**Sauteed Swiss Chard and Corn: A Colorful and Nutritious Dish**
Sauteed Swiss chard and corn is a vibrant and flavorful dish that combines the earthy taste of Swiss chard with the sweet crunch of corn. This simple yet satisfying recipe is a great way to enjoy the health benefits of these two nutritious vegetables. Swiss chard is packed with vitamins, minerals, and antioxidants, while corn is a good source of fiber, vitamins, and minerals. Together, they make a delicious and nutritious meal that can be enjoyed as a side dish or main course. This article provides two variations of the recipe: a basic sauteed Swiss chard and corn, and a more flavorful version with added garlic, onion, and red pepper flakes. Both recipes are easy to follow and can be prepared in under 30 minutes.
**Recipes:**
1. **Basic Sauteed Swiss Chard and Corn:**
This recipe is the simplest version of the dish, and it's a great way to enjoy the natural flavors of Swiss chard and corn. The only ingredients you need are Swiss chard, corn, olive oil, salt, and pepper.
2. **Sauteed Swiss Chard and Corn with Garlic, Onion, and Red Pepper Flakes:**
This recipe adds some extra flavor to the dish with the addition of garlic, onion, and red pepper flakes. It's a great way to spice up the dish and make it more interesting.
**Benefits of Swiss Chard and Corn:**
* **Swiss Chard:** Swiss chard is a leafy green vegetable that is packed with vitamins, minerals, and antioxidants. It is a good source of vitamins A, C, and K, as well as magnesium, potassium, and iron. Swiss chard is also a good source of fiber, which can help to promote digestive health.
* **Corn:** Corn is a whole grain that is a good source of fiber, vitamins, and minerals. It is a good source of vitamins B1, B5, and C, as well as potassium, magnesium, and phosphorus. Corn is also a good source of antioxidants, which can help to protect the body from damage caused by free radicals.
SAVORY CLAFOUTIS WITH CORN AND SWISS CHARD
Clafoutis are baked French pancakes, usually filled with sweet cherries. This savory version calls for corn, Swiss chard and leeks instead of fruit, and includes plenty of Gruyère for a salty depth. It will emerge from the oven puffed and golden, then quickly deflate. Fear not, it still tastes wonderful after it flattens out, though for the best presentation, try to time it so your guests are at the table when it is ready. Serve it for brunch or a light dinner with a tomato salad on the side, if you're making this in tomato season. In winter, sliced oranges drizzled with olive oil and salt are nice, too.
Provided by Melissa Clark
Categories brunch, dinner, lunch, pancakes, main course
Time 4h15m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Heat oven to 375 degrees. In large bowl, whisk together milk, crème fraîche, eggs, flour, parsley, dill, 1/2 teaspoon salt and 1/2 teaspoon pepper until smooth. Whisk in 3/4 cup Gruyère.
- Heat olive oil in a 9-inch oven-safe skillet over medium heat. Add leeks and sauté until they are soft and golden, about 10 minutes. Stir in corn, garlic and a pinch of salt; cook until garlic is fragrant and corn is tender, 2 to 3 minutes. Add chard leaves a handful at a time, and cook until they are wilted and tender, about 4 minutes. Season the mixture with 1/4 teaspoon salt and a few grinds of black pepper.
- Pour crème fraîche mixture over the corn and chard mixture, and then sprinkle the remaining Gruyère and the Parmigiano on top. Transfer skillet to oven and bake until custard is lightly set, about 40 minutes. Serve topped with a sprinkling of lemon juice and a pinch of red pepper flakes.
Nutrition Facts : @context http, Calories 533, UnsaturatedFat 16 grams, Carbohydrate 34 grams, Fat 34 grams, Fiber 4 grams, Protein 25 grams, SaturatedFat 15 grams, Sodium 850 milligrams, Sugar 8 grams, TransFat 0 grams
SAUTEED SWISS CHARD AND CORN
Sauteed Fresh Red Swiss Chard, Garlic, Lemon Juice, Yellow Corn and Maple Flavored Bacon Bits are brought together to complete this side dish. Fresh lemon juice and garlic infuse a wonderful flavor into the Red Swiss Chard.
Provided by Potagekempcc
Categories Chard
Time 10m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In a large saute pan cook bacon until crisp and remove all grease except for 2-tablespoons.
