Aside from supporting your eyes, immune system, and heart, Swiss chard helps maintain bones and may protect against osteoporosis, thanks to high doses of vitamin K and magnesium as well as a healthy dose of calcium. Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender.

　　

Ingredients

serves 4

　　2 small bunches Swiss chard (1 1/4 pounds), trimmed, washed, and drained

　　1 teaspoon extra-virgin olive oil

　　1 small yellow onion, sliced 1/4 inch thick

　　2 garlic cloves, thinly sliced

　　1 jalapeño chile, finely chopped (ribs and seeds removed for less heat, if desired)

　　1/3 cup coarsely chopped pitted brine-cured olives, such as Kalamata (about 16)

　　1/2 cup water

　　

Step 1

Separate chard leaves and stems. Coarsely chop leaves; cut stems into 1-inch pieces.

　　

Step 2

In a large skillet or a Dutch oven, heat the oil over medium. Add onion, garlic, and jalapeño; cook, stirring occasionally, until onion is translucent, about 6 minutes.

　　

Step 3

Add chard stems, olives, and the water; cover and cook 3 minutes. Stir in chard leaves; cover and continue cooking until stems and leaves are tender, about 4 minutes more. Serve immediately.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 89

　　

Step 6

Saturated Fat: .7g

　　

Step 7

Unsaturated Fat: 4.6g

　　

Step 8

Cholesterol: 0mg

　　

Step 9

Carbohydrates: 9g

　　

Step 10

Protein: 3.1g

　　

Step 11

Sodium: 584mg

　　

Step 12

Fiber: 2.8g

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