Protein-Packed Lunch

Swiss Chard, Ground Beef and Rice Casserole

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Swiss Chard, Ground Beef and Rice Casserole
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
682
calories
Calories

Healthy, because

Even smarter

Nutritional values

A whopping 3530 micrograms of provitamin A are contained in 100 grams of chard - and even more in the red-handled variety. That makes this vegetable the perfect partner for good vision and healthy, beautiful skin! And thanks to the lean minced beef, the minced-rice casserole doesn't turn into a figure killer either!

There are relatively large quantities of oxalic acid in chard. For children, people with gout or kidney problems, and for anyone with a sensitive stomach, the following therefore applies: eat chard in moderation and preferably always drink a glass of milk with it, because milk neutralizes the acid.

1 each contains
(Percentage of daily recommendation)
Calorie682 kcal(32 %)
Protein36.57 g(37 %)
Fat31.61 g(27 %)
Carbohydrates65.47 g(44 %)
Sugar added0 g(0 %)
Roughage6.2 g(21 %)
Vitamin A1,373.68 mg(171,710 %)
Vitamin D1.88 μg(9 %)
Vitamin E7.11 mg(59 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.54 mg(49 %)
Niacin9.73 mg(81 %)
Vitamin B₆0.53 mg(38 %)
Folate73.25 μg(24 %)
Pantothenic acid1.2 mg(20 %)
Biotin14.05 μg(31 %)
Vitamin B₁₂2.95 μg(98 %)
Vitamin C59.4 mg(63 %)
Potassium979.89 mg(24 %)
Calcium409.2 mg(41 %)
Magnesium230.52 mg(77 %)
Iron5.76 mg(38 %)
Iodine48.28 μg(24 %)
Zinc6.06 mg(76 %)
Saturated fatty acids11.52 g
Cholesterol199.14 mg

Ingredients

for
4
Ingredients
1 onion
3 Tbsps olive oil
10 ozs Ground beef
8 ozs Rice
3 cups Vegetable broth
1 Tbsp chopped marjoram
26 ozs Swiss chard
1 garlic clove
salt
freshly ground peppers
3 eggs
3 ozs milk
3 Tbsps Whipped cream
½ tsp sweet ground paprika
1 pinch grated Nutmeg
3 ozs freshly grated Gruyere
How healthy are the main ingredients?
Whipped creamolive oilmarjoramoniongarlic clovesalt

Preparation steps

1.

Peel and finely chop onion. In a pan, heat 1 tablespoon oil. Fry ground beef until crumbly and browned. Add onion and rice and stir-fry until onion is translucent. Add 2 cups broth. Season with pepper and marjoram. Cover and cook over low heat until rice has absorbed liquid, about 20 minutes. 

2.

Rinse Swiss chard. Cut out stalks and slice green parts into strips.

3.

Peel and finely chop garlic. Heat remaining oil.

4.

Sauté chard and garlic, stirring. Season with salt and pepper and add remaining broth. Cover and braise over medium heat about 5 minutes.

5.

Fill the bottom of a casserole dish with a layer of Swiss chard, then top with rice and beef mixture. Repeat layers with chard, rice and beef. In a bowl, whisk eggs with milk and cream. Season with salt, pepper, paprika and nutmeg. Stir in cheese and pour mixture over the casserole. Bake in a preheated oven at 400°F until top is golden brown, 25-30 minutes.