TOMATO CHAPPATHI WITH PALAK PANEER
TOMATO CHAPPATHI:
Ingredients :
Wheat Flour – 75gms
Tomato – 50gms
Ginger Garlic – 1 tsp
Jeera – 1 tsp
Salt- 1 tsp
Method:
Grind the tomatoes to a fine paste.
Mix the paste in the wheat flour along with jeera, ginger garlic paste and salt
Roll the dough and flatten it and cook it on both sides.
Nutritive Value:
Calories:259
Carbohydrates:51g
Protein: 9g
Fibre: 1.3g
Portion size-1
PALAK PANEER:
Ingredients :
Palak – 100gms
Paneer – 50gms
Onion – 25gms
Tomato-50 gms
Ginger garlic paste – 1 tsp
Jeera – ½ tsp
Garam masala – ½ tsp
Oil – 1 tsp
Method:
Shallow toss the paneer with ½ tsp oil and keep it aside.
Cook the the palak leave in the boiling water for 2-5 mins and drain the water and keep it aside
Add ½ tsp oil and sauté Jeera, Onion, Ginger garlic paste till it cooks
Add finely ground palak paste and paneer cubes
Add garam masala and salt to taste
Serve it hot .
Nutritive Value:
Calories:260
Carbohydrates:11g
Protein:12g
Fibre: 3 g
Portion size-1
MILLETS KHICHADI
INGREDIENTS
Barnyard /Little /Proso millet -1/2cup Moong dal -1/2cup
Cumin /Jeera -1/2tsp Ginger -Green Chilli paste -1tsp
Water -1ups Oil -1tbs
Ground peanut powder –2tsp Mint leaves -1tbs
METHOD
In a bowl, soak the millet for an hour. Drain and the keep a side. In a thick bottomed oil. Add cumin seeds.
Fry the cumin seeds till they change colour. Now ad green chilli paste. Saute till the raw aroma of both the green chilies and ginger goes away.
Then add the drained millets. Stir and saute for a minute.
Add water ,if you want separate grains then just add less water and salt
NUTRITIVE VALUE PER SERVINGS
Energy -256 Kcal Portion size : 1
Protein -8 g No.of.Serving : 1
Carbohydrate – 37 g
Fat -7.2 g
BROWN RICE PULAO WITH PALAK PANNER
INGREDIENT
Brown rice – 50g Finely chopped onions – 20g
Tomatoes – 20 g Mushrooms -10 g
Coriander leaves-5g Chilli powder-2tbs
Ginger garlic paste – 1tbs French beans – 10g
Green peas-10 g Oil-10 gm
PREPARATION METHOD:
Take a pressure cooker add some oil add onions green chillies, tomatoes, ginger garlic paste and saute it well
Add mushrooms, and veggies and coriander leaves add 2/4of hot water and leave it for 4-5whistles
Finally garnish with coriander leaves and serve hot
PALAK PANEER :
INGREDIENTS:
Palak -25g Green chillies -10g
Ginger-10g Garlic -10g
Paneer -30g Cumin seeds-5g
Cinnamon, cloves-few Onion -10g
Tomato -10g
PREPARATION METHODS :
Take blanched palak, 1 inch ginger, 1 clove garlic and 4 green chilli.
Blend to smooth paste without adding any water. keep aside.
Now in a large kadai heat 3 tsp oil, 1 tsp butter and roast the spices till it turns aromatic.
Further, add ½ onion and saute till it turns golden brown
Additionally, add ½ tomato and saute till the tomatoes turn soft and mushy.
Add prepared palak paste, ¼ cup water and ¾ tsp salt.
Mix well adjusting consistency as required.
Further, add roasted paneer and mix well.
Simmer for 5 minutes or till paneer absorbs flavour.
Turn off the flame and add ¼ tsp garam masala. mix well.
NUTRITIVE VALUE PER SERVINGS
Calories -379 kcal Portion size : 1
Protein -10.3 g No.of.Serving : 2
Carbohydrate -26.8 g
Fibre -4.0 g
Fat -25.4.93 g
VEGGIE AND CHICKEN PASTA SALAD
INGREDIENTS
Uncooked whole wheat elbow pasta – 1 cup Diced red bell pepper – ½ cup
Diced cucumber – ½ cup Small broccoli florets – ½ cup
Large carrot – 1 pcs Cooked chicken breast – 1 cup
Mayonnaise – ¼ cup Red wine vinegar – 1 tbsp
Dried oregano – 1/8 tsp Black pepper – 1/8 tsp
METHOD
1.Cook the pasta according to the package directions. Drain.
2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.
3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.
NUTRITIVE VALUE PER SERVINGS
Calories: 200 Kcal Portion size : 1
Carbohydrates : 24 g No.of.Serving : 4
Protein: 15 g
Fat: 5 g
SORGHUM-GARLIC PARATHA
INGREDIENTS
Sorghum flour/ jowar flour – 1 cup Garlic cloves -8
Green chilly -1 Coriander leaves (chopped) -1 ½ tbsp
Water -1 ¾ cups Ghee/ groundnut oil/sesame oil -½ tbsp.
Salt -¼ tsp
METHOD
Add jowar flour, chopped garlic, coriander leaves, chopped green chilly in a bowl
Add water and mix thoroughly into a pourable consistency
Add salt and ghee or any wood pressed oil and give it a good mix
We can make parathas on the same day.
Can also keep it in refrigerator for 2-3 days and use
Place a dosa pan on a medium flame
Grease it with 2-3 drops of any wood pressed oil
Pour one katori full daw to the pan and spread to the desirable shape and size
After 1-2 minutes flip in and cook the both sides
Once both sides cooked enough it will start to puff
Convert the fully puffed paratha to a serving plate and enjoy
NUTRITIVE VALUE PER SERVINGS
Calories :349 Kcal Portion size : 6
Carbohydrates : 72.6 g No.of.Serving : 2
Protein :10.4 g
Fat : 1.9 g
TANDOORI CHICKEN WRAPS
INGREDIENTS
Skin less chicken breast – 4 Ounces Ground turmeric -1/4th tsp
Plain non fat yogurt – 1cup Garlic (minced) – 1/4tsp
Spinach – 2 ounces Ground black pepper – 1/4th tsp
Coriander seeds – 1/4tsp Ground nutmeg – 1/4tsp
Coarse chopped basil, to taste Ground cumin – 1/4tsp
Brown bread – 2 nos
Ground white pepper – 1/4TH TSP
Cucumber (sliced and deseeded ) – 1no
METHOD
Season chicken with spices and let marinate in the refrigerator for 2 hours.
Heat gas or charcoal grill to medium high (or turn on broiler). Grill or broil chicken about 3 to 4 minutes per side or until the internal temperature is 165 F. Let cool.
Slice chicken and toss with yogurt. Build wrap with flatbread, sliced chicken and yogurt, spinach, cucumber, and basil.
