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Low Cal. Western Dishes

Vegetable Florentine

Preparation time :
15 minutes
* Cooking time : 35 minutes 
Serves 8

Ingredients How to?
For the spinach
  • 10 teacups finely chopped spinach 1 chopped onion
  • 2 teaspoons plain flour (optional)
  • 2 chopped green chilies
  • 2 teaspoons skim milk powder
  • A pinch soda bi-carb
  • 2 teaspoons oil
  • salt and pepper to taste

For the vegetables

  • 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower, green peas)
  • 2 teacups white sauce
  • salt and pepper to taste

For baking

  • 2 tablespoons grated cooking cheese
For the spinach
  1. Add the soda bi-carb and 2 teaspoons of water to the spinach and cook until soft.
  2. Drain out the liquid and blend the solids in a liquidizer.
  3. Heat the oil and fry the onion, flour and green chilies for minutes.
  4. Add 3 teaspoons of water to the skim milk powder and mix well. Add to the onion green chili mixture.
  5. Add the spinach mixture, salt and pepper and cook for 1 minute.

For the vegetables

  1. To the white sauce, add the vegetables, salt and pepper. Mix well.

How to proceed ?

  1. Spread the spinach mixture on a greased baking dish and cover with the vegetable mixture.
  2. Sprinkle the grated cooking cheese on top and bake in a hot oven at 225 deg C for about 20 minutes.

* Serve hot.

Health Information: This filling dish is enriched with spinach which provides iron, calcium and folic acid.  

Per Serving:   * Calories 101   * Protein 7g   * Carbohydrates 13g   * Fat 2.5g

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