10-Minute Healthy Sautéed Swiss Chard
A fast, flavorful side dish featuring tender Swiss chard sautéed with garlic, herbs, and a hint of balsamic. Packed with fiber, vitamins, and plant-based protein, this dish is nutritious, satisfying, and perfect for everyday meals or meal prep.
Equipment
- 1 medium skillet or wok
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon or spatula
- Measuring Spoons
Ingredients
- 1 bunch Swiss chard washed and stems removed
- 1 tbsp extra virgin olive oil
- 4 cloves garlic thinly sliced or minced
- 1 tsp balsamic vinegar
- ¼ tsp dried oregano
- ¼ tsp dried thyme
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Swiss Chard: Begin by thoroughly washing the Swiss chard to remove any dirt or grit. Pat the leaves dry with a clean kitchen towel or use a salad spinner to remove excess water. Remove the tough stems by gently cutting them away from the leafy parts. Slice the leaves into roughly 1- to 2-inch wide strips, depending on your preference, ensuring even sizes for uniform cooking.
- Measure and Set Spices: Measure out your dried herbs—1/4 teaspoon each of oregano and thyme. Have salt and freshly ground black pepper ready. Pre-measuring the spices helps streamline the cooking process and ensures you don’t over-season the delicate greens.
- Heat the Skillet or Wok: Place a medium-sized skillet or wok over medium heat. Add 1 tablespoon of extra virgin olive oil. Allow the oil to heat gradually; it should shimmer slightly but not smoke. Overheating olive oil can create bitterness and diminish its health benefits, so patience at this stage is key.
- Sauté the Swiss Chard: Once the oil is ready, add the prepared Swiss chard leaves to the pan along with the measured oregano and thyme. Gently toss the leaves with a wooden spoon or spatula to coat them evenly with the oil and herbs. Sauté the chard for approximately 3–4 minutes, stirring frequently until the leaves begin to wilt, become tender, and develop a vibrant, deep green color.
- Add Balsamic Vinegar for Depth: After the chard has wilted, pour in 1 teaspoon of balsamic vinegar. Stir well to combine, allowing the tangy sweetness to infuse the greens. Continue sautéing for an additional 1 minute, letting the vinegar slightly reduce and intensify the flavors without making the leaves soggy.
- Infuse with Garlic: Lower the heat slightly and add the 4 cloves of sliced or minced garlic to the pan. Stir immediately to coat the chard with garlic flavor. Let the garlic sizzle gently for 20–30 seconds, releasing its aromatic fragrance. Be careful not to burn the garlic, as it can turn bitter very quickly.
- Season and Finish Cooking: Sprinkle salt and freshly ground black pepper over the chard to taste. Give one final toss to ensure the seasoning is evenly distributed. At this point, the chard should be tender but still slightly crisp, with a bright green color and a light coating of olive oil and balsamic. Turn off the heat immediately to prevent overcooking.
- Plate and Serve: Transfer the sautéed Swiss chard to a serving dish while it is hot. The vibrant colors and aromatic garlic will make it visually appealing and appetizing. This dish pairs beautifully with grilled proteins, roasted vegetables, or as a nutrient-rich addition to a healthy grain bowl.
Notes
- Use fresh, crisp Swiss chard for the best flavor and texture.
- Adjust garlic quantity according to personal taste for a milder or bolder aroma.
- Drizzle a few drops of toasted sesame oil or sprinkle toasted pine nuts for extra flavor.
- Replace balsamic vinegar with lemon juice for a fresh, tangy twist.
- Sauté chard stems slightly longer than leaves for even cooking and added sweetness.
- Taste and adjust salt and pepper at the end to enhance natural flavors.
- Serve immediately for optimal texture, or store leftovers properly for up to 3 days.