NUTRITIVE VALUE PER SERVINGS
Calories: 343 Kcal Portion size : 1
Carbohydrates : 29 g No.of.Serving : 1
Protein: 41 g
Fat: 6 g
PALAK PANNER ROTI
INGREDIENTS
Spinach – 200 g Paneer – 2tbsp
Rice flour – 3 tbsp Chilli powder – 2 tsp
Turmeric powder – ½ tsp Salt – To taste
Oil – To need
PREPARATION METHOD
Combine above mentioned ingredients in a bowl and knead into a soft dough ,using warm water
Divide the dough into equal portion and roll out in to a circle of 100mm diameter, using little rice flour
Cook each roti on a hot non-stick tava ,using a little oil, it turns golden brown in color from both sides
Serve with palak panner roti hot with fresh curd
NUTRITIVE VALUE PER SERVINGS
Calories :110 Kcal Portion size : 1
Carbohydrates : 11 g No.of.Serving : 2
Protein : 2.1 g
Fat : 4.6 g
CHAPATHIWITH BEANS CURRY
INGREDIENTS
Wheat flour – 90g
Beans – 100g
Green chilli – 5g
Tomato – 20g
Onion – 20 g
Oil – 5ml
Salt
Cumin seeds – 2.5g
Coriander and curry leaves
METHOD
Add wheat flour, salt and water make a dough , roll it and make a chapathi
Take a pan add oil heat for a second then add cumin seeds, onion , green chilly, salt saute it until onion turns into golden brown in colour. Add tomato and chopped beans sprinkle some water mix well and keep the lid close
Boil it for 5 mins once it well cooked add coriander and curry leaves and serve hot all with chapathi
NUTRITIVE VALUE PER SERVINGS
Energy -382 Kcal Portion size : 1
Protein -12.1 g No.of.Serving : 1
Carbohydrate – 66.1g
Fat -6.6 g
BROWN RICE PULAO
INGREDIENTS
Brown rice [raw] – 50 g Tomatoes – 20 g
Peas – 10 g Garlic – 3 clove
Onion – 20 g Cauliflower – 25 g
Water – 100 ml Bay leaf – 1 small
Ghee – 10 g Turmeric powder – 2 tsp
Red chilli powder – 2 tsp Garam Masala – 1tsp
Jeera – 2 tsp Black cardamom –1
Salt as per taste Green chilli – 1
PREPARATION
Soak brown rice in warm/hot water for about 20-30 min. Wash vegetables under running water.
Chop vegetables as you like it in small or large chunks.
Take pressure cooker and add 2 teaspoon ghee. Add bay leaf, black cardamom. Add cloves and black pepper. Once its aromatic, add Jeera. As it splutters, add Chopped garlic. (you may grate it even)
Add onions. Once they are transparent add green chilli and tomatoes.
Add spices like red chilli, turmeric and garam masala. Add salt and vegetables like cauliflower, beans, carrot.
Mix well and add peas. Make sure to remove the rice from water in which they were soaked.
Add water to rice. Add salt and mix well.
Put the lid on and give a pressure of 2 whistles on full. Simmer for 15 min. do not release the pressure. Let it cool off itself and open 15 min after it cools off.
The Veg Brown Rice Pulao is ready to serve
NUTRITIVE VALUE PER SERVINGS
Calories : 318 Kcal Portion size : 1
Carbohydrates : 46.7 g No.of.Serving : 1
Protein : 5.63 g
Fat : 11.69 g
BROKEN WHEAT UPMA
INGREDIENTS
broken wheat – 100 g Curry leaves – 1 string
Mustard seed – ¼ tsp Green peas – 25 g
green chilli (chopped) – 2 Carrot (chopped) – 25 g
onions (chopped) – 30 g Ginger (grated) – 1 tsp
Coriander (chopped) – 1 tbsp Urad dhal – 1 tsp
Oil – 2 tsp Salt to taste
PREPARATIONS
Clean and wash the broken wheat thoroughly. Parboil the broken wheat in 2 cups of hot water for 4 minutes. Drain and keep aside.
Heat the oil in a non-stick kadai and add mustard seed.
When seeds crackle, add urad dal, curry leaves, green chilli and Sauté on a medium flame for 2 minutes.
Add green pea and carrots mix well for 2 minutes.
Add broken wheat, salt and 1 cup of water mix well and leave on slow flame to get cooked 10 minutes.
Finally garnish with coriander and serve hot.
NUTRITIVE VALUE PER SERVINGS
Calories :357 Kcal Portion size : 2
Carbohydrates : 71.48 g No.of.Serving : 1
Protein :11.99 g
Fat : 1.6 g
PALAK PULAO
INGREDIENTS
Basmati rice – 100g Finely chopped spinach – 50g
Yellow moong dal – 50g Oil – 1 tbsp
Onions – 50g Garlic paste – 1 tbsp
Green chilli paste – 1 tbsp Tomatoes – 25g
Salt to taste
METHOD
Heat the oil in a pressure cooker , add the onions and sauté on a medium flame for 2 mins
Add the garlic paste , green chillli paste and sauté on a medium flame for 30 seconds
Add tomatoes , mix well and cook on a medium flame for 1 minute
Add the Spinach , mix well and cook on a medium flame for 2 minutes
Add the dal , rice , and salt , mix well and cook on a medium flame for 2 mins
Add 2 cups of hot water , mix well and pressure cook for 3 whistles
Allow the steam to escape before opening the Lid
NUTRITIVE VALUE PER SERVINGS
Calories :235 Kcal Portion size : 3
Carbohydrates : 42.7 g No.of.Serving : 1
Protein :6.2 g
Fat : 4.4 g
BROWN RICE VEGETABLE PULAO
INGREDIENTS
Brown rice – 100 gm Cinnamon – 3 gm
Onion – 20 gm Cloves _ 4 nos
Tomato – 20 gm Cardamom – 3 nos
Carrot – 15 gm Mint leaves – 20 gm
GreenPeas _ 15 gm Coriander leaves -10 gm
Beans – 15 gm Refined Oil – 20 gm
Green chilly – 4 nos Salt to taste
Bay leaves – 2 nos
METHOD
Soak brown rice for 2 hrs.
Wash the rice add the specified quantity of water and pressure for 30 minutes (5 -6 whistles).
Slice the onion, tomato, carrot,beans .
Grind ginger, garlic and green chillies to paste.
Heat oil in kadai add bay leaves ,cinnamon, cloves and cardamom.
Then add sliced onion and fry for few minutes.
Add the ground paste and stir for few minutes add tomato and then add cut vegetables,
Green peas.salt and mint, coriander leaves, saute till vegetables are cooked,.
Then add the cooked rice mix well for 5 minutes.
