Vegetable of the Month: Chard

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.

Penne with Braised Squash and Greens

Source: modified from www.eatingwell.com

Servings: 8

Prep Time: 40 minutes

Ingredients:

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