Canneloni ( Low Calorie Healthy Cooking )


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Canneloni is a home-made pasta main dish that is prepared with plain flour and normally loaded with cheese. I have transformed this unhealthy cannelloni into a guilt-free main dish that provides only 273 calories, by replacing maida with wheat flour and normal cooking cheese with low-calorie mozzarella cheese. The cannelloni when stuffed with pineapple and low-fat paneer gives a distinctive italian feel to it, and when topped with the lovely tomato sauce makes a truly irresistible meal. A single serving of this dish fulfills your daily requirement of vitamin a.

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Preparation Time: 
Cooking Time: 
Baking Time:  20 Minutes
Baking Temperature:  200°C (400°F)
Makes 4 serves
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Ingredients


For The Cannelloni
1/4 cup whole wheat flour (gehun ka atta)
1/4 cup plain flour (maida)
1 tsp oil
salt to taste

For The Stuffing
2 tsp oil
1/2 cup finely chopped onions
1 tsp finely chopped green chillies
1/2 cup crumbled low-fat paneer
1 cup finely chopped pineapple
salt to taste

For The Tomato Sauce
1 tsp oil
1/2 cup chopped onions
2 tsp crushed garlic (lehsun)
3 cups blanched and grated tomatoes
1 tsp sugar
1/2 tsp chilli powder
1/2 tsp dried oregano
2 tbsp low-fat cream
salt to taste

Other Ingredients
whole wheat flour (gehun ka atta) for rolling
1 cup low-fat white sauce for baking
2 tbsp grated mozzrella cheese for baking

Method
For the canneloni

  1. Combine the whole wheat flour, plain flour, ¼ tsp of oil and salt together all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside for 20 minutes covered with a damp muslin cloth.
  2. Knead again till smooth and divide it into 8 equal portions.
  3. Roll out each portion into 100 mm. (4”) diameter thin circle using a little flour for rolling.
  4. Boil a vesselful of water, add the remaining 1 tsp oil and when it starts boiling drop one circle at a time, cook for ½ minute and remove. Refresh using cold water. Keep aside.

For the stuffing

  1. Heat the oil in another non-stick pan, add the onions and sauté for 5 minutes.
  2. Add the green chillies, paneer, pineapple, cheese and salt, mix well and cook for another minute. Keep aside.

For the tomato sauce

  1. Heat the oil in a deep non-stick pan, add the onions and garlic and sauté for 5 minutes.
  2. Add the tomatoes and 2 tbsp water and cook for 10 minutes. Keep aside to cool.
  3. Blend the mixture in a mixer till smooth.
  4. Add the sugar, chilli powder, oregano, low-fat cream and salt and mix well.
  5. Divide the tomato sauce into 2 equal portions and keep aside.

How to proceed

  1. Divide the stuffing into 8 equal portions and keep aside.
  2. Drain the cooked pasta sheets and discard the water.
  3. Place a cooked pasta sheets on a flat, dry surface, place a portion of the stuffing on one side and roll it up tightly.
  4. Repeat with the remaining pasta sheets and stuffing to make 7 more stuffed cannelloni. Keep aside.
  5. Spread one portion of the tomato sauce evenly in a glass-baking tray and arrange the stuffed cannelloni over it.
  6. Pour the remaining tomato sauce on top and spread it evenly.
  7. Finally top it with the white sauce and sprinkle the cheese over it and bake in a pre-heated oven at 200°c (400°f) for 10 to 15 minutes or till the cheese melts. Serve hot.
Nutrient values Per Serving :
EnergyProteinCarbohydratesFatVitamin AFolic acidFibre
273 calories 13.5 gm 38.7 gm 7.1 gm 1361.2 mcg 57.9 mcg 2.1 gm
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 on 27 Dec 14 02:46 PM


As the byline says, it is little time consuming but its a one dish meal and who will not try when you get to make pure whole wheat cannelloni...and the stuffing made using spinach and paneer gives me calcium and vitamin A...tomato and low calorie white sauce...truly delicious and nutritious...
 on 11 Dec 11 07:56 AM


Tried this recipe, but my rotis tore, not sure why, any suggestions?