Easy Swiss Chard Recipe with Lemon, Quinoa, Fried Capers and

• จำนวนที่เสิร์ฟ: 2 servings
• เวลาทำ: 10 minutes
• เวลารวม: 25 minutes

ส่วนผสม

1 cup cooked quinoa

2 bunches Swiss chard (about 3 cups when cooked)

3 tablespoons extra virgin olive oil

2 tablespoons capers

2 tablespoons sliced green olives

8 garlic cloves (minced)

3 tablespoons Italian parsley (coarsely chopped)

2 tablespoons unsalted butter

2 teaspoons lemon juice

1/4 teaspoon dried red pepper flakes

1/4 teaspoon kosher salt (or to taste (1/8 teaspoon table salt)

1/4 teaspoon freshly ground pepper

วิธีทำ

Cook the quinoa if you don't have any on hand. (Go to the link for instructions on making perfect fluffy quinoa.)

Remove the leaves of the Swiss chard from the central stems and slice the stems into 1-inch long pieces. Stack the leaves on top of each other, and slice into 2-inch wide pieces.

Heat the olive oil in a large sauté pan over medium heat, and add the Swiss chard stems and cook for 5 - 7 minutes or until they soften and begin to crisp. Add the capers, olives, and garlic, and cook for another minute. Add the parsley and cook another minute before adding the chard leaves. Cook until partially wilted.

Add the cooked quinoa, butter, lemon juice, red pepper flakes, salt and pepper. Toss and cook for 2 - 3 minutes.

Serve warm.

ข้อมูลโภชนาการ

• แคลอรี่: 477.6 kcal
• ไขมันทั้งหมด: 37.9 g
• ไขมันอิ่มตัว: 11.9 g
• ไขมันไม่อิ่มตัว: 24.2 g
• ไขมันทรานส์: 0.5 g
• คอเลสเตอรอล: 39.1 mg
• โซเดียม: 843.6 mg
• คาร์โบไฮเดรตทั้งหมด: 27.6 g
• ใยอาหาร: 4.5 g
• น้ำตาลทั้งหมด: 1.9 g
• โปรตีน: 9.7 g