Green Leaf Wraps

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Green Leaf Wraps
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Health Score:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 25 min.
Preparation
Calories:
386
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie386 kcal(18 %)
Protein27.34 g(28 %)
Fat22.31 g(19 %)
Carbohydrates21.21 g(14 %)
Sugar added0 g(0 %)
Roughage4.69 g(16 %)
Vitamin A935.82 mg(116,978 %)
Vitamin D0 μg(0 %)
Vitamin E3.26 mg(27 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.51 mg(46 %)
Niacin10.79 mg(90 %)
Vitamin B₆0.49 mg(35 %)
Folate54.18 μg(18 %)
Pantothenic acid1.07 mg(18 %)
Biotin12.26 μg(27 %)
Vitamin B₁₂2.56 μg(85 %)
Vitamin C80.45 mg(85 %)
Potassium1,040.6 mg(26 %)
Calcium200.53 mg(20 %)
Magnesium155.86 mg(52 %)
Iron4.98 mg(33 %)
Iodine1.05 μg(1 %)
Zinc6.35 mg(79 %)
Saturated fatty acids7.79 g
Cholesterol86.62 mg
Author of this recipe:
How healthy are the main ingredients?
olive oiloniongarlicLong grain ricesaltcinnamon

Ingredients

for
4
Ingredients
12
2 tablespoons
olive oil (plus extra for drizzling)
1
onion (chopped)
1
red Bell pepper (seeds removed and diced)
2 cloves
garlic (crushed)
0.333 cup
12 ounces
ground lamb
½ teaspoon
ground cinnamon
½ teaspoon
freshly ground Black pepper
2 tablespoons
1 tablespoon
2 cups
1
lemon (juice)
For the yoghurt sauce
1 cup
plain Yogurt
3 cloves
garlic (finely chopped)
1 teaspoon
To garnish
freshly ground Black pepper
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Cutting board, 2 Small bowls, 1 Whisk, 1 große Non-stick pan, 1 Paper towel, 1 Slotted spatula

Preparation steps

1.
Blanch the chard leaves by dipping them into boiling water until they wilt (about 30 seconds) Drain and rinse with cold water. Drain on absorbent kitchen paper.
2.
Heat the oil in a large frying pan. Add the onions, pepper and garlic and cook for a few minutes until softened.
3.
Add the rice and a pinch of salt, stir well, and then add the water. Cover, bring to a boil, and then reduce the heat and cook for about 10 minutes, until the water is fully absorbed and the rice is almost but not quite cooked. Tip into a bowl to cool slightly.
4.
Mix the lamb, cinnamon, pepper and tomato puree into the rice mixture. Season to taste with salt.
5.
Put about 2 tablespoons of filling onto each chard leaf just where the hole from the stalk begins. Fold in the sides, and roll to make a neat bundle. Arrange the rolls in the bottom of a wide pan, seam side down. Dot the rolls with butter and drizzle lightly with olive oil.
6.
Mix the water and lemon juice and pour into the pan. Put a heatproof plate on top of the rolls to make sure that they stay flat and do not float. Cover and bring to a boil.
7.
Reduce the heat to a simmer and cook for 35-40 minutes until the meat is cooked through.
8.
For the yogurt sauce: mix together all the ingredients.
9.
Place the stuffed chard leaves in a serving dish and spoon a little sauce over each. Sprinkle with a little black pepper.