It’s MONDAY! Here’s a super meatless meal!
This is one of my favourite dark green leafy lunches!!
Swiss Chard & Carmelized Onions
1 large onion, chopped
2 tablespoons olive oil
1 teaspoon brown sugar (or 1-2 tbsp unsweetened apple sauce)
1 bunch Swiss chard, rinsed and chopped
1/4 cup kalamata olives (rinsed and chopped)
2 tablespoons capers (rinsed)
1/2 teaspoon coarse sea salt (or to taste) –Optional*
black pepper, freshly ground, to taste
1 lemon, juiced (may substitute ½ lemon & ½ lime)
- In a cast iron skillet, cook onions in olive oil over medium-high heat until they begin to brown. Lower the heat and allow to simmer slowly for 20 minutes.
- Stir in brown sugar (or applesauce) and continue cooking for a few minutes.
- When onions are tender and golden brown, stir in the chard and olives. Cook until chard is slightly wilted.
- Stir in the capers and continue cooking until chard is completely wilted, about 3 minutes.
- Season with black pepper and squeeze lemon (and lime if using) over the top.
* I don’t always add any salt if the olives & capers are salty.
Amount Per Serving Calories: 118 | Total Fat: 9.2g | Cholesterol: 0mg
Swiss Chard, or “Chard” as it’s commonly called, packs a huge nutritional punch. I add it to summer salads (peak time in the markets is summer time)
It is an excellent source of :
Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Vitamin B2
Folate, Thiamin, Sodium, Calcium, Magnesium, Iron, Manganese, Potassium
Phosphorus, Zinc & Copper
Swiss chard is a good source of fibre & protein too.