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One of my favorite leafy
greens to recommend is Swiss Chard because it has an unbelievable nutritional
profile while also aiding in blood sugar regulation and it has many anti-inflammatory
benefits as well. This green is not as bitter or thick and fibrous as others (ie:
kale), and works great in stir fries, soups, and omelets. The recipe below is
perfect for those who have not worked with Swiss Chard previously.
Ingredients:
3 bunches
Swiss Chard
1 tbsp olive
oil
2-3 tbsp
chicken or vegetable broth
1 onion,
chopped
3 garlic
gloves, smashed and chopped (roasted even better!)
Pinch of
salt
Juice of 1
lemon
Directions:
1) Wash the
Swiss Chard and cut off any dark parts of chard and last 1” of the stalk. Slice
into fine pieces.
2) Heat oil,
broth, onion, and garlic cloves on pan on medium-high heat.
3) Add
chopped chard to the oil mixture in pan and mix together. Add lemon juice.
4) Cover the
pan with a lid until chard is wilted down.
5) Once
chard is cooked down, salt to taste and serve. I recommend serving with salmon
and a whole grain like farro, kamut, buckwheat, or quinoa. Hot sauce or red
pepper flakes go well on the chard too!
Nutrition Info: 4 servings
Per serving: 75 calories, 3.5 g fat (3 g MUFA), 2 g fiber, >100% DV
Vitamin A
Analysis performed by Diet Analysis Pro software
Picture Source: http://media.pennlive.com/life/photo/swisschardbrightlightsjpg-a31be7c6bb811421.jpg
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