Chard has almost as many vitamins — K, A, and C — as it does colors. This nutritional heavyweight sports stalks in a rainbow of hues including red, orange, yellow, pink, and white.
Look for dark green leaves and brightly colored stems. Avoid any that are dried out, split, or brown. Chard can be eaten fresh or cooked.
- 1 bunch chard (Swiss red or rainbow)
- 2 tbsp. olive oil
- ¼ cup white wine, water, or chicken stock
- 1 lb. bulk sweet Italian chicken sausage (if using links, discard casings)
- 12 oz. whole wheat or brown rice pasta (penne, shells, or similar)
- ¼ cup grated Parmesan cheese
- Salt and pepper
- Cook pasta according to package.
- Wash chard, leave slightly damp, and chop.
- Heat a skillet on medium high. Add 1 tbsp. olive oil and sausage.
- Break up sausage and cook about 10 minutes. Set sausage aside.
- Heat 1 tbsp. olive oil in skillet on medium for 1 minute.
- Add chard and some salt. Sauté until wilted, about 5 minutes.
- Return sausage to skillet for 1–2 minutes.
- Add wine, water, or stock and bring to a boil, scraping bottom of the pan. Reduce liquid until almost gone. Turn off heat.
- Toss pasta with chard and sausage.
- Add cheese and pepper.
Chard recipe nutrition facts
% of Daily Value*
|Total Fat 17g||27%|
|Saturated Fat 9.7g||20%|
|Trans Fat 0g|
|Total Carb 63.9g||21%|
|Dietary Fiber 7.8g||31%|
Vitamin A 24% | Vitamin C 9% | Calcium 17% | Iron 25%
* Based on a 2,000 calorie diet