NUTRITIVE VALUE PER SERVINGS
Calories :607 Kcal Portion size : 3
Carbohydrates : 88.8 g No.of.Serving : 1
Protein :12.9 g
Fat : 23.3 g
Veggie and Chicken Pasta Salad
INGREDIENTS
uncooked whole-wheat elbow pasta 1 cup
diced red bell pepper 1/2 cup
diced cucumber 1/2 cup
small broccoli florets(fresh or frozen) 1/2 cup
large carrot(diced) 1
diced cooked chicken breast 1 cup
light mayonnaise 1/4 cup
red wine vinegar 1 tbsp
dried oregano 1/8 tsp
freshly ground black pepper 1/8 tsp
METHOD
1.Cook the pasta according to the package directions. Drain.
2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.
3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.
NUTRITIVE VALUE PER SERVING
4 servings
Serving Size 1 Cup
Energy-200 calories
Carbohydrate-24g
Protein-15g
Fat-5g
MILLETS KICHIDI
INGREDIENTS:
Millets – 100g Onion – 10g
Carrot – 15g Beetroot – 10g
Peas – 10g Capsicum – 10g
Green gram dhal – 25g
Beans – 10g
METHOD :-
Soak millets and lentils for an hour.
Drain and keep aside. Heat 1 table spoon sunflower oil in a pressure cooker till browned add 1 cup veggies and fry it for some time.
Add millets, lentils add water and cook for 2 whistles.
Garnish with oil and fluff up the khichidi.
Now the millet khichdi is ready to serve.
NUTRITIVE VALUE PER SERVINGS
Calories :41 Kcal Portion size : 1
Carbohydrates : 5.9g No.of.Serving : 2
Protein : 0.9 g
Fat : 1.4 g
MASALA KHAKHRA
INGREDIENTS:
Wheat flour – 30g Garlic Cloves – 2g
Bengal gram flour – 30g Turmeric powder – pinch
Amaranth leaves – 100g Ajwain – Pinch
Milk – 50g Fenugreek seeds – 5g
Green Chilli – 2g Cumin seeds – 5g
METHOD:
Sieve together wheat flour, Bengal gram flour, salt, green chilies, and turmeric powder into a bowl.
Dry roast fenugreek seeds and cumin seeds separately and grind. Then add this into the bowl.
Add, 5ml oil, milk and enough water and knead to make soft dough.
Divide the dough into two equal balls and roll out each ball into very thin chapatis.
Heat a thick tawa, put the chapatti on it and roast on slow heat.
Apply a little oil on both sides. Turn and hold it down with a wooden press. When it is crisp and light brown in colour on both the sides, it is done. Remove, allow it to cool and store in an airtight container carefully as it is very crisp and may break.
NUTRITIVE VALUE PER SERVINGS
Energy – 231.1 Kcal Portion size : 1
Protein – 13.3 g No.of.Serving : 4
Carbohydrate – 32.9 g
Fat – 5.13 g
PUMPKIN PARATTA
INGREDIENTS
Wheat flour-40G Pumpkin -25G
Cucumber-20G Curd -20G
Salt to taste
METHOD
Take wheat flour , add pumpkin puree ,salt and some water to make a soft dough
Make a small balls and roll it as paratta
Heat tawa, cook paratta on both sides .Serve hot
NUTRITIVE VALUE PER SERVINGS
Energy -153.4 Kcal Portion size : 1
Protein -5.2 g No.of.Serving : 1
Carbohydrate – 28.7 g
Fat – 6.12 g
BROWN RICE KICHIDI
INGREDIENTS:
Brown rice -100 g Onion -50 g
Green gram dhal -50 g Peas -25 g
Carrot -50 g Olive oil -2 tsp
Beetroot -50 g Curd -100 ml
Capsicum -50 g
METHOD:
Soak brown rice and peas for an hour, drain them. Heat 1tsp of olive oil in a pressure cooker and add cumin seeds & spices.
Add the carrot, beetroot, capsicum, onions one by one till it become brown colour occurs.
Close the pressure cooker and after few minutes, if it is cooked well and it is ready for serving.
Take one cup of curd and add salt, carrot, green chillies and coriander leaves and stir them properly.
NUTRITIVE VALUE PER SERVING:
Calories :252 k cal Portion size :2
Protein :11.3 g No. of serving :4
Fat :6.1 g
Carbohydrates :35.2g
JOWAR PYAZ KI ROTI
INGREDIENTS
Jowar (white millet) flour – 100 g Finely chopped green chillies – 15 g
Finely chopped spring onion – 50 g Peanut oil – 05 g
Low fat curd – 50 g Salt to taste
METHOD
To make jowarpyazki roti, combine all the ingredients in a deep bowl and knead into a soft dough using approximately 1/2 cup of hot water.
Divide the dough into 4 equal portions and roll each portion into a 150 mm. (6″) diameter thick circle using a little jowar flour for rolling.
Heat a non-stick tava (griddle) and cook each roti, using ½ tsp of oil, till brown spots appear on both the sides.
Serve jowarpyazki roti immediately with low fat curd.
NUTRITIVE VALUE PER SERVINGS
Calories :439 Kcal Portion size : 6
Carbohydrates : 74.3 g No.of.Serving : 2
Protein :10.7 g
Fat :0.785 g
BROWN RICE VEGETABLE PULAO WITH ONION RAITHA
INGREDIENTS :
Brown rice -50 g Chili powder – 1 tsp
Carrot – 30 g Oil – 2 tsp
Beans – 30 g Onion – 50 g
Green peas – 25 g Curd – 50 g
Curry leaves – few Coriander leaves – few
METHOD :
• Heat the oil in a pressure cooker, add cumin seeds, clove, cardamom, cinnamon and bay leaf. Saute on a medium flame.
• Add onions, ginger garlic paste and green chilli paste. Saute on a medium flame for 1 min.
• Add brown rice, French beans, carrot, peas and salt
• Add a cup of water and mix well. Pressure cook for 4 whistles
• Allow steam to escape before opening the lid and serve hot
ONION RAITHA :
Whisk the curd till it is soft and smooth. Add onion and salt.Mix well
NUTRITIVE VALUE PER SERVING
Energy : 459 K cal portion size-1
Carbohydrate: 52 g serving size-1
Protein : 10 g
Fat : 1.5 g
Fibre :3 g
YOGURT CHIA PUDDING
INGREDIENTS
Chia seeds – 15 g
Almonds – 10 g
Yogurt – 30 g
PREPERATION
Add hot water and stir the chia seeds. Let it for 5 minutes.
Add almond and yogurt and mix it well.
Allow it to cool and refrigerate overnight.
