A healthy and flavorful Crispy baked Swiss Chard that’s a perfect snack
Craving a healthy snack? This crispy oven-roasted Swiss chard fits the profile. These well-seasoned Swiss chard recipe is more than delicious. Additionally, they sport an impressive health profile. Specifically, organic Swiss chard is nutrient-rich. They are packed with vitamins and minerals.
How to achieve the perfect crisp
To begin, the Swiss chard must be very dry. Hence, rinse and dry thoroughly using paper towel. Additionally, a little bit of seasoning goes a long way – salt, freshly ground black pepper, and Parmesan cheese for extra flavor. Importantly, the Swiss chard needs to be correctly coated with extra virgin olive oil. Too much oil and the chard will not become crispy and too little oil leaves a burnt chard. When making this crispy oven-roasted Swiss Chard, all of the seasoning occurs on one or two half sheet pans lined with parchment paper.
Finally, pop the sheet pans into a preheated oven using a two temperature technique. Why is this important? First, baking or roasting at a lower oven temperature ensures the Swiss chard is cooked and softened. Second, the higher oven temperature results in the crispy texture. Now you have a simple, flavor packed and nutritious snack. Moreover, while the crispy chards are best enjoyed right when they come out the oven, they can also be refrigerated. Importantly, to enjoy the leftovers, reheat them in the lower oven temperature for a few minutes and viola, they crisp up once again.
Is Swiss Chard Healthy?
Swiss chard, like many leafy green vegetables, packs an impressive nutrition and health benefit profile. First, the nutrient-rich Swiss chard packs healthy vitamins A, C and K as well as magnesium, potassium and iron. Additionally, it contains antioxidants like beta-carotene and flavonoids, which help to protect cells from damage cause by free radicals. Not to mention, the high potassium content in Swiss chard can help regulate blood pressure and reduce risk of heart disease. Additionally, Swiss chard plays an important role in bone, digestive and eye health.
Further, some studies suggest that the antioxidants and other compounds in Swiss chard may have anti-cancer properties and help prevent certain types of cancer. Besides anti-cancer fighting properties, Swiss chard boosts anti-inflammatory properties. Additionally, the high fiber and antioxidants in Swiss chard may help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Overall, Swiss chard is a nutrition powerhouse and its versatility makes a valuable addition to a healthy diet. Whether you enjoy it as in this Crispy Oven-Roasted Swiss Chard snack or as a simple sautéed Swiss Chard, it’s a great addition to any diet plan. For more additional leafy green vegetable recipes, try this impressive braised kale with basil. And for more healthy and delicious recipe ideas be sure to peruse the wide variety of healthier dishes at Julietkitchen.com.
Disclosures
Terms of Use
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.
Product disclosures
Some of the links in this post are affiliate links. This means that, at zero cost to you, JulietKitchen may earn an affiliate commission if you click through the link and finalize a purchase.
Nutritional information
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe
Crispy Oven-Roasted Swiss Chard
Equipment
Ingredients
- 2 bunch organic Swiss chard I use the rainbow bunches but any type will do. Rinse and dry thoroughly and trim off the ends.
- 2 to 4 tablespoons Freshly grated parmesan cheese
- pinch of sea salt and freshly ground black pepper
- 1 – 2 tablespoons extra virgin olive oil
Instructions
PREHEAT OVEN 350F/177C Degrees
- Line a half sheet pan with parchment paper
- Spray the parchment paper, generously with extra virgin olive oil. Sprinkle half the Parmesan cheese all over the parchment paper2 to 4 tablespoons Freshly grated parmesan cheese, 1 – 2 tablespoons extra virgin olive oil
- Season with salt and freshly ground black pepper. Spray the leaves with extra virgin olive oil. Sprinkle with more cheese.Note: Go light on the salt as the cheese has salt in it too.2 bunch organic Swiss chard, 2 to 4 tablespoons Freshly grated parmesan cheese, 1 – 2 tablespoons extra virgin olive oil, pinch of sea salt and freshly ground black pepper
- Pop the trays in the preheated oven. Bake 15 to 20 minutes, and flip half-way through the cooking.
- Turn up the oven temperature to 450F/232C Degrees. Continue baking the Swiss chard until lightly charred and crispy.Note: You don't need to wait for the oven to reach 450F/232C – the gradual increase in temperature will help to prevent burning.Keep a watchful eye as they brown and crisp up quickly depending on the size of the leaves.
- Serve and enjoy as a snach or go bold and use as a side dish.
Notes
Nutrition
Leave a Reply