SPECIAL RECIPES

 

 All recepies: courtesy unknown author.  This is are just for general information,for tailor made advice consult your doctor or dietitian.

 

 

 

 

Grilled Roti Roll

Ingredients : Whole wheat flour: 25 gm, Paneer: 20 gm, Beans: 20 gm, Carrot: 20gm, Capsicum: 20 gm, Oil: 1 tsp.
preparation : Finely chop capsicum, beans, carrot and grate paneer. Sauté these vegetables in 1 tsp oil. Add salt, pepper, coriander powder and let cool. Prepare a thin roti. Put the sautéed vegetable on this chapati and roll, hold it with the help of toothpicks. Grill on a pre-heated oven for 10 min (at 1500C). Wrap in a tissue paper and serve.
Serving size: 1 roll,	Cooking time: 25 min	Calorie: approx 200 kcal	Protein: 8 gm

Brown Bread Upma

		Ingredients : Brown bread: 25 gm (1 pc) Capsicum: 20 gm, Capsicum: 20 gm, Beans: 20 gm, Carrot: 20 gm, Lemon: ½ Coriander leaves: 1 sprig Oil: 1 tsp
preparation : Finely chop carrot, beans, capsicum and shell peas. Crack mustard seeds & curry leaves in 1 tsp of refined oil, add the vegetables and sauté. Grind fresh brown bread in grinder and mix it with the sauté veggies, cook for a while and squeeze fresh lemon juice over it.
Serving size: 1 bowl	Cooking time: 10 min	Calorie: approx 200 kcal	Protein:4.5 gm

Tofu Tikka

Ingredients : Tofu: 80 gm, Capsicum: 20 gm, Tomato: 20 gm, Toned Curd: 50 gm, Turmeric: ¼ tsp, Black cardamom powder: ¼ tsp
preparation : Mix curd with salt, black pepper, turmeric powder, black cardamom powder and coriander powder and keep aside. Cut tofu, capsicum and tomato in cubes/ different shapes and mix them with the curd mixture and allow to marinate for ½ hour. Put these marinated cubes into greased skewer (oven sticks) and grill in a preheated oven (at 1750C) for 15 min
Serving size: 4 pieces	Cooking time: 10 min	Calorie: approx 200 kcal	Protein:4.5gm

Vegetable Potli

		Ingredients : Bran : 20 gm, Refined wheat flour (Maida): 20 gm, Sprouts: 20 gm, Carrot: 20 gm, Cabbage: 20 gm, Oil: 1 tsp.
preparation : Mix bran & refined wheat flour, add salt and form a stiff dough. Steam green grams sprout & mix it with grated carrot and cabbage add salt & pepper. Divide the dough into small balls and roll them into thin rounds (approx. 8 cm diameter). Put the sprouts & vegetable mixture in the centre of these rounds and fold it in the shape of potli. Seal it with help of water and steam for 15 min. Serve hot.
Serving size: 2 pieces	Cooking time: 10 min	Calorie: approx 266 kcal	Protein: 13 gm