Swiss Chard with Olives Recipe
1 serving of swiss chard with olives recipe contains 216 Calories. The macronutrient breakdown is 21% carbs, 70% fat, and 9% protein. This is a good source of fiber (23% of your Daily Value), potassium (19% of your Daily Value), and calcium (15% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Mix together the olives, rosemary, green onion, and capers with a tablespoon of olive oil and let sit while you prep the chard.
- Use a knife to cut along the edges of the main stem of each leaf of chard, remove the stems. Cut the stems into 1/2-inch slices and set aside. Cut the leaves separately into 1-inch thick crosswise ribbons. Keep the leaves and the stems separate as you will be cooking them separately.
- Heat a large, stick-free saut pan on medium high heat. Coat the bottom of the pan with about a tablespoon of olive oil, just enough to coat. When the oil is hot, add the chard stems. Cook for a couple of minutes, stirring often, until they begin to soften. Then stir in the olive mixture. Cook for a minute more, then add the chopped chard leaves to the pan. Use tongs or two large spoons to toss the chard leaves in with the rest of the mixture, so that the chard gets coated with olive oil.
- Cover the pan and reduce the heat to low. Let cook a few minutes, lift the cover every once in a while to turn the leaves over in the pan. Once the chard has all wilted, remove from heat. Sprinkle with black pepper to taste.
Nutrition Facts
For 1 serving of swiss chard with olives recipe (323g)
Nutrient | Value | %DV |
---|---|---|
Calories | 216 | |
Fats | 19g | 24% |
Saturated fats | 3g | 13% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 2150mg | 93% |
Carbs | 13g | 5% |
Net carbs | 6g | |
Fiber | 6g | 23% |
Sugar | 3g | |
Protein | 6g | |
Calcium | 154mg | 15% |
Iron | 5mg | 63% |
Potassium | 874mg | 19% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 97μg | |
Beta carotene | 8273μg | |
Caffeine | 0mg | |
Choline | 47mg | 9% |
Copper | 1mg | 68% |
Fluoride | 0μg | |
Folate (B9) | 47μg | 12% |
Lycopene | 0μg | |
Magnesium | 198mg | 47% |
Manganese | 1mg | 37% |
Niacin | 1mg | 8% |
Pantothenic acid | 0.4mg | 8% |
Phosphorus | 109mg | 16% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 20% |
Selenium | 3μg | 5% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 8% |
Vitamin A IU | 13882IU | |
Vitamin A | 695μg | 77% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.2mg | 17% |
Vitamin C | 69mg | 76% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 8mg | 50% |
Vitamin K | 1834μg | 1528% |
Zinc | 1mg | 9% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0g | |
Glucose | 0.2g | |
Fructose | 0.3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 13% |
Monounsaturated fats | 13g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0g | |
Arginine | 0.3g | |
Aspartic acid | 0g | |
Cystine | 0g | |
Glutamic acid | 0g | |
Glycine | 0g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 0.3g | |
Lysine | 0.2g | |
Methionine | 0g | |
Phenylalanine | 0.2g | |
Proline | 0g | |
Serine | 0g | |
Threonine | 0.2g | |
Tryptophan | 0g | |
Tyrosine | 0g | |
Valine | 0.2g |
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