French Casserole ( Zero Oil Dal and Chawal Recipe)
by Tarla Dalal
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Casseroles have a special appeal, any day! Spinach is rich in vitamin A and tomatoes in folic acid. Together they make a healthy treat for your skin and eyes.
This casserole is also a visual treat for the eyes. It looks colourful and appetizing. Before serving it ensure that you bake it for a few minutes. Also ensure that you do not overcook the spinach else it turns dark green in colour.
- Heat a non-stick pan on a medium flame and when hot, add the onions and dry roast for about 30 seconds.
- Add the spinach, green chillies and salt and cook on a high flame till all the water dries up. Keep aside.
- Combine the tomatoes, onions and 1 cup of water in a pan and cook on a medium flame until soft. Cool and blend in a mixer till smooth.
- Pour the mixture into a pan, add the chilli powder, oregano, sugar and salt and cook for a few minutes on a low flame.
- Add the cream, mix well and simmer for 2 to 3 more minutes. Keep aside.
- Spread the milk rice in a glass baking dish in an even layer.
- Spread the spinach and then the tomato gravy over the milk rice layer.
- Cover with an aluminium foil and bake in a pre-heated oven at 200°c (400°f) for 10 minutes or microwave for 2 minutes. Ensure you do not use aluminium foil while microwaving, as it may cause a spark. Serve hot.
Nutrient values per serving
|Energy|| 249 kcal|
|Protein|| 7.4 gm|
|Carbohydrate|| 52.8 gm|
|Invisible Fat|| 0.8 gm|
|Vitamin A|| 3194.9 mcg|
|Folic Acid|| 85.6 mcg|
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