Recipe: Wilted Swiss Chard and Butternut Squash

An easy way to get more greens on your plate

Don’t make greens often? Try adding squash too! It’s a wonderful way to sweeten greens without adding sugar. Just cut your greens into uniform-size pieces to help them wilt quickly and prevent overcooking.

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Ingredients

2 tablespoons extra virgin olive oil – divided into 2 teaspoons and 4 teaspoons
2 cups (~1.5 lbs) butternut squash – peeled, seeded and diced small
½ teaspoon salt
½ teaspoon course ground black pepper
2 tablespoons fresh, minced garlic
8 cups (~2 bunches) Swiss chard – ribbing removed, julienne or chiffonade cut, and firmly packed

Directions

  1. In sauté pan, heat 2 teaspoons extra virgin olive oil, add butternut squash, and season with half the salt and pepper. Sauté for 5 minutes or until soft. Remove from pan, and set aside.
  2. Using a low flame, heat the remaining oil. Add the garlic. Then add the Swiss chard as soon as the garlic mixes with the oil. Stir to coat the chard with the oil and garlic mixture. Then season with the remaining salt and pepper.
  3. Sauté the Swiss chard while stirring frequently for about 7 minutes or until tender.
  4. Mix in the butternut squash and serve.

Nutritional information per serving

Makes 6 servings (serving size: ½ cup)

Calories: 80
Sodium: 260 mg
Sugars: 2 g
Cholesterol: 0 mg
Saturated fat: 0.5 g
Fiber: 2 g
Protein: 2 g
Carbohydrate: 8 g

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Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC 

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