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Sexy Swiss Chard with Golden Raisins and Pumpkin Seeds Recipe
Mar 04, 2012 @ 11:19 AM
Posted by
Daily Value: 6%
Servings: 6
Balanced
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 119Daily Value: 6%
Servings: 6
Balanced
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 5g | 8% |
| Saturated | 1g | 4% |
| Trans | 0g | 0% |
| Carbs | 17g | 6% |
| Fiber | 3g | 14% |
| Sugars | 9g | 0% |
| Protein | 5g | 9% |
| Sodium | 519mg | 22% |
| Calcium | 89mg | 9% |
| Magnesium | 155mg | 39% |
| Potassium | 721mg | 21% |
| Iron | 3mg | 19% |
| Zinc | 1mg | 7% |
| Vitamin A | 9248IU | 185% |
| Vitamin C | 48mg | 79% |
| Thiamin (B1) | 0mg | 5% |
| Riboflavin (B2) | 0mg | 10% |
| Niacin (B3) | 1mg | 5% |
| Vitamin B6 | 0mg | 10% |
| Folic Acid (B9) | 27µg | 7% |
| Vitamin E | 3mg | 16% |
| Vitamin K | 1257µg | 1571% |
| Fatty acids, total monounsaturated | 2g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Swiss chard is loaded with vitamin A for bright, gorgeous eyes, vitamin K for strong bones, and antioxidant vitamin C for glowing skin. What's not to love about this sexy green? If you can't find pumpkin seeds, try sunflower seeds.
INGREDIENTS
- 2 pounds Swiss chard, stem ends trimmed
- ¼ cup raw hulled pumpkin seeds
- 1 tablespoon extra-virgin olive oil
- 1 small red onion, halved and thinly sliced
- ½ teaspoon sea salt
- ½ cup golden raisins
- 1 tablespoon fresh lemon juice
DIRECTIONS
Place the chard on your cutting board. Use a sharp knife to cut out the colorful stems from the leaves. Slice the stems crosswise into ¼-inch pieces and place them in a bowl. Working in batches, stack the greens, roll them into a thick cigar shape and slice them crosswise into ¼-inch-wide ribbons.
Toast the pumpkin seeds in a small skillet over medium heat, shaking the pan often, until fragrant, toasty-brown, and plump, 3-4 minutes. Transfer to a small plate to cool and set aside.
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and salt and cook, stirring often, until it begins to soften, 3-4 minutes. Stir in the chard stems and cook until they're starting to soften, about 4 minutes. Add the greens and cook, stirring often, until they begin to wilt, about 4 minutes longer. Stir in the raisins and turn off the heat. Sprinkle with the lemon juice and turn the greens out onto a serving platter. Sprinkle the pumpkin seeds over the top and serve.
Recipe Details
Per serving: 128 calories, 5 grams of fat, 1 gram of saturated fat, 5 grams protein, 4 grams fiber, 12 grams sugar, 457 milligrams sodium, 18 grams carbohydrates, 0 milligrams cholesterol
Adapted from "Pretty Delicious" by Candice Kumai
Servings: 6
