Yum

Healthy baked croquettes packed with Swiss chard, roasted tomatoes, ricotta, and quinoa.

healthy, make ahead kale and quinoa baked croquettes

Busy lifestyles demand food that’s easy to pull together. And since I went mostly vegetarian 18 months ago, I find that it’s even more important to have veggie dishes handy, or some components already put together. For example, I try to have some containers of cooked beans in the refrigerator and freezer at all times. Ditto cooked grains. If I don’t, one of three things will happen: I’ll either fill up on high fat or high carb junk that just happens to be vegetarian, not get enough to eat and fill up on desserts, or have some of my husband’s meat.

This weekend, and today in particular, qualifies as busy. A close friend I’ve know for a long time is marrying the absolutely perfect woman for him, she’s great!, and he’s asked me to officiate the wedding. I’m so excited and honored to play a role in the festivities, and am a little nervous because I want to do a good job for them and have never actually done this before. Over the past month or more, I’ve been poring over books and internet sites garnering ideas for poems to quote, and words to articulate the fullness of emotions that embody a wedding of friends who have found each other in the chaos that reigns in the dating world.

So on a day that, without advance planning, was more likely to yield a latte and scone at Starbucks, instead I had tucked these little croquettes of vegetarian goodness to enjoy. I made them yesterday morning when I had an hour stretched out in front of me in the kitchen and just kept them refrigerated until today. I tossed together a quick tomato sauce and slipped the croquettes in the oven for a fantastic, light, warm lunch that will stand me well through all the wedding festivities until the reception this evening.

I don’t include a recipe for a tomato sauce – just use your favorite one, even if it’s out of a jar. The croquettes are great without it, but really just perfect with it, so it’s worth the extra little bit of trouble. These might not be the croquettes you typically see, I should add, as they’re baked instead of fried, and use a mixture of bread crumbs and cooked quinoa for the outside crust. All of which skinny up a croquette dish from my childhood.

Which brings me to this week’s #SundaySupper theme hosted by the fabulous Sunithi! #SundaySupper goes skinny this week. But don’t be alarmed, it’s not diet food, exactly. It’s favorite recipes skinnified by the Sunday Supper team. Healthy wholesome versions of your favorite foods! From Homemade Protein Bars, Skinny Beef Chili,  Greek Yogurt Chicken Salad to Chocolate avocado cake and Tiramisu Parfaits, we got it all covered. So go take a look down below :-)

Swiss Chard and Quinoa Croquettes

     by Susan Pridmore

     Makes 6 large croquettes

       Prep Time: 45 minutes

       Cook Time: 20 minutes

Ingredients 

  • 1/2 cup cherry tomatoes
  • Olive oil
  • 4 cups Swiss chard (or kale)
  • 1 cup cooked quinoa (divided)
  • 1 cup chopped yellow onion (1/2 medium-large onion)
  • 2 shallots, thinly sliced
  • 1/2 cup low-fat ricotta cheese
  • 1/4 cup Parmesan cheese
  • 2 eggs
  • 1 teaspoon Dijon country mustard
  • 1/2 teaspoon Worcestershire sauce
  • 3/4 teaspoon kosher salt
  • 1/8 teaspoon ground nutmeg
  • Several grinds of fresh pepper
  • 1/4 cup plus 2 tablespoons breadcrumbs
  • 3 cups of your favorite tomato sauce

Instructions

Preheat oven to 400 degrees F. Slice the tomatoes in half, sprinkle with a little olive oil, salt and pepper and slide into the oven. Roast for 20 minutes.

Remove the center stem from the chard or kale, and discard. Slice into thin slices across the width of the leaves. Wash thoroughly. Bring a large pot of well salted water to a boil and slide the chard in. Simmer until thoroughly wilted, about seven minutes. Drain and rinse with cold water. Squeeze as much water out as possible. Set aside.

Cook the quinoa using these instructions

Preheat the oven to 350 degrees F.

Heat one – two tablespoons olive oil in a large sauté pan and add the onion and shallots. Sauté until softened. Place in a large metal bowl. Add the chard and roasted tomatoes and 3/4 cup of the cooked quinoa.

In a separate bowl, whip together the remaining ingredients except the tomato sauce and bread crumbs.. When the onion mixture has cooled, stir in the egg mixture, and mix well. Add 2 tablespoons of the bread crumbs.

Combine the remaining 1/4 cup of cooked quinoa and 1/4 cup breadcrumbs in the bowl that held the egg mixture. There is likely just a little egg remaining in the bottom of the bowl. Mix together.

Form croquette domes with your hands and place on a parchment or foil lined baking sheet. Pat one to two tablespoons of the quinoa-breadcrumb coating on each of the croquettes.

Bake for 20 minutes.

Serve with tomato sauce.

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And now for some wonderful skinny dishes from the #SundaySupper group!

