Healthy Recipes_03

healthy-recipes_03

Healthy Recipes

Main course

 

 

Chili soya

 

Ingredients
Soya chunks 50g
Capsicum ½
Carrot ½
Onion 1small
Garlic 15cloves
Green chilies 3-4no.
Corn flour 2tsp
Soya sauce 2tsp
Spring onion 1 stalk
Oil 2tsp
Salt to taste
Sugar a pinch

Procedure 
Soak the soya granules in hot water for half an hour
Cut onion, carrot and capsicum.
Chop chilies and garlic finely.
Heat oil in vessel, sauté onions till light brown, add garlic and green chilies. Stir.
Add carrot sauté for two min then add capsicum.
Now add soya sauce and soya chunks to it and mix well.
Make corn flour paste in little water and add to it.
Then add salt and sugar.
Garnish with spring onions and serve.


Nutritive value

 

Energy

Protein

Carbohydrates

344kcal

15.2g

144mg

 

 

 

Fada kichadi

 

Ingredients
Broken wheat- half cup
Moong sprouts- half cup
French beans, carrot and
Tomatoes- 100g
Cumin seeds- 1tsp
Cloves 2
Turmeric powder ½ tsp
Oil  1tsp
Salt to taste

Procedure
Clean wash and soak broken
Wheat and dal for 20 mins. Drain and keen aside.
Boil 2 cups of water
Heat the pressure cooker add oil, cumin seeds and cloves
Add chopped carrots and French beans. Cook for a min and add broken wheat and dal stirring continuously.
Now add turmeric powder, salt and hot water, mix well and pressure cook for three whistles.
Serve hot with curds

Nutritive value

 

Energy

Protein

Carbohydrates

Fat

200kcal

4g

30g

10g

 

 

 

High Fibre Chutney

 

Ingredients
1 cup chopped coriander (dhania)
1/2 cup boiled green peas
1 tbsp roughly chopped green chillies
25 mm (1”) piece ginger (adrak)
1 to 2 garlic cloves , roughly chopped
1 1/2 tsp lemon juice
salt to taste

Method
Combine all the ingredients in a blender and grind to a fine paste using little water.
Refrigerate in an air-tight container and use as required.

Nutrient values per tablespoon

 

Energy

Protein

Carbohydrates

Fat

7kcal

0.6g

1.6g

0.4g

 

 

 

Healthy paratha

 

Ingrednts 
Wheat flour 20g
Nachni flour 20g
Besan 20g
Spinach puree 1cup
Turmeric powder 1/4 tsp
Sesame seeds 1tsp
Salt to taste
Oil 2tsp

Procedure
Combine all the ingredients and kneed into hard dough
Cover it with wet muslin cloth and leave aside for 15 min.
Divide the dough into four equal portions
Roll out each and cook it on nonstick tava until both sides are golden brown.

 

Nutritive value

 

Energy

Protein

Carbohydrates

119kcal

3.3g

22g

 

 

 

Strawberry & Melon Crunchy

 

Ingredients:

25g rolled oats

25g oat bran

2 tbsp almonds (chopped)

2 tbsp walnuts (chopped)

2 melon (diced)

225g strawberries(halved)

150ml oeange juice / skimmed milk

 

 

Directions:
Put the rolled oats and bran in a bowl and stir in the almonds and walnuts.
Add  diced melon and halved straw berries.
Serve with skimmed milk or orange juice.

 

 

 

Vermicelli Upma Breakfast Recipe

Ingredients:
2 cups Vermicelli
1 tsp Chana dal
1 tsp Urad dal
1/4 tsp Mustard seeds
1 Onions chopped
2 Green chillies lengthwise slit
1/2 inch Ginger grated
1/4 cup Peas
1 Carrots chopped
1 Tomatoes chopped
4 1/2 cups Water
Oil
3 sprig Curry Leaves
Salt to taste

 

Method:
Roast the vermicelli dry, till light brown colour occurs and a sweet aroma is released.
Heat the oil and add chana dal, urad dal, mustard seeds and curry leaves.
Add chopped carrots and fry for 4-5 minutes.
Then add chillies, ginger, onions, peas and tomatoes.
Cook them until they are done.
Sprinkle some water if the vegetables start to stick.
Add salt and 41/2 cups of water, cover with a lid and let it boil.
When the water comes to boil add vermicelli and simultaneously stir.
Cover the upma with a lid for 5-6 minutes and then add 1/2tbsp of oil and stir well.

