Swiss Chard White Bean Stew Heats Up the Hestan Deck
Kitchen Icons
October Harvest of the Month on WEAU-TV (NBC) features Swiss Chard - a nutritious leafy green vegetable that is perfect in salads, soups and side dishes. Harvest of the Month is a healthy living initiative. View more articles and videos here: www.JacksonInAction.org/blog
Photo: Foodiegirl; StockSnap
SWISS CHARD WHITE BEAN SOUP Photo: Ruthie Chipps
Swiss Chard White Bean Stew
This mediterranean dish is simple and satisfying, providing great flavor along with good nutrition
Ingredients:
3 slices bacon, cut in 1-inch pieces optional)
1 medium onion, halved, thinly sliced
1, 15 oz. can diced tomatoes (2 c.)
1, 15 oz. can Cannellini or navy beans, liquid included (2 c.)
4 cups loosely chopped Swiss Chard leaves with stems removed and chopped into 1 inch pieces (or packed torn spinach)
5 teaspoons Balsamic or red wine vinegar
2 Tbsp. Fresh minced herbs such as parsley, basil or thyme. (Can substitute 2 teaspoons dried herbs.)
Method:
1. Optional: In a 3 quart saucepan, cook bacon pieces until crisp. Remove bacon to paper towel to drain. Leave bacon fat in pan.
2. Add onions to bacon fat (or heat pan first then add 2 Tbsp. olive oil then add onions); add chopped chard stems and cook 3 minutes until tender, about 3 minutes.
3. Stir in beans and tomatoes. Cook and stir over medium heat until heated.
4. Stir in Swiss Chard leaves or spinach; cover and cook until just wilted, about 30 seconds.
5. Add vinegar. Stir in optional cooked bacon and fresh herbs.
Makes 5 servings
Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein
Photo: Ruthie Chipps
“Enjoy Swiss chard raw or cooked. It can be utilized as a substitute for spinach in many recipes”
—Ruth Lahmayer Chipps, MS, RDN, CD
Swiss Chard Stew Prepared in Hestan Culinary Nanobond Three quart saucepan. Photo: Ruthie Chipps
Swiss Chard Nutrition
*This Luscious leafy green green may help reduce risk of cancer and reduce blood pressure.
*The leaves and stalks provide an abundance of vitamins, minerals and natural health-promoting compounds.
*Swiss Chard has three times the recommended daily intake of Vitamin K and 44 percent of the recommended amount of vitamin A.
Hestan Culinary Cookware was provided for this recipe. Location: Kitchen Icons Hestan Deck featuring the 12 foot Hestan Outdoor Living Suite.