Sauteed Swiss Chard (Don'T Be Afraid!!!)

1. Melt butter and oil in heavy large pan over medium-low heat. Add garlic and crushed red pepper.

2. Sauté until fragrant, about 1 minute.

3. Add swiss chard; stir to coat.

4. Cover and cook until tender (stirring occasionally) about 8 minutes.

5. Squeeze juice from 1/2 lemon onto chard.

6. Season to taste with salt.

7. Enjoy!

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Nutrient	Quantity
Total fats	31.0875 g
Protein	4.4168 g
Carbohydrates	8.0993 g
Energy	316.9185 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2376 g
Water	6.3267 g
Aspartic acid	0.4018 g
Calcium, Ca	106.164 mg
Lutein + zeaxanthin	2.5877 g
Fiber, total dietary	2.2832 g
Fatty acids, total saturated 22:0	0.0261 g
Carotene, beta	1.4092 g
Niacin	1.3797 mg
Vitamin A, RAE	0.7909 g
Arginine	0.6324 g
Riboflavin	0.122 mg
Tocopherol, beta	0.0223 mg
Fatty acids, total saturated 20:1	0.0781 g
Glutamic acid	0.9425 g
Sodium, Na	18.1368 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2865 g
Total lipid (fat)	31.0875 g
Manganese, Mn	0.4292 mg
Proline	0.1891 g
Fatty acids, total saturated 16:0	3.258 g
Choline, total	1.5867 mg
Sugars, total	0.1256 g
Serine	0.2301 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.8498 g
Vitamin B-6	0.1104 mg
Selenium, Se	0.8618 g
Ash	1.2233 g
Fatty acids, total saturated 18:1 undifferentiated	18.4597 g
Pantothenic acid	0.1966 mg
Phenylalanine	0.2235 g
Copper, Cu	0.383 mg
Betaine	0.0202 mg
Thiamin	0.3017 mg
Methionine	0.1369 g
Iron, Fe	0.7954 mg
Carbohydrate, by difference	8.0993 g
Phosphorus, P	178.8173 mg
Folate, total	22.5178 g
Tocopherol, gamma	0.1681 mg
Alanine	0.2176 g
Valine	0.2416 g
Fatty acids, total saturated 18:2 undifferentiated	6.6395 g
Glycine	0.2866 g
Carotene, alpha	0.0924 g
Fatty acids, total saturated 14:0	0.027 g
Zinc, Zn	1.1154 mg
Isoleucine	0.1855 g
Fatty acids, total polyunsaturated	6.8821 g
Fatty acids, total polyunsaturated 17:1	0.0253 g
Leucine	0.3256 g
Vitamin A, IU	17.9602 IU
Folate, DFE	22.5178 g
Tryptophan	0.0919 g
Vitamin C, total ascorbic acid	3.3231 mg
Phytosterols	44.7525 mg
Fatty acids, total saturated 20:0	0.0838 g
Tyrosine	0.1728 g
Vitamin K (phylloquinone)	12.3198 g
Fatty acids, total saturated	4.3148 g
Histidine	0.1248 g
Fatty acids, total monounsaturated	18.8541 g
Threonine	0.1758 g
Folate, food	22.5178 g
Fatty acids, total polyunsaturated 17:0	0.0045 g
Cryptoxanthin, beta	0.5198 g
Vitamin E (alpha-tocopherol)	2.9153 mg
Magnesium, Mg	23.3216 mg
Lysine	0.1451 g
Potassium, K	121.0889 mg
Cystine	0.085 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	0.5	0.6404	0.2058	0.0066
Salt	0	0	0	0
Butter	1.5 1/2	128.25	5.8927	10.8
Olive oil	1.5 1/2	179.01	0	20.25
Garlic Clove	2	8.94	1.9836	0.03
red pepper	1 pinch	0.0781	0.0172	0.0009
swiss chard	2 bunches	0	0	0