Sautéed Swiss Chard with Feta and Toasted Pine Nuts
This vibrant sautéed Swiss chard dish combines earthy greens with the creamy richness of feta cheese and the delightful crunch of toasted pine nuts. It’s not only a low-calorie vegetable option, but also packs a punch of iron and flavor. Perfect as an extra vegetable dish to accompany your favorite Chinese meals or as a delicious standalone side. Quick to prepare and ready in just minutes, be careful not to overcook the chard to preserve its bright color and nutritional benefits.
N/A
Servings
60
Calories
6
Ingredients
Ingredients
Pine Nuts
2 (tablespoons, toasted to light brown)
Peanut Oil
2 (tablespoons)
Shallots
2 (medium, chopped finely)
Swiss Chard
2 (bunches, rinsed well and torn into 2" pieces)
Feta Cheese
1/4 (cup, crumbled (use your favorite type, cow or goat))
Salt and Pepper
to taste
Instructions
1
In a large wok, heat peanut oil over medium heat until shimmering.
2
Add the finely chopped shallots to the wok and sauté for about 1 minute or until they are lightly browned and fragrant.
3
Gently toss in the rinsed and torn Swiss chard leaves, stirring well to combine with the shallots. Cover the wok with a lid.
4
Allow the chard to cook for about 2 minutes, then remove the lid and stir again.
5
Continue cooking for an additional minute. If you notice any excess liquid, carefully drain it off to keep the dish from becoming soggy.
6
Stir in the crumbled feta cheese and cook for 30 seconds, just until it begins to melt and coat the chard.
7
Finally, sprinkle in the toasted pine nuts and season with salt and pepper to taste. Mix thoroughly to combine.
8
Serve immediately while still warm for the best flavor and texture.
Nutrition Information
5g
Fat
2g
Protein
0.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Sauteed Swiss Chard with Feta?
It is a vibrant side dish that combines earthy Swiss chard leaves with creamy feta cheese and toasted pine nuts.
How many calories are in this recipe?
There are 60 calories per serving in this dish.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian as it uses plant-based greens, nuts, and dairy-based cheese.
How much protein does this dish provide?
Each serving contains 2 grams of protein.
How much fat is in this Swiss chard recipe?
There are 5 grams of fat per serving.
How much fiber is in this dish?
This recipe provides 0.75 grams of fiber per serving.
What type of oil is recommended for sauteing?
The recipe recommends using peanut oil for its high smoke point and flavor.
Can I use a different type of cheese?
You can use your favorite type of feta cheese, whether it is made from cow or goat milk.
How should I prepare the Swiss chard?
The chard should be rinsed well and torn into 2-inch pieces before cooking.
How long does it take to cook the shallots?
Shallots should be sauteed for about 1 minute or until they are lightly browned and fragrant.
What is the purpose of covering the wok with a lid?
Covering the wok allows the Swiss chard to steam and wilt evenly for about 2 minutes.
How do I prevent the dish from becoming soggy?
Carefully drain off any excess liquid from the wok after the chard has finished cooking.
When should I add the feta cheese?
Add the feta after the chard is cooked and saute for 30 seconds until it just begins to melt.
How should the pine nuts be prepared?
Pine nuts should be toasted to a light brown color before being added to the dish.
Is this recipe iron-rich?
Yes, Swiss chard is known for being a nutrient-dense green that is high in iron.
What type of cuisine does this dish complement?
While versatile, it is particularly noted as a great accompaniment to Chinese meals.
How many bunches of Swiss chard are needed?
The recipe calls for 2 bunches of Swiss chard.
Can I make this dish ahead of time?
It is best served immediately while still warm to preserve flavor and texture.
Why shouldn't I overcook the chard?
Overcooking chard can lead to a loss of its bright color and nutritional benefits.
What are the primary flavors in this dish?
The dish features earthy, salty, and nutty flavors from the chard, feta, and pine nuts.
How many shallots are required?
You will need 2 medium shallots, chopped finely.
What seasonings are used?
The dish is seasoned with salt and pepper to taste.
Is this recipe quick to prepare?
Yes, it is considered a quick recipe that is ready in just a few minutes.
Can I substitute peanut oil?
Yes, you can substitute with other vegetable oils like olive oil or avocado oil if preferred.
What size should I tear the Swiss chard leaves?
The leaves should be torn into approximately 2-inch pieces.
How much feta cheese is used?
The recipe uses 1/4 cup of crumbled feta cheese.
Is this a low-calorie side dish?
Yes, at 60 calories per serving, it is a very low-calorie vegetable option.
How many pine nuts are used?
The recipe calls for 2 tablespoons of toasted pine nuts.
Is this dish gluten-free?
Yes, all the listed ingredients are naturally gluten-free.
What is the best way to clean the Swiss chard?
Rinse the leaves thoroughly in cold water to ensure all grit and dirt are removed.