Chard or Swiss chard is a green leafy vegetable from the beetroot family that has been bred to have highly nutritious leaves. Chard has a slightly bitter taste, however, the cooking process reduces the bitterness greatly. It can be eaten raw in salads or sautéed. Swiss chard is high in vitamin A, K and C. It is also rich in dietary fiber, minerals, and protein. The stalks have more iron than the leaves resulting in their rosy color.
Source:modified from www.eatingwell.com
Prep Time: 40 minutes
2 tsp extra-virgin olive oil
1 medium onion, chopped
3 cloves garlic, minced
Pinch of crushed red pepper
1.5 cups low sodium vegetable broth
1 lb. butternut squash, peeled and cut into ¾ inch cubes
1 small bunch Swiss chard, stems removed, leaves cut into 1 inch pieces
8 oz. Whole grain penne, rigatoni or fusilli
½ cup freshly grated Parmesan cheese
Freshly ground pepper, to taste
Directions: 1. Heat oil in a large nonstick skillet over medium heat. Add onion to the pan; cook, stirring often, until softened and golden, 2-3 minutes. Add garlic and crushed pepper; cook, stirring, for 30 seconds. Add broth and squash; bring to a simmer. Cover and cook for 10 minutes. Add chard and stir to immerse. Cover and cook until the squash and chard are tender, about 5 minutes. Meanwhile, cook pasta until just tender, 8-10 minutes or according to package directions, Drain and return to pot. Add squash mixture, Parmesan, pepper; toss to coat.
Nutritional Analysis:Calories 180, Protein 7g, Fat 3.5g, Saturated Fat 1g, Calories from Fat 5%, Cholesterol 5mg, Carbohydrates 32g, Fiber 5g, Sodium 170mg, Vitamin A 160%, Calcium 10%, Vitamin C 35%, Iron 10%
Photo credit: Wikimedia Commons,User: Jonathunder