3-Minute Quick Boiled Swiss Chard - 9.2g Carbs, 3.67g Fiber, 2.58g Sugar
From: The George Mateljan Foundation
Swiss chard is one of our most nutrient-rich foods and one that
is so easy to prepare. It is a great complement to almost any meal.
Prep and Cook Time: 15 minutes
1 lb Swiss chard, chopped
1 medium clove Chopped Garlic
1 tsp fresh lemon juice
3 Tbsp extra virgin olive oil
Salt and black pepper to taste
Optional:
6 kalamata olives
1/2 cup feta cheese
1 tsp tamari soy sauce
Chop garlic and let sit for 5 minutes to bring out its health-promoting properties.
Use a large pot (3 quart) with lots of water. Make sure water is at a
rapid boil before adding Swiss chard.
Cut off tough, bottom part of Swiss chard stems.
Add the chopped leaves to the boiling water. Do not cover. Cook for
3 minutes; begin timing as soon as you drop the Swiss chard into the
boiling water.
Place in colander and press out excess water.
Transfer to serving dish and toss with rest of ingredients while it
is still hot.
Using a knife and fork, cut Swiss chard into small pieces for better
flavor.
Serves: 2
Total Weight: 251.84g
Nutrition per Serving:
225.96 Calories, 193.15 Calories from Fat, 27.62 Calories from Saturated Fat,
4.19g Protein, 9.2g Carbs, 3.67g Dietary Fiber, 0g Soluble Fiber,
0.01g Insoluble Fiber, 2.58g Total Sugar, 0g Monosaccharides,
0g Disaccharides, 2.95g Other Carbs, 21.46g Total Fat, 3.07g Saturated Fat, 16.59g Mono Fat, 1.66g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
483.36mg Sodium
