Sautéed Swiss chard is a practical, quick, and tasty side dish, perfect for those who want to prepare a healthy vegetable without using too many pots or boiling water. In this version, the classic blanching is skipped: the chard is cooked directly in the pan, thus retaining more flavor, less vitamin dispersion, and a more pleasant texture, neither watery nor mushy.
This preparation is ideal for those looking for a light and nutritious side dish: chard is rich in fiber, vitamins A, C, and K, and minerals such as calcium, magnesium, and potassium, with a very low caloric intake. With a quick cooking and a simple seasoning, it’s possible to bring to the table a genuine and versatile dish, suitable for daily menus, balanced diets, and quick home cooking.
They are prepared with very few ingredients and lend themselves to many variations, from lighter versions to tastier ones, enriched with spices, nuts, breadcrumbs, or cheeses. A side dish that never tires and solves dinner in a few minutes, without giving up the taste of tradition.
Sautéed Swiss chard is great served with scrambled eggs.
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4 people
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients for Sautéed Swiss Chard:
- 2.2 lbs Swiss chard
- 1 clove fresh garlic
- to taste hot chili pepper
- 4 tbsps extra virgin olive oil
- to taste fine salt
Tools for Sautéed Swiss Chard:
- 1 Pan
- 1 Knife
- 1 Bowl
Steps for Sautéed Swiss Chard:
Arm yourself with a bit of patience to wash the Swiss chard, remove the bad leaves and damaged parts, place the chard in the sink, close the stopper and add cold water, wash them thoroughly changing the water a couple of times, then drain them and place them in a large bowl.
We used baby chard which is smaller, if you use larger ones, separate the stalk from the green part and cut the stalks into pieces, while leaving the green part whole.
In a very large non-stick pan, place the garlic clove and extra virgin olive oil, add a piece of chili pepper (if you like) and heat the oil over medium heat (it should not fry), when the oil is hot, add the Swiss chard and cook on medium-high heat for a few minutes (you will notice that as the minutes pass, the volume of the vegetable will decrease), stir well and add salt.
Cover with a lid and cook (it doesn’t take more than 10 minutes).
Serve the sautéed Swiss chard hot or warm based on your taste.
Tips:
When I was little, my mom would sprinkle some Parmesan on top to get me to eat chard, let it rest for a few minutes (so the cheese would melt), and then serve it, a real treat.
FAQ (Questions and Answers)
How long do cooked Swiss chard last in the refrigerator?
They can be stored for about 2 days in a tightly sealed container. Before serving, they can be quickly reheated or enjoyed at room temperature.
Can they be frozen?
Yes, they can be frozen after cooking, preferably in portions. To maintain color and flavor, it’s best to consume them within 1-2 months.
Are Swiss chard suitable for low-calorie diets?
Yes, they contain very few calories and lots of fiber, so they are perfect for those wanting light and filling meals.
What is the difference between Swiss chard and chard?
Swiss chard and chard belong to the same plant but are different varieties. Swiss chard has more tender leaves and thin stems, with a delicate taste and short cooking times. Chard has larger leaves and wide, fleshy stems, requiring slightly longer cooking and having a more pronounced flavor. Swiss chard is ideal for quick pan cooking, soups, or omelets, while chard is perfect for gratins, fillings, and more elaborate recipes.