Sizzling Skinny Appetizers & Soups

 Healthy Skinny Mains & Sides

Guilt Free Skinny Desserts & Snacks

Wine Pairing Recommendations for Skinny Sunday Supper by ENOFYLZ Wine Blog


Join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world. This week we will be sharing out special skinnified recipes! Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun. Follow the#SundaySupper hash tag and remember to include it in your tweets to join in the chat. Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.

Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite healthy recipes with us!

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32 Responses to “Swiss Chard-Quinoa Croquettes: #SundaySupper” Subscribe

  1. Stacy February 17, 2013 at 12:48 am #

    Those look crunchy and delicious, Susan! Quinoa is my new favorite but I have a hard time finding it in Dubai, sadly. I’ve been known to travel with a box or two in my suitcase when I get lucky elsewhere.

    What an honor to be officiating at your friend’s wedding! Many blessings to them on their special day!

  2. CCU February 17, 2013 at 1:40 am #

    Quinoa is so versatile ingredient my friend, this looks brilliant :D

    Cheers
    CCU
    CCU recently posted..What Did You Do For Valentines Day?My Profile

  3. Nicole @ The Daily Dish February 17, 2013 at 4:55 am #

    Oooh these look wonderful! I love Quinoa!
    Nicole @ The Daily Dish recently posted..Skinny Avocado Egg Salad Wraps #SundaySupperMy Profile

  4. Renee February 17, 2013 at 5:43 am #

    Awesome quinoa recipe! I really love swiss chard and all the flavors in these croquettes.
    Renee recently posted..Scallops Hong Kong Style for #SundaySupperMy Profile

  5. Sherron@SimplyGourmet February 17, 2013 at 6:51 am #

    I love this! We have been trying to eat more Quinoa in our diets.
    Sherron@SimplyGourmet recently posted..281. Parchment Poached Salmon Pouches #SundaySupperMy Profile

  6. Paula @ Vintage Kitchen February 17, 2013 at 7:13 am #

    Such a wonderful way around quinoa! Preparation is key to any life change and you´re right about stocking on the right foods.
    Have a great day with your friends Susa!
    Paula @ Vintage Kitchen recently posted..Pear Almond Arugula Salad with Honey Mustard Vinaigrette #SundaySupperMy Profile

  7. Beyond Back Creek February 17, 2013 at 7:33 am #

    this looks delicious! And easy to convert to gluten-free. I linked to your blog a few weeks ago, and am enjoying your recipes. Thanks for your great ideas!
    Greetings from the Chesapeake

  8. Family Foodie February 17, 2013 at 7:55 am #

    Wow! What a gorgeous recipe and your photography is out of this world!
    Family Foodie recently posted..Greek Yogurt Chicken Salad #SundaySupperMy Profile

  9. Shannon @VillageGirlBlog February 17, 2013 at 8:35 am #

    Yum! I have been trying to add more of this grain to out diets. Love this. Thanks for sharing!

  10. Brianne @ Cupcakes & Kale Chips February 17, 2013 at 8:38 am #

    These are packed with flavor! Yum!
    Brianne @ Cupcakes & Kale Chips recently posted..Cauliflower Fried Rice for a Skinny #SundaySupperMy Profile

  11. Dorothy at ShockinglyDelicious February 17, 2013 at 8:46 am #

    Oh, so good. Love chard! Brilliant “skinnification.”

  12. apuginthekitchen February 17, 2013 at 8:49 am #

    First of all congratulations on officiating at your friends wedding, best wishes to them and I know you will do an awesome job picking exactly the right words. The croquette is fabulous, very wise to keep healthful meals pre prepared or at least prepped ready to grab instead of the un-healthful alternative (although every now and then its ok). Best of luck with the ceremony and thanks for another great recipe.
    apuginthekitchen recently posted..Happy Valentines Day- Caramelized White Chocolate Ice Cream, Chocolate Madeleines And Chocolate Caramel SauceMy Profile

  13. Cut `n Clean Greens February 17, 2013 at 8:49 am #

    Love this! How simple and such a smart way to amp up the nutrition and cut down the calories. We’re going to feature this on our Facebook page and link here so people can see how you made it, and your lovely photography. If you wish, come LIKE us on Facebook for more recipes and tips on super healthy greens like kale, chard, beet, mustard, turnip, collard, escarole, dandelion and other green leafies. https://www.facebook.com/Cut.n.Clean.Greens

    –Your friendly Southern California farmers at Cut `n Clean Greens
    https://www.facebook.com/Cut.n.Clean.Greens

  14. sunithi February 17, 2013 at 10:02 am #

    You know I love quinoa so am dying to try this !! Looks and sounds so hearty nourishing and healthy. Love that you have ricotta & cherry tomatoes in this. Thanks for the kind words and so glad you joined Sunday Supper this week in spite of your busy engagement ! Waiting to hear all about it !
    sunithi recently posted..Skinny Fettuccine Alfredo With Greek Yogurt & Coconut Oil #SundaySupperMy Profile

