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Crispy Bread Cups
A sumptuous bread delight!! these tasty calcium rich cups can equally work well as appetizers to a main meal.

SERVES:
8
Approximate Calories: 107 Kcal per serving
Ingredients

For making 3 tbsp spread

For The Toast Cases

  • 8 slices whole wheat bread
  • 3 tsp low fat butter

    For The Filling
  • 1 1/2 cups corn (makai ke dane) , cooked
  • 2 tbsp chopped onions
  • 2 tbsp chopped capsicum
  • 2 tsp finely chopped green chillies
  • 1 cup low fat milk
  • 1 tbsp cornflour
  • 1 tsp oil
  • salt to taste

    For Baking
    4 tsp grated processed cheese
How To ?For the toast cases

1. Remove the crust from the bread slices.
2. Wrap the bread slices in a muslin cloth and steam them for 5 to 7 minutes in a pressure cooker.
3. Roll out a little and press into the cavities of a muffin tray which is greased with butter.
4. Brush with melted butter and bake in a hot oven at 200c (400f) for 10 minutes or until crisp.

For the filling

1. Heat the oil in a non-stick pan, add the onions and saut till they are golden brown.
2. Add the capsicum and green chilies and fry for 1 minute.
3. Add the corn, milk, cornflour and salt and cook till the mixture thickens. Keep aside.

How to proceed

1. Fill a little mixture in each toast case, sprinkle cheese on top. Bake in hot oven at 200c (400f) for 5 to 10 minutes or until the cheese melts.
2. Serve hot.

Eat protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
 
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