Meat Stuffed Chard
Meat Stuffed Chard
MAIN MEAL
Yoghurt Soup - Bulgur Balls with Vegetables - Ground Beef Börek
ALL RECIPES
INGREDIENTS
4 Servings
| Chard | 500 g (3 bunch) |
| Ground Beef | 250 g |
| Onion | 200 g (2 medium size) |
| Rice | 45 g (approx. 1/4 cup) |
| Bulgur | 40 g (approx. 1/4 cup) |
| Chopped Tomatoes or Tomato Puree | 25 g (2 Tbsp.) |
| Parsley | 20 g (5-6 sprigs) |
| Fresh mint | 4 g (1 small sprig) |
| Salt | |
| Black pepper | |
| For the Sauce: | |
| Tomato paste | 35 g (1 Tbsp.) |
| Sunflower oil | 10 g (1 Tbsp.) |
| Yogurt | 60 g (2 Tbsp.) |
RECIPE
Wash the chard leaves and rinse them in hot water for 5-10 seconds. Remove the middle stems and cut the leaves into two or three pieces, depending on the size. Heat the tomato paste with sunflower oil in a large pot where you will be cooking stuffed chards. Add a clove of garlic to taste (optional). Mince the onion and parsley. Knead into the ground beef. Put one teaspoon of the mix inside the chard leaf and wrap. Place stuffed leaves in the large pot. Add warm water just to the top of the stuffed chard. Add one teaspoon of salt, and let it simmer over low heat for about 40 minutes. Serve with yogurt and the tomato paste you cooked in sunflower oil.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Woman (age 25 - 50) | Men (age 25 - 50) | ||||
| Energy | 281.7 kcal | 15 | 15 | ||
| Carbohydrate | 23.7 g | 9 | 9 | ||
| Protein | 18.1 g | 32 | 32 | ||
| Fat | 12.3 g | 19 | 19 | ||
| Fiber | 5.4 g | 18 | 18 | ||
| Vitamin A | 747.6 mcg | 93 | 75 | ||
| Vitamin E (equivalent) | 4.4 mg | 36 | 31 | ||
| Vitamin B2 | 0.4 mg | 33 | 29 | ||
| Total Folic Acid | 64 mcg | 16 | 16 | ||
| Sodium | 174.6 mg | 9 | 9 | ||
| Calcium | 175.3 mg | 18 | 18 | ||
| Iron | 5.5 mg | 37 | 55 | ||
| Zinc | 3.4 mg | 48 | 34 | ||
Meat Stuffed Chard:
References:
1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 641,9 kcal |
| Carbohydrate | 77,7 g |
| Protein | 21,4 g |
| Fat | 26,3 g |
| Fiber | 13,2 g |
| Vitamin A | 803,1 mcg |
| Vitamin E | 9,9 mg |
| Total Folic Acid | 77 mcg |
| Vitamin B12 | 2,5 mcg |
| Vitamin C | 70,9 mg |
| Sodium | 750,6 mg |
| Potassium | 1194 mg |
| Calcium | 288,8 mg |
| Vitamin B2 | 0,5 mg |
| Iron | 7,1 mg |
| Zinc | 4,2 mg |
| Magnesium | 166,2 mg |
| Cholesterol | 49,3 mg |
| Omega-3 | 0,4 g |
| Vitamin K | 668 mcg |
| Vitamin B6 | 0,5 mg |
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