Chard Rolls
Ingredients
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Swiss chard leaves fresh and large.
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Rice (preferably whole-grain or organic).
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Carrot chopped.
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Zucchini chopped.
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Homemade Tomato Sauce (no added sugars).
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Grated cheese to brown.
Preparation
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Prepare the base: Blanch the chard leaves in a saucepan of boiling water for a few seconds to make them tender. Carefully remove the white stems.
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Prepare the filling: Cook the rice according to the manufacturer's instructions. Once it's ready, mix it in a bowl with the carrot and the zucchini previously chopped and, if desired, lightly sautéed.
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Assembling the rolls: Place two tablespoons of the rice and vegetable mixture in the center of each chard leaf. Fold in the sides and roll it up tightly.
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Final Browning: On an oven-safe baking sheet, spread a layer of homemade tomato sauce. Arrange the rolls neatly, cover them with the grated cheese and place them in the oven to brown until the top is golden.
«Swiss chard is an excellent source of calcium and vitamin K, nutrients that are essential for maintaining bone density. I recommend dishes like this to my patients because the combination of vegetables and whole grains helps maintain a healthy weight, thereby reducing the mechanical stress on the spine.»
— Dr. Marc Bony, Doctor of Chiropractic.
