Chard dumplingsPerformance: 6 portions.

Ingredients:

  • 500 grs of cooked spinach, healing chopped and well drained.
  • 250 grams of lean ricotta.
  • 2 eggs.
  • Pinch of Salt, reduced sodium and pepper.
  • Nutmeg.
  • 4 cdas of skimmed cheese grated.
  • 1 cup flour + 2 cdas.
  • 2 cups skim milk.
  • Vegetable spray.

Preparation:

Put in a chard bowls, the ricotta, eggs, Genser salt and pepper reduced sodium, 2 tbsp grated cheese and 1 cup flour. Mix to incorporate all ingredients well and form meatballs of 5 cm diameter approx. While, boil water in a medium saucepan. Reduce heat and keep at a gentle boil, start adding the meatballs and cook for 4 minutes or until they rise up to half the water. Remove with a slotted spoon and drain on paper towels.

Mix 2 remaining tbsp flour with milk. Heat over medium heat, stirring constantly, to boiling. Then boil 1 minute until thickened. Remove from heat and add the remaining grated cheese. Season with nutmeg and a pinch of salt reduced sodium and pepper. Locate the meatballs in a baking oven moistened with vegetable spray and cover with white sauce. Carry moderate oven until browning.

Nutritional Value

  • Carbohydrates: 2.5g
  • Proteins: 1.3g
  • Fats: 9g
  • Sodium: 370mg
  • Cholesterol: 4mg
  • Calories: 200
  • Vitamins: A fast they fast C

 

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