Low calorie Recipes: 1

Baked Paneer in Spinach with Tomato Gravy

Preparation time: 20 minutes * Cooking time: 30 minutes * Serves 8.

Ingredients For the spinach 6 teacups chopped spinach 1 chopped onion 2 teaspoons plain flour 3 chopped green chilies 2 teaspoons oil salt to taste Other ingredients 200 grams paneer chopped 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower) 1 teacup tomato gravy salt to taste How to? For the spinach Cook the spinach without adding any water. When cooked, blend in a liquidizer. Heat the oil and fry the onion for ½ minute. Add the flour and fry again for ½ minute. Add the green chilies, spinach and salt and cook for 1 minute. How to proceed ? Mix the spinach with the paneer, vegetables and salt and spread in a baking dish. Pour the tomato gravy on top. If you like, grate a little of the paneer and sprinkle on top. Bake in a hot oven at 200 deg C for 10 minutes. * Serve hot.

Health Information: An excellent combination of a dairy product (which provides proteins) with green and starchy vegetables which supply iron, vitamins, minerals and complete carbohydrates.

Per Serving: * Calories 108 * Protein 11g * Carbohydrates 12g * Fat 2.5g

Baked Stuffed Tomatoes Preparation time: 10 minutes *Cooking time : 25 minutes * Serves 12. Ingredients 12 medium tomatoes 150 grams crumbled paneer 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower, green peas) 1 chopped onion 2 chopped green chillies 2 teaspoons oil Salt to taste How to? Cut out the tops of the tomatoes and scoop out the centres. Keep aside the scooped portion. Heat the oil and fry the onion for 1 minute. Add the green chilies and fry again for 1/2 minute. Add the vegetables, paneer, salt and scooped tomato portion and cook for 2 minutes. Fill the tomatoes with the mixture and bake in a hot oven at 200 deg C for 20 minutes. * Serve hot Health Information: A colourful and nutritious dish which is rich in vitamins, amino acids and fibre. Per Serving: * Calories 58 * Protein 5g * Carbohydrates 7g * Fat 1.2g

Baked Tomato Slices

Preparation time: A few minutes * Cooking time : 10 minutes * Serves 4.

Ingredients 4 sliced tomatoes 1teacup white sauce 2 teaspoons grated paneer Salt and pepper to taste How to? Arrange the tomato slices in a baking dish and sprinkle salt and pepper on top. Spread the white sauce over it and sprinkle grated paneer on top. Bake in a hot oven at 200 deg C for 10 minute. * Serve hot

Health Information: A light, healthy dish which is simple to prepare. Ideal for lunch.

Per Serving: * Calories 39 * Protein 2g * Carbohydrates 6g * Fat 0.8g

Cabbage Rolls

Preparation time : 15 minutes * Cooking time : 30 minutes

Ingredients · 10 to 15 large cabbage leaves 2 teacups finely chopped mixed boiled vegetables ( carrots, French beans, cauliflower, green peas) 1 finely chopped onion 2 chopped green chilies 1 teacup tomato gravy 50 grams paneer 1 tablespoon oil salt and pepper to taste

How to? Cook the cabbage leaves in salted water for 1 minute. Drain thoroughly. Heat the oil and fry the onion for a few seconds. Add the green chilies and fry again for a few seconds. Add the vegetables, salt and pepper. Place a little vegetable mixture on each cabbage leaf and spread a little tomato gravy on top. Roll up each leaf and arrange on a greased baking dish. Boil the balance tomato gravy and pour over the rolls. Sprinkle the paneer on top. * Serve immediately. If you like, use grated cooking cheese instead of the paneer and bake in a hot oven at 225 deg C for 10 minutes before serving.

Variation: CABBAGE ROLLS IN WHITE SAUCE : Instead of tomato gravy, use 11/2 teacups of white sauce, and bake before serving.

Health Information : A recipe which uses a low-calories vegetable like cabbage and yet gives Mediterranean flavour. It provides more than half of a teenager’s daily requirement of Vitamins A, C and K.

