Steamed Chard

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 5 ingredients
Dark green leafy vegetables are chock full of vitamins and minerals like calcium. Similar to cabbage, they strengthen our immune systems. This simple recipe will teach you how to make delicious and simple steamed...

Ingredients

  • 1 bunch of Swiss chard, washed in cold water
  • Sea salt, to taste
  • 2 teaspoons chopped flat leaf parsley
  • ½ of 1 lemon, or to taste
  • 2 teaspoons extra virgin olive oil (optional)

Nutrition Facts

Calories

87 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

10 g

Sugar

3 g

Fiber

4 g

Protein

5 g

Sodium

574 mg

Directions

  1. Strip the leaves of the chard from the thick stems, and wash again. Set aside in a bowl, still wet. Thinly slice the stems.
  2. Put the stems in a large saucepan and add just enough boiling water to cover the bottom of the pan. Sprinkle with a little sea salt and cover; boil them for 3-5 minutes or until they are just tender. Drain and set aside.
  3. In the same pot, add the reserved leaves, with the water that clings to them, an extra ½ cup of cold water and salt and bring to a boil.  Turn the heat down, cover and cook about 2 to 3 minutes or until the leaves are wilted and just tender.
  4. Drain the greens and squeeze as much water out of them as you can. Roll them into a ball, roughly slice them up and toss with the reserved stems and the parsley. Squeeze the lemon over them to taste and sprinkle with the olive oil.  Toss again. Serve immediately.

Chef Tips

If you are freezing the extra greens, after step 3 drain and run under cold water to stop them from cooking. Squeeze out all the excess water, roll them into a ball and roughly slice them up. Store in a marked sealable freezer bag, being sure to get as much air out as possible. Freeze flat to save space. Freeze the cooked stems separately.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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