High Fibre Spinach And Corn Sandwich
- 4 Whole wheat Bread slices
- 1/4 cup Sweet corn (I used frozen corn. If you have fresh corn, that is the best)
- 4 to 5 tablespoon Milk
- Oil 1 teaspoon
- Maida or whole wheat flour 1/4 cup
- Salt, to taste
- Red chili flakes, to taste
- Oregano/ pepper, to taste
- 1/4 cup spinach
|Serving Size||1 Serving||Per Serving%||Daily Value*|
|Calories||240||Calories from Fat||77|
|Total Fat||8.6g 13%||Saturated Fat||2.4g 12%|
|Cholesterol||10mg 3%||Sodium||891mg 37%|
|Potassium||247mg 7%||Carbohydrates||34.2g 11%|
|Dietary Fiber||2.2g 9%||Sugars||8.3g|
|Serving Size||1 Serving|
|Total Fat||8.6g 13%|
|Dietary Fiber||2.2g 9%|
|Per Serving%||Daily Value*|
|Calories from Fat||77|
|Saturated Fat||2.4g 12%|
For those of you using fresh corn, steam it till it is cooked and then use it in the recipe. If you are using frozen corn, thaw it for 10 to 15 minutes and then use in the recipe.
Heat oil in a pan and add corn to it. Sauté for 1 minute and add the spinach and cook for 1 minute or till the spinach has slightly wilted. Into this add salt, red chili flakes, oregano or pepper powder to taste. Cook for 1 minute and switch off flame.
In the same pan, add a little oil and add into it the flour. Sauté on a low flame till the butter and flour gets well incorporated. Add the milk and cook it on a low flame till all lumps have disappeared.
It will take 2 minutes for you to get a creamy mixture. Switch off the flame and add it to the cooked corn and spinach mixture. Mix well.
Spread a little oil on the bread and spread the filling on one side of the bread slice. Top it with another slice of bread and cook either in a sandwich maker or tawa till the top has become a nice golden brown.
Serve hot or warm.
1. Feel free to play around with flavors. Instead of oregano and red chili flakes you can add finely chopped green chili and chaat masala etc.
2. You can skip the step of adding the maida white sauce too. Just cook the corn and spinach and add in some grated cheese and go ahead. But remember processed cheese could have a lot of fat in it.
The benefits of Spinach are many. Leafy greens like spinach provide more nutrients than any other food, when compared calorie for calorie. Here are some spinach facts to consider:
The nutritional value of spinach indicates it to be a very nutrient-dense food. It is low in calories yet very high in vitamins, minerals and other phytonutrients. This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. The various nutrients offer much in the way of disease protection.
Another of the health benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
Gastrointestinal health can be guarded by eating more of this food. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals.
Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.
Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function.
Spinach is also rich in lutein. It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration.
The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.
This sandwich is very high in iron, high in fiber, vitamin B6, low in cholesterol among other things.