Swiss Chard and Mushroom Popover Bake

Gluten Free
Health score
14%
Swiss Chard and Mushroom Popover Bake
45 min.
4
266kcal
33.75%sweetness
100%saltiness
18.03%sourness
25.23%bitterness
58.58%savoriness
93.06%fattiness
0%spiciness

Ingredients

  • cups crimini mushrooms sliced
  • large eggs beaten
  • 0.5 cup bob's mill garbanzo bean flour red
  •  garlic clove minced
  • tablespoon butter 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 cup provolone cheese shredded
  • 0.3 cup onion red cut into 1-inch pieces
  • 0.3 teaspoon rosemary 
  • servings salt and pepper to taste
  • 0.5 cup skim milk 
  • cups swiss chard roughly chopped
  • 0.3 teaspoon thyme leaves 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat your oven to 425 degrees F.
  2. Add the olive oil to a large skillet over medium heat. When hot, add the onion and mushrooms and cook, stirring, until soft.
  3. Add the Swiss chard, garlic, and seasonings, and mix well for a few minutes (be careful not to burn the garlic).
  4. Remove the mixture from the heat and cover it.Spray an 8-inch square baking dish (you could also use a pie plate) with the nonstick cooking spray.
  5. Add the margarine and place the dish in the oven until the margarine melts, then remove it from the oven.In a medium bowl, whisk together the garbanzo bean flour, milk and eggs.
  6. Pour the flour mixture into the baking dish and bake for 12-14 minutes, or until it becomes puffy and lightly browns.Spoon the Swiss chard mixture to the crust and sprinkle the Provolone cheese over the top.
  7. Bake for about 10 minutes, or until the cheese has melted.

Nutrition Facts

Calories266kcal
Protein19.65%
Fat59.26%
Carbs21.09%

Properties

Glycemic Index
81.31
Glycemic Load
5.3
Inflammation Score
-8
Nutrition Score
19.035217391304%

Flavonoids

Catechin
0.27mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.5mg
Kaempferol
1.11mg
Myricetin
0.57mg
Quercetin
2.44mg

Taste

Sweetness:
33.75%
Saltiness:
100%
Sourness:
18.03%
Bitterness:
25.23%
Savoriness:
58.58%
Fattiness:
93.06%
Spiciness:
0%

Nutrients percent of daily need

Calories:265.78kcal
13.29%
Fat:17.7g
27.23%
Saturated Fat:5.29g
33.06%
Carbohydrates:14.17g
4.72%
Net Carbohydrates:11.84g
4.31%
Sugar:4.61g
5.12%
Cholesterol:105.3mg
35.1%
Sodium:445.59mg
19.37%
Protein:13.2g
26.41%
Vitamin K:155.47µg
148.07%
Vitamin A:1581.3IU
31.63%
Selenium:21.6µg
30.86%
Phosphorus:268.28mg
26.83%
Vitamin B2:0.42mg
24.78%
Folate:93.12µg
23.28%
Calcium:207.06mg
20.71%
Manganese:0.39mg
19.74%
Copper:0.38mg
18.95%
Magnesium:55.53mg
13.88%
Potassium:484.82mg
13.85%
Zinc:1.9mg
12.69%
Vitamin E:1.89mg
12.59%
Vitamin B5:1.25mg
12.53%
Vitamin B12:0.68µg
11.34%
Vitamin B6:0.23mg
11.28%
Iron:1.82mg
10.1%
Vitamin B1:0.15mg
10.08%
Fiber:2.33g
9.32%
Vitamin B3:1.8mg
9.02%
Vitamin C:6.59mg
7.98%
Vitamin D:0.96µg
6.37%
Source:Foodista