Sautéed Chard Stems with Lemon
Sautéed Chard Stems with Lemon is a simple, vibrant side dish that transforms the often-discarded stems of Swiss chard into a tender, flavorful highlight. It typically features chopped chard stems sautéed with garlic, olive oil, and a bright finish of fresh lemon juice and zest. The dish is rooted in Mediterranean and Italian cooking traditions, where it's valued for its resourcefulness and fresh taste.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat, with a modest amount of plant-based protein from the chard stems. It's an excellent source of vitamins K and C, as well as minerals like magnesium and potassium, and a single serving generally contains around 80-120 calories.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 2.5 g |
| Carbs | 8 g |
| Fat | 5 g |
| Fiber | 3.5 g |
| Sugar | 2 g |
| Sodium | 250 mg |
| Vitamin K | 450 mcg |
| Vitamin A | 3000 IU |
| Vitamin C | 30 mg |
| Potassium | 450 mg |
| Magnesium | 40 mg |
| Iron | 2 mg |
| Calcium | 60 mg |
| Manganese | 0.4 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a prime example of 'cucina povera' or 'poor kitchen' philosophy, where no part of the vegetable is wasted. Nutritionally, it's unique because the stems provide a satisfying, crunchy texture and a higher concentration of certain minerals compared to the leafy greens.
