Low calorie Recipes: 2

Indian Vegetable Barbeque

Preparation time : 10 minutes * Cooking time : 10 minutes * Serves 2.

Ingredients For marinating 1 teacup fresh curds 3 teaspoons tandoori masala powder 1-1/2 teaspoons ginger-garlic paste A few drops red colouring (optional) Other ingredients 100 grams paneer 2 capsicums 2 tomatoes 2 onions To serve 1 teaspoon chaat masala (optional) How to? For Marinating Tie the curds in a cloth, hang and allow to drain for 1 hours. Add the masala, paste, colouring and salt and mix well. How to proceed ? Cut the paneer into fat squares and capsicum into pieces. Cut the tomatoes and onions in thick circles. Pour the marinate on top of the paneer, capsicum and onion pieces and keep for 20 minutes. How to serve? Just before serving, add the tomato pieces. Now insert one paneer square followed by one capsicum, tomato and onion piece at a time onto 2 skewers Repeat till the skewer is filled with vegetables. Cook on an open charcoal fire (segree) for 4 to 5 minutes. Sprinkle chaat masala on top *Serve hot.

Variation : WESTERN STYLE BARBEQUE

1. Instead of using the marinate, sprinkle salt and ajwain powder on the vegetables.

2. Leaves for 5 minutes and then put the vegetables on the skewer.

3. Cook on an open charcoal fire (segree).

*Serve with mustard, Tabasco sauce and tomato ketchup

Health Information : Marinating the vegetables increases the flavour and makes them more tender. Barbequing is an excellent method of cooking as it avoids the use of oil and imparts a distinctive flavour to the vegetables.

Per Serving: * Calories 183 * Protein 21g * Carbohydrates 22g * Fat 1.6g

Mixed Vegetables in Creamy Sauce Preparation time : 10 Minutes * Cooking time : 15 Minutes * Serves 2. Ingredients 1 tea cup sliced and boiled mixed vegetables (French beans, carrots, cauliflower) 1 chopped onion 1 chopped green chili 1 teacup white sauce 1 teaspoon butter Salt and pepper to taste How to? Heat the butter and fry the onion for ½ minute. Add the green chili and fry again for ½ minute. Add the vegetables and cook for 1 minute. Add the white sauce, salt and pepper and mix thoroughly. * Serve hot. Health Information: A dish which sounds and tastes rich and creamy but uses the unusual low calorie white sauce. Per Serving: * Calories 113 * Protein 5g * Carbohydrates 16g * Fat 4g

Sizzler Ingredients For the Moong 5 tablespoons sprouted moong or sprouted math beans 1 chopped onion 1 chopped tomato ½ teaspoon chopped green chili 2 teaspoons oil 1 teaspoon chopped coriander Salt to taste For the cutlets 50 grams paneer ½ teacup grated cabbage ½ teacup chopped onion 2 chopped green chilies 1 tablespoon chopped coriander 1 teaspoon oil Salt to taste Other ingredients 1 teacup boiled cauliflower pieces 1 teacup boiled carrot slices 1 capsicum stuffed with corn filling, 1 baked stuffed tomato How to? For the moong Heat the oil and fry the onion for 1 minute. Add the tomato and green chili and fry again for ½ minute. Add the moong and sprinkle a little water over the moong. Add salt and cover and cook for 3 to 4 minutes i.e. till partly cooked. For the cutlets Grate the paneeer. Add the cabbage, onion, green chilies, coriander and salt and shape into 2 cutlets. Cook on both sides on a tawa (griddle) which is brushed with very little oil. How to proceed? When you want to serve, heat a sizzler plate in an oven for at least 10 minutes. Arrange the cauliflower, carrot, stuffed capsicum, stuffed tomato, moong and cutlets on the plate. Heat the tray for 1/.2 minute and sprinkle the tomato ketchup mixed with a little water over this to get the sizzling effect. Health information: Makes a complete balanced meal containing adequate amounts of all the major food groups. It is very rich in proteins, complex carbohydrates, fibres and also vitamins and many minerals including iron, calcium etc. A healthy variation of the usual sizzler containing fried potato chips and cutlets and very little protein. Per Serving: * Calories 586 * Protein 36g * Carbohydrates 72g * Fat 19g

Spinach and Paneer in Tomato Gravy Preparation time: 15 minutes * Cooking time : 15 minutes * Serves 4. Ingredients 1 teacup spinach leaves 3 tablespoons crumbled paneer 1 finely chopped green 1 teacup tomato gravy Salt to taste How to? Steam the spinach leaves for a few minutes. Chop the steamed spinach. Add the paneer, green chili and salt. Spread the mixture on a baking dish and pour tomato gravy on top. Bake in a hot oven at 200 deg C for 10 minutes. * Serve hot Health Information: A main dish which is unbelievably low in calories and has all the goodness of spinach and paneer Per Serving: * Calories 67 * Protein 7g * Carbohydrates 7g * Fat 1.8g

Stuffed cabbage Leaves with Spinach

Preparation time : 10 minutes * Cooking time : 20 minutes * Makes 12 pieces.

Ingredients 6 cabbage leaves 1 chopped onion 1 chopped green chili 4 teacups finely chopped spinach 2 tablespoons paneer 2 teacups white sauce 2 teaspoons oil Salt to taste How to? Put the cabbage leaves in boiling water for 5 minutes. Remove the thick stems. Drain and cut each cabbage leaf into 2 pieces. Heat the oil and fry the onion for ½ minutes. Add the green chili and fry again for a few seconds. Add the paneer and salt and mix well. Fill the cabbage leaves with this mixture. Spread a little white sauce inside. Make packets or rolls of each leaf and close. Arrange the cabbage in a greased baking dish. Pour the white sauce on top and sprinkle the paneer. Bake in hot oven at 200 deg C for 10 minutes * Serve hot.

Health Information: A nutritious and unusual combination of spinach and cabbage containing adequate amounts of many nutrients like calcium, Vitamin C and fibre.

Per Serving: * Calories 37 * Protein 2g * Carbohydrates 4g * Fat 1.4g

Stuffed Spinach Leaves in White Sauce

Preparation time: 15 minutes * Cooking time: 15 minute * Serves 4.

Ingredients 15 to 20 spinach leaves 1 teacup white sauce 1 tablespoon grated paneer For the stuffing 2 teacup finely chopped mixed boiled vegetable (carrots, cauliflower, French beans) tablespoon chopped onion ½ teaspoon chopped green chili 2 teaspoon oil Salt to taste How to? Put the spinach leaves in salted hot water. After 10 minutes, remove from water For the stuffing Heat the oil and fry the onion for ½ minutes. Add the green chilies and fry again for a few seconds. Add the vegetables and salt and cook for 1 minutes. How to proceed ? Fill the spinach leaves with the stuffing and put them on a well greased baking dish Spread the white sauce and paneer on top. Bake in a hot oven at 200 deg C for 10 to 15 minutes. *Serve hot.

Health Information: Combining green leafy vegetables like spinach with mixed vegetable and dairy products gives a well balanced main dish. Take care however to use just enough water whilst boiling the vegetables and to cook them till just tender. In this manner, the loss of Vitamin C during cooking is minimized. Spinach is a good source of iron and vitamins whilst white sauce using cauliflower adds vitamins and reduces calories.

Per Serving: * Calories 89 * Protein 4g * Carbohydrates 9g * Fat 4g