Fresh chard can be used raw in salads, stirfrys, soups or omelets.[15] The raw leaves can be used like a tortilla wrap.[15] Chard leaves and stalks are typically boiled or sautéed; the bitterness fades with cooking.
In a 100-g serving, raw Swiss chard provides 19 kilocalories (79 kJ) of food energy and has rich content (> 19% of the Daily Value, DV) of vitamins A, K, and C, with 122%, 1038%, and 50%, respectively, of the DV.[3] Also having significant content in raw chard are vitamin E and the dietary minerals, magnesium, manganese, iron, and potassium.[3] Raw chard has low content of carbohydrates, protein, fat, and dietary fiber.
About 350g.
日本ではあまりまだ馴染みの少ないスイスチャードという西洋野菜。一見カラフルなセロリのように見えます。サラダ、オムレツ、炒め物によく合うカラフルで美しい野菜。葉っぱ、茎、全て食べられます。さっと茹でたり、ソテーにすることで苦みがとれます。水分が多い野菜で、ビタミンA、K、Cが多いことで知られます。およそ３５０g。
