Sliced Chard
Beta vulgaris subsp. ciclaClinical Encyclopedia
Sliced Chard provides 19 kcal, 1.8g of protein, 3.7g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Sliced chard is a leafy green vegetable known for its vibrant colors and high nutritional value. It is rich in vitamins A, K, and C, and provides a variety of minerals essential for health.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or sautéed to retain nutrients; can also be added raw to salads for a crunchy texture.
Smart Selection & Storage
Choose chard with vibrant, crisp leaves and avoid any that are wilted or yellowing. Freshness is key for optimal flavor and nutrition.
Store chard in a plastic bag in the refrigerator. It is best consumed within a week for maximum freshness.
Myths vs Realities
Healthy Recipes
Sliced Chard and Quinoa Salad
A refreshing salad featuring sliced chard, protein-packed quinoa, and a zesty lemon vinaigrette, perfect for a light lunch.
- 2 cups sliced chard
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the sliced chard, cooked quinoa, cherry tomatoes, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Sautéed Sliced Chard with Garlic and Almonds
A simple yet flavorful side dish of sautéed sliced chard with garlic and toasted almonds, rich in nutrients and healthy fats.
- 4 cups sliced chard
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1/4 cup sliced almonds
- Salt to taste
- 1. Heat olive oil in a large skillet over medium heat and add minced garlic, sautéing until fragrant.
- 2. Add the sliced chard and cook until wilted, about 5 minutes.
- 3. Stir in the sliced almonds, season with salt, and cook for an additional 2 minutes before serving.
Sliced Chard and Chickpea Stew
A hearty and nutritious stew combining sliced chard and chickpeas, simmered in a spiced tomato broth for a comforting meal.
- 2 cups sliced chard
- 1 can chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add diced tomatoes, chickpeas, cumin, paprika, salt, and pepper; bring to a simmer.
- 3. Stir in the sliced chard and cook for an additional 10 minutes before serving.
Sliced Chard and Egg Breakfast Wrap
A nutritious breakfast wrap filled with sliced chard, scrambled eggs, and avocado, perfect for a healthy start to your day.
- 1 cup sliced chard
- 2 eggs
- 1 whole grain tortilla
- 1/2 avocado, sliced
- Salt and pepper to taste
- 1. In a skillet, sauté sliced chard until wilted, then set aside.
- 2. Scramble the eggs in the same skillet, seasoning with salt and pepper.
- 3. Assemble the wrap by placing the chard and scrambled eggs on the tortilla, topping with avocado slices, and rolling it up.
Sliced Chard and Sweet Potato Gratin
A creamy and comforting gratin made with layers of sliced chard and sweet potatoes, topped with a light cheese crust.
- 2 cups sliced chard
- 2 medium sweet potatoes, thinly sliced
- 1 cup low-fat milk
- 1/2 cup grated cheese (like Gruyère)
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Layer sweet potato slices and sliced chard in a baking dish, seasoning each layer with thyme, salt, and pepper.
- 3. Pour milk over the top, sprinkle with cheese, and bake for 30-35 minutes until golden and bubbly.
Sliced Chard and Lentil Soup
A nourishing soup packed with sliced chard, lentils, and vegetables, perfect for a warm and healthy meal.
- 2 cups sliced chard
- 1 cup lentils, rinsed
- 1 carrot, diced
- 1 onion, chopped
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrot until soft.
- 2. Add lentils, vegetable broth, thyme, salt, and pepper; bring to a boil.
- 3. Reduce heat, stir in sliced chard, and simmer for 25-30 minutes until lentils are tender.
Sliced Chard and Mushroom Stir-Fry
A quick and easy stir-fry featuring sliced chard and mushrooms, tossed in a savory soy sauce for a delicious side dish.
- 2 cups sliced chard
- 1 cup mushrooms, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- Sesame seeds for garnish
- 1. Heat sesame oil in a skillet over medium-high heat and add minced garlic.
- 2. Add sliced mushrooms and cook until browned, then stir in sliced chard and soy sauce.
- 3. Cook until chard is wilted, garnish with sesame seeds, and serve immediately.
Sliced Chard and Ricotta Stuffed Shells
Delicious pasta shells filled with a creamy ricotta and sliced chard mixture, baked in a light tomato sauce.
- 12 jumbo pasta shells
- 2 cups sliced chard
- 1 cup ricotta cheese
- 1 cup marinara sauce
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. Cook pasta shells according to package instructions; drain and cool.
- 3. Mix ricotta, sliced chard, salt, and pepper; stuff the mixture into the shells, place in a baking dish, cover with marinara sauce, and sprinkle with Parmesan cheese. Bake for 25 minutes.
Sliced Chard and Apple Slaw
A crunchy and refreshing slaw made with sliced chard and crisp apples, dressed in a tangy vinaigrette, perfect as a side dish.
- 2 cups sliced chard
- 1 apple, julienned
- 1/4 cup walnuts, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine sliced chard, apple, and walnuts.
- 2. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Drizzle the dressing over the slaw, toss to combine, and serve immediately.
Sliced Chard and Cauliflower Rice Bowl
A nutritious bowl featuring sautéed sliced chard and cauliflower rice, topped with a poached egg for a wholesome meal.
- 2 cups sliced chard
- 1 cup cauliflower rice
- 1 egg
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté cauliflower rice until tender.
- 2. Add sliced chard and cook until wilted, seasoning with salt and pepper.
- 3. Poach the egg in boiling water, then serve it on top of the chard and cauliflower rice.
Frequently Asked Questions (FAQ)
What are the health benefits of sliced chard?
Sliced chard is rich in vitamins and minerals, particularly vitamin K, which supports bone health, and magnesium, which aids in muscle function.
How should I store sliced chard?
Store sliced chard in a plastic bag in the refrigerator, where it can last for up to a week.
Can I eat sliced chard raw?
Yes, sliced chard can be eaten raw in salads, but cooking it can enhance its flavor and nutrient absorption.
Is sliced chard low in calories?
Yes, sliced chard is low in calories, making it an excellent choice for weight management.
How can I incorporate sliced chard into my diet?
You can add sliced chard to soups, stir-fries, or smoothies for added nutrition.
Does sliced chard contain oxalates?
Yes, sliced chard contains oxalates, which can interfere with calcium absorption; cooking can reduce oxalate levels.
What is the best way to cook sliced chard?
Sautéing or steaming sliced chard is recommended to preserve its nutrients while enhancing its flavor.
Can I freeze sliced chard?
Yes, you can freeze sliced chard after blanching it briefly to preserve its color and nutrients.