Green Soya Bake



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Green Soya Bake

Nutritive Information

  • Calories: 300 kcals
  • Fat: 3 gms
  • Protein: 18.8 gms
  • Carbohydrates: 54.4 gms
  • Calcium: 224.5 mg
  • Iron: 4.84 mg

Ingredients

  • 80 gms Soya chunks
  • 60 gms Rice
  • 400 gms Spinach
  • 75 gms Broccoli
  • 200 ml Milk
  • 50 gms Wheat flour
  • 100 gms Onion
  • 10 gms Oil
  • 2 pods Garlic
  • Salt to Taste
  • A pinch of Red chilli powder
  • A pinch of Pepper powder

Instructions

  • Blanch spinach by dropping the leaves into boiling water. Turn off the flame. Cover the pot and let the spinach sit for 2-3 minutes. Drain and rinse the leaves in cold water.
  • Prepare a spinach puree with blanched spinach lightly fried onions, crushed garlic, salt pepper and red chili powder.
  • Prepare white sauce in a conditioned pan. Dry roast the flour. Lower the flame and add milk to the flour, stirring continuously to get a smooth, thick sauce. Add salt, pepper.
  • Add spinach puree to the white sauce. Add chopped broccoli and slightly soaked soya chunks to it.
  • In a baking dish, arrange a layer of cooked rice and pour the white sauce- spinach puree over it. Bake in an oven till done (180 degrees).

Serves

4 Servings.

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