Corn spinach salad with White sauce#Breakfast recipes

Today I added one more delicious and healthy recipe in my Breakfast recipes section. You can have corn spinach salad with toasted bread. Corn has crispy texture and soft interiors; it is a favorite food of mine. Corn is a versatile food it goes well with lots of dish such as Indian curry or salads. Spinach is a nutritious leafy vegetable. It is packed with vitamin A, iron, fibers and other nutrients. The creamy taste of salad just melts in your mouth.

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It is packed with proteins, calcium and energy. It is the tasty dish recommended for growing kids as well as those ladies who are looking what to eat during pregnancy. Because kids and pregnant ladies need extra nutrition to full fill their daily requirement.

Note- In nutritional information of Salad I didn’t add nutritional information of brown bread.

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Health benefits of Corn spinach salad with White sauce recipe

  • It is Protein rich food. Proteins are essential for wear and tear of the body.
  • It is calcium rich food. Calcium helps to strengthen the bones and teeth.
  • It is rich in Vitamin A and vitamin C, vitamin K and folic acid and other vitamins. Antioxidants help to prevent our body from many diseases.
  • It contain fair amount of omega 3 essential fatty acid as well as Iron.

 

Serving size-4

Total (Preparation +cook) time-25 minutes

Ingredients

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Spinach-1 cup

Corn-1/2 cup

Bread- 6-8 slices (150g)

Mixed bell pepper (Green, red, yellow)-1/4 cup

Onion-1 no (medium size)

Garlic-1 tsp

Refined flour (Maida) or whole wheat flour-1 tsp

Milk-1.5 cup

Black pepper-1/4 tsp

Seasoning-1 tsp

Grated chesse-2 tsp

Coriander leaves- 1 tsp

Butter-1 .5 tbsp (½ tbsp butter for salad) (reaming 1 tbsp butter to toast the bread)

Method

Wash and boil corn and spinach. Keep it aside.

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In a pan add butter and roast the bread slices in both sides. Keep it aside.

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In a pan add 1 tsp butter, heat it, and add chopped onions. Fry it.

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When onion turns to light golden color add grated garlic to it. Fry for a while.

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After that add bell pepper, boiled corn and spinach to it. Fry for a while.

Then add 1 tsp refined flour to it. Fry it for 3-4 minutes.

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Then add 1.5 cup milk to it, when it starts boiling add ¼ tsp black pepper, salt and seasoning to it.

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Keep stirring it. Until the mixture become thick.

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Garnish with grated cheeses and coriander leaves.

Serve hot with toasted bread.

 

Nutritional Information of Corn spinach salad with White sauce recipe

Energy kCal- 542.9,

Protein, gm-22.7,

Carbohydrates, gm-53.2,

Fat, gm-26.8,

Dietary Fiber, gm-4.8,

Vitamin A, mcg-6318.9,

Vitamin B1, mg-0.5,

Vitamin B2, mg-1.2,

Vitamin B3, mg-1.8 ,

Vitamin B6, mg-0.0,

Vitamin B9 Folic Acid, mcg-155.9,

Vitamin B12, mcg-0.5,

Vitamin C, mg-89.8,

Vitamin D, mcg-3.8,

Vitamin E, mg-3.5,

Vitamin K, mcg-78.0,

Calcium, mg-650.3,

Phosphorus, mg-585.0,

Iron, mg-4.2,

Magnesium, mg-114.2,

Copper, mcg-216.3,

Manganese, mg-0.7,

Molybdenum, mcg-67.9,

Zinc, mg-0.6,

Chromium, mcg-9.8,

Selenium, mcg-0.8,

Omega 3, mg-170.0,

Omega 6, mg-0.0

 

Post Author: Diet kundali

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