| Serves: 1 |
Prep. time: 2 minutes |
Category: Health Food |
For the spinach
| Amt | Unit | Ingredients |
| 5 | bundles | spinach |
| 1 | tablespoon | butter |
| 1 | | onion chopped |
| 2 | teaspoons | plain flour |
| 1 | | green chilli chopped |
| 4 | tablespoons | milk |
| | | salt and pepper to taste |
For the vegetables
| Amt | Unit | Ingredients |
| 3 | teacups | mixed vegetables - French beans, carrots, green peas, potatoes |
| 3 | teacups | low calorie white sauce |
| 2 | tablespoons | grated cooking cheese |
| | | salt and pepper to taste |
For the baking
| Amt | Unit | Ingredients |
| 2 | tablespoons | cooking cheese grated |
For the spinach
| Directions: |
| 1. |
Chop the spinach very finely, steam. Blend in a liquidiser. |
2. |
Heat the butter and fry the onion, flour and green chilli for 1/2 a minute. |
3. |
Add the spinach, milk, salt, and pepper. Cook for 1 minute. |
|
For the vegetables
| Directions: |
| 1. |
Mix all the vegetables, white sauce, cheese, salt and pepper. |
|
For the baking
| Directions: |
| 1. |
Spread the spinach mixture on a greased baking dish and cover with the vegetable mixture. |
2. |
Sprinkle the cooking cheese and bake in a hot oven at 230 degree C for about 20 minutes. Serve hot. |
|
| Notes: |
| A favourite Italian casserole that's rendered healthier by white sauce thickened with cauliflower. Rich in carbohydrates, Vitamins A, C, K and folic acid. |
Vision Soup
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