Carrot and Paneer Toast ( Low Calorie Healthy Cooking)

vitamin-rich recipe for breakfast or can also be served as a snack, made with whole wheat bread. 

 

Preparation Time: 10 mins
Cooking Time: 5 mins
Makes 3 toasts


Ingredients

3 brown bread slices
3/4 cup grated carrot
50 gms grated low fat paneer
1 tbsp finely chopped tomato
1/4 tsp chopped green chillies
1 tsp chopped coriander (dhania)
1 tsp low fat butter
salt to taste

 

 Method

1. Toast the bread slices iin a toaster.
2. Combine the carrot, paneer, tomato, green chilli, coriander, butter and salt in a bowl, mix well.
3. Divide into three equal portions.
4. Place one portion of the mixture on each toast.
5. Heat in an oven for a few minutes till they turn light brown in colour and crisp.
6. Serve hot.

RECIPE SOURCE : Carrot and Paneer Toast by Tarla Dalal

Mango Sasav ( Swadisht Subzian)

Sasav, which means mustard seeds in Konkani, is the main flavouring ingredient for this tantalizing sweet and sour mango dish. Traditionally, small, whole mangoes are used. You may, however, use diced mangoes as shown here, to make it easier to serve and relish.

Preparation Time: 10 mins
Cooking Time: 10 mins
Makes 4 servings

Ingredients

2 cups mango cubes
1 cup fresh grated coconut
1 tsp mustard seeds ( rai / sarson)
1/4 tsp turmeric powder (haldi)
1 1/2 tsp chilli powder
1 1/2 tsp tamarind (imli) pulp
7 to 8 black peppercorns (kalimirch)
2 tsp jaggery (gur)
salt to taste

 

Method

1. Dry roast the mustard seeds in a pan till they crackle.
2. Grind together all the ingredients except the mango pieces with ½ cup water to make a paste.
3. Pour the mixture into a pan and bring to a boil.
4. Add the jaggery, salt and mango pieces and simmer for 2 minutes.
5. Serve hot with steamed rice.

RECIPE SOURCE :Mango Sasav by Tarla Dalal

Crispy Bread Cups

An enticing and wholesome bread delight that can be served as a snack, a breakfast or as an appetizer before the main meal. Crispy Bread Cups contain loads of corn and low-fat milk, making it a great source of energy, calcium and protein, which are essential for healthy bones and muscles. Kids will also love the appealing presentation of this dish—when preparing for kids you may use regular butter and milk instead of low-fat variants.

Preparation Time: 15 mins
Cooking Time: 3 mins
Baking Time:  20 minutes
Baking Temperature:  200°C (400°F).
Makes 8 bread cups

Ingredients

For The Toast Cases8 slices leftover whole wheat bread
1/2 tsp low-fat butter for greasing

For The Filling3/4 cup boiled sweet corn kernels (makai ke dane)
1 tsp oil
1/4 cup finely chopped onions
1/4 cup finely chopped red and green capsicum
1 1/2 tsp finely chopped green chillies
1/2 tbsp cornflour dissolved in 1/2 cup cold low-fat , 99.7% fat-free
salt to taste

 

Method
For the toast cases

1. Remove the crust from the bread slices.
2. Wrap the bread slices in a muslin cloth and steam in a steamer for 4 to 5 minutes.
3. Place the bread slices on a clean, dry surface and roll them very gently using a rolling pin.
4. Grease a muffin tray using low-fat butter.
5. Press the rolled bread slices into the moulds of the greased muffin tray and bake in a pre-heated oven at 200°c (400°f) for 15 minutes or till the bread is crisp. Keep aside.

For the filling

1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 30 seconds or till they turn translucent.
2. Add the capsicum and green chillies and sauté on a medium flame for 1 minute.
3. Add the sweet corn, cornflour-milk mixture and salt, mix well and cook on a medium flame for 1 minute or till the mixture thickens, while stirring continuously.
4. Divide the filling into 8 equal portions and keep aside.

How to proceed

1. Fill a portion of the filling in each toasted bread case.
2. Serve immediately.

RECIPE SOURCE : Crispy Bread Cups by Tarla Dalal

Alfa Alfa Sprouts Open Sandwich ( Vitamin A and Calcium Rich Recipe )

The Arabs call these sprouts ‘the father of all foods’! Sprouts are fortified with good amounts of nutrients making it a super healthy food. This sandwich cuts down on the second slice of bread, as it is an open sandwich. Colorful peppers, olives, sprouts, tomato and cheese baked on a footlong make it an extremely tasty meal!

