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Spinach Tartlets | Whole Wheat Spinach Tarts | healthy Spinach Tarts |
Tarla Dalal
01 February, 2016
Table of Content
About Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack
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Ingredients
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Methods
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Nutrient values
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Spinach Tartlets | Whole Wheat Spinach Tarts | healthy Spinach Tarts |
Spinach Tartlets are a delightful and wholesome appetizer, offering a modern twist on a classic dish. These healthy tarts are perfect for anyone seeking a nutritious yet flavourful snack. The recipe cleverly swaps out traditional all-purpose flour for whole wheat bread, creating a crisp and sturdy base that is rich in fiber. This simple substitution makes the tarts a more conscious choice, catering to health-conscious individuals without compromising on taste. The result is a light, golden shell that provides a wonderful texture to complement the creamy filling.
The filling is the star of these Spinach Tartlets, featuring a delicious low-calorie white sauce. Instead of heavy cream or butter-laden sauces, this recipe uses a clever trick: a purée made from chopped cauliflower. This not only significantly reduces the calorie count but also adds a subtle, earthy flavour and a velvety smoothness to the sauce. When combined with whole wheat flour and low-fat milk, the sauce thickens to perfection, creating a creamy base for the spinach. This innovative approach ensures that the tarts are both indulgent and guilt-free.
The Spinach Tartlets filling itself is a simple yet vibrant mix. Freshly chopped spinach, sautéed with finely chopped onions and green chillies, forms the core of the flavour. The brief cooking time ensures that the spinach retains its bright colour and nutritional value. Once the sautéed spinach is combined with the low-calorie white sauce, it becomes a rich and savoury mixture that is then carefully spooned into each whole wheat bread tartlet. This blend of fresh vegetables and a creamy sauce creates a harmonious balance of flavours and textures.
To complete the tarts, a final touch of flavour and richness is added with a sprinkle of grated mozzarella cheese. This last step is crucial as the tarts are briefly baked again, allowing the cheese to melt into a gooey, golden layer. The melted cheese not only binds the filling together but also adds a comforting, salty note that perfectly complements the earthy spinach and creamy sauce. The final product is a beautifully golden-brown tart, ready to be served hot.
These Spinach Tartlets are an excellent example of a healthy recipe that does not sacrifice taste. They are simple to prepare and can be served as an appetizer at parties, a light lunch, or an evening snack. The combination of the crispy whole wheat base, the creamy low-calorie white sauce, and the savoury spinach filling makes for a truly satisfying culinary experience. Enjoy these tarts fresh out of the oven for the best flavour and texture.
Tags
Soaking Time
0
Preparation Time
15 Mins
Cooking Time
15 Mins
Baking Time
20 Mins
Baking Temperature
200°C (400°F )
Sprouting Time
0
Total Time
50 Mins
Makes
8 tartlets
Ingredients
For The Whole Wheat Bread Tartlets
1 1/2 tsp melted low fat butter for greasing and brushing
For The Low - Calorie White Sauce
5 tbsp chopped cauliflower or
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 onion
1/2 tsp finely chopped green chillies
salt to taste
8 tsp grated mozzarella cheese
Method
For the whole wheat bread tartlets
- Remove the crust from the bread slices.
- Flatten each slice using a rolling pin.
- Grease a muffin tray using ¾ tsp of melted butter and press the bread slices.
- 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
- 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.
- Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds.
- 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.
- Add the salt and pepper and mix well.
For the spinach filling
- Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the green chillies and spinach, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuosly.
- Add the prepared low-calorie white sauce and salt, mix well and cook on a medium flame for 1 minute.
- Divide the spinach filling into 8 equal portions and keep aside.
How to proceed
- Fill a portion of the spinach filling in each bread tartlets and sprinkle 1 tsp of cheese over it.
- Bake in a pre-heated oven at 200°c (400°f) for 4 to 5 minutes or till the cheese melts.
- Serve immediately.
Spinach Tartlets | Whole Wheat Spinach Tarts | healthy Spinach Tarts | Video by Tarla Dalal
Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 31 cal |
| Protein | 1.4 g |
| Carbohydrates | 2.5 g |
| Fiber | 0.7 g |
| Fat | 1.8 g |
| Cholesterol | 2.8 mg |
| Sodium | 48.9 mg |
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