Low Calorie Vegetarian Cookbook by Sanjeev Kapoor

Author:Sanjeev Kapoor
Language: eng
Format: mobi, epub
ISBN: 9788171548880
Publisher: IB Dave's Library
Published: 2001-01-02T08:00:00+00:00

CARROT AND ONION

FLORENTINE

INGREDIENTS

Fresh spinach

Oil ............................................ 1 tspn

_ .. _ _ _ _ _ _ _ _ .. _ _ _ _ _ _ _ .. _ _ _ _ _ _ _ _ _ . . . . .

.............. 2-3 medium sized bundles

Salt ......................................... to taste

Cornflour ........................... 2 tblspns

White pepper powder ........ to taste

Carrots ................ 3-4 medium sized

Skimmed milk ........................ 2 cups

NUTRITIONAL •

Broad beans (Papdz) ........... 1 00 gms

Mixed herbs (dried) ............. 1/4 tspn

INFORMATION

Onions .............. ..... 2 medium sized

Fresh brown bread crumbs ...

_

1/4 cup

Calories

1 1 0

Garlic ................................ 6-7 cloves

Proteins

6.3

METHOD OF PREPARATION

Fat

1 .6

Carbohydrates

1 9.6

1 . Clean, trim and thoroughly wash the spinach under running water. Drain Fibre

1.1

and fInely chop the spinach. Dissolve the cornflour in quarter cup water.

2. Wash, peel and cut carrots into one and a half cm. sized cubes. Wash, One of the important

string and cut broad beans into one and a half cm. sized pieces. Peel and nu17;ellfs spinach supplies

is iron. In a vegetarian die�

thinly slice the onion. Peel garlic and crush them lightly.

leafy vegetables fo"", all

3. Heat oil in a non-stick pan, add half the quantity of crushed garlic, stir important SOtlrc. of iron.

briefly and add the chopped spinach. Saute for four to fIve minutes over Inclusion of about fifty gms.

of green leajj vegetables in

high heat, stirring occasionally or until the spinach is cooked completely.

our daify diets, can meet a

Add salt and white pepper powder to taste, stir well and remove from fair plvportion of iron needs

besides providing calcium,

fIre.

Beta-carotelle and Vitamin

4. Heat the skimmed milk in a saucepan and bring to boil.

C. Iron is an essential

5. Add the remaining crushed garlic, carrots and broad beans and sliced element for the formation of

haemoglobin. A lack of iron

onion. Cover and simmer for three to four minutes, stirring frequently.

in diet results in allC1JIia.

Add salt and white pepper powder to taste.

Iron is also present ill organ

6. Gradually add the dissolved cornflour, stirring continuously, till it has a meat li/eiJ liver and eggs.

While consllming iroll rich

fairly thick sauce-like consistency. Sprinkle the mixed herb, stir well and foods, especially from

remove from fIre and keep warm.

vegetarian sources; iron is

best absorbed whCll ealetl

7. Take an ovenproof glass or a ceramic dish and layer the cooked spinach.

,,,ith Vitamin C alld protein

Pour the cooked vegetables along with the sauce over the spinach and nchfoods.

level it with a spatula.

8. Sprinkle the fresh bread crumbs on top of vegetables and bake in a preheated oven at 1 80 degrees Celsius for ten minutes.

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