Social Messaging: Swiss Chard

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Lisa Andrews, MEd, RD, LD provides a few hearty messages about Swiss chard:

  • Swiss chard is super nutritious and a good source of beta-carotene, vitamin C, potassium, vitamin K and fiber.
  • Swiss chard is also high in antioxidants such as lutein and zeaxanthin, both of which are needed for healthy eyes.
  • Swiss chard contains 22% of the Daily Value for iron and 636% for vitamin k!
  • Swiss chard can be used in soup and salad or sautéed for a side dish.
  • One cup of cooked Swiss chard has only 35 calories, 3 grams of protein and 4 grams of dietary fiber.

Five wonderful ways to prepare chard include:

  1. Use chard to stuff chicken and fish. Steam it briefly and then insert it into the middle of the chicken or fish before baking or grilling. It is always great to add seasonings and fresh herbs.
  2. Saute chopped fresh chard lightly with a little fennel, red onions, and pumpkin seeds. Finish it with a little flavored vinegar and serve warm as a fall salad. Add sweet potatoes for even more color, flavor, and nutrients.
  3. Add it to stir fry dishes.
  4. Blend it into a green soup with other green veggies like broccoli and asparagus and finish with a little cream.
  5. Use wilted chard as a bed for grilled chicken or fish. Toss it in a saute pan briefly with a little fresh garlic.

Here is a great "stuffed" recipe you can use for Swiss chard or kale:

Chard or Kale Roll-Ups
Serves: 3 | Serving Size: 3 rolls
Total Time: 35 min | Prep: 10 min | Cook: 25 min


3 cups pasta sauce
1 bunch of fresh Swiss chard or Lacinato kale, about 9 leaves (or you can use chard or any large green leaf
2 roasted chicken breasts, sliced
1 apple cored and sliced
6 thin slices of gouda or other cheese
grated parmesan cheese for garnish


  1. Pour the pasta sauce into a baking pan. Preheat oven to 400 degrees.
  2. Rinse chard or kale leaves then microwave all together for 30 seconds to one minute until they are pliable.
  3. Roll 1 slice of roasted chicken, 1 apple slice, and 1 thin cheese slice up in a chard or kale leaf with the top of the leaf on the outside. Place them seam side down into the sauce.
  4. Bake the kale leaves in the sauce, covered, at 400 degrees, for 25 minutes. Serve on a plate.

Serves 3. Each 3 rolls serving: 322 calories, 8g fat, 4g saturated fat, 0g trans fat, 78 mg cholesterol, 278 mg sodium, 34g carbohydrate, 7g fiber, 19g sugars, 33g protein.



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