EatSmarter exclusive recipe

Savory Braised Chard

with Chili and Raisins
4.25
Average: 4.3 (4 votes)
(4 votes)
Savory Braised Chard

Savory Braised Chard - This sweet and spicy vegetable dish is ideal with steak or fish

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
170
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicious side dish is rich in calcium and magnesium. The combined presence of these two minerals is necessary for some processes in the body; for example, the calcium balance can only be regulated if the hormone responsible for this is provided with magnesium.

You can also use spinach instead of chard. The large winter spinach leaves are best suited with the thick stems cut off and discarded

1 serving contains
(Percentage of daily recommendation)
Calorie170 kcal(8 %)
Protein4 g(4 %)
Fat10 g(9 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E4.6 mg(38 %)
Vitamin K6.2 μg(10 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2 mg(17 %)
Vitamin B₆0.1 mg(7 %)
Folate34 μg(11 %)
Pantothenic acid0.3 mg(5 %)
Biotin2 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C41 mg(43 %)
Potassium510 mg(13 %)
Calcium220 mg(22 %)
Magnesium112 mg(37 %)
Iron4.5 mg(30 %)
Iodine3 μg(2 %)
Zinc0.6 mg(8 %)
Saturated fatty acids1.6 g
Uric acid136 mg
Cholesterol0 mg
Complete sugar11 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
12 ounces Swiss chard (preferably red)
salt
1 small red chili pepper
2 garlic cloves
1 small handful golden raisin
2 tablespoons olive oil
2 tablespoons Red wine vinegar
peppers
How healthy are the main ingredients?
olive oilsaltgarlic clove
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Lid

Preparation steps

1.
Savory Braised Chard preparation step 1

Rinse chard and drain. Cut stalks to separate from leaves.

2.
Savory Braised Chard preparation step 2

Cut stalks crosswise into wide strips and blanch in a pot of boiling salted water for about 2 minutes. Drain.

3.
Savory Braised Chard preparation step 3

Cut chard leaves into wide strips approximately 3/4 inch.

4.
Savory Braised Chard preparation step 4

Rinse chile pepper, wipe dry and halve lengthwise, then remove seeds and coarsely chop. Peel the garlic and finely chop. Cover raisins with boiling water, then drain.

5.
Savory Braised Chard preparation step 5

Heat the oil in a non-stick pan over high heat. Add chard leaves  and cook, stirring, for 1 minute.

6.
Savory Braised Chard preparation step 6

Add chard stalks, garlic and chile pepper and cook briefly, stirring.

7.
Savory Braised Chard preparation step 7

Add raisins, vinegar 4 ounces of water.

8.
Savory Braised Chard preparation step 8

Cover and cook over medium heat for 3-4 minutes. Season with salt and pepper, then raise heat to high and boil until liquid has evaporated. Serve immediately.