12 Dec 2017  
EAT WELL LIVE WELL
Testimonials
Medical Fitness Society
Says:
Nutriway to Good Health Programme guides you to "Eat Well Live Well" 
 
Read All Testimonials
RECIPES
LUNCH TIFFIN

PROTEIN PANCAKES

 

 

Ingredients:                                                             

 

Moong dal- 1 teacup

White gourd- 200 gms

Fresh low fat yogurt- 3 tbsp

Green chillies-3

Asafoetida (Hing) - a pinch

Salt- to taste

Tomatoes (chopped)-2

Green chillies (finely chopped)-2

Coriander (chopped)-2-3 tbsp

Extra virgin oil-1tsp

 

Method:

For the batter-

  • Soak the dal for 3-4 hours.
  • Grind the soaked dal with green chillies and yogurt.
  • Add asafoetida and salt, mix well.

 

To proceed-

  • Heat a non- stick tawa and spread a little moong dal mixture and oil on it.
  • Spread a little stuffing and smear a little oil on the sides.
  • Turn upside down and cook again for a few minutes.

 

Repeat with the remaining mixture and stuffing.

 

Serve hot with mint chutney or sweet chutney.

 

Hot tip: The batter can be prepared the day before and the pancakes can be made fresh in the morning. It is a complete meal as it contains all food groups.

 

 SPINACH TIKKI WITH VEGETABLES

 

  

Ingredients:

Spinach (shredded) -1 bunch

White radish (grated) -1/2(half)

Carrot (grated-) 1

Potatoes (boiled)-2

Salt- to taste

Green chili and ginger paste- 1-2 tsp

Crushed peanuts -1/4(quarter) cup

 

Method:

  • Grate carrot, radish and boiled potatoes.
  • Mix them with all other ingredients.
  • Make small tikkies from that mixture.
  • On each tikki add chopped tomatoes, both chutneys and serve.

 

Hot tip: The potatoes can be boiled one day before and the vegetables can be cut and kept in the fridge.

 

POTATO PIZZA

 

 Ingredients:

Potatoes-250 gms

Tomatoes- 100 gms

Capsicum- 1

Yellow corn (boiled)-¼(quarter) cup

Onion (chopped)-1

Olives- 2- 3

Mushrooms- a few

Method:

  • Boil and mash potatoes.
  • Add salt to taste.
  • Make tomato puree and add salt to taste.
  • Make small flat pancakes from the boiled and mashed potatoes.
  • Decorate it with capsicum, corn, onions, olives and mushrooms, grate paneer on top. Bake in an oven at 400 degree celsius for 15 minutes.

 

Hot Tip: Puree and potatoes can be made before hand.

 

MASALA IDLI

 

 

Ingredients:

Idlis- 6-7

Tomato (finely chopped) -1

Capsicum (finely chopped) -1 cup

Onion (finely chopped)-1

Pav bhaji masala- 1 tablespoon

Salt- to taste

Chili powder- 1 teaspoon

Coriander leaves (chopped)-a handful 

Olive oil- ! tsp

 

Method:

  • Cut each idli into four pieces.
  • Saute all the vegetables in oil.
  • Add the masala , idli and coriander, mix well and serve hot.

 

Hot tip: Batter can be made the day before.

 

 PANEER WRAP

 

Ingredients:

Paneer (grated)-100 gms

French beans and carrots (boiled)-100 gms

Coriander (chopped)-1 cup

Onion (chopped-) 1

Jeera- 1 tsp;

Lemon juice- 1 lemon

Red paprika- ½(half) tsp

Extra virgin oil-1 tsp

Whole wheat flour- 100 gms

 

Method:

  • Make four rotis from the whole wheat atta.
  • Grate the paneer and add all the ingredients to it except oil.
  • Sauté it in oil and place it on the roti and roll it.
  • Have it with green chutney or salsa.

Hot Tip: The dough can be prepared the day before. All the ingredients can be chopped the day before.

 NUTRITIOUS CHAPATTI ROLLS

 

Ingredients:

Chapattis made from wheat flour-3

Vegetables (chopped and boiled) -1/4 cup

Sprouts (cooked) -1/4 cup

Spinach (boiled and chopped) - 1- tbsp

Ginger and garlic (chopped)-¼ - tbsp

Chat masala- ½ - tsp

Wheat flour ½- tsp

Ghee or oil- 2- tsp

Butter-1 tbsp

Salt and peppe-r to taste

Method:

  • Heat butter; add vegetables, sprouts, ginger, garlic and spinach. Stir for a minute
  • Add masala, salt and pepper.
  • Sprinkle wheat flour and mix well. Cool.
  • Just semi-roast the chapatis.
  • Spread 1 tbsp filling across chapatti.
  • Fold ends where the filling touches the edges. Roll tightly.
  • Place chapattis on a warm griddle. Sprinkle ghee.
  • Roast on low flame till colour turns golden.
  • Cool and pack into lunch box with some ketchup, jam, curd or chutney.

