Number of serving – 2 Size of serving – 1 no.
The above mentioned values are for 1 serving only. Please note that changing/substituting any ingredient in the recipe may cause a change in nutritive value also.
| Ingredients |
| For tarts |
| Whole wheat flour |
10 gm |
| Arrow root flour/ corn flour |
10 gm |
| Soft butter |
1 tsp |
| Salt |
according to taste |
| Cold water |
for making dough |
| For filling |
| Mixed boiled vegetables (carrots, french beans, cauliflower, green peas, corn) |
50 gms |
| Onion, chopped |
1 tsp |
| Butter |
1 tsp |
| Refined flour (maida) |
1/2 tsp |
| Green chilies, chopped |
to taste |
| Skimmed milk |
as required |
| Salt |
to taste |
| For garnishing |
| Coriader leaves, chopped |
1 tsp |
|
|
Method
- First prepare the dough of tart cases by mixing whole wheat flour, salt, butter and cold water.
- Roll out the dough to about 3 mm thickness.
- Cut according to desired size with fluted cutter.
- Press these into tart cases and prick them with a fork.
- Bake the cases at 230oC for 10-12 minutes. Allow to cool.
- For the filling, heat the butter and fry chopped onions on low heat for 2-3 minutes.
- Add the green chilies and refined flour.
- If required, add some milk to get the desired consistency of filling.
- Add all the other vegetables and salt. Mix well.
- Fill each tart case with the filling.
- Sprinkle chopped coriander leaves over them and grill for 5 minutes.
- Serve them hot.
Variations- Spinach or fenugreek puree can be added to the filling. |
Things to remember
- Use salt according to the salt restriction prescribed by your physician / dietician
- Use oils / fast according to your physical condition. If you are obese than use low amounts of fats/oils.
- 1 teaspoon (tsp.) = 5 ml / gms
- 1 Tablespoon (Tbs.) = 15 ml / gms
- 1 Bowl (katori) = 150 ml / gms
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