पालक के टीर्टलेट (Spinach Tartlets (Diabetic Snack) by Tarla Dalal

Spinach Tartlets, simple, less exotic spinach filling for the whole wheat tartlets.
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Spinach Tartlets (Diabetic Snack)

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

Preparation Time: 15 minutes.
Cooking Time: 15 minutes
Baking temperature: 200°C (400°F).
Baking time: 18 to 20 minutes.
Makes 8 tartlets.

For the whole wheat bread tartlets
8 whole wheat bread slices
1½ 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)
½ tsp low-fat butter
1 tsp whole wheat flour (gehun ka atta)
¼ cup low-fat milk, 99.7% fat-free
Salt and freshly ground black pepper (kalimirch) to taste

For the spinach filling
2½ cups chopped spinach (palak)
1 tsp oil
¼ cup finely chopped onions
½ tsp finely chopped green chillies
Salt to taste
8 tsp grated mozzarella cheese

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
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
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
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.
Serve immediately.

Nutritive value per tartlet
Energy: 85 calories
Protein: 3.8 gm
Carbohydrates: 15.0 gm
Fat: 2.2 gm
Fibre: 1.5 gm
Vitamin A: 1079.8 mcg
Iron: 1.3 mg
Folic acid: 38.3 mcg