Baked Mushroom Rolls with Tomato and White Sauce
by Tarla Dalal
Baked Mushroom Rolls with Tomato and White Sauce is a treat that is sure to please almost everybody, whether they love creamy sauces or tangy ones! This dish scores a winning point by using fibre-rich mushroom, which helps maintain blood sugar levels. Another favourable aspect of this recipe is that the white sauce is made using whole wheat flour and minimal oil, rather than plain flour and butter. Remember that oil is the best of all fats, however even that should be consumed only in moderation.
Baked Mushroom Rolls with Tomato and White Sauce recipe - How to make Baked Mushroom Rolls with Tomato and White Sauce
Preparation Time: Cooking Time: Baking Time: 10 mins. Baking Temperature: 200°C (400°F). Total Time:
Makes 3 servings
3 half-cooked whole wheat rotis (7”)
For The Mushroom Filling
2 cups sliced mushrooms (khumbh)
2 tsp oil
1/4 cup chopped onions
1/2 tsp finely chopped green chillies
salt to taste
1/4 tsp dried oregano
2 tbsp finely chopped coriander (dhania)
freshly ground black pepper (kalimirch) to taste
1 tsp whole wheat flour (gehun ka atta)
For The Tomato Sauce
1/2 cup chopped tomatoes
2 tbsp chopped onions
1 large clove garlic (lehsun)
1/4 tsp chilli powder
salt to taste
For The White Sauce
1/2 tbsp whole wheat flour (gehun ka atta)
1/2 cup low-fat milk , 99.7% fat-free
1/2 tsp oil
salt and freshly ground black pepper (kalimirch) to taste
For the mushroom filling
- For the mushroom filling
- Heat the oil in a broad non-stick pan, add the onions and green chillies and sauté on a medium flame for 1 minute.
- Add the mushrooms and salt and sauté on a medium flame for 2 minutes.
- Add the oregano, coriander and black pepper powder and sauté on a medium flame for 1 minute, while stirring continuously.
- Add the whole wheat flour, mix well and cook on a medium flame for 1 more minute.
- Divide the filling into 3 equal portions and keep aside.
For the tomato sauce
- For the tomato sauce
- Combine the tomatoes, onions, garlic and 2½ tbsp of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
- Allow the mixture to cool completely and once cooled, blend in a mixer till smooth.
- Transfer the mixture into a broad non-stick pan, add the chilli powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Keep aside.
For the white sauce
- For the white sauce
- Heat the oil in a broad non-stick pan, add the whole wheat flour and cook on a medium flame for 1 minute.
- Add the milk, mix well and cook on a medium flame for 2 minutes, while stirring continuously.
- Add the salt and pepper and mix well. Keep aside.
How to proceed
- How to proceed
- Place a roti on a clean, dry surface, put a portion of the filling in the centre and roll it up tightly.
- Repeat step 1 to make 2 more rolls.
- Arrange all the 3 rolls on a baking dish, pour the tomato sauce and white sauce evenly over it and bake in a pre-heated oven at 200°c (400°f) for 5 minutes.
- Serve immediately.
| Energy | 172 cal |
| Protein | 4.9 g |
| Carbohydrates | 20.5 g |
| Fiber | 3.5 g |
| Fat | 8.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 383.9 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 2.8 mg |
| Vitamin C | 13.8 mg |
| Folic Acid | 26.5 mcg |
| Calcium | 86.4 mg |
| Iron | 1.8 mg |
| Magnesium | 41.8 mg |
| Phosphorus | 136 mg |
| Sodium | 27.4 mg |
| Potassium | 286.5 mg |
| Zinc | 0.8 mg |
Loved your recipe mam..... It takes some time and efforts but it''s worth it....
Whole wheat wrap stuffed with herbed mushroom and onions topped with tomato sauce and low fat white sauce and bake lightly.