French Casserole ( Zero Oil Dal and Chawal Recipe)

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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.

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French Casserole ( Zero Oil Dal and Chawal Recipe) recipe - How to make French Casserole ( Zero Oil Dal and Chawal Recipe)

Preparation Time:    Cooking Time:    Total Time:     Makes 6 servings
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2 1/2 cups milk rice

For The Spinach
3 cups chopped spinach (palak)
1/2 cup chopped onions
1 tsp chopped green chillies
salt to taste

For The Tomato Gravy
1 1/2 cups chopped tomatoes
1/2 cup chopped onions
1/2 tsp chilli powder
1 tsp dried oregano
2 tbsp low fat cream
2 tsp sugar
salt to taste
For the spinach

  1. Heat a non-stick pan on a medium flame and when hot, add the onions and dry roast for about 30 seconds.
  2. Add the spinach, green chillies and salt and cook on a high flame till all the water dries up. Keep aside.

For the tomato gravy

  1. 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.
  2. Pour the mixture into a pan, add the chilli powder, oregano, sugar and salt and cook for a few minutes on a low flame.
  3. Add the cream, mix well and simmer for 2 to 3 more minutes. Keep aside.

How to proceed

  1. Spread the milk rice in a glass baking dish in an even layer.
  2. Spread the spinach and then the tomato gravy over the milk rice layer.
  3. 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.

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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

RECIPE SOURCE : Zero Oil Dal & ChawalBuy this cookbook

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French Casserole ( Zero Oil Dal and Chawal Recipe)
 on 22 Jul 16 12:44 PM

I want to try this dish but I don''t know what is milk rice. Pl tell me about it Thank you
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Tarla Dalal    Hi Mina, just click on the blue link and it will take you to the recipe of milk rice. Anyways, sending you the link.
22 Jul 16 02:44 PM
French Casserole ( Zero Oil Dal and Chawal Recipe)
 on 17 Sep 14 01:29 PM

It''s a WOW recipe! The milk rice and spinach makes it healthy and tomato gravy makes it delightful. The combination of spinach and tomato gravy with rice after baking makes it an A-1 dish.
Edited after original posting.