Swiss Chard with Spinach
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 17 min.
Ready in
Calories:
60
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 60 cal. | (3 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 239.5 μg | (399 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 843 mg | (21 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Trim and rinse the chard and the spinach. Chop the chard (if desired, with the stem) coarsely. Blanch both in salted water, the spinach for just 1 minute, the chard for 1 - 2 minutes. Drain and gently express the excess water from the leaves.
2.
Rinse the oregano, shake dry, strip off the leaves and chop. Stir with the lemon juice and the oil in a bowl. Toss with the chard and spinach and arrange on plates. Season with sea salt and pepper and serve.
