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
Ingredients
- 1000g chard
- 3 garlic cloves
- 100g red onion
- 1 orange
- 2 tbsps sunflower oil
- ¼ tsp salt
- ¼ tsp black pepper
Method
- Remove the leaves from the stalks and shred all parts finely, keeping them separate.
- 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.
- Add the garlic, chard leaves and orange zest and mix together.
- Season well and stir-fry for another 2-3 minutes until the leaves have wilted.
- Stir in the orange juice and serve at once.
Calories (kcal) | 136 |
Carbohydrate (g) | 13.5 |
Fat (g) | 7.8 |
Protein (g) | 4.3 |
Fibre (g) | 3.0 |
Alcohol (g) | 0.0 |
Fruit & Veg | 4.1 |
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