Grilled Rainbow Chard with Fava Beans and Oregano

Fat 38% Carbs 42% Protein 20%
Percent Calories

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

  1. Rinse the Swiss chard and remove the stems and center ribs. Set the leaves aside. Shell the fresh fava beans and set aside.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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