As the nights draw in and the temperature drops, enjoy this nutritious and perfect fall-weather salad bowl, featuring fiber-rich Swiss chard, which is high in vitamin K and antioxidant carotenoids.
Ingredients
- 1 tbsp olive oil, plus extra to drizzle
- 2 shallots, peeled and finely chopped
- 1 tsp coriander seeds, crushed
- 1 chile, seeded and finely chopped
- 2 garlic cloves, crushed
- 2 large sweet potatoes, peeled and cut into cubes
- 9 oz (250 g) Swiss chard, stalks removed and finely chopped, and leaves thinly sliced
- salt and freshly ground black pepper
How to Make It
- Heat the olive oil with 1 tablespoon of water over low heat in a medium saucepan with a lid. Add the shallots and coriander seeds and cook, stirring occasionally, until the shallots soften.
- Add the chile and garlic, and cook for 1 minute. Add the sweet potatoes and cook over medium heat for about 5 minutes, adding a dash of water if necessary. Then add the chopped chard stalks, cover, and cook for 10 minutes.
- When the sweet potatoes are almost cooked, add the shredded chard leaves, cover, and let wilt for about 3 minutes. Remove from the heat, season well, drizzle with a few drops of olive oil, and serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 194 kcal Calories from Fat: 54 kcal |
|
% Daily Value*
|
| Total Fat 6 g 17% |
Saturated Fat 1 g 5% |
Trans Fat 0.0 g |
carbohydrates 33 g 25% |
Dietary Fiber 5 g 13% |
Sugars 9 g 10% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |