Grilling tonight? Try this Swiss Chard and Bean dish by itself , or served with grilled bread or sausage!
SWISS CHARD is a power packed vegetable loaded with vitamins & minerals. Looking for a great way to increase your calcium intake without drinking milk? Try including Swiss Chard in your weekly diet! Milk is a common way to ensure adequate calcium. However, swiss chard is a good substitute. One cup of chard has about 35% of the calcium (and only 35 calories) as one cup of 2% milk. Other nutrients include Vitamin K and A, Iron, Magnesium, Potassium and Zinc.
Chard is a relative of beets and spinach. It has a slightly bitter and salty flavor that becomes stronger as the leaves mature. Avoid brown or wilted leaves or leaves with small holes. To preserve freshness, store unused chard in a plastic bag in the refrigerator.
Serves 4-6. Cooking time 25 min.’s
1 pound Chard each leaf cut into 4 pieces.
1/3 c. Olive Oil
2 Garlic Cloves peeled
1/4 tsp Red Pepper Flakes
4-6 cups Boiled Cannellini Beans
1/4 tsp Nutmeg
Sliced toasted or grilled Ciabatta Bread or sliced baguette .
Directions: To remove bitterness from leaves, fill a pan with 6 cups of water and bring to a boil. Add 1 Tbsp salt and cut chard leaves. Boil for 7 minutes. Remove from oven and empty contents of pan into a colander. Allow water to drain from chard for 1 minute. In a frying pan on medium heat add olive oil, garlic and red pepper flakes, allow to saute` for 3 minutes.
Remove pan from heat and Add the Chard and with 2 forks work Chard into the oil for 1 minute. Return pan to heat and allow to cook for 3 minutes.
Add beans to chard in frying pan. Add 1 tsp salt and nutmeg, allow to continue to cook together for 3 minutes.
Best when served on a grilled piece of bread and topped off with extra virgin olive oil. Absolutely delicious when served with sausage on the side.