Chard is a member of the beet family and has a fairly mild, almost spinachlike flavour. Chard’s thick stalks range in colour from white to yellow and red; its green leaves are veined with the same hue.
10 to 12 Swiss chard leaves, preferably rainbow or rhubarb chard
1 tsp (5 mL) extra-virgin olive oil
3 cloves garlic, minced
2 carrots, thinly sliced
1 red pepper, chopped
Sea salt and ground pepper to taste
1 cup (250 mL) quinoa
2 cups (500 mL) water or low-sodium chicken broth
Juice of 1 lemon
1/2 cup (125 mL) crumbled chèvre (goat cheese)
1 1/2 cups (350 mL) low-sodium tomato sauce
Fill large frying pan with water and bring to a boil.
Cut thick ribs from chard and thinly slice stems; set aside. Wash chard leaves well. Working with 1 or 2 leaves at a time, add to boiling water and cook just until wilted. Remove to baking sheet lined with a kitchen towel and spread leaves out. Continue with remaining leaves, layering on sheet to cool.
Heat oil in frying pan over medium-high heat. Add chard stems, garlic, carrots, red pepper, salt, and pepper. Saute until tender, 3 to 5 minutes.
Stir in quinoa, then pour in water or broth. Bring to a boil, then cover and reduce heat. Simmer, stirring occasionally, until all liquid is absorbed, 12 to 15 minutes.
Remove from heat. Squeeze in lemon juice, then stir in chèvre. Taste and adjust seasoning.
Pour tomato sauce into casserole dish and set on baking sheet.
Working with 1 chard leaf at a time, cut off any remaining stem. Leaf will be a V-shape. Overlap bottom cut edges, then spoon about 2 Tbsp (30 mL) quinoa mixture near stem end. Fold bottom sides in and roll to enclose filling. Place seam side down in casserole dish and repeat with remaining leaves and filling.
Cover dish and bake in preheated 375 F (190 C) oven until warmed through, 20 to 25 minutes.
Each serving contains: 234 calories; 12 g protein; 9 g total fat (4 g sat. fat, 0 g trans fat); 30 g carbohydrates; 7 g fibre; 451 mg sodium
source: "Think Green", alive #341, March 2011
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