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3-Minute Swiss Chard

Swiss chard is one of our most nutrient-rich foods and one that is so easy to prepare. It is a great complement to almost any meal.

Prep and Cook Time: 15 minutes Ingredients: 1 lb Swiss chard, chopped 1 medium clove Chopped Garlic 1 tsp fresh lemon juice 3 TBS extra virgin olive oil salt and black pepper to taste Optional: 6 kalamata olives 1/2 cup feta cheese 1 tsp tamari soy sauce

Directions:

1. Chop garlic and let sit for 5 minutes to bring out its health-promoting properties.
2. Use a large pot (3 quart) with lots of water. Make sure water is at a rapid boil before adding Swiss chard.
3. Cut off tough, bottom part of Swiss chard stems.
4. Add the chopped leaves to the boiling water. Do not cover. Cook for 3 minutes; begin timing as soon as you drop the Swiss chard into the boiling water.
5. Place in colander and press out excess water.
6. Transfer to serving dish and toss with rest of ingredients while it is still hot.
7. Using a knife and fork, cut Swiss chard into small pieces for better flavor.

   Serves 2

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute Swiss Chard is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

3-Minute Quick Boiled Swiss Chard 1.00 serving 251.84 grams 225.96 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 1882.44 mcg 2353.1 187.4 excellent vitamin A 13871.57 IU 277.4 22.1 excellent vitamin C 69.68 mg 116.1 9.3 excellent magnesium 184.24 mg 46.1 3.7 very good manganese 0.86 mg 43.0 3.4 very good potassium 868.74 mg 24.8 2.0 good iron 4.11 mg 22.8 1.8 good vitamin E 4.29 mg 21.4 1.7 good copper 0.41 mg 20.5 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 3-Minute Swiss Chard

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