Spicy Swiss Chard With Lemon

1. Heat oil in a large dutch oven over medium heat.

2. add chard, saute until lightly wilted, 1 to 2 minute.

3. stir in pepper and garlic.

4. cover and cook 4 min or until tender, stirring occasionally.

5. uncover and cook 3 minutes or until liquid evaporates.

6. stir in juice and salt.

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Nutrient	Quantity
Total fats	14.7336 g
Protein	10.9938 g
Carbohydrates	25.5701 g
Energy	245.545 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1462 g
Water	553.0711 g
Aspartic acid	0.044 g
Calcium, Ca	311.1 mg
Lutein + zeaxanthin	63363.7275 g
Fiber, total dietary	9.4508 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	21007.3225 g
Niacin	2.3809 mg
Vitamin A, RAE	1762.56 g
Arginine	0.731 g
Riboflavin	0.5306 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0014 g
Fatty acids, total saturated 20:1	0.042 g
Glutamic acid	0.0724 g
Sodium, Na	1228.8325 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1694 g
Total lipid (fat)	14.7336 g
Manganese, Mn	2.2605 mg
Fructose	0.1678 g
Proline	0.009 g
Fatty acids, total saturated 16:0	1.7065 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	0.0656 g
Choline, total	106.5862 mg
Sugars, total	6.8103 g
Serine	0.0171 g
Fatty acids, total saturated 10:0	0.0032 g
Fatty acids, total saturated 18:0	0.2643 g
Vitamin B-6	0.6884 mg
Selenium, Se	6.4772 g
Ash	9.383 g
Fatty acids, total saturated 18:1 undifferentiated	9.8533 g
Pantothenic acid	1.0643 mg
Phenylalanine	0.6501 g
Copper, Cu	1.0603 mg
Betaine	1.7415 mg
Thiamin	0.2521 mg
Methionine	0.1162 g
Iron, Fe	10.6088 mg
Carbohydrate, by difference	25.5701 g
Phosphorus, P	279.95 mg
Folate, total	83.96 g
Tocopherol, gamma	0.112 mg
Alanine	0.0119 g
Valine	0.6598 g
Fatty acids, total saturated 18:2 undifferentiated	1.7032 g
Glycine	0.018 g
Carotene, alpha	259.2 g
Glucose (dextrose)	0.151 g
Fatty acids, total saturated 14:0	0.0003 g
Zinc, Zn	2.1856 mg
Isoleucine	0.8662 g
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	1.8494 g
Fatty acids, total saturated 14:1	0.0003 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.7765 g
Vitamin A, IU	35229.885 IU
Folate, DFE	83.96 g
Tryptophan	0.1038 g
Vitamin C, total ascorbic acid	181.5098 mg
Phytosterols	29.835 mg
Fatty acids, total polyunsaturated 18:1 c	0.0006 g
Fatty acids, total saturated 20:0	0.0559 g
Tyrosine	0.0073 g
Vitamin K (phylloquinone)	4789.08 g
Fatty acids, total saturated	2.051 g
Histidine	0.2176 g
Fatty acids, total monounsaturated	10.082 g
Threonine	0.4922 g
Folate, food	83.96 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Cryptoxanthin, beta	0.61 g
Vitamin E (alpha-tocopherol)	12.8537 mg
Magnesium, Mg	469.725 mg
Lysine	0.5948 g
Potassium, K	2234.9725 mg
Cystine	0.0058 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0 teaspoon	0	0	0
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Olive oil	1 tablespoon	119.34	0	13.5
Garlic Clove	3	13.41	2.9754	0.045
red pepper flake	0.5 teaspoon	0	0	0
swiss chard	16 cups	109.44	21.5424	1.152