Sautéed Rainbow Swiss Chard

Featuring: Swiss chard—along with spinach and kale—is one of the best dietary sources of lutein. Lutein helps reduce risk of macular degeneration. Lutein is thought to block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light indiced oxidative damage that can lead to macular degeneration.

Makes 4 - 6 servings.

Ingredients

  • 1 bunch of fresh rainbow swiss chard, rinsed
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • ¼ cup onion, sliced
  • 2 tbsp balsamic vinegar or apple cider vinegar
  • Salt and pepper to taste

Method

  1. Rinse the swiss chard leaves under water.
  2. Tear or cut the thick stalks from the leaves.
  3. Cut the stalks into ½ inch slices. Chop the leaves into 1 inch wide strips. Keep the stalks and leaves separate.
  4. Heat the olive oil in a sauté pan or large frying pan on medium high heat. Add minced garlic and sliced onions and cook for about 1 minute or until garlic is fragrant.
  5. Add the swiss chard stalks and toss with the oil, garlic, and onions in the pan. Lower the heat to low, cover and cook for 3 to 4 minutes.
  6. Add the chopped chard leaves, toss with the pan contents. Cover and cook for 3 to 4 minutes.
  7. Add the vinegar and toss with the leaves, stalks, garlic, and onions in the pan. Serve immediately.

Sautéed Rainbow Swiss Chard

Lutein