Rainbow Swiss chard is sauteed simply with a little garlic, olive oil, tamari, and finished with sesame seeds and lemon juice.
Reader Vik C. wrote in:
I never ate greens until you made them for us. (My mother-in-law used to make them, fried in bacon fat and with pork in them and cooked for hours. Bleah. I wouldn’t touch them even before I was a vegetarian, and they all used to tease me to “eat some greens.”) When you made that very simple dish of Swiss chard sauteed in olive oil, it was a revelation. Have made it many, many times since then. We pick some organic chard up nearly every time we go to Whole Foods. And many people I know are clueless about the wonders of sauteed chard. Please share your recipe!
Suitable for:
vegan, gluten-free, reduced-sugar diets
Not for:
low-sodium or migraine diets
- 1 bunch Swiss chard (450 g)
- 2-3 cloves garlic
- 1 lemons
- 2-3 tsp Bragg's liquid aminos or tamari
- 1 tbsp sesame seeds
- Wash the chard and roughly chop the stems. The easiest way to do this is to put the largest leaf on the bottom, lay the other ones on top (with the stems to the right) and then roll them all up into a bundle. (Basically, like a giant chiffonade roll.) If you have a very large bunch, do it in two batches.
- Slice the stems into about 1-inch pieces with your chef's knife and set aside.
- Slice through the leaves as well. Then cross-cut the leaves once or twice.
- Heat a large saute pan
, then add olive oil.
- Add the garlic and sesame seeds and stir for no more than a minute.
- Add the chard stems for 3 minutes. then add the leaves.
- As the chard wilts, splash on some of the Bragg's or tamari.
- When the chard is fairly wilted (about 3 or 4 minutes), squeeze one lemon over it.
- Add sea salt
or kosher salt
(not much, as the tamari is salty) and a little cracked black pepper. Taste and adjust the seasonings. Serve topped with a sprinkle of sesame seeds.
Per serving:
- 40 calories
- 1 g fat
- 0 g saturated fat
- 0 g monounsaturated fat
- 1 g polyunsaturated fat
- 0 g trans fat
- 0 g cholesterol
- 402 mg sodium
- 461 mg potassium
- 6 g carbohydrate
- 2 g fiber
- 2 g sugars
- 3 g protein
- 1 Weight Watchers Points Plus
If you have sauteed greens left over, you can make a yummy dip. Throw them in the blender with one or two handfuls of walnuts and about 1/4 C. (60 ml) filtered water. Blend. Add more water if needed to make a smooth dip. Great on toasted bread (like Udi's whole grain), as a dip for veggies, spread on pizza. If using over pasta, add a bit more water to create a sauce-like consistency.
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