  15. Terra February 17, 2013 at 12:07 pm #

    I have always read recipes for chicken croquettes, or cheesy croquettes. I think your recipe is really lovely, and sounds so full of flavor. I definitely don’t work with swiss chard enough, it is delicious:-) Hugs, Terra
    Terra recently posted..Homemade Focaccia Bread {AND my snow day fun!}My Profile

  16. Katie February 17, 2013 at 2:20 pm #

    I am such a huge fan of quinoa…I’d love to try this dish – I’m still a newbie to swiss chard!
    Katie recently posted..Cajun Black Beans for #SundaySupperMy Profile

  17. Chris Baccus February 17, 2013 at 2:42 pm #

    There is beautiful swiss chard at our local farmer’s markets right now in southern California. This is a great way to put them to use. Can’t wait to try it out. Thanks!

  18. Shelby | Diabetic Foodie February 17, 2013 at 3:30 pm #

    How gorgeous these croquettes look sitting on top of the red tomatoes! I love quinoa and swiss chard – looking forward to trying this recipe.
    Shelby | Diabetic Foodie recently posted..Italian Sub Salad for #SundaySupperMy Profile

  19. mjskit February 17, 2013 at 9:53 pm #

    Oh yes – life is so much easier with a few containers of cooked beans, soup or leftovers in the freezer!! This croquette looks delicious! I love the list of ingredients – quite different from most croquettes I’ve seen. Talk about a healthy meal and a full meal!
    mjskit recently posted..Steel Cut Oats – A Quick and Healthy BreakfastMy Profile

  20. Martin D. Redmond February 18, 2013 at 5:41 am #

    Great looking dish! I’ve been trying to go meatless at LEAST one day a week, and am always on the lookout for good recipes! Pinning!

  21. Helene Dsouza I Masala Herb February 18, 2013 at 8:30 am #

    I think so I should start doing that too, to cook the beans first and freeze them. I always forget to keep my beans for soaking and that is why we don’t have beans that often here. Anyway… thats another topic. Your croquettes sound amazing! With dijon country mustard you mean the thick grained black and yellow mustard right? That’s my favorite. ^.^
    Helene Dsouza I Masala Herb recently posted..Comment on Homemade Protein Bar Recipe for #Sundaysupper by Choc Chip UruMy Profile

  22. Megan February 18, 2013 at 9:42 am #

    This is a great recipe! Love love love it.
    Megan recently posted..Crock Pot Baby Back Ribs for a Skinny #SundaySupperMy Profile

  23. Sarah February 18, 2013 at 10:25 am #

    Never thought of doing quinoa this way, that’s so cool!
    Sarah recently posted..Sugar Free Banana Almond Muffins for a Skinny #SundaySupperMy Profile

  24. Soni February 18, 2013 at 11:21 am #

    I’m sure you’ll do a great job at your friends’ wedding Susan! Your croquettes look so good with all the lovely additions and I bet they taste incredible :)
    Soni recently posted..Salmon Tikka Wraps with Cucumber Raita #SundaySupperMy Profile

  25. Laura | Small Wallet, Big Appetite February 19, 2013 at 7:27 am #

    Oh my goodness these croquettes look amazing I have to try this recipe
    Laura | Small Wallet, Big Appetite recently posted..Comment on Napa Cabbage wrapped Chinese Spring Rolls #SundaySupper by Brianne @ Cupcakes & Kale ChipsMy Profile

  26. Alice @ Hip Foodie Mom February 19, 2013 at 7:28 am #

    oh wow! Love this! the textures on this dish must be amazing!
    Alice @ Hip Foodie Mom recently posted..Roasted Brussels Sprouts with Toasted Pecans and Avocado.My Profile

  27. Sarah February 20, 2013 at 8:40 am #

    Quinoa and swiss chard are currently two of my favorite things. Now I can use them both at the same time in a delicous dish! Thanks for sharing!
    Sarah recently posted..Whole wheat pasta with Spicy Roasted Cauliflower #SundaySupperMy Profile

  28. Liz February 20, 2013 at 5:24 pm #

    I love quinoa…and what a delicious, new, healthy dish to try!
    Liz recently posted..Classic Pizza Dough…#Twelve LoavesMy Profile

  29. Nancy @ gottagetbaked February 20, 2013 at 5:50 pm #

    Susan, what an amazing experience it’ll be to officiate at your friend’s wedding! You’re going to be great. And it’s a good idea to make beans and grains in advance to keep int he fridge. I hate those days where I get home after a long, stressful day of work and have to make everything from scratch. These croquettes feature two of my favourite things to eat and they look delicious!
    Nancy @ gottagetbaked recently posted..Chocolate avocado cake for a Skinny #SundaySupperMy Profile

  30. Abby February 21, 2013 at 6:10 am #

    wow this looks wonderful!! We had our neighbor officiate our wedding, having her there was such a beautiful touch and made it so special. You’ll do great!

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