Stuffed Chard with Fresh Marinara

Stuffed Chard with Fresh Marinara

Reminiscent of the stuffed cabbage of yore, the mild flavor of chard makes these beef-stuffed rolls perfect for the whole family. Make It a Meal: A side of whole-wheat spaghetti to soak up the sauce plus a glass of Syrah.

From EatingWell: October/November 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings, 2 rolls each
Active Time: 35 minutes
Total Time: 40 minutes

Ingredients

  1. 1 pound 90%-lean ground beef
  2. 1/2 cup plain dry breadcrumbs
  3. 2 medium shallots, minced, divided
  4. 1 1/2 teaspoons Italian seasoning, divided
  5. 1 teaspoon garlic powder
  6. 1/2 teaspoon freshly ground pepper, divided
  7. 8 large Swiss chard leaves, stems removed (see Tip)
  8. 1 14-ounce can reduced-sodium chicken broth
  9. 1 tablespoon extra-virgin olive oil
  10. 1/4 teaspoon crushed red pepper
  11. 1 28-ounce can crushed tomatoes
  12. 1/2 cup freshly shredded Parmesan cheese, (optional)

Preparation

  1. Gently mix beef, breadcrumbs, 1 tablespoon shallot, 1/2 teaspoon Italian seasoning, garlic powder and 1/4 teaspoon pepper in a large bowl until just combined. Divide the mixture into 8 oblong 3-inch portions.
  2. Overlap the two sides of a chard leaf where the stem was removed and place a portion of beef there. Tightly roll the chard around the beef. Place each roll, seam-side down, in a large nonstick skillet. Pour in broth, cover and bring to a boil over high heat. Reduce heat to a simmer; cook until an instant-read thermometer inserted into the center of a roll reads 165°F, 8 to 10 minutes. Discard any remaining broth.
  3. Meanwhile, heat oil in a medium saucepan over medium heat. Add the remaining shallot, 1 teaspoon Italian seasoning, 1/4 teaspoon pepper and crushed red pepper. Cook, stirring often, until the shallot is soft, 1 to 2 minutes. Stir in tomatoes and cook, stirring occasionally, until slightly reduced and thickened, about 8 minutes. Serve the chard rolls topped with sauce and Parmesan cheese, if desired.

Tips & Notes

Nutrition

Nutrition Per Serving: 388 calories; 16 g fat (5 g sat, 7 g mono); 43 mg cholesterol; 32 g carbohydrates; 32 g protein; 6 g fiber; 720 mg sodium; 1402 mg potassium.

Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (80% dv), Iron (45% dv), Zinc (42% dv), Potassium (40% dv).

2 Carbohydrate Serving

Exchanges: 1.5 starch, 2 vegetable, 4 lean meat