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(6 votes, average: 4.17 out of 5)
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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 delicious enough to grace any plate. This Wilted Chard Salad with Walnuts is perfect if you are on a neutropenic diet, and can’t eat raw foods. You really won’t miss them as you tuck into this earthily sweet salad that uses every bit of this wonderful leafy green. Its subtle flavor and soft texture is enhanced by the added crunch of walnuts, and crisp celery. In or out of treatment, you will love it.
Preparation
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.
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
Nutritional Information
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
*per serving
Ann's Tips and Tricks
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.
