Sautéed Swiss Chard with Garlic and Lemon
Sautéed Swiss Chard with Garlic and Lemon is a simple, vibrant side dish made by quickly cooking leafy green Swiss chard with aromatic garlic and a bright squeeze of lemon juice. It typically features the chard's tender leaves and crisp stems, often sautéed in olive oil. This preparation is a staple in Mediterranean cuisine, particularly in regions like Italy and Greece.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and protein, with its minimal fat content coming primarily from the cooking oil. It is an excellent source of vitamins K, A, and C, as well as minerals like magnesium and potassium, with a typical serving containing roughly 80-120 calories.
Nutrition breakdown
| Calories | 60 kcal |
| Protein | 3.5 g |
| Carbs | 7 g |
| Fat | 2.5 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 320 mg |
| Vitamin K | 700 mcg |
| Vitamin A | 550 mcg RAE |
| Vitamin C | 30 mg |
| Magnesium | 120 mg |
| Potassium | 480 mg |
| Manganese | 0.6 mg |
| Iron | 3.5 mg |
| Calcium | 60 mg |
Per 1 cup (175 g) · estimated, varies by recipe
💡 What's interesting
Swiss chard is part of the same plant family as beets and spinach, and its colorful stems (which can be red, yellow, or white) are a hallmark of the vegetable. Nutritionally, it is celebrated for its exceptionally high vitamin K content, which is vital for bone health.
