More Matters is a national effort to get people to eat more vegetables. We all know how good they are for our health! Our local Farmer’s Markets are well supplied with wonderful, tasty fresh vegetables. I’ve been trying to branch out and try some new vegetables and I’d like to challenge you to do the same!

I always made the assumption that fresh greens like Swiss Chard and Beet Greens would taste really strong – wrong! One of our local grower’s encouraged me to try her Swiss Chard and shared a recipe. It was wonderful! I then decided to use the same recipe for tender young Beet Greens – they were really tasty too! So here’s the recipe, give it a try! Be sure not to overcook. Enjoy! J


Swiss Chard Sautéed with Garlic (4 to 6 servings)
1 ½ lbs. Swiss chard, red or green
2 Tbsp. Olive oil
2 cloves garlic, thinly sliced
¼ tsp. red pepper flakes (or less to taste)
Freshly ground black pepper – to taste
Salt
1 ½ Tbsp. lemon juice or red wine vinegar

Cut stems from chard and cut them crosswise into ½ inch pieces. Stack leaves, roll up, and cut crosswise into ribbons. Heat the oil in a large skillet over medium heat. Add garlic and brown till just beginning to color. Add the red pepper flakes, black pepper, and salt to taste. Add the chard stems and stir-fry until the chard stems are nearly tender, about 2 minutes. Add the chard leaves and cook, partially covered, until both the leaves and stems are tender, about 3-5 minutes more (depending on amount of chard in skillet). Season with lemon juice or red wine vinegar. (I prefer red wine vinegar or balsamic)

Nutrition Facts per serving: 75 calories, 5 g. fat, 5 g. carbohydrates, 2 g. fiber, 2 g. protein, 158% Vitamin A, 68% Vitamin C, 11% Iron


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659