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Swiss Chard Rolls Stuffed with Turkey

meal-of-the-week

Serves 6

Prep time: 10 minutes

Cook time: 30 minutes

Per serving: 230 calories, 10g fat, 2g saturated fat, 40mg cholesterol, 270mg sodium, 21g carbohydrate, 3g fiber, 16g protein

 


1 small onion, finely chopped

1 (6 oz) pkg. portobello mushrooms, finely chopped

1 medium carrot, peeled and finely chopped

2 tbsp. olive oil, divided

1 lb. 93% lean ground turkey

2 cups cooked wild rice blend

3 tbsp. chopped fresh dill, divided

2 tbsp. flour

1 ½ cups low-sodium chicken broth

2 tbsp. lemon juice

12 large Swiss Chard leaves, stems removed, blanched

 

  1. Preheat oven to 375°F. Coat a a large baking fish with non-stick cooking spray.
  2. In a large skillet heat 1 tablespoon of the oil over medium-high heat until hot. Add turkey, onion, carrot, and mushrooms. Sauté 6 to 8 minutes or until turkey is no longer pink. Transfer turkey mixture to a large bowl. Stir in rice and 2 tablespoons of the dill. In a large bowl whisk together remaining 1 tablespoon oil, plus flour. Gradually add chicken broth, lemon juice and remaining 1 tablespoon dill.
  3. To assemble the rolls, place chard leaves on a clean work surface. Place 1/2 cup of the turkey mixture 2 inches from the stem end of one chard leaf.  Gently fold sides and bottom leaf edges over filling, and roll up. Place the roll seam side down in baking dish. Repeat process with remaining filling and chard leaves. Pour broth mixture over rolls.
  4. Bake 20 to 22 minutes. Transfer rolls to a serving platter. Spoon sauce over top, and serve.

Make it a meal: Serve with sautéed baby spinach and bulgur salad with extra-virgin olive oil dressing.

 

[[Talking Points]]

Culinary: How to Blanch Greens

  1. In a large pot bring salted water to a rolling boil.
  2. Place green vegetable in boiling water until tender.
  3. Once the vegetable becomes tender and the green color is solidified, shock in ice water to stop the cooking process.

Nutrition: Swiss chard is low in calories and fat. 1/2 cup cooked Swiss chard is 18 calories and 0.1g fat. It is an excellent source of vitamins A and C.

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