Baked Semolina with Creamed Chard
Baked Semolina with Creamed Chard - Very sleek: Golden baked semolina with creamy vegetables
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.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,090 mg | (27 %) | ||
| Calcium | 532 mg | (53 %) | ||
| Magnesium | 224 mg | (75 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 24 mg |
Ingredients
- 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
Kitchen utensils
Preparation steps
Brush a rectangular baking dish (about 30 x 20 cm) (approximately 12 x 8 inches) thoroughly with 1 tablespoon oil.
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.
Remove from heat, transfer semolina mixture to prepared baking dish and smooth the surface with a rubber spatula dipped in hot water.
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.
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).
Cut chard leaves into thin strips. Peel onion and cut into small dice.
Heat the remaining oil in a large skillet over medium heat. Sauté onion until softened, then add chard stems and sauté briefly.
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.
Remove the baked semolina from the oven, cut into slices and serve with the chard.
