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Swiss Chard Print E-mail
by Charles Stuart Platkin   
Thursday, 16 March 2006
The vegetable’s scientific name is beta vulgaris subspecies cicla with the word cicla referring to Sicily where swiss chard first grew. Its popular name stems from the fact that a Swiss botanist determined the plant’s scientific name. Today, swiss chard is most popular in the Mediterranean. Swiss chard can also be found in northern Europe and South America.

 

Swiss chard is extremely versatile, has a mild sweet yet slightly bitter flavor (similar to beets), and has large green leaves with ribs running throughout. The leaves can be smooth or curly and are attached to fleshy, crunchy white, red or yellow celery-like stalks.

Swiss chard is an excellent source of vitamins A and C, and also contains potassium and fiber.

Swiss chard is available from spring through the fall with a peak from June through October. Choose swiss chard that has crisp stalks and firm, bright leaves. Like other greens, chard should be wrapped in plastic and can be kept in the refrigerator for approximately 2 days. If blanched, swiss chard greens can be frozen. Boil greens for 2 minutes, drain, chill in ice water and drain again and pack in an airtight container.

 

 
Swiss Chard
Serving Size: 1 cup
Amount Per Serving% Daily Value
Calories 5 
Calories from Fat 0g  
Total Fat 0g0%
  Saturated Fat 0g0%
Sodium 75mg2%
Total Carbohydrate 1g0%
  Dietary Fiber 1g4%
  Sugars 0g
Protein 1g
Vitamin A 45%
Vitamin C20%
Calcium2%
Iron4%

* Percent Daily Values are based on a 2,000 calorie diet.

  
Preparation

Prior to cleaning greens, any wilted or yellow leaves should be removed. Next, dunk greens into a bowl of tepid water a few times to clean. Drain and use a salad spinner to dry greens for use in salads. For use in cooking, it is not necessary to completely dry leaves.

Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes.

To decrease the bitterness of greens, blanch them in boiling water for approximately one minute prior to cooking (though this does diminish some if their nutritional value), the color, flavor and texture will be preserved. Greens can than be sautéed (do not use aluminum or iron pans), or added to various dishes during cooking.

 Include Cooking Greens in your 5 to 9 A Day Plan!
  • Chop cooking greens and add to salads.
  • Stir-fry greens and add your favorite meat and
    Seasonings.
  • Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables.
  • Chop cooked greens for use in stuffing, custards, and eye dishes.
  • Combine chopped greens, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.
  • Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings.
  • Don’t forget to include greens with your New Year’s meal for good luck!

Recipes

Lentil and Swiss Chard Soup
Makes 4 servings
Each serving equals one and one-half Five A Day servings
Source: Melissa’s

Ingredients

1 cup green lentils
1 lb swiss chard, washed, trimmed and chopped into ½ inch strips
6 ¾ cups water
10 cloves garlic, peeled
¼ tsp salt
juice of 2 lemons
2 Tbsp extra virgin olive oil

Put the lentils and water in a large saucepan and place over high heat. Bring to a boil, add the chopped chard, and reduce the heat to medium. Cover the pan and boil gently for 15 minutes. Mix the softened chard and the lentils well and cook uncovered for another 45 minutes.

In the meantime, place the garlic cloves in a mortar, add a generous pinch of salt, and pound with a pestle until you have a smooth paste. Slowly incorporate the lemon juice into the garlic paste, then do the same with the olive oil. Add the garlic mixture to the soup. Season with salt and simmer uncovered for 5 minutes. Serve at room temperature.

Nutritional analysis per serving: Calories 246, Protein 14g, Fat 7g, Calories From Fat 24%, Cholesterol 0mg, Carbohydrates 34g, Fiber 9g, Sodium 266mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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