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3-Minute "Quick Boiled" Swiss Chard
"Quick Boiling" Swiss Chard is the Mediterranean way of cooking Swiss Chard, which makes it tastier and more nutritious because it helps remove some of the acids (especially oxalic acid) and brings out its sweet flavor. (Taken from page 445 of the 2nd edition of the World's Healthiest Foods book.)
3-Minute Prep and Cook Time: 3minutes

Ingredients:
  • 1 lb Swiss Chard
  • Mediterranean Dressing:
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 tsp lemon juice
  • 1 medium clove garlic
  • Sea salt and pepper to taste
  • Optional:
  • 6 kalamata olives
  • 1/2 cup feta cheese
  • 1 tsp tamari soy sauce

Directions:

  1. Fill a 3-quart pot three-quarters full of water, cover, and bring to a rapid boil.
  2. While water is coming to a boil, press or finely chop garlic, and let it sit for at least 5 minutes.
  3. Wash Swiss Chard and slice the leaves 1" wide. I only cook the white stems as I find the others too tough. Remove the thick stems. Slice white stems 1/2" wide.
  4. Stems require more cooking time than the leaves.Be sure water has come to a rapid boil before adding them to the pot; be extremely careful to avoid burning

    yourself. Do not cover. Cook for 2 minutes, then add Swiss Chard leaves. Begin timing as soon as the water returns to a boil and cook for 3 minutes. For younger, thinner, and more tender leaves (common in Europe where they are picked earlier), cook both the stems and leaves together for 2 minutes.

  5. After 3 minutes, drain Swiss Chard in a colander in the sink. Press out excess liquid with fork to prevent diluting the flavor of your dressing. You want the Swiss Chard to be tender, brightly colored, and not mushy when done.
  6. Transfer to a bowl and toss Swiss Chard with the remaining ingredients while it is still hot. Research shows that fat-soluble vitamins and carotenoids

    found in foods, such as Swiss Chard, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing helps tenderize

    Swiss Chard. After 5-10 minutes it will become more tender.

  7. Important: For best flavor, use a knife and fork to cut the cooked Swiss Chard crosswise several times until it is in very small pieces. The more finely you cut Swiss Chard the more exposed surface area you create. This can allow more flavors of the dressing to pass into the Swiss Chard and speed up desirable changes in texture including tenderness.
Serves 2

Nutritional Profile

3-Minute Quick Boiled Swiss Chard
1.00 serving
(251.84 grams)
Calories: 226

NutrientDRI/DV

 vitamin K2092%




 copper46%

 biotin45%





 iron23%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute "Quick Boiled" Swiss Chard is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

3-Minute Quick Boiled Swiss Chard
1.00 serving
251.84 grams
Calories: 226

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K1882.44 mcg2092166.6excellent
vitamin C69.68 mg937.4excellent
vitamin A694.03 mcg RAE776.1excellent
magnesium184.24 mg463.7very good
copper0.41 mg463.6very good
biotin13.62 mcg453.6very good
manganese0.86 mg433.4very good
vitamin E4.29 mg (ATE)292.3good
molybdenum11.34 mcg252.0good
potassium868.74 mg252.0good
iron4.11 mg231.8good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 3-Minute "Quick Boiled" Swiss Chard

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