This dish has been a popular favourite in the Power Cookie household lately, thanks to the abundant Silverbeet crop I have going in my garden.
- Silverbeet, fresh and chopped – enough to fill large bowl
- Refried beans, 400g tin
- Fresh garlic, 6-8 cloves chopped
- Onion, 1 medium chopped
- Sesame seed, 2 T.
- Tomato pasta sauce, 1/2 large jar
- Cayenne pepper, chili flakes, cracked salt and black pepper, turmeric, dill seed, coriander powder, about 1 tsp of each or to taste
- Tortillas, 4
- Olive oil, 2 T.
Step 1: Get a big bowl and fill it up with chopped Silverbeet
Step 2: Oil baking dish with 2 tsp. olive oil and rip tortillas into 1/3 – 1/2 pieces and line a baking dish with them
Step 3: Dump all other ingredients into the Silverbeet and mix – use hands if necessary (wash your hands first though!)
Step 4: Press into the prepared baking dish and bake for about 20 mins @ 200 degrees C until nicely golden along the edges. The aroma as it cooks is heavenly!
Step 5: Cut up and serve hot! It is a little messy straight out of the oven but if you can resist letting it sit for 10-15 minutes to set, then good on you. Bon appetit.
Nutrition per Serve (4 servings per bake):
Generally when you eat food like this, worrying about the nutritional content is a non-issue because everything in this dish is highly nutrient-dense which means it contains an abundance of micronutirents, dietary fibre and relatively low in kJ. You literally can’t go wrong pigging out on this recipe! Because it is so high in fibre, it would be hard to overdo it anyway.
Protein = 18.3g
Fat = 15g (mostly monounsaturated fromm olive oil and sesame seeds)
Carbohydrate = 31.2g + over 12g fibre
Total Kcal = 333 or 1395 kJ
If you need more carb, you can add some rice to this dish. 1 c cooked rice = approx 40g carb, 6 g protein and n/a fat.
With Silverbeet or “Swiss chard” 1 c chopped = 215% of the RDA for Vitamin A, 716% for Vitamin K, 53% Vitamin C + it is high in minerals, fibre and protein. The big bowl of Silverbeet in this recipe is over 6 c, so I based my nutitional calculations on approx 1.5c silverbeet per serving.