Lemon-Garlic Swiss Chard

swiss chard

Serves: 4

Fruits and Vegetables: ½ cup per serving

Ingredients

1 tablespoon olive or vegetable oil

3 garlic cloves, minced

1 large bunch swiss chard

2 tablespoons water

1½ tablespoons fresh lemon juice

⅛ teaspoon ground black pepper

 

Directions

  1. Wash swiss chard and trim ribs from leaves. Chop the ribs and leaves separately.
  2. Heat oil in a large pan, stir in garlic, and sauté for 2 minutes or until garlic begins to brown.
  3. Add swiss chard ribs and water; cook 3-4 minutes.
  4. Add swiss chard leaves, lemon juice, and black pepper. Cook 5 more minutes or until leaves are wilted. Add extra water if dry.

Nutrition Facts

Serving size: ½ cup; Calories: 50; Carbohydrates: 5 g; Fiber: 2 g; Fat: 3.5 g; Saturated fat: 0 g; Sodium: 190 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources