Recipes · Belgian · Pies
Tarte al d'Jote (Chard and Cheese Tart)
One serving has 525 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin K (748%), selenium (62%), vitamin A (59%), riboflavin (52%), phosphorus (45%) and choline (37%). Ready in 55 minutes.
- Preparation: 20 min
- Cooking: 35 min
- Makes: 1 serving (291 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 60 g Pie crust, unbaked
- 100 g Cottage cheese
- 80 g Swiss chard, raw
- 40 g Eggs, whole, raw
- 10 g Butter, unsalted
- 0.5 g Salt
- 0.2 g Black pepper
- 0.2 g Nutmeg
Method
- Blind line a tart tin with the pastry, trimming the edges neatly.
- Wash and finely chop the chard, then wilt it in the butter over medium heat for 3-4 minutes until soft; let cool slightly.
- Beat the cottage cheese with the egg, nutmeg, salt and pepper, then stir in the wilted chard.
- Pour the filling into the pastry case and spread it evenly.
- Bake at 190 °C (375 °F) for 30-35 minutes until set and lightly golden on top.
- Cool for 10 minutes before slicing and serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 525 kcal | 25% |
| Carbohydrates | 32.3 g | |
| Water | 198 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 21.1 g | 44% |
| Tryptophan | 0.27 g | |
| Threonine | 0.89 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.5 g | |
| Methionine | 0.5 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.91 g | |
| Valine | 1.3 g | |
| Histidine | 0.56 g | |
| Fat | 34.9 g | |
| Monounsaturated | 12.7 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.5 g | |
| Saturated | 12.7 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 187 mg | |
| Calcium | 155 mg | 16% |
| Copper | 0.26 mg | 29% |
| Iron | 3.8 mg | 21% |
| Magnesium | 85.7 mg | 28% |
| Manganese | 0.57 mg | 32% |
| Phosphorus | 314 mg | 45% |
| Potassium | 504 mg | 11% |
| Selenium | 34.1 µg | 62% |
| Sodium | 1,026 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 2.2 mg | 16% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 85.1 µg | 21% |
| Cobalamin (vitamin B12) | 0.8 µg | 33% |
| Choline | 156 mg | 37% |
| Vitamin A | 414 µg | 59% |
| Vitamin C | 24 mg | 32% |
| Vitamin D (D2 + D3) | 35.8 IU | 6% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 673 µg | 748% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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