Swiss chard with olives, capers, and rosemary is a delicious and nutritious dish that combines earthy greens with the briny flavors of olives and capers, enhanced by the aromatic notes of rosemary. It's a simple yet flavorful way to incorporate more leafy greens into your diet, perfect as a side dish or a light main course.
- Choose fresh, vibrant Swiss chard with crisp, unblemished leaves for the best flavor and texture.
- If you prefer a milder taste, you can blanch the Swiss chard briefly before sautéing to reduce its bitterness.
- Use high-quality extra virgin olive oil to enhance the overall flavor of the dish.
- Be mindful of the salt content in the olives and capers, as they can add significant salinity to the dish. You may not need to add extra salt.
- Finely chop the rosemary to ensure it evenly distributes and infuses the dish with its flavor.
Preparing Swiss chard with olives, capers, and rosemary is a quick and satisfying way to enjoy a healthy meal packed with bold flavors. By following these tips and using fresh ingredients, you can create a dish that is not only nutritious but also a delight to the palate. Enjoy this flavorful green dish as part of a balanced diet.
Nutrition Facts | |
---|---|
Serving Size | 300 grams |
Energy | |
Calories 81kcal | 3% |
Protein | |
Protein 5g | 3% |
Carbohydrates | |
Carbohydrates 13g | 4% |
Fiber 5g | 14% |
Sugar 3.22g | 3% |
Fat | |
Fat 18g | 20% |
Saturated 2.66g | 9% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 670ug | 74% |
Choline 44mg | 8% |
Vitamin B1 0.10mg | 8% |
Vitamin B2 0.25mg | 19% |
Vitamin B3 1.12mg | 7% |
Vitamin B6 0.24mg | 14% |
Vitamin B9 40ug | 10% |
Vitamin B12 0.00ug | 0% |
Vitamin C 70mg | 75% |
Vitamin E 4.85mg | 32% |
Vitamin K 1800ug | 1502% |
Minerals | |
Calcium, Ca 150mg | 12% |
Copper, Cu 0.59mg | 0% |
Iron, Fe 6mg | 57% |
Magnesium, Mg 190mg | 45% |
Phosphorus, P 110mg | 9% |
Potassium, K 860mg | 25% |
Selenium, Se 2.62ug | 5% |
Sodium, Na 1500mg | 100% |
Zinc, Zn 0.98mg | 9% |
Water | |
Water 260g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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