Preparation Time: 15 mins
Cooking Time: 9 mins
Makes 4 open sandwiches

Ingredients

6 tbsp alfa-alfa sprouts
1 whole wheat footlong bread (2”)
1 medium yellow capsicum
1 medium red capsicum
1 medium green capsicum
2 1/4 tsp olive oil
salt and freshly ground black pepper to taste
12 tomato slices
2 tbsp deseeded and sliced black olives
1 tsp dried oregano
salt to taste
1 tsp freshly ground black pepper
2 tbsp grated mozzrella cheese

To Be Mixed Into A Marinade1 1/2 tbsp vinegar
1/2 tbsp olive oil
2 tsp powdered sugar
salt to taste

 

Method

1. Pierce the yellow capsicum with a fork, brush it using ¼ tsp of olive oil evenly over it and roast it over an open flame till it turns black from all the sides.
2. Cool, wash it in cold water and remove the skin, stem and seeds and discard them. Cut the capsicum into thin slices and keep aside.
3. Repeat steps 1 and 2 for red and green capsicum.
4. Combine the roasted green, yellow and red capsicum slices, remaining 1½ tsp of olive oil, salt and a little pepper powder in a bowl and mix well.
5. Divide the capsicum mixture into 4 equal portions and keep aside.
6. Cut the footlong bread into 2 pieces from the centre and then cut each piece into 2 halves horizontally. You will get 4 bread halves of 6” each in all.
7. Place all the 4 bread halves on a flat, dry surface and core the inner side of each halve so as to form a slight depression.
8. Spread ¼th of the marinade evenly on each bread halve.
9. Place a portion of the capsicum mixture in the depression of each bread halve and arrange 3 tomato slices over it.
10. Place 1½ tbsp of alfa-alfa sprouts and ½ tbsp of black olives evenly on each bread halve.
11. Sprinkle ¼ tsp of oregano, a little salt and ¼ tsp of pepper powder on each bread halve.
12. Top each bread halve with ½ tbsp of cheese and bake them in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes.
13. Serve immediately.

RECIPE SOURCE :Alfa Alfa Sprouts Open Sandwich by Tarla Dalal

Mutter Chaat (100 Calorie Snacks)

Suggested serving size for 100 calories: 1 serving

calorie watchers keep your hunger pangs at bay! this desi chaat combines protein and fibre rich green peas with low-fat butter and baked sev.

Preparation Time: 20 mins
Cooking Time: 4 mins
Serves 4

Ingredients

1 1/2 cups boiled green peas
2 tsp oil
1/2 tsp cumin seeds
1/2 tsp aniseeds
A few pinches asafoetida (hing)
2 green chillies finely chopped
1/4 cup chopped tomatoes
1/2 tsp dry mango powder
1/2 tsp chaat masala
1/4 tsp sugar
salt to taste
1 tsp low-fat butter
1 tsp lemon juice
1/4 cup baked sev
2 tbsp chopped coriander

 

Method

1. Heat the oil in a deep non-stick pan and add the cumin seeds and aniseeds.
2. When the seeds crackle, add the asafoetida and green chillies and sauté on a medium flame for a few seconds.
3. Add the tomatoes, green peas, dry mango powder, chaat masala, sugar and salt and cook for 2 to 3 minutes.
4. Add the butter and sprinkle lemon juice, sev and coriander over it.
5. Serve hot.

RECIPE SOURCE :Mutter Chaat (100 Calorie Recipe) by Tarla Dalal

Chana Dal and Cabbage Tikki

Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tava to enjoy the perfect texture. Being cooked with minimal oil, these tikkis are light but still sumptuous enough to keep you going till the next meal.

Preparation Time: 5 mins
Cooking Time: 10 mins
Makes 6 tikkis

Ingredients

1 cup soaked and drained chana dal (split bengal gram)
1/2 cup finely chopped cabbage
1 tbsp roughly chopped green chillies
2 tbsp finely chopped mint leaves (phudina) leaves
a pinch of turmeric powder (haldi)
1 1/2 tsp cumin seeds (jeera) powder
2 tbsp low-fat curds (dahi)
salt to taste
1/4 cup besan (bengal gram flour)
1 3/4 tsp oil for cooking

For Serving green chutney

 

Method

1. Combine the chana dal, green chillies and 2 tbsp of water in a mixer and blend in a mixer to a coarse paste.
2. Transfer the paste into a bowl, add all the remaining ingredients and mix well.
3. Divide the mixture into 6 equal portions and keep aside.
4. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
5. Shape a portion of the mixture into a 63 mm (2½ “) flat round tikki and immediately cook it on the tava (griddle) on a slow flame, using ¼ tsp oil, till it turns golden brown in colour from both the sides.
6. Repeat the step 5 to make 5 more tikkis.
7. Serve immediately with green chutney.

Handy tip:

1. Make the mixture for the tikkis just before cooking them and shape them one by one and directly cook them on a tava (griddle) and also do not shape the tikkis in advance.

RECIPE SOURCE : Chana Dal and Cabbage Tikki by Tarla Dalal

Lauki aur Phudine ka Raita

This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requirements.

Preparation Time: 5 mins.
Cooking Time: 5 mins.
Serves 4.

Ingredients

1 cup grated bottle gourd (doodhi / lauki)
1 cup low fat curds (dahi), beaten
4 tbsp chopped mint leaves (phudina)
1/4 tsp roasted cumin seeds (jeera)
1/4 tsp black salt (sanchal)
1/2 tsp sugar

 

Method

1. Steam the bottle gourd for 4 to 5 minutes. Allow to cool completely.
2. Combine all the ingredients in a serving bowl and whisk well.
3. Serve chilled.

RECIPE SOURCE : Lauki and Phudina Ka Raita by Tarla Dalal