Saturday, February 26, 2011

Adding Some Rainbow to Winter

Saute the stems of the chard
Loads of leafy greens
Chard. What is it? It's one of those elusive greens that seems to be mentioned in all the health magazines. This veggie is in the same family as beets and spinach and is also high in antioxidants and anti-inflammatory benefits. Chard packs a punch with Vitamins K, A and C. It's nutritional value is lauded, but does it taste any good?

The perfect mix of savory & sweet make this a delicious & healthy dinner

Last month I clipped a recipe that was printed in the Chicago Tribune for rainbow chard that sounded interesting and figured I'd give it a shot. It was DELICIOUS and rainbow chard has become my new veggie obsession. I've made this recipe at least 3 times now and decided I'd take some photos of this beautiful green to show you just how great it is.

When I make this recipe I typically serve it over brown rice. I have substituted peanut oil for sesame oil as well.

This recipe appeared in the January 19th Chicago Tribune

Stir-fried Swiss chard with pine nuts and balsamic butter

Prep: 20 minutes

Cook: 15 minutes

Makes: 2 servings

From "Fast, Fresh and Green," by Susie Middleton

1 teaspoon each: balsamic vinegar, soy sauce

1/2 teaspoon dark brown sugar

12 ounces Swiss chard

1 tablespoon peanut oil

3 tablespoon pine nuts

1/4 teaspoon coarse salt

1 clove garlic, finely chopped

1 tablespoon unsalted butter

1. Combine the vinegar, soy sauce and sugar in a small bowl. Pull or cut the stems away from the chard leaves. Cut or rip the leaves into 2- to 3-inch pieces. Slice the stems crosswise into 1/4-inch pieces.

2. Heat the oil in a large wok or skillet over medium heat. Add the pine nuts; cook, stirring, until lightly browned, 1 to 2 minutes. (Watch carefully because they brown quickly.) Off the heat, transfer the pine nuts to a plate, leaving behind as much oil as possible.

3. Return the pan to the heat; add the chard stems and a pinch of salt; cook, stirring occasionally, until shrunken and beginning to brown lightly, about 5 minutes. (They will begin to crackle in the pan as moisture evaporates.) Add the garlic; stir-fry just until fragrant, a few seconds. Add all of the chard leaves and 1/4 teaspoon of salt; toss the chard leaves just until wilted, 30 to 45 seconds. Stir in the balsamic mixture; remove the pan from the heat. Stir in the butter until melted. Fold in half of the pine nuts. Transfer the chard to a serving bowl; garnish with the remaining pine nuts.

Nutrition information

Per serving: 237 calories, 76% of calories from fat, 21 g fat, 5 g saturated fat, 15 mg cholesterol, 10 g carbohydrates, 5 g protein, 739 mg sodium, 4 g fiber


  1. Yum! Keep on with the quick, nutritious meals; I need some ideas!

  2. Can't beat that combo - quick and nutritious and cheery!

  3. Thought you might like this chard recipe too:
    I haven't tried it, but it was raved about online.