NUTRITIVE VALUE
Energy – 151 kcal No. of servings – 1
Carbohydrates – 9.94 g Portion size – 1
Protein – 5.44 g
Fat – 10.72 g
SPINACH CHAPATI
INGREDIENTS:-
Wheat flour- 75 gm
Basan flour- 25 gm
Palak- 50 gm
Cummin seed- 10 gm
Salt- as requird
Oil- 5 gm
METHOD:-
Heat the pan, add the spinach leaves and cook it low flame for 5 minutes
Add the blanched spinach to the blender make a smooth puree
Add wheat flour, salt, palak puree and cumin seeds to make a soft dough
Make a medium sized ball from the dough
Roll the dough ball into a small circle
Place the palak chapati on a hot tava, cooked than flip it, than you can flip a couple of times, apply oil & for even cooking & serve
NUTRITIVE VALUE PER SERVINGS
Calories: 424.5 Kcal Portion size : 2
Carbohydrates : 70.25 g No.of.Serving : 2
Protein: 16.2 g
Fat: 8.42 g
VEGAN CAULIFLOWER CRUST PIZZA
INGREDIENTS
Cauliflower rice – 1 cup Garlic powder -1 tsp
Ground flaxseeds or chia seeds – 2 tbsp Onion powder – 1/4 tsp
Flour of your choice -1/4 cup Nutritional yeast – 2 tbsp
Italian seasoning -1 1/2 tsp Tahini -1-2 tbsp
Tomato chutney -1/2 cup Mushrooms sliced -4-6
Sliced olives -1/4 cup Pineapple, chopped -1/2 cup
Dry-packed sun-dried tomatoes, chopped -2 packs
Spinach -1 cup
METHOD
In a small bowl, mix together the ground flax or chia with 3 tablespoons of water. Refrigerate.
Microwave cauliflower rice for 8 minutes or cook on the stove for 5 minutes. Once cool, place cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out all excess liquid. (Squeeze really hard! It needs to be very dry). Transfer to a mixing bowl, add in refrigerated ground flax (or chia) and stir in remaining ingredients. Add 1-3 tablespoons of water (as needed) to mix the dough. The drier the dough, the crispier the crust will be.
Preheat oven to 400 F. Turn a baking sheet face-down and line with parchment paper. Place dough ball in the center and cover with more parchment. Flatten and smooth into a 9-inch crust (about 1/4-inch thick). Remove top piece of parchment (reserve) and bake 18-25 minutes, or until edges are slightly brown and crispy. Remove crust from oven and place parchment back on top. Put a baking sheet on top and turn over so the crust is on the new baking sheet. Remove top parchment (the old bottom piece) and discard.
Spread a thin layer of tomato sauce on crust (you may not use the entire 1/2 cup). Add toppings except spinach and basil, if using, and bake 5-10 minutes more, or until toppings are warm.
Add spinach and basil, if using, before serving (or bake and cook 1 minute more).Sprinkle pizza with additional nutritional yeast, if desired.
NUTRITIVE VALUE PER SERVINGS
Calories :313 Kcal Portion size : 1
Fat : 11 g No.of.Serving : 2
Protein :15 g
KUTHIRAIVAALI ULUNDU SADAM
INGREDIENTS:
Kuthiraivali [Barnyard millet ] – 100g Garlic -3 to 4 pods
Black urad dal [karuppu ulundhu] -25g Carrot – 1
Beans – 3 Sesame oil -2 tbsp
Coconut – ½ cup [grated] or coconut milk – 1 cup
Salt to taste
Water as needed- 5 to 6 cups
For Seasoning:
Sesame oil – 2 tsp, Cumin seeds – 1 tbsp, Ginger – 1 tbsp [finely chopped],Dry red chilli – 2 to 3 & Curry leaves – 2 springs, Asafoetida a pinch
METHOD :
Wash & soak Kuthiraivali rice for 20 min.
Dry roast black urad dal till you get nice aroma .Then boil it until its get cooked.
Add Kuthiraivali rice, coconut, sesame oil & salt mix well, cover it & cook for 3 to 4 whistles.
4.Heat sesame oil in a pan add cumin seeds, dry red chilli, asafoetida, curry leaves, ginger, chopped carrot, beans saute for 3 min then cut off heat.
Remove whistle add seasoned ingredients with boiled black gram dhal,mix well. Then serve hot with ellu thogayal or tomato thuvaiyal.
NUTRITIVE VALUE PER SERVINGS
Calories :240 Kcal Portion size : 1
Carbohydrates : 46 g No.of.Serving : 3
Protein :6.5 g
Fat : 6 g
CHANA DAL PULAO
INGREDIENTS:-
Basmati Rice – 100gms Split Chickpeas – 50gms Ghee or Oil – 2 tbsp Onion thinly sliced – 50gms Garlic minced – 4 cloves Ginger grated – 1 tsp
Water – 150ml Lime juice – 2 tsp
SPICES Turmeric powder – ¼ tsp Chili powder – ½ tsp Garam Masala -½ tsp Salt to taste
WHOLE SPICES Bay leaf – 2nos Green Cardamom – 3nos Cinnamon – 1 inch Cumin seeds (Jeera) – 1 tsp Dried Red Chili – 2nos
METHOD;-
Rinse the Chana Dal and soak for 1 hour in hot water. You can also soak in regular tap water for 4 hours.
Start the instant pot in saute mode and heat it. Add ghee and all the whole spices. Sauté them for 30 seconds until onions become transparent.
Add the onions, ginger and garlic. Sauté for 3-4 minutes until the onions are translucent.
Add the rinsed basmati rice to the pot. Drain the water from the soaked Chana Dal and add it to the pot. Then add all the spices.
Add water and give it a good stir. Press Cancel and close the instant pot lid with vent in sealing position.
Set the instant pot to RICE mode for 12 mins (low pressure). When the instant pot beeps, quick release the pressure manually.
Add lime juice, and fluff the rice. Garnish with cilantro and Chana Dal Pulao is ready to be served.
NUTRITIVE VALUE PER SERVINGS
Calories :343 Kcal Portion size : 1
Carbohydrates: 58 g No.of.Serving : 3
Protein :8 g
Fat : 9 g
MOONGLET
INGREDIENTS :
Moong dal- 60g Carrot – 10g
Onion – 10g Coriander- 10g
Tomato – 10g Green chilli- 2 nos
Capicum – 10g Salt and turmeric
PREPARATION METHOD :
Soak moong dal for 4-5hr. Blend it and make a paste of moong dal .add all veggies and spices with pinch of baking soda or enosalt.
Take a pan add 1 tsp oil and add the batter and cover the lid until it gets cooked .
NUTRITIVE VALUE PER SERVINGS
Calories : 250 Kcal Portion size : 1
Carbohydrates : 30 g No.of.Serving : 2
Protein : 14 g
Fat :6.0 g
Brown rice Rissoto
INGREDIENTS
Cooked brown Rice -100gms Onion (chopped finely ) -25gm
Colored capsicum (chopped) – 50gm Corn Flour -5 gm
Garlic -(chopped finely ) -5 gm Low fat milk -100ml
Chilli flakes – 5gm Oregano –5 gm (dried) Cheese -5 gm (Grated )Oil -10 ml
METHOD:
Dissolve Corn flour in 100 ml of milk and keep it aside
Heat oil in a pan in medium flame and sauté onion and garlic till it turns brown.
