Chard- cook for your life-anti cancer recipes

Chard With Cumin & Currants

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Clock Icon for Prep Time min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

This recipe is an easy and delicious way to use every part of chard’s cancer-fighting properties in one simple side dish. It is great with grilled or roasted fish, with chicken, or even with...


Ingredients

  • 1 bunch red or rainbow chard, leaves stripped, stems reserved.
  • 2 tablespoons olive oil
  • ½ teaspoon cumin seeds
  • 2 cloves garlic thinly sliced
  • 1 large shallot thinly sliced
  • 2 tablespoons currants
  • Sea salt to taste

Nutrition Facts

Calories

223 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g

Carbohydrates

23 g

Sugar

12 g

Fiber

6 g

Protein

6 g

Sodium

681 mg

Directions

  1. Take the chard stems. Cut any wide ones in half down the center and thinly dice. Set aside. Cut the chard leaves into large pieces. Set aside separate from the diced stems.
  2. Heat the olive oil in a 10”-12” sauté pan over a medium high flame. When it starts to ripple add the cumin seeds. Cook until they darken, about 30 seconds then add the garlic. As soon as that starts to color, add the sliced shallots.
  3. When the shallots will start to soften and darken, about 3-5 minutes, add the diced chard stems. Cook, stirring until they too start to soften, about 2 minutes then add the currants. Sprinkle with salt and stir to mix. Lower the flame to medium and partially cover. Cook for 5 minutes, stirring occasionally, or until the chard stems are soft but still have a little bite.
  4. Remove the lid, turn up the flame to medium high. Add the reserved chard leaves in batches. As soon as one batch starts to wilt and shrink down, stir in another until all the chard is in the pan. Sprinkle with a little more salt. Cook stirring 5 minutes more or until the chard is completely wilted and tender. Serve immediately with lemon wedges.

Chef Tips

Currants are the tiny Greek or Corinth raisins often used in baking. They spread around the dish more. If you can’t find them, use the larger Thompson raisins.

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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