- Add bacon bits, corn, chopped shallots, chopped garlic and saute until garlic is soft.
- Add Red Swiss Chard, fresh lemon thyme, lemon zest, salt and pepper. Saute until chard starts to wilt, add fresh lemon juice and saute for 1-2 minutes.
- Season with fine sea salt and fresh ground pepper to taste.
- Place the Red Swiss Chard on hot plates and serve.
- Garnish with fresh lemon wedges.
Nutrition Facts : Calories 118.9, Fat 1.3, SaturatedFat 0.2, Sodium 818.2, Carbohydrate 27.5, Fiber 5.3, Sugar 4.9, Protein 5.5
SAUTEED SWISS CHARD WITH PARMESAN CHEESE
Lemon and Parmesan cheese season this simple, tasty recipe for Swiss chard on your stovetop!
Provided by DannyBoy
Categories Side Dish Vegetables Greens
Time 25m
Yield 4
Number Of Ingredients 9
Steps:
- Melt butter and olive oil together in a large skillet over medium-high heat. Stir in the garlic and onion, and cook for 30 seconds until fragrant. Add the chard stems and the white wine. Simmer until the stems begin to soften, about 5 minutes. Stir in the chard leaves, and cook until wilted. Finally, stir in lemon juice and Parmesan cheese; season to taste with salt if needed.
Nutrition Facts : Calories 165.3 calories, Carbohydrate 4.9 g, Cholesterol 17.5 mg, Fat 13.4 g, Fiber 1.1 g, Protein 2.3 g, SaturatedFat 5 g, Sodium 202.4 mg, Sugar 1.4 g
SAUTEED SWISS CHARD
We include the stalks for a nice contrast in texture and color. Trim the tough ends, then cut stalks into pieces.
Provided by Martha Stewart
Categories Food & Cooking Quick & Easy Recipes
Time 30m
Number Of Ingredients 6
Steps:
- Rinse Swiss chard well. Trim tough ends; slice stalks about 3/4 inch thick. Slice leaves about 1 inch thick.
- In a Dutch oven over medium heat, warm olive oil. Cook garlic until fragrant, 1 to 2 minutes.
- Stir in stalks; cook, stirring, until slightly soft, 5 to 6 minutes. Add half the leaves; sprinkle with 1 teaspoon sugar. Cover; cook until wilted, about 4 minutes. Add remaining leaves; sprinkle with another teaspoon sugar. Cover; cook, tossing occasionally, until leaves are tender, 8 to 10 minutes.
- Uncover; cook until liquid has evaporated, about 2 minutes. Stir in red-wine vinegar; season with coarse salt and ground pepper.
Nutrition Facts : Calories 51 g, Fat 2 g, Fiber 2 g, Protein 2 g
SAUTEED SWISS CHARD WITH BACON
Steps:
- Coat a large saute pan lightly with olive oil and add the diced bacon, garlic, and crushed red pepper. Bring the pan to medium-high heat. When the garlic has turned a lovely golden brown, remove from the pan and discard. At this point the bacon should start to become brown and crispy. Add the Swiss chard stems and the stock and cook until the stock has mostly evaporated. Add the Swiss chard leaves and saute until they are wilted. Season with salt.
SAUTEED SWISS CHARD
Provided by Food Network
Categories side-dish
Time 15m
Yield 4 to 6 as a side dish
Number Of Ingredients 4
Steps:
- In a large saute pan, heat olive oil over medium-high heat. Add garlic and saute until pale golden color, about 1 minute. Add Swiss chard and saute until soft, but still crisp, about 5 minutes. Season with salt and pepper.;
SAUTEED SWISS CHARD
Get an easy helping of leafy greens with this Sauteed Swiss Chard recipe from Food Network, calling for just a little butter, salt, pepper and lemon.
Provided by Food Network
Categories side-dish
Time 20m
Yield 4 servings
Number Of Ingredients 5
Steps:
- Rinse chard; separate stems from leaves. Cut stems into 2-inch pieces; cut leaves crosswise into 1-inch strips. To a saucepan add 2 teaspoons melted butter. Add stems to pan; saute about 5 minutes. Add leaves; cook another 5 minutes. Add remaining 2 teaspoons butter and pepper. Mound in center of serving plate and drizzle with vinegar or lemon juice.
