Low Sodium Capuns
Delight in the rustic flavors of Switzerland with this Low Sodium Capuns recipe, a health-conscious twist on the traditional Alpine classic. Tender Swiss chard leaves are wrapped around a savory filling made from a batter of eggs, milk, and flour, enriched with aromatic shallots, garlic, fresh parsley, and dry-cured beef. The parcels are lightly browned in unsalted butter before being gently simmered in low-sodium beef broth, allowing the flavors to meld to perfection while keeping salt levels in check. This dish is perfect for those seeking a flavorful yet heart-friendly meal and serves as an elegant centerpiece, ideal for dinner parties or cozy family gatherings. With reduced sodium and wholesome ingredients, these Swiss chard rolls are as nourishing as they are delicious, making them a must-try for lovers of international cuisine.
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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
Directions
Step 1
Wash and dry the Swiss chard leaves, then set them aside.
Step 2
Finely chop the shallots, garlic, and dried-cured beef. Also, chop the fresh parsley and set aside.
Step 3
In a mixing bowl, whisk together the flour, eggs, and milk until you have a smooth batter.
Step 4
Add the chopped shallots, garlic, dried-cured beef, and parsley to the batter. Season with ground black pepper and nutmeg, mixing well to combine.
Step 5
Blanch the Swiss chard leaves in a pot of boiling water for 30 seconds, then immediately transfer them to a bowl of ice water.
Step 6
Remove the leaves from the ice water and pat them dry.
Step 7
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.
Step 8
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.
Step 9
In a large pot, bring the low-sodium beef broth to a gentle simmer.
Step 10
Transfer the browned capuns to the broth, ensuring they are just covered with liquid.
Step 11
Simmer the capuns gently for 20-25 minutes until the batter is fully cooked and the flavors blend together.
Step 12
Serve the capuns hot, garnished with additional chopped parsley for a fresh finish.
Nutrition Facts
| Serving size | (2070.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1850.4 |
| Total Fat 68.7g | 0% |
| Saturated Fat 30.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 555.1mg | 0% |
| Sodium 4804.3mg | 0% |
| Total Carbohydrate 209.7g | 0% |
| Dietary Fiber 21.3g | 0% |
| Total Sugars 22.8g | |
| Protein 102.9g | 0% |
| Vitamin D 150.1IU | 0% |
| Calcium 771.4mg | 0% |
| Iron 32.2mg | 0% |
| Potassium 4672.3mg | 0% |
Source of Calories