Low Fat Capuns

Delight in the flavors of Swiss tradition with this healthy twist on Capuns, a beloved specialty from the Grisons region. Low Fat Capuns feature tender Swiss chard leaves wrapped around a light, protein-packed filling of lean ham, low-fat cottage cheese, and fresh herbs like parsley and thyme. Blended with a delicate batter of skim milk and eggs, these savory rolls are gently simmered in a fragrant vegetable broth for a hearty yet guilt-free meal. Perfect for those seeking a wholesome, low-fat alternative to traditional comfort food, this vibrant dish is brimming with flavor and satisfying textures. Serve these elegant parcels warm with a ladle of broth for a meal that's as nourishing as it is delicious.

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a mixing bowl, whisk together the flour, skim milk, and eggs until you achieve a smooth batter.

Step 3

Finely chop the lean ham, onion, garlic, parsley, and thyme.

Step 4

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.

Step 5

Lay a Swiss chard leaf flat on a clean surface. Spoon about 2 tablespoons of the batter mixture onto the center of the leaf.

Step 6

Fold the sides of the leaf over the filling and roll it up tightly, like a parcel. Repeat with the remaining leaves and filling.

Step 7

Lightly spray a large pan with olive oil spray and heat over medium heat.

Step 8

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.

Step 9

Pour the vegetable broth over the Capuns in the pan.

Step 10

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.

Step 11

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

Serving size	(1868.6g)

Amount per serving	% Daily Value*
Calories	1533.8

Total Fat 25.2g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 1.6g
Cholesterol 438.6mg	0%
Sodium 6521.8mg	0%
Total Carbohydrate 236.8g	0%
Dietary Fiber 25.5g	0%
Total Sugars 33.4g
Protein 92.6g	0%

Vitamin D 150.1IU	0%
Calcium 999.4mg	0%
Iron 32.4mg	0%
Potassium 4396.1mg	0%

*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.

Source of Calories

Fat: 14.7%

Protein: 24.0%

Carbs: 61.3%