Sautéed Chard with Red Pepper Flakes and Garlic

To help the chard's colorful stems maintain their color, cook them for about five minutes in a large pot of salted boiling water; drain and sauté with the leaves.


4 servings (serving size: about 3/4 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 70
Caloriesfromfat 36 %
Fat 2.8 g
Satfat 0.4 g
Monofat 1.8 g
Polyfat 0.4 g
Protein 4.3 g
Carbohydrate 10.3 g
Fiber 3.8 g
Cholesterol 0.0 mg
Iron 4.2 mg
Sodium 484 mg
Calcium 122 mg


1 teaspoon olive oil
1/4 teaspoon crushed red pepper
2 garlic cloves, coarsely chopped
15 cups coarsely chopped Swiss chard (about 1 pound)
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon fresh lemon juice


Heat oil in a large nonstick skillet over medium-high heat. Add pepper and garlic to pan; sauté 30 seconds. Add chard; cook 3 minutes or until wilted. Stir in broth. Cover and cook 5 minutes or until tender. Sprinkle with juice.

Micol Negrin,

Cooking Light

December 2007
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