Recipe: Spinach Corn Sandwich
Presenting a healthy, yummy and easy to prepare sandwich. This delicious sandwich can be used to replace a roti-vegetable meal when you are looking for a change, and can be packed for school or work lunches. Nutritionally balanced with the goodness of spinach, corn and paneer, this sandwich provides carbs, protein, fats, fibre and micronutrients, and keeps you satiated for a long time.
6 slices of whole wheat/multigrain bread
2 cup (80 grams) raw spinach, blanched and chopped after weighing
1/2 cup (50 grams) corn, raw or frozen
1/2 cup (50 grams) cottage cheese (paneer)
1 tsp ghee
1/2 tsp cumin seeds
2 cloves garlic, finely chopped
Salt to taste
1/2 tbsp butter
3 cheese slices (optional)
1 tbsp honey (optional)
1 tbsp mustard sauce (optional)
Serving: 3 sandwiches
Nutrition Value (per serving):
Energy: 336 kcal
Protein: 14 g
Carbs: 36 g
Fats: 17 g
Fibre: 4 g
Rinse the raw spinach well.
Place some water in a large pot and bring to a boil. Put the stems of spinach in the hot water, and keep for 30 seconds. Then soak the spinach leaves in the water as well and boil for 30 seconds.
Drain the hot water and soak the spinach in cold water once. The spinach is now blanched.
After blanching, remove water from the spinach - either by squeezing in between hands or by using a muslin/cotton cloth. Make sure that the water has been completely squeezed out else the sandwich can get soggy.
(Tip: It is recommended to wash and boil the spinach properly before using it to remove chemicals from pesticides, small insects, and oxalic acid on the spinach. Depending on your constitution, eating too much oxalic acid may cause kidney stones. But don’t over boil the spinach or soak it in water for a long time to avoid nutrient loss.)
Steps to make the filling:
Keep a pan on low heat, and add 1 tsp ghee. Once melted, add cumin seeds and wait until they start crackling.
Next, add chopped garlic and sauté for a few seconds.
Add chopped spinach, corn, paneer and sauté for 1-2 minutes. Add salt and mix well. The filling is ready.
Steps to make the sandwich:
Put the bread slices on a plate. If you prefer, you can mix some honey and mustard sauce and spread it on one side of each slice. You may also add a cheese slice on one of the slices of bread.
Put the filling on one bread slice and cover it with the other slice of bread.
Put a tawa or grill on the stove, and put some butter. Toast the sandwich on both sides.
Cut the sandwich in a rectangle or triangle shape.
Your Spinach Corn Sandwich is ready!
Know your Ingredients:
Spinach is a superfood because of its high nutritive value. It is a rich source of vitamin A, vitamin C, vitamin K, folic acid, iron, calcium and potassium. Vitamin C plays a role in fighting viruses and bacteria that invade the body and helps boost immunity. Vitamin A makes the nose and throat stronger. It is best to have spinach in winter, because winter spinach is richer in these nutrients. Vitamin C contained in winter spinach, for instance, is 5 to 10 times the amount in summer. Spinach is also low in carbs but high in insoluble fiber. This type of fiber helps in digestion. Spinach has a host of benefits. It can reduce oxidative stress, promote eye health, fight cancer and regulate blood pressure.
Corn is considered a grain, vegetable and fruit! Like all grains, the primary nutrient in corn is carbohydrates. But is also high in fibre and has low to medium glycemic index, so it will not cause an immediate spike in blood sugar. Corn is also rich in B vitamins, which helps in lowering cholesterol, promoting heart health and producing red blood cells.
Cottage Cheese (Paneer)
Paneer is an excellent source of protein and contains relatively few calories. 100 gm of paneer has almost 18 gm of protein. Paneer is also rich in calcium, which is good for strong teeth and bones. It is also packed with other nutrients, such as B vitamins, phosphorus, and selenium.