Mild, like spinach, Swiss Chard can be green, red or rainbow colored. Strong leaves and crisp stalks make it a terrific addition to stir-fry dishes or salads. We love using it as a low-carb, gluten free wrap for sandwiches. This leafy green is also an excellent substitute for kale or escarole in hearty soups, like Italian Wedding Soup, or frittatas.
There are countless ways to use this veggie in your recipes. Don’t overcook! The brighter the green, the better it is for you and the more nutrients they contain.
Storage and Preparation
Select chard with fresh green leaves. Avoid those that are yellow, discolored or torn. Store unwashed leaves in a plastic bag in the crisper for 2-3 days.
To chop Swiss Chard, first fold each leaf in half with topside of the green folded inward. Cut along the stem and discard stem. Stack the greens and chop several at once. Once they are chopped the desired size, wash under cool running water just before using. In most cases you can eat chard stems in the same dish as the leaves. If the stalks are thick, finely chop them and start cooking them a little earlier so they become tender.
Swiss Chard is high in Vitamin A, C and K. It is a good source of fiber, calcium, magnesium, copper, zinc, sodium, and phosphorus. This green is not only loaded with nutrients but also extremely low in calories and is fat- and cholesterol-free.
Swiss Chard Sandwich Wraps
Say that five times fast! We encourage you to use your imagination when building your own chard sandwich but here are a few suggestions for a delicious and healthy lunch. This sandwich is great for picnics or your lunch box - no more soggy bread!
- 1 bundle of Swiss Chard (washed + cut into wrap size pieces)
- 2-3 slices of turkey breast (or shredded chicken, or tuna, or sliced beef, or pulled pork!! So many options here!)
- Sliced tomato
- Sliced avocado
- 1 heaping tbsp of mayo or another condiment of your choice
Once you've washed and cut the perfect piece(s) of Swiss Chard assemble all ingredients in whatever order you choose. and enjoy!
Italian Wedding Soup
From Eat the Love
This comforting soup is made with beef and sausage meatballs, greens, and tiny pasta. It's ready in about an hour from start to finish and we think its perfect any time of year!
3/4 pound ground beef
1/2 pound sweet Italian sausage bulk or removed from the casing
1/2 cup grated Parmesan cheese
1/3 cup Italian bread crumbs
1 large egg
3 tablespoons chopped chives
2 teaspoon fresh thyme leaves
2 cloves garlic minced
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 tablespoon olive oil
1 bunch Swiss Chard about 8 ounces
1 tablespoon olive oil
1 medium onion chopped
3 large carrots diced to 1/2-inch chunks
8 cups chicken stock
1 cup dry white wine or substitute 1 additional cup of chicken stock
1 bay leaf
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1 cup orzo pasta about 8 ounces or another small pasta
Additional salt and pepper to taste
Grated Parmesan cheese
Swiss Chard and Potato Frittata
From Fine Cooking
Adding potatoes to a frittata makes it filling enough for dinner, especially if paired with a green salad. This dish also makes a great appetizer and is tasty at room temperature.
6 oz. Swiss Chard
2 Tbs. canola oil
1/2 tsp. finely chopped fresh rosemary
1 lb. Yukon Gold potatoes, peeled and grated (about 3 cups)
1/2 medium sweet onion, finely chopped
Kosher salt and freshly ground black pepper
1 medium clove garlic, finely chopped
1/4 tsp. crushed red pepper flakes
10 large eggs
6 oz. grated aged Gouda (about 2 cups)