Braised Chard

It doesn’t get much simpler, or more nutrient dense (with a Nutrivore Score of 1706!), than this recipe for Braised Chard. Braising simply means cooking in both fat and liquid. It is a quick and easy way to cook leafy greens. Feel free to use rainbow chard with its Nutrivore Score of 6573 or Swiss chard with its Nutrivore Score of 6198.

Featured Ingredients

Chard is one of the most nutrient-dense foods on the plant! Per 2-cup serving, both swiss chard and rainbow chard deliver at least 10% or more of the daily value of 9 different nutrients including vitamins, minerals, and phytonutrients. They are a top 25 food source of betalains, carotenoids, and vitamin K.

Olive oil is consistently linked with health benefits, including reducing cardiovascular disease risk (both heart disease and stroke), Alzheimer’s risk, and cancer risk, improving blood sugar regulation and insulin sensitivity, reducing likelihood of weight gain (and maybe even aid in weight loss), reducing joint pain and swelling in rheumatoid arthritis, and generally reduce markers of inflammation.

Swiss Chard Nutrients

Extra-Virgin Olive Oil Nutrients

Braised Chard

Nutrivore Score: 1706

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 84kcal

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Ingredients

• 2 tablespoons olive oil or cooking fat of choice
• 12 cups chard chopped
• 1/2 cup broth (up to 1/2 more if needed)
• salt to taste
• squeeze of lemon juice

Instructions

• Heat the fat in a large skillet over medium-high heat.
• Add the chard and 1 to 3 tablespoons of the broth. Stir relatively frequently. If the broth evaporates before the greens are fully cooked, add a little more.
• When the greens are done to your liking, taste and season with salt and a squeeze of lemon juice.

Nutrition

Nutrition Facts

Braised Chard

Amount per Serving

Calories

84

% Daily Value*

Fat

 

7

g

11

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

5

g

Sodium

 

348

mg

15

%

Potassium

 

409

mg

12

%

Carbohydrates

 

4

g

1

%

Fiber

 

2

g

8

%

Sugar

 

1

g

1

%

Protein

 

2

g

4

%

Vitamin A

 

6668

IU

133

%

Vitamin C

 

32

mg

39

%

Calcium

 

55

mg

6

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.