Stuffed Spinach Leaves In White Sauce ( Low Calorie Healthy Cooking )


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Stuffed spinach leaves, combining green leafy vegetables like spinach with mixed vegetables and dairy products results in a nicely balanced main dish. However, take care to use minimum amount of water for boiling the vegetables to minimise the loss of vital nutrients. When accompanied by brown bread it makes a fibre-rich meal.

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Preparation Time: 
Cooking Time: 
Baking Time:  25 Minutes
Baking Temperature:  200°C (400°F)
Makes 4 serves
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Ingredients


For The Stuffing
2 tsp oil
1 tbsp finely chopped onions
1/2 tsp finely chopped green chillies
1 1/2 cups chopped and boiled
mixed vegetables
(carrots , cauliflower , french beans)
salt to taste

Other Ingredients
15 to 20 spinach (palak) leaves , blanched
1/4 tsp oil for greasing
3/4 cup low-calorie white sauce
1 tsp grated low-fat paneer

Method
For the stuffing

  1. Heat the oil in a non-stick pan, and the onions and sauté on a medium flame for ½ minute.
  2. Add the green chillies and sauté for a few seconds.
  3. Add the mixed vegetables and salt and cook for another minute. Keep aside.

How to proceed

  1. Place a spinach leaf on a flat, dry surface, place a little stuffing on it and roll it up tightly.
  2. Repeat with the remaining ingredients to make more stuffed spinach leaves.
  3. Arrange the stuffed spinach leaves in a greased baking tray and spread the white sauce evenly over it.
  4. Sprinkle paneer evenly over it and bake in a pre-heated oven at 200°c (400°f) for 15 to 20 minutes. Serve hot.
Nutrient values Per Serving :
EnergyProteinCarbohydrateFatFibreVitamin A
94 calories 3.1 gm 7.1 gm 5.8 gm 1.2 gm 1230.7 mcg
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