Swiss chard contains hearty doses of lutein and zeaxanthin, both critical for healthy eyes.

Swiss Chard with Garlic and Lemon Image

Serves 4

Ingredients

1 Tbsp olive oil
1/2 yellow onion, thinly sliced
2 cloves garlic, minced
1/2 tsp red pepper flakes
1/2 cup reduced-sodium chicken broth or water
1 tsp reduced-sodium soy sauce
2 large bunches Swiss chard (about 2 lbs), cleaned, stemmed and chopped
1 tsp finely grated lemon zest
1 tsp fresh lemon juice
1 tsp freshly ground black pepper

Directions

  1. In large nonstick skillet, heat oil over medium heat. Add onion and cook until translucent, about 3 minutes. Add garlic and red pepper flakes; stir until garlic is fragrant, about 1 minute.
  2. Add the broth or water and soy sauce, stirring to combine. Increase the heat to high and bring sauce to a boil.
  3. After reducing heat to medium-low, add chard and toss. Cover and cook for 7–10 minutes until the chard is tender. Stir in lemon zest, lemon juice and black pepper. Remove from heat and serve.

Per Serving 112 calories, 5 g protein, 16 g carbohydrates, 5 g fiber, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 176 mg sodium

From our sister publication, Diabetes Focus. Reprinted with permission from The Kitchen Diva's Diabetic Cookbook by Angela Shelf Medearis (Andrews McMeel, 2012)

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 14 Nov 2012

Last Modified: 25 Mar 2015