Savory Braised Chard
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
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 6.2 μg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 510 mg | (13 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 12 ozs Swiss chard (preferably red)
- salt
- 1 small red chili pepper
- 2 garlic cloves
- 1 sm handful golden raisin
- 2 Tbsps olive oil
- 2 Tbsps Red wine vinegar
- peppers
Preparation steps
Rinse chard and drain. Cut stalks to separate from leaves.
Cut stalks crosswise into wide strips and blanch in a pot of boiling salted water for about 2 minutes. Drain.
Cut chard leaves into wide strips approximately 3/4 inch.
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.
Heat the oil in a non-stick pan over high heat. Add chard leaves and cook, stirring, for 1 minute.
Add chard stalks, garlic and chile pepper and cook briefly, stirring.
Add raisins, vinegar 4 ounces of water.
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.