[MUSIC PLAYING] ERIN HARNER: So my name is Erin Harner. I'm a registered dietitian nutritionist with Cornell Wellness. Today I'm going to be making basic sauteed greens. You can do this with any different type of greens that you would like-- spinach, kale, whatever. Today I'm going to be using Swiss chard.
So I've already started chopping my Swiss chard here. I'm separating the stems from the leaves. So I'm just taking my chef's knife, pulling out the stems.
And the nice thing about Swiss chard is it is a nutritional powerhouse. And on top of that, you can actually use it like two different vegetables. So the stalks are perfectly edible but they do take a little bit longer to cook. So in my skillet over here-- I've got it heating, got at about a medium temperature.
I'm going to add a little bit of oil and add some sliced red onion. I've got these nice slices of the red onion. Onion is a great ingredient to cook with. It's loaded with lots of different nutrition-- lots of sulfur compounds as well as a compound called quercetin which is extremely anti-inflammatory. So we're just going to let these onions saute for a minute while I finish chopping my other things.
So we've got our Swiss chard stalks separated from the leaves. I'm going to take this Swiss chard and just chop right up the stalks, being very careful of my fingers here, going right down the line. And I'm just going to set these aside. Once our onions get a little bit softer, we're going to add those stalks.
And while I'm waiting, I'm going to add a little bit of salt. And just let this simmer. So I've added the stalks of the Swiss chard to the pan and I'm just going to let them saute for about a minute.
They take longer to cook than the leaves of the Swiss chard, so we want to give them a little bit of extra time. That way we don't overcook our Swiss chard leaves. It's really important when you're cooking greens that you cook them some but, not so much that there's not much nutrition left.
While these are cooking, I'm going to just stack my leaves on top of each other, all in a big pile. And this was one bunch of Swiss chard. I'm going to roll it up with my fingers and just chop down the line. This doesn't have to be little, thin ribbons, but it's a little bit easier to manage all of those leaves if they're in a pile.
And then I'm going to come the other way and just do a few dices. The more you chop your greens, the faster they will cook but it depends on what you're going to do with these. This is a great recipe as a base for a lot of different things.
You can use a bed of greens instead of a base of a whole grain. You can use them in an omelet. You can use them for many different purposes.
In this case, when our greens are nicely wilted, I'm actually going to take this recipe and use it for a frittata. So stay tuned. Swiss chard is a pretty delicate leaf so it's only going to take one to two minutes to wilt.
All right. And there we go, basic greens.
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Leafy greens are nutritional powerhouses. In this video, Erin shares a simple saute with Swiss chard and red onions that can be used alone as a side or base to meals or added to other dishes like frittatas or omelets. Recipe presented by Erin Harner, Registered Dietitian Nutritionist with Cornell Wellness.