Prep and Cook Time: 3minutes
yourself. Do not cover. Cook for 2 minutes, then add Swiss Chard leaves. Begin timing as soon as the water returns to a boil and cook for 3 minutes. For younger, thinner, and more tender leaves (common in Europe where they are picked earlier), cook both the stems and leaves together for 2 minutes.
found in foods, such as Swiss Chard, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing helps tenderize
Swiss Chard. After 5-10 minutes it will become more tender.
Introduction to Recipe Rating System ChartIn order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute "Quick Boiled" Swiss Chard is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
3-Minute Quick Boiled Swiss Chard
|vitamin K||1882.44 mcg||2092||166.6||excellent|
|vitamin C||69.68 mg||93||7.4||excellent|
|vitamin A||694.03 mcg RAE||77||6.1||excellent|
|copper||0.41 mg||46||3.6||very good|
|biotin||13.62 mcg||45||3.6||very good|
|magnesium||184.24 mg||44||3.5||very good|
|vitamin E||4.29 mg (ATE)||29||2.3||good|
Density>=7.6 AND DRI/DV>=10%
Density>=3.4 AND DRI/DV>=5%
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for 3-Minute "Quick Boiled" Swiss Chard