COLOURFUL PARANTHAS

 

Ingredients:

Whole wheat flour- 2 heaped tbsp

Ragi flour - 1 level tbsp

Bengal gram flour - 1 level tbsp

Spinach (chopped) - 1 tbsp

Cabbage (chopped) - 1 tbsp

Carrot (grated) - 1 tbsp

Spring onion (chopped) - 1tbsp

Coriander leaves - 1 tbsp

Sesame seeds - ½(half) tsp

Juice of lemon - ½(half) lemon

Sugar- A little for taste (optional)

Fresh curds - 1 tbsp

Salt- to taste

 

Method:

  • Knead the dough with curd and other ingredients.
  • If the dough starts breaking you can use a little oil to bind.
  • Roll out on a board with a rolling pin to your desired size.
  • Make parathas with pure ghee on a non-stick pan.
  • Pack in the lunch box with green chutney or tomato chutney.

CHICK PEAS AND SOYA TIKKI

 

Makes4 tikkis             Cooking Time-10 min

 

Ingredients:

Chick peas (kabuli channa boiled and drained)-.½ cup

Soya granules- ½ cup

Mint leaves (finely chopped) -1 tsp

Green chillies (finely chopped) -1 tsp

Ginger (finely chopped) -1tsp

Salt- to taste

Oil (for cooking) -1 tsp

 

Method:

  • Soak the soya granules in hot water for 10 to 15 minutes. Drain and squeeze out the water
  • In a blender, blend together the chick peas, soya granules and mint to a smooth paste.
  • Add the green chillies, ginger salt and mix well.
  • Divide the mixture into 4 equal parts and shape into round flat tikkis.
  • Cook them in a non stick pan using a little oil till both sides are golden brown.
  • Serve with any chutney of your choice.

 

 SOY NUTRELLA Quesadillas

(Mexican, Low calorie, High protein, Vegetarian)

 

 

Serves: 4                     Cooking Time: 10 minutes

 

Ingredients:

Soy flakes/Granules-30gms

Tortilla bread-2/60gms

Mushroom (chopped)-50gms/10pieces

Green capsicum (diced)-30gms/1small

Onion (chopped)-60gms/1medium

Cheese (grated)-50g

Green chilly (chopped)-1 Tbsp

Red chilly powder-1 tsp

Oil-1 tsp

Salt-1 tsp

Method:

  • Soak Soy flakes in plain water for 5 minutes. Drain well.
  • In a pan heat oil and sauté the onions. Add mushrooms and sauté till dry. 
  • Add green chillies, red chilly powder and soy flakes.
  • Remove the pan from heat and add diced capsicum.
  • Put this mixture on tortilla bread. Spread the grated cheese on the top and put the other tortilla bread on it and press lightly.
  • Heat a pan or tawa, brush it with little oil. Grill the stuffed tortilla bread on both sides till crisp.
  • Cut into 8 triangles and serve

 

 JHAT-PAT CHAT

 

Servings-8

Ingredients:

 

Green peas (boiled)-1 cup

Kabuli chana (chick peas) soaked and boiled- 1 cup

Moong sprouts (par boiled)-1/2(half) cup

Potatoes (boiled, sliced and fried)-3

Sal-t to taste

 

For the topping:

 

Tomatoes (chopped)-½ (half) cup

Onions (chopped)-½(half) cup

Raw mango (chopped) -4 tsp

Sev- 4 tsp

Nutrichoice Cream Cracker- 2

Coriander (chopped) - ½ cup

 

Sweet chutney- to taste

Green chutney- to taste

Chilly- garlic chutney- to taste

 

Method:

 

  • Heat a tava (griddle) and place a little of each ingredients at a time on it.
  • Cook each batch for 4 to 5 minutes and toss well.
  • Serve with toppings.

 

 BROWN RICE CASSEROL

 

Ingredients:

 

Onion (chopped)-1 small

Garlic (crushed)-2\3 cloves

Olive oil-1 tsp

Cooked rice-1 cup~ (2\3 cup uncooked)

Light sour cream/ one day old curd -1/2cup

Tabasco sauce- dash or two

Seasoned salt/pepper-1 tsp

Mixed boiled vegetables-½(half) cup

 

Method:

 

  • Heat oil in a skillet and saute` the onion and garlic in it.
  • Toss in the cooked rice.
  •  In a mixing bowl, blend the boiled vegetables with the sour cream/ curd, Tabasco sauce and seasoned salt/pepper.
  • Stir the vegetables into the rice. Move into a 1-1/2 qt casserole that is  lightly brushed/spray coated  with oil.
  • Bake at 350 degrees F for about 20 minutes

 SOY SALAD

Serves 4

 

Ingredients:

Soy chunks-30gms

Paneer/tofu-30gms

Corn-¼ (quarter) cup

Broccoli (chopped)-¼(quarter) cup

Bell pepper (croutons)-¼(quarter) cup

Tomatoes (croutons)-¼(quarter) cup

Cucumber (croutons)-¼(quarter) cup

Carrots (croutons)-¼(quarter) cup

Lemon juice-2 tbsp

Mint leaves (chopped)-10 -15

Vinegar-½(half) tsp

Sugar-½(half) tsp

Salt-½(half) tsp

Green chilly (finely chopped) -1-2

 

Method:

 

  • Soak soy chunks in hot water for 15 minutes.
  • Drain water and squeeze chunks.
  • Mix vinegar, salt, lemon juice, sugar and green
 
LUNCH TIFFIN
BREADS AND ROTIS SOUPS HEALTHY DRINKS DESSERTS SNACKS AND APPETISERS BREAKFAST MEAL SALADS LUNCH TIFFIN
 
Join Now
 
Home   |   About Us   |   Join Now  |   Faqs  |   Disclaimer  |   Contact Us
©2008-2017 nutriway to good health. All rights reserved.