Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack


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Spinach Tartlets, a simple, less exotic spinach filling for the whole wheat tartlets . The dieter's white sauce keeps the snack healthy.


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A simple, less exotic spinach filling for the whole wheat tartlets. The low - calorie white sauce keeps the snack healthy.


For a tea party , you can create a range of different fillings, like in Mixed Sprouts Open Toast , Moong Dal and Paneer Chila , Moong Dal Waffles with Stir-fried Vegetables , Paneer Tikka Kathi Rolls , Red Pepper Triangles with Italian Relish and Spicy Paneer On Toast .


Remember however to go easy on the mozzarella cheese even if it is low in calories than other types of processed cheese.

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Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack recipe - How to make Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack

Preparation Time:    Cooking Time:    Baking Time:  20 minutes   Baking Temperature:  200°C (400°F   Total Time:     Makes 8 tartlets
Show me for tartlets

Ingredients

For The Whole Wheat Bread Tartlets
8 whole wheat bread slices
1 1/2 tsp melted low-fat butter for greasing and brushing

For The Low - Calorie White Sauce
5 tbsp chopped cauliflower or chopped bottle gourd (doodhi / lauki)
1/2 tsp low-fat butter
1 tsp whole wheat flour (gehun ka atta)
1/4 cup low-fat milk , 99.7% fat-free
salt and to taste

For The Spinach Filling
2 1/2 cups chopped spinach (palak)
1 tsp oil
1/4 cup finely chopped onions
1/2 tsp finely chopped green chillies
salt to taste
8 tsp grated mozzarella cheese
Method
For the whole wheat bread tartlets

    For the whole wheat bread tartlets
  1. Remove the crust from the bread slices.
  2. Flatten each slice using a rolling pin.
  3. Grease a muffin tray using ¾ tsp of melted butter and press the bread slices.
  4. Brush the bread slices with the remaining ¾ tsp of melted butter and bake them in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes or until crisp. Keep aside.

For the low - calorie white sauce

    For the low - calorie white sauce
  1. Combine the cauliflower and 1 cup of water in a non-stick pan, mix well and cook on a medium flame for 7 to 8 minutes or till soft. Allow it to cool slightly and blend in a mixer to a smooth purée. Keep aside.
  2. Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds.
  3. Add the milk and cauliflower purée and mix well till no lumps remain and cook on a medium flame for 1 minute or till the sauce thickens.
  4. Add the salt and pepper and mix well.

For the spinach filling

    For the spinach filling
  1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the green chillies and spinach, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuosly.
  3. Add the prepared low-calorie white sauce and salt, mix well and cook on a medium flame for 1 minute.
  4. Divide the spinach filling into 8 equal portions and keep aside.

How to proceed

    How to proceed
  1. Fill a portion of the spinach filling in each bread tartlets and sprinkle 1 tsp of cheese over it.
  2. Bake in a pre-heated oven at 200°c (400°f) for 4 to 5 minutes or till the cheese melts.
  3. Serve immediately.

Nutrient values (Abbrv) per tartlet
Energy31 cal
Protein1.4 g
Carbohydrates2.5 g
Fiber0.7 g
Fat1.8 g
Cholesterol2.8 mg
Sodium48.9 mg

RECIPE SOURCE : Diabetic SnacksBuy this cookbook

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