Recipe: Silverbeet roulade

This healthy, low-calorie recipe makes a light but appetising silverbeet roulade, high in protein and vitamins but very low in fat. You’ll also get the goodness of calcium to protect your teeth and bones from feta cheese and low-fat yoghurt.

• Ingredients
• Method
• Nutritional content

Ingredients

Serves 4

• 2 bunches (about 1 kg) silverbeet (or English spinach), trimmed, washed and chopped
• 4 large (60 g) free range eggs, separated
• 1/2 tsp nutmeg
• 100 g low-fat feta, crumbled
• 2 Tbsp low-fat natural yoghurt
• Ground black pepper, to taste

Method

1. Line a 25 x 35 cm swiss roll tin.
2. Place chopped silverbeet, nutmeg and pepper in a wet pot and simmer gently for 10 minutes. Drain well and allow to cool slightly.
3. Separate the eggs. Beat the egg yolks into the silverbeet.
4. Whip the egg whites until stiff and fold into the silverbeet mixture.
5. Spread the mixture into the swiss roll tin and bake in the oven at 200^oC until firm (about 20 minutes in a non-fan-forced oven).
6. Turn the cooked silverbeet mixture onto a wet tea towel or greaseproof paper. Peel off the baking paper.
7. Combine the feta and yoghurt and spread the cheese mixture over one side of the silverbeet.
8. Roll up the roulade gently by lifting the tea towel or greaseproof paper.
9. Serve hot or cold.

Preparation time: 25 minutes
Cooking time: 20 minutes
Difficulty rating: Medium
Tips

• Delicious with a tomato and red onion salad, which is also a great source of additional vitamins and minerals. They are important for maintaining healthy eyes, skin and sperm. Serving all meals with a side salad is an easy way to ensure you eat all the vegetables you need for a healthy balanced diet.
• Use frozen spinach if you can’t find it fresh. Check the package labels of several brands and choose one with no added fat, salt or sugar. Make a habit of choosing products with low fat, sugar and salt content. It will improve your diet and reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome.
• Retain the juices left over from cooking the spinach for a healthy drink.
• Serve with fresh wholegrain bread for a low GI, high-fibre meal. Whole grains are the best source of fibre, a micronutrient which is used by the gastrointestinal system to aid digestion.
• Replace yoghurt with soy yoghurt and feta with goat’s cheese if you are lactose intolerant.

This is a favourite created by Jill from Booragoon, WA.

Nutritional content

Nutritional analysis per serve:

Energy	788 kJ 188 cal
Protein	18.53 g
Total fat	9.90 g
Saturated fat	4.29g
Carbohydrates	3.74 g
Total sugars	3.66 g
Fibre	7.88 g
Sodium	892.49 mg
Cholesterol	237 mg
Potassium	816.26 mg
Calcium	323.89

 

More information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.