GARLICKY SAUTEED SWISS CHARD
Provided by Melissa d'Arabian : Food Network
Categories side-dish
Time 20m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Add the oil to a large saute pan with the garlic and red pepper flakes. Cook over medium heat until the garlic turns golden. Remove the garlic and discard. Add the chopped Swiss chard ribs and saute until soft, about 4 minutes. Add the Swiss chard leaves and season with salt, to taste. Cook until the leaves are wilted. Stir in a splash of red wine vinegar. Serve immediately.
SAUTEED SWISS CHARD
Swiss Chard is not a common veggie in most of North America. It is very rich in iron.Some people say you need to acquire a taste for it. It is rather like strong cabbage. Very low calorie
Provided by Bergy
Categories Vegetable
Time 14m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Swiss Chard should be chopped into pieces about 2" square.
- Heat oil in a wok or skillet.
- Saute garlic for about 1 minute.
- Have high heat and saute the swiss chard for about2-3 minutes. (Water clinging to the leaves is enough liquid to cook the chard).
- Toss (do not over cook) until just wilted and getting soft.
- Season with pepper and serve.
CHARD AND SWEET CORN GRATIN
This is the template that I use for most of my main-dish vegetable gratins. I like gratins hot, warm or at room temperature. I fold the aromatic vegetable filling into a mixture of eggs beaten with milk, salt, pepper and cheese, usually Gruyère, and then add rice or, in this case, corn.
Provided by Martha Rose Shulman
Categories vegetables
Time 1h
Yield 6 servings
Number Of Ingredients 12
Steps:
- Heat oven to 375 degrees. Oil a 2-quart baking dish or gratin.
- Blanch chard: Bring a large pot of water to a boil while you stem and wash the chard leaves. When the water comes to a boil, salt generously and add chard leaves. (Set aside stems for another use, or discard.) Blanch 1 to 2 minutes, until tender but still bright. Transfer to a bowl of cold water, then drain thoroughly and squeeze out excess water; chop medium-fine.
- Heat 1 tablespoon olive oil in a medium skillet and add garlic. Cook, stirring, until fragrant, 30 seconds to a minute, then stir in rosemary, thyme and chopped blanched chard. Season with salt and pepper and stir over medium heat until chard is nicely coated with oil, about 1 minute. Remove from heat.
- In a large bowl, beat together eggs, milk and 1/2 teaspoon salt. Stir in chard mixture and Gruyère. Stir in corn and mix well. Scrape into prepared baking dish. Sprinkle Parmesan over top and drizzle with olive oil.
- Bake 35 to 40 minutes, until nicely browned on the top and sides. Allow to sit for at least 10 minutes before serving.
Nutrition Facts : @context http, Calories 153, UnsaturatedFat 5 grams, Carbohydrate 5 grams, Fat 10 grams, Fiber 1 gram, Protein 11 grams, SaturatedFat 5 grams, Sodium 363 milligrams, Sugar 2 grams, TransFat 0 grams
Tips:
- Choose the right Swiss chard: Select young, tender Swiss chard leaves with vibrant green color and no signs of wilting or yellowing.
- Prepare the Swiss chard properly: Wash the Swiss chard thoroughly to remove any dirt or debris. Remove the tough stems and chop the leaves into bite-sized pieces.
- Use high-quality olive oil: Extra virgin olive oil is the best choice for sautéing Swiss chard and corn. It adds a rich, nutty flavor to the dish.
- Don't overcrowd the pan: When sautéing the Swiss chard and corn, avoid overcrowding the pan. This will prevent the vegetables from cooking evenly and becoming soggy.
- Season generously: Season the Swiss chard and corn with salt, pepper, and garlic powder to taste. You can also add other herbs and spices, such as paprika, cumin, or chili powder.
- Serve immediately: Sautéed Swiss chard and corn is best served immediately after cooking. This will ensure that the vegetables are still crisp and flavorful.
Conclusion:
Sautéed Swiss chard and corn is a delicious and healthy side dish that can be enjoyed as part of a balanced meal. It is a great way to incorporate more vegetables into your diet and is also a good source of vitamins, minerals, and antioxidants. With its vibrant colors and flavors, sautéed Swiss chard and corn is sure to be a hit at your next meal. Enjoy!
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