Savoury Roulades with Swiss Chard
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
If you want to vary the dish, you can replace the chard with savoy cabbage or white cabbage, for example.
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 9.2 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 582 mg | (15 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 200 grams Swiss chard
- salt
- 3 sprigs parsley
- 200 grams Wild rice
- 100 grams mixed Nut (such as walnuts, hazelnuts, almonds)
- freshly ground peppers
- Nutmeg
- 300 milliliters Vegetable broth
Preparation steps
Trim the Swiss chard, separate the leaves, rinse and blanch for 1-2 minutes in boiling salted water. Remove, rinse in cold water, cut out the tough stalks and place the chard leaves next to each other on a kitchen towel. Rinse the parsley, shake dry, pluck off the leaves and chop finely.
Bring the rice with 400 ml (approximately 1 3/4 cups) of water and a pinch of salt to a boil and cook over medium heat for 20-25 minutes. Chop the nuts coarsely and toast until golden in a dry pan. Mix the rice and nuts with the parsley and season with salt, pepper, and nutmeg.
Place 2 chard leaves next to each other so that they overlap halfway. Spread some of the rice mixture on the leaves, turn in the sides and roll up. Secure with kitchen string and heat for 5-7 minutes in a pan of hot vegetable stock. To serve, remove the roulades from the pan, remove the kitchen string, cut in half and arrange on plates.