Serve hot with green chutney

 

 

 

Oats Moong Toast

Makes 4 toasts

Ingredients
For The Topping
1/2 cup green moong dal (split green gram) , soaked and drained
1 1/2 cups roughly chopped coriander (dhania)
1/2 cup quick cooking rolled oats
1 tbsp finely chopped green chillies
1 1/2 tsp lemon juice
1/2 tsp baking powder
2 pinches sugar
salt to taste

Other Ingredients
4 whole wheat bread slices
1 1/2 tsp olive oil for brushing and cooking

Method 
For the topping

1) Combine all ingredients with little water and blend in a mixer to a smooth paste.

2) Transfer the paste to a bowl and divide it into 4 equal portions. Keep aside.

 

How to proceed

3) Brush 1/8 tsp of oil on one side of each bread slice.

4) Place each bread slice on a flat surface, with the brushed side facing downwards and spread a portion of the topping evenly over it.

5) Place each open sandwich on a non-stick tava (griddle) with the prepared topping side facing downwards and cook, using ¼ tsp of oil, till the topping turns golden brown in colour.

6) Turn over and cook on the other side till it turns golden brown in colour.

7) Cut each toast into 4 equal triangles and serve immediately.

 

Nutrient values .

 

Energy

Protein

Carbohydrates

Fat

Fibre

Iron

Vitamin A

47 calories

2.1 gm

7.7 gm

0.8 gm

0.5 gm

0.5 mg

175.8 mcg

 

 

 

HEALTHY BROWN RICE IDLI

 

INGREDIENTS:

2 cups brown Rice

1 cup Urad Daal (white)

1 1/2 tblsp Salt

A pinch of Baking Soda

Oil for greasing

 

 

Method:

1) Soak the urad daal overnight.

2) Wash the rice.

3) Grind it coarsely in a blender.

4) Grind the daal into a smooth paste.

5) Now mix the grinded rice and daal together into a batter.

6) Mix salt and set aside in a warm place for 8-9 hours or overnight for fermenting.

7) Grease the idle holder and fill each of them with 3/4th full of batter.

8) Steam cook idlis on medium flame for about 8-10 minutes.

9) Use a butter knife to remove the idlis.

10) Serve them with sambhar or green chutney.

 

 

 

 

Dal ka Shorba

 

Ingredients:

1 cup tur dal

1/2 cup red masoor dal

2 tsp turmeric powder

4 tsp olive oil

1 tsp asafoetida (hing)

2 tsp mustard seed

1 dried red chilli,broken in half

4-5 curry leaves

1/2 cup onion,sliced

12 garlic cloves,sliced

2tbsp madras curry powder

3 tbsp tamarind paste

4 tbsp coriander leaves,chopped to garnish

Directions:
Add both dals in pressure cooker with enough water and bring to boil.Add turmeric and pressure cook until completely mashed. Set a side.
Heat oil in pan, add asafoetida (2 tbsp water),mustard seed,red chilli and curry leaves,saute for one minute and add onion and garlic.
Cook on low heat until onion turns slightly golden and add madras curry powder.Saute on low heat and add boiled dal(mashed)and water as required. Cook for 5 minutes.Add tamarind paste and stir.

Serve hot,garnish with coriander leaves.

 

 

 

Brown Rice with Twist of Tomato

 

Ingredients:

1 cup of brown rice

10-12 cherry tomatoes

2 avocado

A handful of fresh coriander

2 garlic cloves (crushed)

1 tbsp of chopped ginger

1 tbsp olive oil

1 lemon juice

Directions:
Cook brown rice (steam or boiled), mix all mentioned ingredients together and then season to taste.

 

 

 

Chili Garlic Red Kidney Beans

 

Ingredients:

1 cup boiled Red Kidney Beans

3 tomatoes

2 cups baby spinach

1-2 small onion

2-3 crushed garlic cloves

1/4 tsp chilli flakes

1/4 tsp cumin powder

Directions:

Heat Olive oil in a pan, add chopped onions and crushed garlic for 6 minutes. Add chopped tomatoes, boiled red kidney beans, chopped baby spinach, chili flakes, pepper, cumin powder and 1-1/2 cup of water. Boil it and cook on simmer heat for 15 minutes. Stir in some fresh coriander leaves and serve.

