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Ingredientes
- 12 lrg Swiss chard leaves
- 1 c. onions finely minced
- 4 x cloves garlic chopped
- 1 tsp extra virgin olive oil
- 1 stalk celery minced
- 1/2 tsp dry marjoram
- 1 c. mushrooms sliced (4 ounce)
- 1 Tbsp. dry sherry
- 1 Tbsp. soy sauce
- 1/2 tsp dry dill
- Â Â healthy pinch thyme
- 1 c. cooked bulgur
- 1 c. cooked brown rice
- 2 Tbsp. currants
- 1 Tbsp. fresh lemon juice
- 2 lrg tomatoes sliced (optional)
- 1 c. tomato juice optional
- Â Â nonfat lowfat sour cream or possibly yogurt optional
Direcciones
- Serves 4-6 people.
- Remove the stems and tough ribs from the Swiss chard. Blanch the leaves in boiling water for 3-4 min, till pliable.
- To prepare the filling: saute/fry the onions and garlic in the oil for 3 min. Add in the celery and marjoram, cover, and cook on medium heat for 5-10 min,till the vegetables are softened. Stir in the mushrooms, sherry, soy sauce, dill and thyme and simmer till the mushrooms are tender and juicy. Remove from the heat and stir in the bulgur, rice, currants, and lemon juice.
- Preheat the oven to 350F.
- Prepare a 9 x 12 inch baking dish with a very light coating of oil or possibly cooking spray. Cover the bottom with the tomato slices, and set aside.
- Place 1/4 c. of the filling in the center of each leaf. Fold the sides of each leaf toward the center, and then roll it up form the stem end to the tip to create a neat little package. Place the rolls, seam side down, pour the tomato juice over them, and cover tightly with foil. Bake for 30 - 40 min till heated through. SErve the rolls with some pan juices spooned over the top, and garnish with the lowfat sour cream.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 439g | |
| Recipe makes 4 servings | |
| Calories 281 | |
| Calories from Fat 22 | 8% |
| Total Fat 2.6g | 3% |
| Saturated Fat 0.42g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 696mg | 29% |
| Potassium 1166mg | 33% |
| Total Carbs 57.95g | 15% |
| Dietary Fiber 12.2g | 41% |
| Sugars 11.13g | 7% |
| Protein 10.77g | 17% |
