Bietole Ripassate

Bietole Ripassate is a vibrant Italian dish featuring Swiss chard sautéed with garlic and olive oil, creating a deliciously healthy side or main course. This simple yet flavorful recipe highlights the natural taste of greens, making it a perfect addition to any meal.

Ingredients

• Swiss chard - 300 grams
• Garlic - 2 cloves
• Olive oil - 2 tablespoons
• Red pepper flakes - 1/4 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Parmesan cheese - 20 grams (optional)

Steps

1. Rinse the Swiss chard thoroughly under cold water to remove any dirt and sand, then shake off excess water and chop the leaves and stems coarsely.
2. Peel and finely slice the garlic cloves.
3. In a large skillet, heat the olive oil over medium heat, then add the sliced garlic and red pepper flakes, sautéing for about 1 minute until fragrant but not browned.
4. Add the chopped Swiss chard stems to the skillet and cook for 2-3 minutes until they start to soften.
5. Next, add the Swiss chard leaves to the skillet, along with salt and black pepper, and stir well to combine, cooking for another 5-7 minutes until the leaves are wilted and tender.
6. Remove from heat and stir in the lemon juice for added brightness. If desired, sprinkle with grated Parmesan cheese before serving.

Nutrition

• Calories: 120
• Protein: 5 g
• Carbs: 9 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K, supporting immune function and skin health.
• High in antioxidants, which help protect against cellular damage and inflammation.

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