Beans with Swiss Chard and Tomatoes. A delicious way to get magnesium in in your diet. One half cup of cooked beans contains 61 mg and one half cup cooked Swiss chard contains 75 mg. Women need 350 mg and men need 400 mg of this macro mineral. This recipe supplies more than one third of your day’s needs. Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy. Magnesium is plentiful in beans and leafy greens such as Swiss chard and beans.
Beans with Swiss Chard and Tomatoes.
Serves: 2
1 small bunch red Swiss chard, leaves only.
1- 15 oz. can cannellini beans, rinsed and drained or home cooked
1-15 oz. can diced tomatoes
¼ cup reduced-sodium chicken broth
1 tablespoon chopped basil
¼ teaspoon hot pepper flakes
2 tablespoons grated Parmesan cheese
1/4 teaspoon salt or to taste
Heat oil in a medium nonstick skillet. Add garlic, cook for one minute. Add Swiss chard and sauté over medium heat, 2-3 minutes. Salt to taste. Add tomatoes and chicken broth and cook for 10 minutes, stirring occasionally. Add beans, basil and pepper flakes; simmer 3-5 minutes. Remove from heat, transfer to serving dish and sprinkle with Parmesan.
Tip: Kale, escarole or spinach make great substitutions for the chard. Red and green Swiss chard can be used interchangeably.