Sauteed Chard with Garlic, Dried Cranberries and Sunflower Seeds

Serves 4 to 6.

Note: If you aren’t growing chard yourself, your best source is a farmers market. By the time chard gets to the grocery store, it’s lost much of its oomph. To toast sunflower seeds, warm them in a dry sauté pan over medium heat until fragrant. From Beth Dooley.

• 1 lb. chard, trimmed

• 1 tbsp. vegetable oil

• 2 garlic cloves, smashed

• Pinch of crushed red pepper

• Juice of 1/2 lemon, to taste

• 1/4 c. dried cranberries, plumped in hot water and drained

• 1/4 c. toasted sunflower seeds (see Note)

• Salt and freshly ground black pepper, to taste


Remove the stems and ribs from the chard leaves. Cut the stems into 1/4-inch pieces and the leaves into 1/4-inch strips. Rinse the leaves in cold water and shake out but do not dry.

Heat a large skillet over medium-high. Add the oil and then toss in the garlic, crushed pepper and the chard stems. Cover and cook about 1 minute, then add the leaves and sauté, stirring until the leaves are well wilted, about 3 to 5 minutes.

Season with the lemon juice and toss in the dried cranberries and sunflower seeds and then add salt and pepper to taste. Serve warm or at room temperature.

Nutrition information per each of 6 servings:

Calories 86 Fat 6 g Sodium 150 mg

Carbohydrates 8 g Saturated fat 1 g Calcium 43 mg

Protein 3 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 1 fat.