Chicken With Swiss Chard, Lemon and Rosemary

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By: Jennifer MacKenzie

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.

Ingredients

1 bunch (about 1-1/4 lbs/625 g) Swiss chard

4 (about 1lb/500g) boneless skinless chicken breasts

3/4 tsp (4 mL) salt

1/4 tsp (1 mL) pepper

2 tbsp (30 mL) olive oil

2 cloves garlic, minced

1 onion, finely chopped

2 tsp (10 mL) fresh rosemary, chopped or 1/2 tsp (2 mL) dried

2 tsp (10 mL) lemon rind, grated

2 tbsp (30 mL) lemon juice

Preparation

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.

Cooking Time: 30 Minutes

Serving(s): 4

Nutritional Information
Per each of 4 servings: about
Calories	246
Fat (total)	9 g
Carbohydrate	10 g
Protein	32 g
Fibre	3 g
Sodium	803 mg
Vitamin A	Excellent source
Niacin	Excellent source
Vitamin C	Good source
Iron	Good source

Also in this menu:

Seeing green: The lutein story

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