Serving: 4

Cook Time : 20 Minutes

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

      Directions

• 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).

   Nutritional Information
   (Per Serving)

• 300 kcals

• carbohydrates - 54.5 gms

• protein - 18.8 gms

• fat - 3 gms

• calcium 224.5 mg

• iron - 4.84 mg.