Saturday, June 18, 2011

Sautéed Swiss Chard with Onions

The summer farmers markets are overflowing with bundles of leafy greens; one $2 -$4 bunch can usually fill up an entire plastic bag.  This also means that you'll have to use up the whole bunch within the week, but don't be daunted by the massive size! This Sautéed Swiss Chard and Onions recipe can be made with any leafy green, and is a great way to use up leftover veggies. Two ingredients that you might not think go with vegetables- honey and soy sauce- mix together to create a truly delicious subtle sweetness that compliments the greens and onions. Serve as a side to any protein.



Sautéed Swiss Chard and Onions
The leafy greens will shrink in volume when added to the heated pan, so you might have to add them in batches to the pan as the volume decreases.


Ingredients
1 bunch swiss chard (or kale, collard greens, spinach, etc.)
1/3 cup vidalia sweet onion
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp honey
salt & pepper to taste

Directions
Heat oil in a large skillet pan on medium heat. Dice onion and add to pan. Cook covered, stirring occasionally, for 3-5 minutes or until onion becomes translucent.  Chop or tear swiss chard into large chunks and add to skillet. Add soy sauce and honey and stir; cook covered for 5 more minutes or until greens are wilted. If a lot of liquid remains in the pan, cook uncovered for a few more minutes. Sprinkle with salt & pepper before serving.

Did You Know?
"Greens are the No.1 food you can eat regularly to help improve your health," says Jill Nussinow, MS, RD, author of The Veggie Queen. Leafy vegetables are chock full of fiber, vitamins, minerals, and organic plant-derived substances that help protect you from heart disease, diabetes and cancer. These greens provide excellent sources of vitamins AC and K, folate, potassium, and antioxidants to name a few. Her top 5 highest for your health rankings- kale, collards, turnip greens, swiss chard and spinach- are all summer accessible!

To read about these leafy greens in more depth, click here.

Sources:
Nierenberg, Cari. "Leafy Greens -- Ranked and Rated." Web MD. 1 Mar. 2011. Web. 18 June 2011.

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