Per Serving: * Calories 130 * Protein 7g * Carbohydrates 14g * Fat 5.5g

Cabbage Rolls in White Sauce

Preparation time : 15 minutes * Cooking time : 30 minutes

Ingredients · 10 to 15 large cabbage leaves 2 teacups finely chopped mixed boiled vegetables (carrots, French beans, cauliflower, green peas) 1 finely chopped onion 2 chopped green chillies 1-1/2 teacups of white sauce 50 grams paneer 1 tablespoon oil salt and pepper to taste How to? Cook the cabbage leaves in salted water for 1 minute. Drain thoroughly. Heat the oil and fry the onion for a few seconds. Add the green chillies and fry again for a few seconds. Add the vegetables, salt and pepper. Place a little vegetable mixture on each cabbage leaf and spread a little white sauce on top. Roll up each leaf and arrange on a greased baking dish. Boil the balance white sauce and pour over the rolls. Sprinkle the paneer on top. Use grated cooking cheese instead of paneer and bake in a hot oven at 225 deg C for 10 minutes before serving.

Health Information: A recipe which uses a low-calories vegetable like cabbage and yet gives Mediterranean flavour. It provides more than half of a teenager’s daily requirement of Vitamins A, C and K.

Chinese Stir Fried Vegetables

Preparation time : 30 minutes * Cooking time : 10 minutes * Makes 1meal

Ingredients 1 sliced onion 2 chopped spring onions 1 teacup shredded cabbage ½ sliced capsicum 1 sliced tomato 2 tablespoons coarsely grated carrots 2 tablespoons bean sprouts a pinch baking powder a pinch citric acid 2 teaspoons soya sauce 2 teaspoons ginger water 1 teaspoon chili garlic paste 2 teaspoons chilies in vinegar 1 tablespoon oil Salt to taste To serve 2 bread slices How to? Heat the oil on a large tawa (griddle) on a high flame. Add the onion, vegetables, baking powder and citric acid and stir for a while. Add the soya sauce, ginger water, chili garlic paste, chilies in vinegar and salt and mix well. * Serve hot with bread slices. For the ginger water Grate 12mm piece of ginger, add ¼ teacup of water and keep aside for 1/2 hour. For the chili garlic paste Grind 5 to 6 garlic cloves with 5 red chilies and 1/4 teacup of water. For the chilies in vinegar Cut 3 to 4 green chilies and add to 1/2 teacup of white vinegar

Health Information: A complete, nutritionally balanced meal which is rich in all the food groups. Stir-frying is a nutrient saving technique . Being very fast, it does not introduce as much fat as ordinary frying does and is therefore a superior cooking technique.

Per Serving: * Calories 388 * Protein 11g * Carbohydrates 48g * Fat 15g

Corn stuffed Potato Preparation time : 10 Minutes *Cooking time : 50 Minutes * serves 6. Ingredients 6 large tomatoes For the corn filling 1 teacup cooked corn 1 small onion, finely chopped 1 finely chopped green chili 1 chopped tomato 2 teaspoons butter Salt and pepper to taste How to? For the potatoes Brush the potatoes with oil. Wrap in aluminum foil and bake in a hot oven at 200 deg C till tender ( about 30 minutes). Cool and split horizontally. Scoop the potato halves little so that a slight depression is formed for the filling. For the corn filling Heat the butter and fry the onion for ½ minute. Add the green chili and fry again for a few seconds. Add the corn, tomato, salt and pepper and cook for 1 minute. How to proceed? Fill each potato half with the filling (the quantities of the filling are given for six potatoes and should be adjusted as required). Grill under and over before serving. Alternatively, bake in a hot oven at200 deg C for 10 minute. *Serve hot. Variation: Potato stuffed with curd cheese dip Use 1-1/2recipes of curd cheese dip, in place of the corn stuffing and proceed in same way. Health Information: Potatoes are wrongly thought of as being fattening. Actually, besides being high in fibre, potatoes are rich in many vitamins, minerals and complex carbohydrates. They should be baked or boiled to make nutritious and filling meal. It is only when they are fried however ( as in the case of French fries) that the calorie content goes up substantially up to as much as three times. Per Serving: * Calories 136 * Protein 3g * Carbohydrates 29g * Fat 1.5g