Stir- Fried Spinach Pancake (100 Calorie Snacks)
by Tarla Dalal
24 Aug 2020
This recipe has been viewed 24794 times
Suggested serving size for 100 calories: 1 pancake
iron and calcium rich sesame seeds, garlic and soya sauce – an irresistible combination of ingredients in an oriental style pancake best served piping hot.
Stir- Fried Spinach Pancake (100 Calorie Snacks) recipe - How to make Stir- Fried Spinach Pancake (100 Calorie Snacks)
Preparation Time: Cooking Time: Total Time:
Makes 4 pancakes
For The Pancakes
3 tbsp cornflour
2 tbsp plain flour (maida)
2 tbsp low-fat milk
1 tsp melted low-fat butter
a pinch of salt
1 tsp oil for cooking
For Stir-fried Spinach
1 1/2 tsp oil
2 tsp finely chopped garlic (lehsun)
6 cups shredded spinach (palak)
2 tsp toasted sesame seeds (til)
2 tsp soy sauce
salt to taste
Method
For the pancakes
For stir-fried spinach
How to proceed
For the pancakes
- For the pancakes
- Combine all the ingredients together in a bowl, add 2 tbsp of water and mix well to make a smooth batter (add 1 tbsp of water if required to make it of pouring consistency).
- Divide the batter into 4 equal portions and keep aside.
- Heat a non-stick pan, pour a portion of the batter and tilt the pan around quickly to make a 125 mm. (5") diameter thin circle.
- Cook using ¼ tsp of oil till both sides turn brown in colour.
- Repeat with the remaining batter to make 3 more pancakes and keep aside.
For stir-fried spinach
- For stir-fried spinach
- Heat the oil in a non-stick kadhai, add the garlic and sauté on high flame for a minute, while stirring continuously.
- Add the spinach and sauté on a high flame for 5 to 7 minutes, or till all the water evaporates, while stirring continuously.
- Add the sesame seeds, soya sauce and salt and toss gently.
- Divide the mixture into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Place a pancake on a clean, dry surface and spread one portion of the stir-fried spinach mixture in a row at one corner and roll it up tightly.
- Repeat with the remaining ingredients to make 3 more stir-fried spinach pancakes.
- Serve hot.
Nutrient values per pancake
| Energy | 125 cal |
| Protein | 3.9 g |
| Carbohydrates | 15.4 g |
| Fiber | 3.5 g |
| Fat | 5.4 g |
| Cholesterol | 1.9 mg |
| Vitamin A | 5096.1 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.3 mg |
| Vitamin B3 | 1.7 mg |
| Vitamin C | 25.2 mg |
| Folic Acid | 138.7 mcg |
| Calcium | 127.5 mg |
| Iron | 3.5 mg |
| Magnesium | 77.2 mg |
| Phosphorus | 57.2 mg |
| Sodium | 235.5 mg |
| Potassium | 235 mg |
| Zinc | 0.6 mg |
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