time:10 mins
Total Time:20 mins
Servings: 4

Ingredients

  • 1 bunch Swiss chard
  • 3 pieces Garlic cloves
  • 2 tablespoons Extra virgin olive oil
  • 0.5 teaspoons Red pepper flakes
  • 0.5 teaspoons Salt
  • 0.25 teaspoons Black pepper
  • 1 tablespoon Lemon juice
  • 2 tablespoons Parmesan cheese (optional, for garnish)

Directions

Step 1

Wash the Swiss chard thoroughly under cold running water, then pat it dry. Separate the leaves from the stems. Roughly chop the leaves and finely chop the stems.

Step 2

Peel and thinly slice the garlic cloves.

Step 3

Heat the olive oil in a large skillet over medium heat.

Step 4

Add the garlic slices to the skillet and sauté for 1-2 minutes, stirring frequently, until fragrant and lightly golden but not burnt.

Step 5

Stir in the chopped Swiss chard stems and cook for 3-4 minutes until they begin to soften.

Step 6

Add the Swiss chard leaves to the skillet in batches, cooking and stirring until they wilt before adding the next batch. This should take about 5-6 minutes in total.

Step 7

Sprinkle the red pepper flakes, salt, and black pepper over the mixture. Stir well to coat the chard evenly with the seasonings.

Step 8

Remove the skillet from the heat and drizzle the lemon juice over the cooked chard. Toss to combine.

Step 9

Transfer to a serving dish and, if desired, sprinkle with freshly grated Parmesan cheese.

Step 10

Serve immediately as a delicious and healthy side dish.

Nutrition Facts

Serving size 243.7 grams (243.7g)
Amount per serving % Daily Value*
Calories 338
Total Fat 31.40g 40%
Saturated Fat 5.90g 30%
Polyunsaturated Fat 0.00g
Cholesterol 6mg 2%
Sodium 1708mg 74%
Total Carbohydrate 12.10g 4%
Dietary Fiber 3.80g 14%
Total Sugars 2.40g
Protein 7.90g 16%
Vitamin D 0IU 0%
Calcium 218mg 17%
Iron 4mg 20%
Potassium 749mg 16%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 77.9%
Protein: 8.7%
Carbs: 13.3%