Add chopped capsicum on dry roast in medium flame and mix it with onion
Now add brown rice to it and stir fry it occasionally
Now add the remaining ingredients and cook it in medium flame
Mash the ingredients with masher
Add cheese , mix well and cook on medium flame for a minute and serve it
NUTRITIVE VALUE PER SERVINGS
Calories : 280 Kcal Portion size : 3
Carbohydrates : 8.3 g No.of.Serving : 2
Protein : 5.6 g
Fat : 3.7 g
PALAK PANEER DOSA
INGREDIENTS
Dosa batter – 40 gms Spinach – 3 Cup
Panner – 50 gms Ginger – 3 Gms
Onion – 1 no Green Chillies – 3 Nos
Garlic – 2 nos Tomato – 2 Nos
Oil – 6ml Garam masala – 2 tbsp
Salt as required
Method:
Boil water in pan add spinach mix well cook for 2-3 minutes on a medium flame
Transfer to a mixer blend well
Add onion and sauté on medium flame
Add garlic, ginger , green chillies, mash it with back of spoon
Add spinach puree and 3 tbsp of water add paneer mix gently
Now pour the cup of batter in heat pan spread the mix and cook in medium flame
NUTRITIVE VALUE PER SERVINGS
Calories: 335 Kcal Portion size : 1
Carbohydrates : 19.6 g No.of.Serving : 2
Protein: 8.4 g
Fat: 24.8 g
SPINACH CORN BROWN RICE
INGREDIENTS
Cooked Rice – 150 gms Spinach – 125 gms
Onion – 100 gms Black pepper – 4.0 pc
Cinnamon – 1.0 stick Corn – 50 gms
Clove – 2.0 pc Green cardamom – 1.0 pc
Turmeric powder – ¼ tsp Oil – 1.0 tbsp
Garlic – 3 cloves Green chillies – 2 No.s
Garam masala -0.25 tsp Salt – To taste
METHOD
Heat oil in a pan, add chopped garlic cloves, pepper, cinnamon, cardamom in a pan. and stir for a while
Add chopped onions and, fry for 2 minutes.
Add green chili, sweet corn and spinach. Cook for about 2-3 minutes.
Add turmeric powder and garm masala. Mix well.
Add cooked rice and salt. Mix everything together.
Cover the lid and cook for about 5 minutes on low flame
Serve hot with Boiled egg and raitha
NUTRITIVE VALUE PER SERVINGS
Calories :192.8 Kcal Portion size : 1
Carbohydrates : 129.3 g No.of.Serving : 4
Protein :15.7 g
Fat : 12.6 g
TOMATO METHI RICE
INGREDIENTS
Rice -300gm Bay leaves – 4
Cloves, cinnamon, cardamom, -4 Onion, tomatoes -50g
Fenugreek leaves -100 gm Chilli powder -1 tsp
Coriander, cumin seeds -2 tbsp
METHOD
Heat oil in a deep non-stick pan & add the bay leaf, cloves, Cinnamon, Cardamom & Sauté on a medium flame for 30 seconds
Add green chillies, onion paste Sauté on a medium flame for another minute till the onion paste turn in to brown colour.
Sprinkle a little water to avoid onions from burning Add garlic paste & sauté on medium flame keep ~ Add tomatoes, cook on medium flame stirring Continuously
Add Coriander, Cumin seeds, turmeric powder and chilli powder and 2 tbsp water mix well & cook for few seconds
Add fenugreek leaves, mix well & cook on slow flame for 3-4 minutes till rice& fenugreek leaves cooked
Serve Tomato methi rice with raitha
NUTRITIVE VALUE PER SERVINGS
Calories :207 Kcal Portion size : 2
Carbohydrates : 37.3 g No.of.Serving : 4
Protein :4.8 g
Fat : 4 g
VEGETABLE POHA
INGREDIENTS
Rice flakes soaked – 50 gm Onion -30 gms
Carrots finely chopped – 50 gms Capsicum finely chopped: 30 gms
Green chillis chopped finely – 20 gm Oil – 2 tsp
Salt to taste
INSTRUCTIONS
First of all take oil in a wok, add kalongi seeds,cardamom,bay leafs ,when they splutter add onions and green chilly followed by ginger, sauté till it becomes tender.
Now add carrot and capsicum, then sauté till they soften a bit
Now add salt, curry leaves.
Now add rice flakes and cover it for 5-6 minutes.
Mix properly garnish it with crushed sesame and coriander leaves (optional)
NUTRITIVE VALUE PER SERVINGS
Energy – 185kcal Portion Size -2
Protein -9 g No.of.Serving : 1
Fat -1 g
Carbohydrate -38.0g
KUTHIRAIVALLI ULUNDU SADAM
INGREDIENTS
Kuthiraivali [Barnyard millet,jhangora ] – 150g
Black urad dal [karuppu ulundhu] -25g
Coconut – ½ cup [grated] or coconut milk – 1 cup
Garlic -3 Carrot – 1
Beans – 3 Sesame oil -2 tbsp
Salt to taste
Water as needed [Apr 5 to 6 cups]
SEASONING:
Sesame oil – 2 tbsp Cumin seeds – 1 tbsp
Fenugreek seeds- ¼ tbsp Ginger – 1 tbsp
Dry red chilli – 2 to 3 Curry leaves – 2 springs,
Asafoetida a pinch
METHOD
Wash & soak Kuthiraivali rice for 20 min.
Dry roast black urad dal till you get nice aroma .Then cook it for 15 mins
Add Kuthiraivali rice, coconut, sesame oil & salt mix well, cover it & cook for 3 to 4 whistles.
Heat sesame oil in a pan add cumin seeds, dry red chilli, asafoetida, curry leaves, ginger, carrot, beans saute for 3 min then cut off heat.
Remove whistle add seasoned ingredients mix well.
NUTRITIVE VALUE PER SERVINGS
Calories :240 Kcal Portion size : 4
Carbohydrates : 46g No.of.Serving : 2
Protein :6.5g
Fat :6 g
BARNYARD MILLET CURD RICE
INGREDIENTS
Barnyard millet – 100 gms Yogurt – 100 gms
Milk – 25 ml Grated carrot – 2 tbsp
Cucumber – Small pieces. Coriander leaves- 20 gms
Cooking oil – 10ml Mustard seeds – 5gms
Green chilly – 1 no Split blackgram lentils-5 gms
Curry leaves – Few Ginger- 1/2″ piece Water- 300 ml
Salt – 1as per taste
METHOD
Rinse and wash the millets once or twice with enough water and keep aside.
