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  1. Rainbow Chard & Corn Toss

Rainbow Chard & Corn Toss

00:20:00 Makes 8 servings, 1/2 cup (125 mL) each
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Makes 8 servings, 1/2 cup (125 mL) each

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  • Add chard stems to saucepan of boiling water; cook 2 min. Add chard leaves and corn; cook 1 min. Drain.
  • Cook onions and garlic in dressing in large nonstick skillet on medium-high heat 2 min.
  • Stir in chard mixture; cook 2 to 3 min. or until chard stems are tender, stirring frequently.

Food Facts

Rainbow Swiss chard comes in bunches with red, yellow and white stems. If unavailable, you can use white or red Swiss chard instead.


Since the chard stems are thicker and tougher than the leaves, boiling the stems first ensures that the leaves and stems are evenly cooked.


  • Makes 8 servings, 1/2 cup (125 mL) each

Healthy Living

  • Healthy Living

Diet Exchange

  • 1/2 Fats

Nutrition Bonus

Here's a delicious way to eat vegetables. As a bonus, the Swiss chard provides an excellent source of both vitamins A and C.

Nutritional Information

Serving Size Makes 8 servings, 1/2 cup (125 mL) each
Calories 60
% Daily Value
Total fat 2.5g
Saturated fat 0.3g
Cholesterol 0mg
Sodium 290mg
Carbohydrate 9g
Dietary fibre 2g
Sugars 3g
Protein 2g
Vitamin A 40 %DV
Vitamin C 40 %DV
Calcium 4 %DV
Iron 10 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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