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Sautéed Swiss Chard with Lemon and Garlic

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Swiss Chard 2100g 399kcal
Garlic 6g 9kcal
Olive oil 14g 124kcal

Recipe Instructions:

Ingredients
1 tablespoon extra virgin olive oil
12 cup Swiss chard roughly chopped
1 pinch sea salt
2 cloves garlic grated
1/2 teaspoon red chili flakes optional
1 tablespoon lemon juice
Instructions
Pre-heat a sauté pan on medium high heat then add olive oil.
Sauté chard in olive oil for 2-3 minutes until leaves turn bright green. Season with salt and pepper to taste.
Add garlic and chili flakes and sauté additional 30 seconds.
Remove from heat and toss with lemon juice just before serving.

Nutrition Facts
Portion Size 534 g | ml
Amount Per Portion 134
559
kcal
kilojoules
% Daily Value *
Total Fat 4.6g 6%
Saturated Fat 0.6g 3%
Sodium 1119mg 49%
Total Carbohydrate 20g 7%
Dietary Fiber 8.4g 30%
Sugar 5.9g
Protein 9.6g 19%
Vitamin D 0mcg 0%
Calcium 271mg 21%
Iron 9.5mg 53%
Potassium 2000mg 43%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 1606.5 mcg 179%
Thiamin [B1] 0.214 mg 18%
Riboflavin [B2] 0.475 mg 37%
Niacin [B3] 2.114 mg 13%
Pantothenic acid [B5] 0.917 mg 18%
Vitamin B6 0.54 mg 32%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 74.265 mcg 0%
Vitamin C 159.361 mg 177%
Vitamin D 0 mcg 0%
Vitamin E 10.433 mg 70%
Vitamin K 4359.633 mcg 3633%
Betaine 1.579 mg 0%
Choline 95.042 mg 17%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.4 g 7%
Sugars 5.9 g 12%
Dietary fiber 8.4 g 30%
Carbohydrate 20.4 g 0%
Net carbs 14.5g
Aminoacids
Nutrient Amount DV
Alanine 0.002 g 0%
Arginine 0.939 g 0%
Aspartic acid 0.007 g 0%
Cysteine 0.001 g 0%
Glutamic acid 0.012 g 0%
Glycine 0.003 g 0%
Histidine 0.191 g 0%
Isoleucine 0.775 g 0%
Leucine 0.687 g 0%
Lysine 0.524 g 0%
Methionine 0.101 g 0%
Phenylalanine 0.58 g 0%
Proline 0.002 g 0%
Serine 0.003 g 0%
Threonine 0.438 g 0%
Tryptophan 0.09 g 0%
Tyrosine 0.001 g 0%
Valine 0.582 g 0%
Minerals
Nutrient Amount DV
Calcium 270.72 mg 21%
Copper 0.95 mg 106%
Fluoride 0 mcg 0%
Iron 9.5 mg 53%
Magnesium 425.84 mg 101%
Manganese 1.95 mg 85%
Phosphorus 244.08 mg 20%
Potassium 1999.51 mg 43%
Selenium 4.94 mcg 9%
Sodium 1118.61 mg 49%
Zinc 1.91 mg 17%
Other
Nutrient Amount DV
Water 490.667 g 0%
Ash 8.43 g 0%