Dice the cucumber, chop ginger, green chilly and coriander leaves finely and keep aside.
Heat1.5 cup of water in a cooking vessel, as it comes to rolling boil include rinsed millet. Let it cook till soft and mushy. It may take 10 minutes.
When the millet is all cooked and ready, transfer it to a bowl and let it cool down to room temperature. The add yogurt and milk to it.
Mix well and ensure it’s not thick. If needed add some more yogurt or water to bring it to spooning consistency. Next add salt, grated carrot, grapes, green chillies and cucumber.
Heat a seasoning pan adding all the ingredients under the list “to temper”, as the mustard seeds pop up pour it over the millet curds rice. Combine well, garnish with coriander leaves and serve this healthy millet curd rice.
NUTRITIVE VALUE PER SERVINGS
Calories :80 Kcal Portion size : 1
Carbohydrates : 95 g No.of.Serving : 2
Protein :7.5 g
Fat : 2.4 g
MEXICAN RICE ( ZERO OIL DAL AND CHAWAL)
INGREDIENTS
Soaked and cooked brown rice -175 gm Onions -50 gm
Garlic paste – 1 tsp Tomatoes -100 gm
Dry red chilli flakes (paprika) – 1 tsp Chopped and boiled carrots – 65 gm
Sliced capsicum (yellow, green, red) – 50 gm Boiled rajma (kidney beans) -90 gm
Salt to taste
METHOD
Heat a broad non-stick pan on a medium flame and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
Add the capsicum, tomatoes, carrots and french beans and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the rajma and salt, mix well and cook on a medium flame for 30 seconds.
Add the brown rice, mix well and cook on a medium flame for another minute.
Serve hot.
NUTRITIVE VALUE PER SERVINGS
Calories :239 Kcal Portion size : 1
Carbohydrates :36.6 g No.of.Serving : 4
Protein :5.3 g
Fat : 6 g
KODO MILLET PULAO
INGREDIENTS
Kodo millet -50 gm Mushroom-25 gm
Onion -20 gm Tomato-20 gm
Curd-1 tsp Ginger garlic paste- 1tsp
Chilli powder -2tsp Green chillies- 2
Seasoning –as required Mint leaves &coriander leaves-a few
Salt-as required
Method
Add 2 tsp oil to a cooker,add whole spices,thine sliced onions and 2 split green chillies saute them well
Saute onions till it turns golden colour ,add 11/2 teaspoon ginger garlic paste
Saute wll untill the raw smell of ginger,garlic disappers,add mushroom and chopped mint add chill powder,curd saute everything well for 2 to 3 minutes
Pour 2 1/2 cups water if making in cooker salt as required
Wait till rice cooked well
Let water get boiled,add soaked and drained rice
Grnish with coriander leaves with mushroom millet briyani serve hot.
NUTRITIVE VALUE PER SERVINGS
Energy : 207 Kcal Portion size : 1
Protein : 6 g No.of.Serving : 1
Carbohydrate : 41 g
Fat : 6.2g
MUSHROOM AND BROWN RICE HASH WITH POACHED EGG
INGREDIENTS
Brown rice – 50 gm Mushrooms – 250gm ‘
Oil – 2 tsp Onion – 1
Carrot large – 1 Pepper – ¼ tbsp
Egg – 2 Salt to taste
METHOD
In a large skillet, heat oil over medium-high heat, sauté mushrooms until lightly browned, 5-7 minutes, Add onion cooked 1 minute. Add rice and carrot cook and stir until vegetables are tender, 4-5 minutes. stir in green onion, salt, pepper and caraway seeds , heat through
Meanwhile place 2-3 in water in a large skillet with high sides. Bring to a boil adjust heat to maintain a gentle simmer. break cold eggs , 1 at a time , into a small bowl , holding bowl close to surface of water, slip each egg into water
Cook uncovered, until whites are completely set begins to thicken but are not hard, 3-5 minutes. Using a slotted spoon, lift eggs out of water .severe over rice mixture.
NUTRITIVE VALUE PER SERVINGS
Calories :280 Kcal Portion size : 1
Carbohydrates : 26 g No.of.Serving : 4
Protein :13 g
Fat : 13 g
Whole wheat kichidi
Ingredients
• 1 cup whole wheat 1/4 cup moong dhal
• 1 tsp ghee 1 tsp oil
• 1/4 tsp cumin seeds 2 slit green chillies
• 1/4 tsp asafoetida salt to taste
• 1/4 tsp turmeric powder
Method
1. Clean, wash and soak the wheat in water in a bowl overnight. Drain well.
2. Grind the wheat to a coarse paste in a mixer without using any water. Keep
aside.
3. Clean, wash and soak the moong dal in water in a deep bowl for 2 hours.
Drain and keep aside.
4. Heat the ghee and oil in a pressure cooker and add the cumin seeds, green
chillies and asafoetida.
5. Add the ground wheat and moong dal and saute on a medium flame for a
few seconds.
6. Add 3½ cups of hot water, salt and turmeric powder, mix well and pressure
cook for 6 whistles
Nutrient values:
Energy:141CAL
Protein:5.1GM
Carbohydrates:25.2GM
Fiber:0.9GM
Fat:2.2GM
No of servings : 01
SOYA CHUNK VEGETABLE PULAO
INGREDIENTS:
Brown Rice – 100 Gram (Soaked Overnight)
Soya Chunk – 50 Gram (Boiled)
Carrot – 30 Gram ( Finely Chopped)
Beans – 30 Gram ( Finely Chopped)
Capsicum – 30 Gram ( Finely Chopped)
Big Onion – 2 Nos ( Finely Chopped)
Tomato – 1 No ( Finely Chopped)
Curry Leaves And Corriander Leaves – 5 Gram
Mint Leaves – 10 Gram
Ginger Garlic Paste – 5 Gram
Chilly ,Turmeric ,Corriander Powder And Gram Masala – 5 Gram ( Each)
Bay Leaf – 1 No
Cloves – 2 Nos
Oil – 25 ml
Salt – to taste
Water – Required Quantity
METHOD :
1. Boil A Water Add Soya Chunk In It And Cook It
2. In A Pan Add Oil Curry Leaves , Bay Leaf, Cloves, Big Onion, Tomato And Ginger Garlic Paste Sort It Well
3. Drain The Soya Chunk And Add With It
4. Add All The Vegetable Vegetables And Msalas Mix It And Sort It Well For 10 Mins
5. Add 300ml Of Water And Boil It
6. Add Soaked Rice And Pressure Cook It For 8 Whistle
7. Seve It With A Onion Raitha
NUTRITIVE VALUE PER SERVING:
ENERGY: 163.45 PROTEIN:3.13 PORTION SIZE: 1 BOWL
CARBOHYDRATE: 17.08 FAT: 8.97 NO OF SERVING: 3
BROWN RICE VEG PULAO
INGREDIENTS
Brown Rice -50 gm Onion Thinly Sliced -20 gm
Green Chilli Slit-1 Green Peas-15 gm
Beans (Chopped)-15gm Oil -5ml
Handful Of Mint Leaves. Ginger Garlic Paste – 1 ½ tsp
Garam Masala – ½ tsp Turmeric Powder ½ tsp
Red Chilli Powder As Per Spices Salt To Taste
METHOD
Wash rice and soak it in water for 15-20 minutes. Drain and keep aside until needed.
