पालक के टीर्टलेट (Spinach Tartlets (Diabetic Snack) by Tarla Dalal
Spinach Tartlets, simple, less exotic spinach filling for the whole wheat tartlets. Recipe Link : http://www.tarladalal.com/Spinach-Tartlets-%28diabetic-Snack%29-22279r Subscribe : http://goo.gl/omhUio Tarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspx Facebook: http://www.facebook.com/pages/TarlaDalal/207464147348 YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featured Pinterest: http://www.pinterest.com/tarladalal/ Google Plus: https://plus.google.com/107883620848727803776 Twitter: https://twitter.com/Tarla_Dalal Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ Spinach Tartlets (Diabetic Snack) A simple, less exotic spinach filling for the whole wheat tartlets. The low - calorie white sauce keeps the snack healthy. For a tea party, you can create a range of different fillings. Remember however to go easy on the mozzarella cheese even if it is low in calories than other types of processed cheese. Preparation Time: 15 minutes. Cooking Time: 15 minutes Baking temperature: 200°C (400°F). Baking time: 18 to 20 minutes. Makes 8 tartlets. For the whole wheat bread tartlets 8 whole wheat bread slices 1½ tsp melted low-fat butter for greasing and brushing For the low - calorie white sauce 5 tbsp chopped cauliflower or chopped bottle gourd (doodhi/lauki) ½ tsp low-fat butter 1 tsp whole wheat flour (gehun ka atta) ¼ cup low-fat milk, 99.7% fat-free Salt and freshly ground black pepper (kalimirch) to taste For the spinach filling 2½ cups chopped spinach (palak) 1 tsp oil ¼ cup finely chopped onions ½ tsp finely chopped green chillies Salt to taste 8 tsp grated mozzarella cheese For the whole wheat bread tartlets 1. Remove the crust from the bread slices. 2. Flatten each slice using a rolling pin. 3. Grease a muffin tray using ¾ tsp of melted butter and press the bread slices. 4. Brush the bread slices with the remaining ¾ tsp of melted butter and bake them in a pre-heated oven at 200°C (400°F) for 8 to 10 minutes or until crisp. Keep aside. For the low - calorie white sauce 1. Combine the cauliflower and 1 cup of water in a non-stick pan, mix well and cook on a medium flame for 7 to 8 minutes or till soft. Allow it to cool slightly and blend in a mixer to a smooth purée. Keep aside. 2. Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds. 3. Add the milk and cauliflower purée and mix well till no lumps remain and cook on a medium flame for 1 minute or till the sauce thickens. 4. Add the salt and pepper and mix well. For the spinach filling 1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes. 2. Add the green chillies and spinach, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuosly. 3. Add the prepared low-calorie white sauce and salt, mix well and cook on a medium flame for 1 minute. 4. Divide the spinach filling into 8 equal portions and keep aside. How to proceed 1. Fill a portion of the spinach filling in each bread tartlets and sprinkle 1 tsp of cheese over it. 2. Bake in a pre-heated oven at 200°C (400°F) for 4 to 5 minutes or till the cheese melts. Serve immediately. Nutritive value per tartlet Energy: 85 calories Protein: 3.8 gm Carbohydrates: 15.0 gm Fat: 2.2 gm Fibre: 1.5 gm Vitamin A: 1079.8 mcg Iron: 1.3 mg Folic acid: 38.3 mcg
Spinach Tartlets, simple, less exotic spinach filling for the whole wheat tartlets. Recipe Link : http://www.tarladalal.com/Spinach-Tartlets-%28diabetic-Snack%29-22279r Subscribe : http://goo.gl/omhUio Tarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspx Facebook: http://www.facebook.com/pages/TarlaDalal/207464147348 YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featured Pinterest: http://www.pinterest.com/tarladalal/ Google Plus: https://plus.google.com/107883620848727803776 Twitter: https://twitter.com/Tarla_Dalal Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ Spinach Tartlets (Diabetic Snack) A simple, less exotic spinach filling for the whole wheat tartlets. The low - calorie white sauce keeps the snack healthy. For a tea party, you can create a range of different fillings. Remember however to go easy on the mozzarella cheese even if it is low in calories than other types of processed cheese. Preparation Time: 15 minutes. Cooking Time: 15 minutes Baking temperature: 200°C (400°F). Baking time: 18 to 20 minutes. Makes 8 tartlets. For the whole wheat bread tartlets 8 whole wheat bread slices 1½ tsp melted low-fat butter for greasing and brushing For the low - calorie white sauce 5 tbsp chopped cauliflower or chopped bottle gourd (doodhi/lauki) ½ tsp low-fat butter 1 tsp whole wheat flour (gehun ka atta) ¼ cup low-fat milk, 99.7% fat-free Salt and freshly ground black pepper (kalimirch) to taste For the spinach filling 2½ cups chopped spinach (palak) 1 tsp oil ¼ cup finely chopped onions ½ tsp finely chopped green chillies Salt to taste 8 tsp grated mozzarella cheese For the whole wheat bread tartlets 1. Remove the crust from the bread slices. 2. Flatten each slice using a rolling pin. 3. Grease a muffin tray using ¾ tsp of melted butter and press the bread slices. 4. Brush the bread slices with the remaining ¾ tsp of melted butter and bake them in a pre-heated oven at 200°C (400°F) for 8 to 10 minutes or until crisp. Keep aside. For the low - calorie white sauce 1. Combine the cauliflower and 1 cup of water in a non-stick pan, mix well and cook on a medium flame for 7 to 8 minutes or till soft. Allow it to cool slightly and blend in a mixer to a smooth purée. Keep aside. 2. Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds. 3. Add the milk and cauliflower purée and mix well till no lumps remain and cook on a medium flame for 1 minute or till the sauce thickens. 4. Add the salt and pepper and mix well. For the spinach filling 1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes. 2. Add the green chillies and spinach, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuosly. 3. Add the prepared low-calorie white sauce and salt, mix well and cook on a medium flame for 1 minute. 4. Divide the spinach filling into 8 equal portions and keep aside. How to proceed 1. Fill a portion of the spinach filling in each bread tartlets and sprinkle 1 tsp of cheese over it. 2. Bake in a pre-heated oven at 200°C (400°F) for 4 to 5 minutes or till the cheese melts. Serve immediately. Nutritive value per tartlet Energy: 85 calories Protein: 3.8 gm Carbohydrates: 15.0 gm Fat: 2.2 gm Fibre: 1.5 gm Vitamin A: 1079.8 mcg Iron: 1.3 mg Folic acid: 38.3 mcg