Grilled Rainbow Chard with Fava Beans and Oregano
1 serving of grilled rainbow chard with fava beans and oregano contains 117 Calories. The macronutrient breakdown is 42% carbs, 38% fat, and 20% protein. This is a good source of fiber (22% of your Daily Value), potassium (21% of your Daily Value), and iron (58% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 25 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Rinse the Swiss chard and remove the stems and center ribs. Set the leaves aside. Shell the fresh fava beans and set aside.
- Blanch chard stems: Halve stems crosswise and cook in a large pot of boiling salted water (2 tablespoons salt for 4 quarts water) until just barely tender, 3 to 5 minutes (depending on thickness). Cool in an ice bath, reserving cooking water, then transfer to a plate.
- Prepare fava beans: Halve stems crosswise and cook in a large pot of boiling salted water (2 tablespoons salt for 4 quarts water) until just barely tender, 3 to 5 minutes (depending on thickness). Cool in an ice bath, reserving cooking water, then transfer to a plate.
- Toss chard stems with 1 tablespoon oil and 1/4 teaspoon each of salt and pepper. Oil grill rack, then grill chard stems, covered only if using a gas grill, turning occasionally, until tender and lightly charred, about 7 minutes. Cut into 1-inch lengths.
- Cook garlic in remaining 1/2 tablespoon oil in a medium skillet over medium heat, stirring, until just pale golden. Add oregano, beans, and chard and cook, stirring, 1 minute. Transfer to a serving dish and stir in lemon juice and salt and pepper to taste.
Nutrition Facts
For 1 serving of grilled rainbow chard with fava beans and oregano (266g)
Nutrient | Value | %DV |
---|---|---|
Calories | 117 | |
Fats | 6g | 7% |
Saturated fats | 1g | 4% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 491mg | 21% |
Carbs | 14g | 5% |
Net carbs | 8g | |
Fiber | 6g | 22% |
Sugar | 5g | |
Protein | 7g | |
Calcium | 131mg | 13% |
Iron | 5mg | 58% |
Potassium | 971mg | 21% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 102μg | |
Beta carotene | 8335μg | |
Caffeine | 0mg | |
Choline | 41mg | 7% |
Copper | 1mg | 59% |
Fluoride | 0μg | |
Folate (B9) | 79μg | 20% |
Lycopene | 0μg | |
Magnesium | 195mg | 46% |
Manganese | 1mg | 45% |
Niacin | 2mg | 10% |
Pantothenic acid | 0.5mg | 10% |
Phosphorus | 146mg | 21% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 22% |
Selenium | 2μg | 4% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 11% |
Vitamin A IU | 13979IU | |
Vitamin A | 699μg | 78% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.2mg | 18% |
Vitamin C | 70mg | 78% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 5mg | 36% |
Vitamin K | 1899μg | 1583% |
Zinc | 1mg | 10% |
Sugars | ||
Sugar | 5g | |
Sucrose | 0g | |
Glucose | 0g | |
Fructose | 0g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 1g | 4% |
Monounsaturated fats | 4g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0g | |
Arginine | 0.3g | |
Aspartic acid | 0g | |
Cystine | 0g | |
Glutamic acid | 0g | |
Glycine | 0g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 0.3g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.2g | |
Proline | 0g | |
Serine | 0g | |
Threonine | 0.2g | |
Tryptophan | 0g | |
Tyrosine | 0g | |
Valine | 0.2g |