 

 

 

Bean Sprouts Fried Rice Video

 

4 servings
Ingredients

3/4 cup bean sprouts (readily available in the market)
2 cups cooked brown rice, refer handy tip
2 tsp oil
1/2 cup finely chopped spring onions whites
1 tbsp finely chopped celery
1/2 cup thinly sliced capsicum
1/2 cup thinly sliced carrot
1/2 cup french beans , cut into 1” strips and parboiled
salt to taste
1 tsp vinegar
1 tsp soy sauce

For Serving
1 tbsp
 finely chopped spring onion greens
Method

1) Heat the oil in a broad non-stick pan, add the spring onion whites and celery and sauté on a high flame for 1 to 2 minutes.

2) Add the capsicum and sauté on a high flame for another 1 minute.

3) Add the carrots, french beans and bean sprouts and sauté on a high flame for more 1 to 2 minutes.

4) Add the brown rice, salt, vinegar and soy sauce, toss gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.

5) Serve immediately garnished with spring onion greens.

Handy tip:
To make 2 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and approx. ¾ cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.

Nutrient values per serving

 

Energy

Protein

Carbohydrates

Fat

Fibre

Iron

160 calories

5.0 gm

27.8 gm

3.3 gm

1.4 gm

1.5 mg

 

 

 

Green Peas and Methi Pulao

 

4 servings
Ingredients
1/2 cup boiled green peas
2 cups chopped fenugreek (methi)
2 tsp oil
3 cups soaked and cooked brown rice
1/4 cup thinly sliced onions
1 1/2 tsp ginger-green chilli paste

+salt to taste

Method

1) Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.

2) Add the ginger-green chilli paste and sauté on a medium flame for 30 seconds.

3) Add the green peas and sauté on a medium flame for 1 more minute.

4) Add the fenugreek leaves, 2 tbsp water and sauté on a medium flame for 1 to 2 minutes.

5) Add the brown rice and salt and mix gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.

6) Serve hot.

Handy tip:

To make 3 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and 1 cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.


Nutrient values 

 

Energy

Protein

Carbohydrate

Fat

Vitamin A

Iron

Fibre

181 kcal

4.8 gm

32.8 gm

3.5 gm

364.6 mcg

1.1 mg

1.2 gm

 

 

 

Hariyali Mutter (Diabetic-Friendly)

2 servings
Ingredient

To Be Ground Into A Smooth Paste (using Little Water)
2 cups chopped coriander (dhania)
4 green chillies , roughly chopped
25 mm (1”) piece ginger (adrak)
4 clove garlic (lehsun) cloves
1 tbsp lemon juice

Other Ingredients
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 tsp nigella seeds (kalonji)
a pinch asafoetida (hing)
1/4 cup low-fat milk , 99.7% fat-free
salt to taste
1/4 cup chopped low-fat paneer (cottage cheese) cubes , refer handy tip

For Serving
phulkas

Method

1) Heat the oil in a non-stick kadhai and add the cumin seeds.

2) When the seeds crackle, add the nigella seeds and sauté on a medium flame for a few seconds.

3) Add the asafoetida, prepared paste, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.

4) Add the milk and boiled green peas, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.

5) Add 2 tbsp of water and salt, mix well and cook on a medium flame for another minute, while stirring continuously.

6) dd the low-fat paneer, mix lightly and cook on a medium flame for 1 to 2 more minutes.

7) Serve immediately with phulkas.

Handy tip:

For ½ cup of low-fat paneer, add 1½ cup of low-fat curd to 3 cups of boiling low-fat milk (99. 7% fat-free) and mix well. Remove from the flame and stir gently till the milk curdles. Strain and tie the curdled milk

 

Nutrient values per serving

 

Energy

Protein

Carbohydrate

Fat

Iron

Fibre

221 kcal.

13.2 gm.

27.5 gm.

4.0 gm.

3.6 gm

1.6 mg

 

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