Low Fat Capuns
Discover a lighter twist on a Swiss culinary classic with this delectable Low Fat Capuns recipe, perfect for healthy eating enthusiasts. Packed with vibrant Swiss chard leaves, a savory lean ham and low-fat cottage cheese filling, and a flavorful vegetable broth, these parcels are a guilt-free indulgence. This recipe skips the heavy cream found in traditional Capuns, relying instead on a delicate batter made with skim milk for a wholesome balance. Each bite offers an aromatic blend of fresh herbs like parsley and thyme, paired with hearty, comforting textures. With under an hour of preparation and cooking time, Low Fat Capuns makes an enticing yet achievable meal for novice and experienced cooks alike. Serve these Swiss-inspired rolls warm, accompanied by the rich broth for a satisfying dish that’s as nourishing as it is delicious.
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Recipe Information
Ingredients
- 16 large leaves Swiss chard leaves
- 200 grams All-purpose flour
- 150 milliliters Skim milk
- 2 large Eggs
- 100 grams Lean ham
- 100 grams Low-fat cottage cheese
- 1 small Onion
- 2 cloves Garlic
- 15 grams Parsley
- 5 grams Thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 500 milliliters Vegetable broth
- 1 small spray Olive oil spray
Instructions
Start by preparing the Swiss chard leaves. Remove the thick stems and blanch the leaves in boiling water for about 2 minutes until soft. Drain and pat dry with paper towels. Set aside.
In a mixing bowl, whisk together the flour, skim milk, and eggs until you achieve a smooth batter.
Finely chop the lean ham, onion, garlic, parsley, and thyme.
Add the chopped ham, onion, garlic, parsley, thyme, and low-fat cottage cheese to the batter. Season with salt and black pepper, and mix until well combined.
Lay a Swiss chard leaf flat on a clean surface. Spoon about 2 tablespoons of the batter mixture onto the center of the leaf.
Fold the sides of the leaf over the filling and roll it up tightly, like a parcel. Repeat with the remaining leaves and filling.
Lightly spray a large pan with olive oil spray and heat over medium heat.
Place the rolled Capuns seam-side down in the pan and cook gently for about 5 minutes, carefully turning to seal the rolls on all sides.
Pour the vegetable broth over the Capuns in the pan.
Cover the pan, reduce the heat to low, and let the Capuns simmer for 25-30 minutes, until they are cooked through and the flavors have melded.
Serve the Capuns warm in shallow bowls with some of the broth ladled over them. Enjoy your light and flavorful Low Fat Capuns!
Nutrition Facts
Calories |
1534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.2 g | 32% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 439 mg | 146% | |
| Sodium | 6522 mg | 284% | |
| Total Carbohydrate | 236.8 g | 86% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 33.4 g | ||
| Protein | 92.6 g | 185% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 999 mg | 77% | |
| Iron | 32.4 mg | 180% | |
| Potassium | 4396 mg | 94% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
