EatSmarter exclusive recipe

Baked Semolina with Creamed Chard

Family Dining (2 Adults and 2 Children)
5
Average: 5 (2 votes)
(2 votes)
Baked Semolina with Creamed Chard

Baked Semolina with Creamed Chard - Very sleek: Golden baked semolina with creamy vegetables

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
487
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to spelt, walnuts and sour cream\ there is plenty of protein without meat. The nuts also provide omega-3 fatty acids that support the brain, heart and blood vessels.

For sweet semolina slices: mix 2 sachets of vanilla sugar into the semolina mixture and add 600 g fresh berries with a little sugar.

1 serving contains
(Percentage of daily recommendation)
Calorie487 cal.(23 %)
Protein20 g(20 %)
Fat21 g(18 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A1.3 mg(163 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.7 mg(64 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.5 mg(36 %)
Folate85 μg(28 %)
Pantothenic acid1.9 mg(32 %)
Biotin16.2 μg(36 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C43 mg(45 %)
Potassium1,090 mg(27 %)
Calcium532 mg(53 %)
Magnesium224 mg(75 %)
Iron7.2 mg(48 %)
Iodine23 μg(12 %)
Zinc3.7 mg(46 %)
Saturated fatty acids5.4 g
Uric acid199 mg
Cholesterol24 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 Tbsps Canola oil
1 ½ pints
salt
1 tsp Curry powder
6 ozs Spelt semolina
1 oz Walnut
1 ½ lbs Swiss chard
1 onion
peppers
Nutmeg
4 ozs Sour cream
How healthy are the main ingredients?
Sour creamWalnutsaltonionNutmeg
Preparation

Kitchen utensils

1 flat rectangular Casserole dish (about 30 x 20 cm) (approximately 12x8 inches), 1 Pot, 1 Measuring cups, 1 Teaspoon, 1 Wooden spoon, 1 Rubber spatula, 1 Mini food processor, 1 Cutting board, 1 Small knife, 1 Large knife, 1 large heavy Skillet, 1 Nutmeg grater, 1 Pastry brush

Preparation steps

1.
Baked Semolina with Creamed Chard preparation step 1

Brush a rectangular baking dish (about 30 x 20 cm) (approximately 12 x 8 inches) thoroughly with 1 tablespoon oil.

2.
Baked Semolina with Creamed Chard preparation step 2

Rinse a pot with cold water. Pour in the milk, add a pinch of salt and the curry powder and bring to a boil. Stir in the semolina and cook over low heat until mixture fomrs a thick paste, about 2 minutes, stirring constantly.

3.
Baked Semolina with Creamed Chard preparation step 3

Remove from heat, transfer semolina mixture to prepared baking dish and smooth the surface with a rubber spatula dipped in hot water.

4.
Baked Semolina with Creamed Chard preparation step 4

Finely chop walnuts in a mini chopper, sprinkle over the semolina and press down to adhere. Bake on middle rack of preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F) until golden brown and set, about 20 minutes.

5.
Baked Semolina with Creamed Chard preparation step 5

Meanwhile, rinse chard and spin or shake dry. Separate stalks from leaves, removing any strings, and cut stalks into pieces (about 1 cm long) (approximately 1/2 inch long).

6.
Baked Semolina with Creamed Chard preparation step 6

Cut chard leaves into thin strips. Peel onion and cut into small dice.

7.
Baked Semolina with Creamed Chard preparation step 7

Heat the remaining oil in a large skillet over medium heat. Sauté onion until softened, then add chard stems and sauté briefly. 

8.
Baked Semolina with Creamed Chard preparation step 8

Pour in 100 ml (approximately 1/4 cup plus 2 tablespoons) of water. Season with salt, pepper and freshly grated nutmeg. Cover and cook over medium heat until chard stems are very tender, 8-10 minutes. Add the chard leaves and cook until wilted. Stir in the sour cream and season again to taste.

9.
Baked Semolina with Creamed Chard preparation step 9

Remove the baked semolina from the oven, cut into slices and serve with the chard.

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