Vegetable Corn Bake ( Diabetic Recipe )
by Tarla Dalal
This versatile multipurpose dish can do wonders to satiate snack-time hunger pangs, or serve as a starter or even a meal in itself! Chana dal flour is beneficial for diabetics as it has a low glycemic index, and when combined with loads of veggies one gets an added fibre boost.
This dish is baked and so the worries associated with frying are eradicated. With lesser calories and fat, this is a must-have dish. Do not become depressed if you do not have an oven; simply use a kadai – the result is as crisp and tasty as the baked one.
Vegetable Corn Bake ( Diabetic Recipe ) recipe - How to make Vegetable Corn Bake ( Diabetic Recipe )
Preparation Time: Baking Time: 25 to 30 minutes Baking Temperature: 180ºC (360ºF) Cooking Time: Total Time:
Makes 12 pieces
1 cup besan (bengal gram flour)
1/4 cup grated sweet corn kernels (makai ke dane)
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
1/4 tsp oil for greasing
1 tsp oil for cooking
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
- 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 to cool.
- For the tempering, heat the oil in a small non-stick pan and add the mustard seeds.
- When the seeds crackle, add the sesame seeds and asafoetida and sauté 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.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 65 cal |
| Protein | 3.2 g |
| Carbohydrates | 10.2 g |
| Fiber | 2.4 g |
| Fat | 1.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 164.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 3.5 mg |
| Folic Acid | 24.3 mcg |
| Calcium | 13.7 mg |
| Iron | 0.8 mg |
| Magnesium | 21.4 mg |
| Phosphorus | 60.6 mg |
| Sodium | 12.3 mg |
| Potassium | 117.7 mg |
| Zinc | 0.3 mg |