Spring is a great time for fresh produce, and this heart-healthy recipe features flavorful Swiss chard paired with zesty orange. Swiss chard is a green, leafy vegetable that’s part of the beet family and packed with nitrates, which help lower blood pressure — a key factor for heart health, said Patty Guay-Berry, RD, a registered dietitian for Adventist HealthCare.
Swiss chard offers many important vitamins and nutrients that can help prevent cancer, protect your vision and improve your athletic performance. An added bonus — rainbow Swiss chard adds a beautiful pop of color to your meal!
Emerald Greens with Orange
- 2 Tbsp extra-virgin olive oil
- 1 tsp minced garlic
- Pinch of red pepper flakes
- 2 Tbsp dried cranberries
- ¼-cup freshly squeezed orange juice
- 6 cups stemmed and chopped Swiss chard, in bite size pieces
- ¼-tsp sea salt
- ½ tsp orange zest
- ¼ tsp maple syrup
- Heat olive oil in a large sauté pan over medium heat.
- Add garlic, red pepper flakes, cranberries and orange juice. Sauté for 30 seconds, just until aromatic.
- Add the chard, salt and zest and sauté until the color the chard begins to darken and intensify.
- Use a slotted spoon to transfer the greens to a bowl, and then bring the liquid in the pan to a boil.
- When the liquid shrinks in from the sides of the pan and thickens a bit, stir the greens back in. Then stir in the maple syrup.
- Taste; add a pinch more of salt if needed. Serve immediately
- 90 calories
- 7 grams fat
- 7 grams carbohydrates
- 1 gram protein
- 1 gram fiber
- 260 mgs sodium
Source: The Cancer Fighting Cookbook by Rebecca Katz
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