Kale And Chard Supreme Food
SPICY KALE & SWISS CHARD SAUTE
Seriously addictive greens! Make a big batch of the Spicy Kale and Swiss Chard Saute to enjoy as a healthy and delicious side dish or even as a vegetarian/vegan entree. Although it's low in sodium, it's packed with flavor from the garlic, jalapeno, and sesame oil-you won't miss the salt at all!
Provided by EA Stewart, RD | Registered Dietitian Nutritionist
Categories Side Dish
Time 35m
Number Of Ingredients 11
Steps:
- In a large frying pan or sauté pan set over medium-high heat, melt the coconut oil. Add the onions, garlic, and jalapeño, if using, and sauté for 5 minutes, or until golden.
- Add the chard stems and cook for another 3 to 4 minutes. Add the rest of the chard and the kale. Cover the pan with a lid to help the greens wilt, about 5 minutes. Once they have wilted a bit, add the hot and dark toasted sesame oils, stirring to coat.
- Add the sunflower, pumpkin, and sesame seeds and continue to sauté, uncovered, for 10 minutes, or until cooked through.
Nutrition Facts : Calories 146 kcal, Carbohydrate 4 g, Protein 2 g, Fat 14 g, SaturatedFat 4 g, Sodium 32 mg, ServingSize 1 serving
KALE AND CHARD SUPREME
This is a delicious blend of flavors primarily using kale and chard. I've brought it to picnics and potlucks and even the kids loved it!
Provided by ewzmom
Categories Side Dish Vegetables Greens
Time 40m
Yield 8
Number Of Ingredients 9
Steps:
- Heat olive oil in a large skillet over medium heat; cook and stir ham, pineapple, and onion until onion is tender and lightly browned, about 10 minutes. Add kale and chard; cover and cook until greens have reduced to half the size, about 7 minutes. Remove lid and toss mixture. Cover and cook until greens have softened, 3 to 4 minutes.
- Transfer kale and chard mixture to a large bowl. Stir in feta cheese, almonds, and cranberries.
Nutrition Facts : Calories 156.6 calories, Carbohydrate 18.4 g, Cholesterol 10.1 mg, Fat 7.3 g, Fiber 3.8 g, Protein 8.1 g, SaturatedFat 1.9 g, Sodium 358.5 mg, Sugar 4.1 g
KALE AND CHARD SUPREME
This is a delicious blend of flavors primarily using kale and chard. I've brought it to picnics and potlucks and even the kids loved it!
Provided by ewzmom
Categories Greens Side Dishes
Time 40m
Yield 8
Number Of Ingredients 9
Steps:
- Heat olive oil in a large skillet over medium heat; cook and stir ham, pineapple, and onion until onion is tender and lightly browned, about 10 minutes. Add kale and chard; cover and cook until greens have reduced to half the size, about 7 minutes. Remove lid and toss mixture. Cover and cook until greens have softened, 3 to 4 minutes.
- Transfer kale and chard mixture to a large bowl. Stir in feta cheese, almonds, and cranberries.
Nutrition Facts : Calories 156.6 calories, Carbohydrate 18.4 g, Cholesterol 10.1 mg, Fat 7.3 g, Fiber 3.8 g, Protein 8.1 g, SaturatedFat 1.9 g, Sodium 358.5 mg, Sugar 4.1 g
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