Packed with folic acid, vitamin C, beta carotene, iron, and fiber, Swiss chard is one of the most nutritious vegetables there is! This recipe is simple and goes well with any Italian dish. Leftovers can be whipped into mashed potatoes for a great accompaniment to any chicken, beef, or pork recipe. Try this recipe using spinach or any dark green leafy vegetable. Sprinkle with low-fat Parmesan cheese for a different taste.
2 teaspoons olive oil
4 cloves garlic, minced
16 cups Swiss chard, washed, drained, and chopped
1 tablespoon fresh oregano leaves
1/4 teaspoon salt
dash of black pepper
pinch red pepper flakes
1 tablespoon red wine vinegar
1) Heat oil in large, nonstick skillet over medium heat. Add garlic and saute for 2 minutes, stirring frequently.
2) Add chard, toss to mix with garlic, cover, and cook for 3 minutes, or until chard begins to wilt.
3) Stir in oregano, salt, black pepper, and red pepper flakes. Cover and cook 5 minutes, or until chard is tender, but still bright green.
4) Remove from heat, add vinegar, toss, and serve. Makes 3 cups or six 1/2-cup servings.
Nutritional Analysis per serving: 35 Calories; 38 percent fat (1.5 grams); 0 gram saturated fat; 18 percent protein; 44 percent carbohydrate; 1.7 grams fiber.