Heat ghee and oil together in a pressure cooker on low flame. Add bay leaf, cinnamon, clove, and sauté for 30 seconds. Add onion and sauté until it turns light brown or for approx. 2 minutes.
Add chopped tomato, green peas, beans
Stir-fry them for approx. 2 minutes.
Add soaked (drained) rice, garam masala powder, turmeric powder, red chilli powder and salt.
Stir-fry them for approx. 2 minutes.
Add 1 cup water and mix well.
Close the lid and cook over medium flame for 2 whistles. When 1st whistle is completed, reduce the flame to low and cook until another whistle. Turn off flame.
Let it cool at room temperature until pressure inside cooker comes down naturally. Open the lid carefully and fluff the rice with a fork. Transfer it to a serving bowl and garnish with fresh coriander leaves.
NUTRITIVE VALUE PER SERVINGS
Calories :293 Kcal Portion size : 2
Carbohydrates : 41.8 g No.of.Serving : 1
Protein :11.5 g
Fat : 2.0 g
EGG FRIED RICE
INGREDIENTS
Brown rice -100gm Carrot -25gm
Egg -1 Onion -25gm
Pepper powder-1/2tsp Garam masala-1/3tsp
Oil -10gm Salt for taste
METHOD
Soak the rice for 15-20 minutes and cooked the rice well
Heat the oil and add onion and carrot in to it then add one egg and cooked rice add pepper powder and garam masala and salt for taste
NUTRITIVE VALUE PER SERVINGS
Calories : 98 Kcal Portion size : 1
Carbohydrates : 16 g No.of.Serving : 3
Protein : 9 g
Fat : 16 g
Tomato Rice
INGREDIENTS
• 1 cup of rice 2bay leaves
• 4 cloves, cinnamon, cardamom, 1/2 cup onion, tomatoes
• 1 cup fenugreek leaves 2 tbsp chilli powder
• 2 tbsp coriander, cumin seeds
Method of preparation
Heat oil in a deep non-stick pan & add the bay leaf, cloves, Cinnamon, Cardamom & Sauté on a medium flame for 30 seconds
Add green chillies, onion paste Sauté on a medium flame for another minute till the onion paste turn in to brown colour.
Sprinkle a little water to avoid onions from burning Add garlic paste & sauté on medium flame keep ~ Add tomatoes, cook on medium flame stirring Continuously
Add Coriander, Cumin seeds, turmeric powder and chilli powder and 2 tbsp water mix well & cook for few seconds
Add fenugreek leaves, mix well & cook on slow flame for 3-4 minutes till rice& fenugreek leaves cooked
Serve Tomato methi rice with raitha
NUTRITIVE VALUES
Energy – 207 cal Portion size-2
Protein- 4.8 g No. of servings-4
Carbohydrates -37.3g
Fiber -4.1 g
Fat – 4 g
MEXICAN RICE
INGREDIENTS
Soaked and cooked brown rice -175 gm Onions -50 gm
Garlic paste – 1 tsp Tomatoes -100 gm
Dry red chilli flakes (paprika) – 1 tsp Chopped and boiled carrots – 65 gm
Sliced capsicum (yellow, green, red) – 50 gm Boiled rajma (kidney beans) -90 gm
Salt to taste
METHOD
Heat a broad non-stick pan on a medium flame and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
Add the capsicum, tomatoes, carrots and french beans and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the rajma and salt, mix well and cook on a medium flame for 30 seconds.
Add the brown rice, mix well and cook on a medium flame for another minute.
Serve hot.
NUTRITIVE VALUE PER SERVINGS
Calories :239 Kcal Portion size : 1
Carbohydrates :36.6 g No.of.Serving : 4
Protein :5.3 g
Fat : 6 g
VEGAN CAULIFLOWER CRUST PIZZA
INGREDIENTS
Ground flaxseeds or chia seeds (2 tbsp.)
Cauliflower rice (1 16-ounce bag)
Flour of your choice (1/4 cup)
Nutritional yeast (2 tbsp.)
Garlic powder (1 tsp.)
Onion powder (1/4 tsp.)
Italian seasoning (1 1/2 tsp.)
Tahini (1-2 tbsp.)
Tomato chutney (1/2 cup)
Mushrooms, sliced (4-6)
Dry-packed sun-dried tomatoes, chopped (2 packs)
Sliced olives (1/4 cup)
Pineapple, chopped (1/2 cup)
Spinach (1 cup)
INSTRUCTIONS:
1. In a small bowl, mix together the ground flax or chia with 3 tablespoons of water. Refrigerate.
2. Microwave cauliflower rice for 8 minutes or cook on the stove for 5 minutes. Once cool, place cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out all excess liquid. (Squeeze really hard! It needs to be very dry). Transfer to a mixing bowl, add in refrigerated ground flax (or chia) and stir in remaining ingredients. Add 1-3 tablespoons of water (as needed) to mix the dough. The drier the dough, the crispier the crust will be.
3. Preheat oven to 400 F. Turn a baking sheet face-down and line with parchment paper. Place dough ball in the center and cover with more parchment. Flatten and smooth into a 9-inch crust (about 1/4-inch thick). Remove top piece of parchment (reserve) and bake 18-25 minutes, or until edges are slightly brown and crispy. Remove crust from oven and place parchment back on top. Put a baking sheet on top and turn over so the crust is on the new baking sheet. Remove top parchment (the old bottom piece) and discard.
4. Spread a thin layer of tomato sauce on crust (you may not use the entire 1/2 cup). Add toppings except spinach and basil, if using, and bake 5-10 minutes more, or until toppings are warm.
5. Add spinach and basil, if using, before serving (or bake and cook 1 minute more).Sprinkle pizza with additional nutritional yeast, if desired.
