Don’t let Swiss chard intimidate you: It’s one of the easiest nutrient-rich leafy vegetables to prepare.

The vegetable is the perfect fast side dish for dinner or lunch, and it goes with everything -- beef, pork, lamb, poultry and fish. You can even shred it into soups and stews.

Rainbow Swiss chard stems -- a mixture of red, pink, yellow and orange -- are completely edible. Swiss chard is low-calorie and extremely high in antioxidants vitamin A and C.

Makes 4 servings (1/2 cup each)


1 large bunch rainbow Swiss chard, roughly 1 pound

2 teaspoons extra virgin olive oil

2 teaspoons minced garlic

2 teaspoons lemon juice

1 teaspoon lemon zest

1 tablespoon finely chopped fresh oregano

1/8 teaspoon salt

1/8 teaspoon ground black pepper


1.  Trim chard stem tips, then rinse, drain and coarsely chop.

2.  Heat oil in skillet over medium heat. Add garlic and saute one minute.

3.  Add chard and cook two minutes, until chard begins to soften.

4.  Stir in lemon juice, zest, oregano, salt and pepper. Cook until chard is tender, about five to six minutes, stirring frequently. Serve immediately.

Nutrition information (per serving)

Calories: 50

Protein: 2 g

Carbohydrate: 6 g

Fat: 2.5 g

Saturated Fat: 0 g

Cholesterol:  0 mg

Sodium: 342 mg

Potassium:  500 mg

Calcium: 76 mg

Iron: 2.4 mg

Vitamin A: 7726 IU

Vitamin C: 41 mg

Fiber: 2 g

Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis and Jacksonville, Fla. As a culinary-nutrition consultant, writer and spokeswoman for the food, beverage and agriculture industry, Galeaz is passionate about blending great taste with good health in all her culinary creations


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Sauteed Rainbow Swiss Chard Recipe

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