Speedy, Delicious and Nutritious: Swiss Chard with Raisins and Pine Nuts


Here’s something green for St. Patrick’s Day!  Just kidding.  This Mediterranean dish, from my book, The Enlightened Eater’s Whole Foods Guide,  is great for anytime of the year. This combination of North African and Italian flavours works well with other dark leafy greens such as spinach.  Enjoy it as an appetizer  atop  toasted slices of crusty whole grain bread and served as crostini.

Swiss Chard with Raisins and Pine Nuts

Makes 4 servings

3 tbsp (45 mL)  raisins
2 tbsp (25 mL)  extra-virgin olive oil
2  garlic cloves, chopped
1 bunch  Swiss chard (about 1 1/4 pounds), stems trimmed, leaves coarsely chopped
2 tbsp  (25 mL) pine nuts, toasted
Salt and freshly ground pepper

Place raisins in small bowl. Pour enough warm water over to cover; let stand 20 minutes. Drain well.

Heat oil in heavy large pot over medium heat. Add garlic and sauté until fragrant, about 1 minute; do not let brown. Add Swiss chard; sauté until chard is wilted and tender, about 5 minutes. Mix in pine nuts and raisins.  Season mixture to taste with salt and pepper. Remove from heat.

Serve warm or at room temperature.

Per serving nutritional information:

Calories:  134
Protein: 4   grams
Fat:   9 grams
Saturated Fat:  1 gram
Carbohydrate:  11 grams
Dietary Fibre:  3  grams
Sodium: 255 milligrams

Are you a Swiss chard fan? What’s your favourite way to prepare it? Please share in the comment section below.

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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