Low Sodium Capuns
Discover the Swiss culinary gem with a healthy twist—Low Sodium Capuns, a delightful dish that combines the earthy charm of Swiss chard leaves with a flavorful yet heart-conscious filling. This recipe features a batter of all-purpose flour, eggs, milk, and an aromatic blend of shallots, garlic, parsley, and nutmeg, complemented by tender bits of dry-cured beef. Expertly wrapped in blanched Swiss chard leaves and lightly browned in unsalted butter, these parcels are then gently simmered in low-sodium beef broth for a melt-in-your-mouth experience. Perfect for those seeking delicious low-sodium recipes, these capuns are a comforting, nutrient-rich dinner option that’s sure to impress. Serve them hot with a sprinkle of fresh parsley for a beautiful, wholesome meal!
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Recipe Information
Ingredients
- 20 pieces Swiss chard leaves
- 200 grams All-purpose flour
- 2 large Eggs
- 150 ml Milk
- 2 medium Shallots
- 2 large Garlic cloves
- 600 ml Low-sodium beef broth
- 2 tablespoons Unsalted butter
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Nutmeg
- 150 grams Dry-cured beef
- 15 grams Fresh parsley
Instructions
Wash and dry the Swiss chard leaves, then set them aside.
Finely chop the shallots, garlic, and dried-cured beef. Also, chop the fresh parsley and set aside.
In a mixing bowl, whisk together the flour, eggs, and milk until you have a smooth batter.
Add the chopped shallots, garlic, dried-cured beef, and parsley to the batter. Season with ground black pepper and nutmeg, mixing well to combine.
Blanch the Swiss chard leaves in a pot of boiling water for 30 seconds, then immediately transfer them to a bowl of ice water.
Remove the leaves from the ice water and pat them dry.
Lay a Swiss chard leaf flat and place a tablespoon of the batter mixture in the center. Fold the sides over and roll it up tightly like a parcel. Repeat with the remaining leaves.
Melt the unsalted butter in a large skillet over medium heat. Add the stuffed Swiss chard parcels in batches and brown them lightly on each side.
In a large pot, bring the low-sodium beef broth to a gentle simmer.
Transfer the browned capuns to the broth, ensuring they are just covered with liquid.
Simmer the capuns gently for 20-25 minutes until the batter is fully cooked and the flavors blend together.
Serve the capuns hot, garnished with additional chopped parsley for a fresh finish.
Nutrition Facts
Calories |
1850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.7 g | 88% | |
| Saturated Fat | 30.7 g | 154% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 555 mg | 185% | |
| Sodium | 4804 mg | 209% | |
| Total Carbohydrate | 209.7 g | 76% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 22.8 g | ||
| Protein | 102.9 g | 206% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 771 mg | 59% | |
| Iron | 32.2 mg | 179% | |
| Potassium | 4672 mg | 99% | |
*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.
