Post by Loupy on Aug 11, 2010 21:17:18 GMT -7
Stuffed Chard with Fresh Marinara
Reminiscent of the stuffed cabbage of yore, the mild flavor of chard makes these beef-stuffed rolls perfect for the whole family. Make It a Meal: A side of whole-wheat spaghetti to soak up the sauce plus a glass of Syrah.
Makes: 4 servings, 2 rolls each
Active Time: 35 minutes
Total Time: 40 minutes
Ingredients
1 pound 90%-lean ground beef
1/2 cup plain dry breadcrumbs
2 medium shallots, minced, divided
1 1/2 teaspoons Italian seasoning, divided
1 teaspoon garlic powder
1/2 teaspoon freshly ground pepper, divided
8 large Swiss chard leaves, stems removed (see Tip)
1 14-ounce can reduced-sodium chicken broth
1 tablespoon extra-virgin olive oil
1/4 teaspoon crushed red pepper
1 28-ounce can crushed tomatoes
1/2 cup freshly shredded Parmesan cheese, (optional)
Preparation
Gently mix beef, breadcrumbs, 1 tablespoon shallot, 1/2 teaspoon Italian seasoning, garlic powder and 1/4 teaspoon pepper in a large bowl until just combined.
(You can gently brown the meat first if you prefer)
Divide the mixture into 8 oblong 3-inch portions.
Overlap the two sides of a chard leaf where the stem was removed and place a portion of beef there.
Tightly roll the chard around the beef.
Place each roll, seam-side down, in a large nonstick skillet.
Pour in broth, cover and bring to a boil
Nutrition Information:
388 calories;
16 g fat
5 g sat
7 g mono
43 mg cholesterol
32 g carbohydrates
32 g protein
6 g fiber
720 mg sodium
1402 mg potassium
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (80% dv), Iron (45% dv), Zinc (42% dv), Potassium (40% dv).
2 Carbohydrate Serving
Exchanges: 1.5 starch, 2 vegetable, 4 lean meat
From EatingWell: October/November 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Reminiscent of the stuffed cabbage of yore, the mild flavor of chard makes these beef-stuffed rolls perfect for the whole family. Make It a Meal: A side of whole-wheat spaghetti to soak up the sauce plus a glass of Syrah.
Makes: 4 servings, 2 rolls each
Active Time: 35 minutes
Total Time: 40 minutes
Ingredients
1 pound 90%-lean ground beef
1/2 cup plain dry breadcrumbs
2 medium shallots, minced, divided
1 1/2 teaspoons Italian seasoning, divided
1 teaspoon garlic powder
1/2 teaspoon freshly ground pepper, divided
8 large Swiss chard leaves, stems removed (see Tip)
1 14-ounce can reduced-sodium chicken broth
1 tablespoon extra-virgin olive oil
1/4 teaspoon crushed red pepper
1 28-ounce can crushed tomatoes
1/2 cup freshly shredded Parmesan cheese, (optional)
Preparation
Gently mix beef, breadcrumbs, 1 tablespoon shallot, 1/2 teaspoon Italian seasoning, garlic powder and 1/4 teaspoon pepper in a large bowl until just combined.
(You can gently brown the meat first if you prefer)
Divide the mixture into 8 oblong 3-inch portions.
Overlap the two sides of a chard leaf where the stem was removed and place a portion of beef there.
Tightly roll the chard around the beef.
Place each roll, seam-side down, in a large nonstick skillet.
Pour in broth, cover and bring to a boil
Nutrition Information:
388 calories;
16 g fat
5 g sat
7 g mono
43 mg cholesterol
32 g carbohydrates
32 g protein
6 g fiber
720 mg sodium
1402 mg potassium
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (80% dv), Iron (45% dv), Zinc (42% dv), Potassium (40% dv).
2 Carbohydrate Serving
Exchanges: 1.5 starch, 2 vegetable, 4 lean meat
From EatingWell: October/November 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
