Recipe: Chard & Roasted Butternut Squash – Health Essentials from Cleveland Clinic
The key to this quick-and-easy recipe for Swiss chard is to spin-dry the chard after washing, otherwise, the excess water that clings to the chard dilutes the flavors. You’ll also want to cook the chard slow enough that it releases enough of its own moisture to thoroughly cook it until tender. And the roasted butternut squash is a wonderful and healthy way to sweeten the greens without adding sugar.
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- 4 cups (1 3/4 to 2 pounds) butternut squash, peeled, seeded, cut into 1/3-inch cubes
- 6 large garlic cloves, minced, divided
- 2 tablespoons extra-virgin olive oil, divided
- 1/2 teaspoon kosher salt, divided
- 1/2 teaspoon fresh coarsely ground black pepper, divided
- 2 large bunches (1 1/4 to 1 1/2 pounds) Swiss chard, center ribs removed*, leaves cut crosswise into 1/3- to 1/2-inch-thick strips
- Preheat the oven to 350 F.
- In a large mixing bowl, combine squash, half the garlic, 1 tablespoon olive oil and 1/4 teaspoon each salt and pepper. Toss to mix well. Spread out on a rimmed baking sheet. Bake until squash is tender, stirring occasionally, about 35 minutes. Remove from the oven and set aside.
- In a large, deep nonstick skillet, heat remaining olive oil over medium heat. Add the remaining garlic and saute until aromatic, 30 seconds to 1 minute. Add the chard to the skillet; season with the remaining salt and pepper, and stir frequently until the chard is tender, 5 to 7 minutes.
- Add the squash to the chard, and stir until well mixed and heated through, 2 to 3 minutes.
- Transfer the mixture to a large bowl and serve.
*You can also add the Swiss chard center ribs to this recipe if you like the texture and flavor. Slice them super thin and simmer the ribs in vegetable broth to make them tender, as they take longer to cook.
Total fiber: 3.3 g
Soluble fiber: 0 g
Protein: 2.5 g
Total fat: 3.7 g
Saturated fat: 0.5 g
Healthy fat: 3.1 g
Carbohydrate: 13 g
Sugar: 2.5 g
Added sugar: 0 g
Sodium: 275 mg
Potassium: 722 mg
Magnesium: 98 mg
Calcium: 88 mg
— From The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH, and Jim Perko, Sr., CEC, AAC.