Chard & Feta Tart - 7 pts, 21g carbs, 2g fiber

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Chard & Feta Tart - Greek

 

Crust:

3/4 cup whole-wheat pastry flour

3/4cup all-purpose flour

1 1/2 tablespoons chopped fresh thyme or oregano

3/4 teaspoon salt

3/4 teaspoon freshly ground pepper

1/3 cup extra-virgin olive oil

5 tablespoons cold water

Filling:

2 teaspoons extra-virgin olive oil

6 cups chopped chard (about 1 bunch), leaves and stems separated

2 tablespoons minced garlic

2 tablespoons water

2 large eggs

1 cup part-skim ricotta cheese

1 teaspoon freshly grated lemon zest

1/8 teaspoon freshly ground pepper

1/2 cup chopped pitted kalamata olives

1/2 cup crumbled feta cheese

 

 

 

 

 

1. To prepare crust: Combine whole-wheat flour, all-purpose flour, thyme (or

oregano), salt and

3/4 teaspoon pepper in a bowl. Make a well in the center and add 1/3 cup oil and

5 tablespoons

water. Gradually stir the wet ingredients into the dry to form a soft dough.

Knead on a lightly

floured surface until the dough comes together. Wrap in plastic and chill for 15

minutes.

2. Preheat oven to 400ºF. Coat a 9-inch tart pan with removable bottom with

cooking spray.

3. Roll the dough into a 12-inch circle on a lightly floured surface. Transfer

to the prepared pan

and press into the bottom and up the sides. Trim any overhanging dough and use

it to patch any

spots that don’t come all the way up the sides. Prick the bottom and sides with

a fork in a few

places. Bake the crust until firm and lightly brown, 20 to 22 minutes. Let cool

on a wire rack for

at least 10 minutes.

4. To prepare filling: Meanwhile, heat 2 teaspoons oil in a large skillet over

medium heat. Add

chard stems and cook, stirring, until just tender, about 2 minutes. Add garlic

and cook, stirring,

until fragrant, about 15 seconds. Add chard leaves and 2 tablespoons water and

cook, stirring,

until the leaves are just tender and the water has evaporated, 2 to 5 minutes.

Transfer the greens

to a sieve over a bowl and let drain and cool for 5 minutes. Whisk eggs,

ricotta, lemon zest and

1/8 teaspoon pepper in a large bowl. Fold in the greens, olives and feta. Pour

the filling into

the crust. Bake the tart until the top is lightly browned and a knife inserted

in the center comes

out clean, 30 to 35 minutes. Let cool for 10 minutes before cutting into wedges.

 

Store at room temperature for up to 2 hours.

 

Makes 8 servings

Source: EatingWell Magazine, Jan/Feb 2008

Formatted by Chupa Babi: 01.10.08

 

Per serving: 287 calories; 18 g fat (5 g sat, 11 g mono); 68 mg cholesterol; 21

g carbohydrate; 9

g protein; 2 g fiber; 547 mg sodium; 185 mg potassium.

Nutrition bonus: Vitamin A (40% daily value), Calcium & Vitamin C (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 starch, 1 vegetable, 1 medium-fat meat, 2 1/2 fat

 

Fragrant lemon zest, briny olives and salty feta balance the bitterness of the

dark leafy greens

in this Greek-inspired tart. The crackerlike crust is quite sturdy so you can

serve this as finger

food at your next party or alongside a mixed green salad for a light supper.

 

 

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