Recipes · Swiss · Main Courses
Capuns
One serving has 500 kcal and 27 g protein, and at least a fifth of a woman's daily need of vitamin K (740%), selenium (81%), riboflavin (68%), vitamin A (64%), phosphorus (53%) and thiamin (53%). Ready in 60 minutes.
- Preparation: 30 min
- Cooking: 30 min
- Makes: 1 serving (360 g)
- Difficulty: Medium
- Contains: beef, celery, dairy, egg, gluten, poultry
Ingredients
- 60 g Flour, all-purpose
- 40 g Eggs, whole, raw
- 30 g Milk, whole
- 20 g Beef, dried
- 80 g Swiss chard, raw
- 10 g Butter, unsalted
- 20 g Gruyère cheese
- 100 g Chicken broth
- 0.3 g Salt
Method
- Mix the flour, egg and milk into a thick, smooth batter, then stir in the chopped dried beef.
- Blanch the chard leaves briefly in boiling water until just pliable, then pat dry.
- Spoon a little of the batter onto each leaf and roll up into small parcels, tucking in the ends.
- Simmer the parcels gently in the chicken broth for 20 minutes until the filling is set and cooked through.
- Lift out, arrange in a dish, dot with the butter and grated cheese, and serve with the broth spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 500 kcal | 24% |
| Carbohydrates | 51.6 g | |
| Water | 255 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 26.5 g | 55% |
| Tryptophan | 0.29 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 1.7 g | |
| Methionine | 0.62 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.98 g | |
| Valine | 1.5 g | |
| Histidine | 0.73 g | |
| Fat | 20.7 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 11 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 213 mg | |
| Calcium | 316 mg | 32% |
| Copper | 0.3 mg | 33% |
| Iron | 5.5 mg | 31% |
| Magnesium | 98 mg | 32% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 370 mg | 53% |
| Potassium | 546 mg | 12% |
| Selenium | 44.3 µg | 81% |
| Sodium | 1,430 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 146 µg | 36% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 142 mg | 33% |
| Vitamin A | 445 µg | 64% |
| Vitamin C | 24 mg | 32% |
| Vitamin D (D2 + D3) | 53.1 IU | 9% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 666 µg | 740% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.