Swiss Chard Rolls Two Ways

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cb_LowFat3001Swiss Chard 1Here are not one but two versions of stuffed Swiss chard rolls, one with a hearty grain and mushroom filling, the other with a low-fat cheese filling. Once you have the knack for folding the chard leaves into little packages, the preparation is quite effortless.

 

Anytime you have leftover bulgur and/or rice, remember they’re perfect for the mushroom filling. If you’re cooking the rice and bulgur especially for this dish, prepare the Swiss chard leaves and the rest of the mushroom filling while the rice simmers and the bulgur soaks. You will need 1/3 cup of raw rice and 3/8 cup of raw bulgur. For entertaining or festive occasions, serve both kinds of rolls; they complement one another nicely.

 

Swiss Chard Rolls Two Ways
Recipe type: Main dish
Prep time: 
Cook time: 
Total time: 
Serves: 4 to 8
 
Ingredients
  • 12 large Swiss chard leaves
MUSHROOM FILLING
  • 1 cup finely chopped onions
  • 4 garlic cloves, minced or pressed
  • 1 teaspoon olive oil
  • 1 celery stalk, chopped
  • ½ teaspoon dried marjoram
  • 1 cup sliced mushrooms (about 4 ounces)
  • 1 tablespoon dry sherry
  • 1 tablespoon soy sauce
  • ½ teaspoon dried dill
  • pinch of thyme
  • 1 cup cooked bulgur
  • 1 cup cooked brown rice
  • 2 tablespoons currants
  • 1 tablespoon fresh lemon juice
CHEESE FILLING
  • 2 leeks, well-rinsed and minced (about 1½ cups)
  • 1 teaspoon olive oil
  • dash of salt
  • 3 scallions, minced
  • 1½ pounds 1% cottage cheese (about 3 cups)
  • 2 tablespoons chopped fresh basil
  • salt and ground black pepper to taste
  • 2 large tomatoes, sliced (optional)
  • 1 cup tomato juice
  • non-fat sour cream or yogurt (optional)
Instructions
  1. Remove and discard the stems and any tough ribs of the Swiss chard.
  2. Blanch the leaves in boiling water for 3 or 4 minutes, until pliable. Set aside.
  3. To prepare the mushroom filling, sauté the onions and garlic in the oil for 3 minutes.
  4. Add the celery and marjoram, cover, and cook on medium heat for 5 to 10 minutes, until the vegetables are softened.
  5. Stir in the mushrooms, sherry, soy sauce, dill, and thyme and simmer until the mushrooms are tender and juicy.
  6. Remove from the heat and stir in the bulgur, rice, currants, and lemon juice.
  7. To prepare the cheese filling, sauté the leeks in oil for 2 minutes.
  8. Sprinkle with salt, cover, and continue to cook for 5 to 10 minutes, until tender and bright green, stirring often to prevent sticking.
  9. Remove from the heat.
  10. Add the scallions, cottage cheese, basil, and salt and pepper to taste and mix well.
  11. Preheat the oven to 350°.
  12. Prepare a 9 X 12-inch nonreactive baking dish with a very light coating of oil or cooking spray.
  13. Cover the bottom with the tomato slices, if using, and set aside.
  14. Place about ¼ cup of the filling in the center of each Swiss chard leaf.
  15. Fold the sides of each leaf toward the center, and then roll it up from the stem end to the tip to form a neat little package.
  16. Place the rolls, seam side down, in the baking dish, pour the tomato juice over them, and cover tightly with aluminum foil.
  17. Bake for 30 to 40 minutes, until heated through.
  18. Serve the rolls with some pan juices spooned over the top and, if desired, garnish with a dollop of nonfat sour cream or yogurt.
Notes
SWISS CHARD ROLLS WITH MUSHROOM FILLING:
PER 7-OZ SERVING 108 CALORIES, 3.7 G PROTEIN, 1.3 G FAT, 22.0 G CARBOHYDRATES, .2 G SATURATED FATTY ACIDS, .2 G POLYUNSATURATED FATTY ACIDS, 7 G MONOUNSATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 362 MG SODIUM, 3.3 G TOTAL DIETARY FIBER



SWISS CHARD ROLLS WITH CHEESE FILLING:
PER 8-OZ SERVING: 125 CALORIES, 15 9 G PROTEIN, 2.1 G FAT, 11.3 G CARBOHYDRATES, 9 G SATURATED FATTY ACIDS, 2 G POLYUNSATURATED FATTY ACIDS, 9 G MONOUNSATURATED FATTY ACIDS, 5 MG CHOLESTEROL, 744 MG SODIUM, 1.9 G TOTAL DIETARY FIBER

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