NUTRITIVE VALUE PER SERVINGS
Calories: 313kcals,
Protein: 15 gms
Total Fat: 11 gms
FOXTAIL PULAO
INGREDIENTS
Foxtail tail millet -50g Mint -few
Onion -50g Oil -20g
Carrot -20g Spices -few
Beans -20g Ginger garlic -1 tsp
peas -20g Water -100ml
Salt -as required
METHOD
Chop vegetables (carrot, beans,peas and onion mint leaves for flavouring
Heat oil in a pan add dry spices and fry till they crackle
Add ginger garlic paste and fry till the raw smell goes off
Add the veggies and mint .fry for 3-4 mins
Add water and salt once the water is boiled add drained millets and cook on medium flame
NUTRITIVE VALUE PER SERVINGS
Calories : 400 Kcal Portion size : 2
Carbohydrates : 40.0 g No.of.Serving : 1
Protein : 8.5 g
Fat : 22 g
SIZZLY VEGETABLE PULAO
INGREDIENTS:
RICE – 35gms Oil -5ml
Onion -10gms Tomato -10gms
Carrot -10gms Beans -10gms
Mint -10gms Potato -10gms
Curd – 15 gms Peas – 10gms
Salt to taste
METHOD OF PREPARATION:
Clean and soak rice
Chopped onion, tomato, vegetable and green chilli
Heat oil and add cloves, cinnamon, cardamon, green chilli, mint and bay leaves
Fry onion till crisp and golden brown
Put chopped vegetable and rice mix well
Add water in the proportion(1:2)
And pressure cooker it
Serve hot. garnished with onion
NUTRITIVE VALUE PER SERVINGS
Calories :135 Kcal Portion size : 1
Carbohydrates : 1.9g No.of.Serving : 1
Protein :2.4g
Fat :1.4g
VEGETARIAN OMLETTE
INGREDIENTS:
Besan – 60 g Onion – 1
Green chillies – 5 Mustard – 1/4 tsp
Ginger -a piece Tomato – 1
Fenugreek seeds – 2 ½ tsp Oil – 2 tsp
Salt – to taste
METHOD :
Soak fenugreek seeds overnight.
Drain and dry the seeds and powder them.
Chop tomatoes, onion, green chillies and ginger.
Mix all the ingredients. Add water and make a batter.
Spread one ladleful of the mixture on greased hot tawa and fry both sides with half a teaspoon of oil
NUTRITIVE VALUE PER SERVINGS
Calories :385 Kcal Portion size : 2
Carbohydrates : 46.9 g No.of.Serving : 4
Protein :17.3 g
Fat : 17.7 g
BISIBELE BATH
INGREDIENTS
BISIBELLE BATH POWDER
Red chilli : 4 Coriander seeds : 1tbsp
Cinnamon piece : 1 inch Marati moggu : 1(small)
Cloves : 2 Rice : 4 cups
Cumin seeds : 1 tsp Toor dal : ½ cup
Urad dal : 1 tsp Tamarind : 3 tbsp
Chana dal : 1 tsp Ghee : 1 tsp
Fenugreek seeds : 2 pinches Salt to taste
Vegetables:
Carrot diced : ½ cup Ghee : 1 tbsp
Green peas : ¼ cup Curry leaves : 1 sprig
French beans : 5 Asafoetida : 1 pinch
Onion : 1(medium) Mustard seeds : ½ tsp
Capsicum : ¼ cup Red chilli : 1
METHOD
BISIBELLE BATH POWDER
On a low flame dry roast red chilies, chana dal & urad dal until golden.
Then fry coriander seeds, cloves, cinnamon & moggu. When they turn aromatic remove to a plate.
Add methi seeds & roast. When the seeds turn aromatic, add in cumin and coconut.
Next when these turn aromatic turn off and cool all the ingredients. Make a fine powder & set aside.
PREPARATION
Add rice to a bowl and rinse it well a few times. In a separate bowl wash dal a few times.
Pour 1¾ cups water to the rice bowl & 1 cup water to the dal bowl.
Pressure cook both of them in a cooker in pot-in-pot method for 3 to 4 whistles. The rice and dal must be cooked soft.
While the rice & dal cooks, soak tamarind in half cup hot water. Squeeze it and filter to a bowl. Keep 2 to 3 tablespoons of this aside for later use.
To the remaining tamarind water, add the bisibelle bath powder & salt. Mix well to remove lumps. Set aside.
Mash the dal to smooth and add to rice. If desired can mash rice as well.
Heat a pan with 1 teaspoon ghee & add the vegetables.
On a medium high flame sauté for 3 to 4 minutes to bring out the flavours.
Pour 1 cup of water and cook the veggies till they are ¾ done. This way they retain the crunchiness.
Pour the tamarind mix and stir well. Allow it to boil for few minutes.
Add the mashed rice dal and mix well. Next add ¾ to 1 ¼ cups water and stir well.
Let the rice come to a boil on a medium flame. This takes around 4 to 6 mins.
Cook till the rice reaches a desired thick consistency. Taste tests this. If needed, add more tamarind water, salt.
Bisibelle bath usually turns thick upon cooling so remove it a bit early.
Tempering:-
Heat 1 to 2 tablespoons ghee or oil in a small pan. Then add mustard and red chilli.
When the mustard splutters, add curry leaves. When the leaves turn crisp, add hing.
Pour the seasoning over the bisi belle bath.
NUTRITIVE VALUE PER SERVINGS
Calories :200 Kcal Portion size : 1
Carbohydrates : 24 g No.of.Serving : 4
Protein :15 g
Fat : 5 g
SPINACH CORN RICE
INGREDIENTS ;
Cooked Rice – 150 g Onion – 1 big size
Corn – ½ cup Spinach – 1 cup
Green chillies – 2 Black pepper – 4
Cinnamon – 1 piece Clove – 2
Green cardamom – 1 Turmeric powder – ¼ tsp
Oil – 1 tbsp Garlic – 3 cloves
Garam masala -1/4 tsp Salt – To taste
METHOD:
Heat oil in a pan, add chopped garlic cloves, pepper, cinnamon, cardamom in a pan. and stir for a while
Add chopped onions and , fry for 2 minutes.
Add green chili, sweet corn and spinach. Cook for about 2-3 minutes.
Add turmeric powder and garam masala. Mix well.
Add cooked rice and salt. Mix everything together.
Cover the lid and cook for about 5 minutes on low flame
NUTRITIVE VALUE PER SERVINGS
Energy -192.8 Kcal Portion size : 2
Protein -15.7 g No.of.Serving : 1
Carbohydrate – 129.3 g
Fat – 36.1 g
CHICKEN LETTUCE DUMPLINGS
INGREDIENTS
Chicken( minced) – 100gm Onion – 1
Lettuce – 1 punch
Ginger garlic paste – 1 tbsp
Pepper powder – 1bsp
Salt as required
METHOD
Take a pan add oil n heat add chopped onion
- And sauté till onions are transparent
- Add ginger garlic paste to it sauté well then add minced chopped chicken cook it well and then add pepper powder and salt
- Now take fresh lettuce leaves clean well add the chicken mixture in each lettuce leaf and wrap
- Take a momo steamer and place the wrapped
- Lettuce in it and steam it well for 5 to 10 Dumplings are ready.
NUTRITIVE VALUE PER SERVINGS
Energy – 237.0 Kcal Portion size : 1
Protein -24.6 g No.of.Serving : 1
Carbohydrate – 14.9.1g
