Rice and Chard Casserole
Rice and Chard Casserole - Bringing out the best in green veggies
Healthy, because
Even smarter
Nutritional values
Swiss chard is one of the few vegetables that can rival even many dairy products in terms of calcium content. This mineral is good for strong teeth and bones. Walnuts contain large amounts of various B vitamins. They help to stay relaxed and keep a clear head even under stress.
If you don't like dill, simply replace it with other herbs of your choice, such as parsley, chives, thyme or basil.
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 2.1 μg | (4 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 650 mg | (16 %) | ||
| Calcium | 305 mg | (31 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 16 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 7 ¼ ozs Brown rice
- salt
- 6 ozs Swiss chard
- 3 ozs onions
- 1 garlic clove
- 4 sprigs Dill
- 7 ozs Feta
- 4 Tbsps walnut kernels
- 1 Tbsp olive oil
- 2 eggs
- 7 ozs Heavy cream
- 3 ½ ozs low fat Sour cream
- peppers
Preparation steps
Cook rice in plenty of boiling salted water for 30 minutes until al dente. Then drain well.
In the meantime, clean and wash chard, cut stems into thin strips, chop leaves finely. Peel and finely dice onion and garlic. Wash dill, shake dry, pluck the tips and chop finely. Crumble cheese. Coarsely chop nuts.
Heat the oil in a frying pan. Sauté onion and garlic for 3 minutes over medium heat. Add the chard stems and sauté for 2 minutes. Then remove the pan from the heat. Mix the pan contents with chard leaves, nuts, cheese and rice.
Whisk eggs with cream and sour cream and season with dill, salt, and pepper. Put the rice mixture into the baking dish and pour the egg-cream over it. Bake in a preheated oven at 180 °C / 350 °F for 35 minutes.
