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)

NutrientValue%DV
Calories117
Fats6g 7%
Saturated fats1g 4%
Trans fats0g
Cholesterol0mg 0%
Sodium491mg 21%
Carbs14g 5%
Net carbs8g
Fiber6g 22%
Sugar5g
Protein7g
Calcium131mg 13%
Iron5mg 58%
Potassium971mg 21%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene102μg
Beta carotene8335μg
Caffeine0mg
Choline41mg 7%
Copper1mg 59%
Fluoride0μg
Folate (B9)79μg 20%
Lycopene0μg
Magnesium195mg 46%
Manganese1mg 45%
Niacin2mg 10%
Pantothenic acid0.5mg 10%
Phosphorus146mg 21%
Retinol0μg
Riboflavin (B2)0.3mg 22%
Selenium2μg 4%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU13979IU
Vitamin A699μg 78%
Vitamin B120μg 0%
Vitamin B60.2mg 18%
Vitamin C70mg 78%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E5mg 36%
Vitamin K1899μg 1583%
Zinc1mg 10%
Sugars
Sugar5g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats1g 4%
Monounsaturated fats4g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0g
Arginine0.3g
Aspartic acid0g
Cystine0g
Glutamic acid0g
Glycine0g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.3g
Leucine0.3g
Lysine0.2g
Methionine0.1g
Phenylalanine0.2g
Proline0g
Serine0g
Threonine0.2g
Tryptophan0g
Tyrosine0g
Valine0.2g

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