Sauteed Chard with Garlic

Sauteed Chard with Garlic

By WLR's Food Information Executive, Laurence Beeken

A great side dish that's not only low calorie and quick to make but also contains almost all of your 5 a day! 

  • Recipe makes: 4 servings
  • Prep time:
    5 mins
  • Cook time: 7 mins
  • Calories: 136
    per serving


  • 1000g chard
  • 3 garlic cloves
  • 100g red onion
  • 1 orange
  • 2 tbsps sunflower oil
  • ¼ tsp salt
  • ¼ tsp black pepper


  1. Remove the leaves from the stalks and shred all parts finely, keeping them separate.
  2. Heat the oil in a large frying pan or wok. Add the onions and the chard stalks and stir-fry for 3-4 minutes until starting to soften.
  3. Add the garlic, chard leaves and orange zest and mix together.
  4. Season well and stir-fry for another 2-3 minutes until the leaves have wilted.
  5. Stir in the orange juice and serve at once.
Nutrition information per serving
Calories (kcal)136
Carbohydrate (g)13.5
Fat (g)7.8
Protein (g)4.3
Fibre (g)3.0
Alcohol (g)0.0
Fruit & Veg4.1

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