Veg Corn Bake (100 Calorie Snacks)
by Tarla Dalal
21 Jan 2009
This recipe has been viewed 120395 times
Suggested serving size for 100 calories: 4 pieces
this baked and colourful, multipurpose dish is versatile enough to be a snack or starter or even a complete meal. The nutritious answer to all your dieting woes.
Veg Corn Bake (100 Calorie Snacks) recipe - How to make Veg Corn Bake (100 Calorie Snacks)
Preparation Time: Baking time: 30 minutes Baking temperature: 180 C (360 F) Cooking Time: Total Time:
Makes 16 pieces
1 cup besan (Bengal gram flour)
1/4 cup crushed sweet corn kernels
1/4 cup grated cabbage
1/4 cup shredded spinach (palak)
1/4 cup grated carrot
1 tsp ginger-green chilli paste
salt to taste
1/2 tsp sugar
2 tbsp finely chopped coriander (dhania)
1 tsp fruit salt
1 1/4 tsp oil for tempering and greasing
1/2 tsp mustard seeds ( rai / sarson)
1 tsp sesame seeds (til)
a pinch asafoetida (hing)
For The Garnish
1 tbsp finely chopped coriander (dhania)
Method
- Method
- Combine the besan, corn, cabbage, spinach, carrots, ginger-green chilli paste, salt, sugar, coriander and ¼ cup of water together in a bowl and mix well.
- Add the fruit salt and sprinkle some water over it. When the bubbles form, mix gently.
- Pour the batter into a greased 150 mm (6”) diameter oven-proof baking dish and bake in a pre-heated oven at 180 c (360 f) for 20 to 25 minutes. Keep aside.
- For the tempering, heat ¼ tsp of oil in a small non-stick pan and add the mustard seeds.
- When the seeds crackle, add the sesame seeds and asafoetida and sauté on a medium flame for a second.
- Remove from the flame, add 2 tbsp of water and pour the mixture over the vegetable corn bake.
- When cool, cut into 16 equal portions.
- Serve immediately garnished with the coriander.
Nutrient values per piece
| Energy | 46 cal |
| Protein | 2.3 g |
| Carbohydrates | 7 g |
| Fiber | 1.8 g |
| Fat | 1 g |
| Cholesterol | 0 mg |
| Vitamin A | 122.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 2.5 mg |
| Folic Acid | 17.6 mcg |
| Calcium | 10.2 mg |
| Iron | 0.6 mg |
| Magnesium | 15.5 mg |
| Phosphorus | 44 mg |
| Sodium | 9.1 mg |
| Potassium | 84.1 mg |
| Zinc | 0.2 mg |
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