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Cooking time |
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30 minutes or less (prep and cooking time) |
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Serving(s) |
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4 servings |
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| General Category : Main Course |
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| Food Group : Vegetables, Poultry-Chicken |
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| Swiss chard is one of the best sources of lutein and zeaxanthin. The red variety also provides beta carotene – either work well in this recipe. |
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Ingredients
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1 bunch (about 1-¼lbs/625 g) Swiss chard |
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4 (about 1lb/500g) boneless skinless chicken breasts |
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¾ tsp (4 mL) salt |
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¼ tsp (1 ml) pepper |
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2 tbsp (30 mL) olive oil |
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2 cloves garlic, minced |
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1 onion, finely chopped |
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2 tsp (10 mL) fresh rosemary, chopped or ½ tsp (2 mL) dried |
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2 tsp (10 mL) lemon rind, grated |
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2 tbsp (30 mL) lemon juice |
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Preparation
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Strip Swiss chard leaves from stems; trim ends and chop stems and leaves separately and set aside.
Sprinkle half of the salt and pepper on chicken. Heat half of the oil in a large skillet over medium heat; cook chicken, turning once, for about 10 to 12 minutes or just until no longer pink inside. Transfer to a plate.
Add remaining oil, salt and pepper, garlic and onion to skillet. Cook, stirring, for about 5 minutes or until softened.
Stir in Swiss chard stems; cook for 2 minutes. Add leaves, rosemary and lemon rind and cook, stirring, until just wilted enough to cover pan.
Nestle chicken into pan; reduce heat, cover and simmer for about 5 minutes or until chicken is hot and chard is tender. Sprinkle with lemon juice.
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Nutritional information
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Per Serving: 246 cal, 9 g fat, 10 g carb, 32 g protein, 3 g fibre, 803 mg sodium.
Excellent source of vitamin A and niacin. Good source of Vitamin C and iron. |
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Calories : 246
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