Wilted Chard Salad with Walnuts - Cook For Your Life- anti-cancer recipes

Wilted Chard Salad with Walnuts

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Chard is one of my favorite vegetables. It is lovely to look at and delightfully quick to cook. In its red and rainbow forms, chard is gorgeous looking enough for any edible arrangement, and...


Ingredients

  • 1 tablespoon olive oil
  • ½ medium onion, chopped
  • 1 rib celery, finely diced
  • Salt, to taste
  • ¾ pound Swiss chard, washed, leaves stripped, stems reserved
  • 5 cloves garlic, minced
  • 1 teaspoon cider vinegar
  • ¾ cup chopped walnuts

Nutrition Facts

Calories

202 cals

Fat

18 g

Saturated Fat

2 g

Polyunsaturated Fat

11 g

Monounsaturated Fat

5 g

Carbohydrates

9 g

Sugar

2 g

Fiber

3 g

Protein

5 g

Sodium

324 mg

Directions

  1. Roughly chop the chard leaves. Set aside. Dice the chard stems. Set aside in a separate bowl.
  2. In a wide skillet over medium heat, heat the olive oil. Add the onions, celery, and some salt and cook until caramelized, about 10 minutes, stirring occasionally.
  3. Add the diced Swiss chard stems and the garlic and cook for 5 minutes, stirring occasionally.
  4. Turn the heat up to medium-high and add the Swiss chard leaves, vinegar, chopped walnuts and a little salt. Cook, stirring, until the leaves have wilted, about 3 minutes. Taste for seasonings, then serve warm or at room temperature.

Chef Tips

Use ruby or rainbow chard to make this salad. Their brightly colored stems will glow on your plate like jewels.
Walnuts are one heart-healthy, cancer-fighting nut! They are rich in antioxidants, ALA omega 3 fats, B vitamins and minerals.

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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