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Vegetable Florentine ( Low Calorie Healthy Cooking )


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Vegetable florentine, this double-layered continental delicacy serves well as a wholesome and delicious one meal dinner. A medley of boiled vegetables mixed with specially created low-calorie white sauce is layered with delectable spinach sauce to make a visually-appealing treat that not only whets your appetite but also satiates it. Besides being low cal, the boiled vegetables also provide an array of vital nutrients, which is further enhanced by spinach which brings with it folic acid, iron and calcium. Serve it with toasted brown bread to make a wholesome meal.

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Preparation Time: 
Cooking Time: 
Baking Time:  20 Minutes
Baking Temperature:  225ºC (450ºF)
Makes 4 servings
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Ingredients


For The Spinach Sauce
2 tsp oil
1/4 cup finely chopped onions
2 tsp plain flour (maida) , optional
1 tsp finely chopped green chillies
2 tsp skim milk powder
1/4 cup of water
1 cup spinach (palak) puree
salt and to taste

To Be Mixed Together Into A Vegetable Mixture
1 cup choppedand boiled mixed vegetables
(french bean, carrot , cauliflower ,
green peas)
1/2 cup low-calorie white sauce
salt and to taste

Other Ingredients
1/4 tsp oil for greasing
2 tbsp grated mozzrella cheese

Method
For the spinach sauce
  1. Heat the oil in a deep pan, add the onions, flour and green chillies, mix well and sauté on a medium flame for a minute.
  2. Add the skim milk paste, mix well and cook for a minute.
  3. Add the spinach purée, salt and pepper, mix well and simmer for another minute. Keep aside.

How to proceed
  1. In a greased baking tray, spread the vegetable mixture and spread it evenly at the bottom.
  2. Pour the spinach sauce over it and spread it evenly.
  3. Sprinkle the cheese evenly over it and bake in a pre-heated oven at 225ºc (450ºf) for about 20 minutes. Serve hot.
Nutrient values Per Serving :
EnergyProteinCarbohydrateFatFibreFolic acidIron
110 calories 5.9 gm 11.0 gm 4.6 gm 1.3gm 90.3 mg 1.5 mg
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