Tag: Swiss Chard

Farm-Fresh Vegetable Beef Stew

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My Farm-Fresh Vegetable Beef Stew is a bowl of comfort food that is good for your heart, body and soul. Use rainbow Swiss chard or substitute any dark leafy green. You can’t go wrong with any of these nutrient-dense choices. Dark leafy greens are low in calorie while high in several vitamins and minerals that support healthy blood pressure, vision and immune system.

This colorful bowl of vegetables may even brighten your mood on a grey and chilly day. Since this recipe is mostly hands-free cooking, it gives you a chance to grab a book and relax while the stew simmers.

Ingredients:
1 tablespoon canola oil
1 pound beef stew meat
1 medium onion, peeled and diced
2 large carrots, peeled and sliced
4 celery ribs, sliced
1 bunch rainbow Swiss chard, ribs removed and chopped, leaves roughly chopped
2 medium Yukon gold potatoes, diced
1½ cups frozen corn
32 ounces low-sodium vegetable broth
2 cups water
1 tablespoon dried oregano
½ teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon cayenne pepper

Directions:

  1. Heat oil over medium-high heat in a large stock pot with a lid and add stew meat. Cook until brown on all sides, stirring occasionally. Remove beef and set aside.
  2. Add onion, carrots, celery and swiss chard ribs to the stock pot. Sauté until vegetables are tender, about five minutes.
  3. Return the beef to the pot and add potatoes, corn, vegetable broth and seasonings. Bring to a boil and then reduce heat to low. Add Swiss chard leaves, cover and simmer for 40 to 45 minutes. Taste and adjust seasoning as needed.

Servings: 6

Acorn Squash and Swiss Chard Mini Frittatas

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There is no better way to spend a crisp weekend morning than with a breakfast that tastes like fall. Loaded with acorn squash and Swiss chard, these mini frittatas are a healthy way to fuel up for your day. This is also an excellent dish to serve for brunch with whole wheat toast, bacon and a Bloody Mary. If you are lucky enough to have leftovers, they are delicious reheated on a busy workday morning.

Ingredients:
1 bunch Swiss chard
1 tablespoon olive oil
1 small onion, peeled and diced
1 acorn squash, peeled and diced
2½ ounces goat cheese, crumbled
7 eggs
1 cup skim or low-fat milk
½ teaspoon salt
½ teaspoon pepper

Directions:

  1. Preheat oven to 375 degrees Fahrenheit. Lightly spray a 24 cup mini-muffin tin with cooking spray.
  2. Remove ribs and stems from Swiss chard and dice. Roughly chop chard leaves and set aside.
  3. Heat oil in a large skillet over medium-high heat. Add onion and sauté until tender. Add squash and chard ribs and stems and cook while occasionally stirring until golden brown and tender, about 7 or 8 minutes. Add Swiss chard leaves to skillet and stir for a couple of minutes until wilted.
  4. Fill the mini-muffin cups with the sautéed vegetables and top with equal amounts of goat cheese.
  5. In a large bowl, whisk together the eggs, milk, salt and pepper. Pour the egg mixture over the vegetables, filling the muffin cups to the rim.
  6. Bake for 25 to 30 minutes, until frittata tops are lightly golden.

Servings: 8

Salmon with Swiss Chard Cauliflower Rice

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Rainbow Swiss chard is such a beautiful vegetable that adds a delightful splash of color to your plate. I love this slightly sweet and mildly bitter leafy green, which tastes similar to beet greens and spinach. I have combined this with my favorite grilled fish for a meal that takes less than 30 minutes to make. Pair this with your favorite white wine for a romantic dinner.

Cauliflower rice is a brilliant idea for gluten-free rice, and I love how it is now available in the freezer section of most grocery stores. It’s also really easy to make with farm-fresh cauliflower, and I have included directions in the note below.

Ingredients:
1 tablespoon olive oil
1 bunch rainbow Swiss chard, ribs removed and chopped, leaves roughly chopped
1 pound cauliflower rice
1 tablespoon fresh chopped rosemary, divided
½ teaspoon salt, divided
½ teaspoon black pepper, divided
¼ cup freshly grated Parmesan cheese
1 pound salmon filet

Directions:

  1. Heat olive oil over medium-high heat in a large skillet. Sauté Swiss chard stems until tender, for three to four minutes.
  2. Add Swiss chard leaves, cauliflower rice, ½ tablespoon rosemary, and ¼ teaspoon salt and pepper. Stir to combine and cook until leaves are wilted and cauliflower is tender. Stir in grated parmesan cheese and cook for another minute, until melted.
  3. Preheat grill to medium-high heat and brush the grill grate lightly with oil. Season salmon with remaining rosemary, salt and pepper. Grill one side of salmon for 4 to 5 minutes, flip and cook the other side for an additional 4 to 5 minutes, until fish is cooked through. Serve on a large platter over Swiss chard cauliflower rice.

Note: To make your own cauliflower rice all you need is a head of cauliflower and a food processor. Simply wash and remove stems, cut into small florets and pulse until finely chopped and cauliflower resembles rice.

Servings: 4

Farm-Fresh Vegetable Beef Stew

Posted on Posted in Meat, SoupTagged , , , , 3 Comments

My Farm-Fresh Vegetable Beef Stew is a bowl of comfort food that is good for your heart, body and soul. Use rainbow Swiss chard or substitute any dark leafy green. You can’t go wrong with any of these nutrient-dense choices. Dark leafy greens are low in calorie while high in several vitamins and minerals that support healthy blood pressure, vision and immune system.

This colorful bowl of vegetables may even brighten your mood on a grey and chilly day. Leftovers are delicious, so make this meal on the weekend for a quick weeknight supper, and grab a book to read by the fire while your stew simmers.

Ingredients:
1 tablespoon canola oil
1 pound beef stew meat
1 medium onion, peeled and diced
2 large carrots, peeled and sliced
4 celery ribs, sliced
1 bunch rainbow Swiss chard, ribs removed and chopped, leaves roughly chopped
2 medium Yukon gold potatoes, diced
1½ cups frozen corn
32 ounces low-sodium vegetable broth
2 cups water
1 tablespoon dried oregano
½ teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon cayenne pepper

Directions:

  1. Heat oil over medium-high heat in a large stock pot and add stew meat. Cook until brown on all sides, stirring occasionally. Remove beef and set aside.
  2. Add onion, carrots, celery and swiss chard ribs to the stock pot. Sauté until vegetables are tender, about five minutes.
  3. Return the beef to the pot and add potatoes, corn, vegetable broth and seasonings. Bring to a boil and then reduce heat to low. Add swiss chard leaves and simmer for 40 to 45 minutes. Taste and adjust seasoning as needed.

Servings: 6