Low calorie Indian Recipes: 3

Rice and Moong Dal Idli

Preparation Time: 20 minutes * Cooking Time: 30 minutes * Serves 8

Ingredients 1/2 teacup rice 1/2 teacup moong dal 1/4 teaspoon fenugreek (methi) seeds (optional) A pinch soda bi-carb Salt to taste Soak the rice, dal and fenugreek seeds in water for 5 to 6 hours Grind the soaked ingredients in a mixer and leave the batter aside for at least 8 hours or preferably overnight Thereafter, add the soda bi-carb and salt and pour a little mixture into the cavities of a small idli maker Steam in a cooker for a few minutes. Repeat for the remaining mixture Serve hot with chutney

Health Information: This novel combination gives idlis having a different flavour and a high protein content.

Per Serving: Calories: 66 * Protein: 3g * Carbohydrates: 13g * Fat: 0.4g

Spinach and Vegetable Delight

Preparation time: 10 minutes * Cooking time: 10 minutes * Serves 6.

Ingredients · 4 teacups chopped spinach · 1 tablespoons gram (chana) dal 100 grams chopped mixed boiled vegetables (french beans, carrots, cauliflower, green peas) · 1 chopped tomato · 1 chopped onion · 25 mm. Piece ginger, minced · ½ teaspoon turmeric powder · 1 teaspoon coriander powder · 1 teaspoon chilli powder · 2 teaspoon oil · Salt to taste 1. Soak the dal in water for 3 hours, Drain. 2. Heat the oil and fry the onion for 3 minutes. 3. Add the vegetables and tomato and fry again for 3 minutes. 4. Add the ginger, turmeric, coriander and chili powders and salt and mix well. 5. Add the soaked dal and cook for 2 minutes 6. Add the spinach and cook for 2 minutes while stirring continually. 7. Cook the mixture in a pressure cooker until 2 whistles. 8. Beat the mixture withy an egg-beater. * Serve hot.

Health Information : This recipe contains an excellent combination of proteins from gram dal, the goodness of iron from spinach and the fibre and vitamins from other vegetables.

Per Serving: Calories 66 * Protein 4g * Carbohydrates 9g * Fat 2.4g.

Brinjal Bhurta Preparation time: 5 minutes * Cooking time: 15 minutes * Serves 4. Ingredients · ½ kg. large round brinjals · 1 chopped onion · 1 teaspoon finely chopped green chilli · 1 chopped tomato · 2 teaspoons oil · Salt to taste 1. Grill the brinjals on a fire until they become black in colour. Remove the skin and mesh thoroughly. 2. Heat the oil and fry the onion for ½ minute. 3. Add the green chilli and fry again for a few seconds. 4. Add the tomato and fry again for 2 minutes. 5. Add the meshed brinjals and salt. * Serve hot. Variation: BHURTA SALAD Add ½ teacup beaten fresh curds, and a pinch of sugar to the above mixture. Serve cold as a salad. Health Information: A light dish for the brinjal lover. Rich in vitamins and minerals. Per Serving: Calories 69 * Protein 2g * Carbohydrates 10g * Fat 2.8g

Masoor Dal with Rice Preparation Time: 10 minutes, * Cooking Time: 40 minutes, * Serves 4 Ingredients 100 grams uncooked rice 1/2 teacup uncooked masoor or tur dal 1 teaspoons cumin seeds 2 slit green chilies 100 grams cauliflower pieces 2 tablespoons diced carrots 1/4 teaspoon turmeric powder 1 sliced tomato 1 tablespoon chopped coriander 2 teaspoons ghee Salt to taste Cook the rice. Cool and keep aside Cook the dal in a pressure cooker. Add 2-1/2 teacups of water to the cooked dal and beat well Heat the ghee and fry the cumin seeds for a while Add the onion slices and green chilies and cook for a while Add the cooked dal, cauliflower, carrots, turmeric and salt and cook for 10 minutes on a slow flame Finally, add the tomato and chopped coriander and cook for a few minutes * Serve the dal with the cooked rice. Health Information: The protein contained in rice and dal complement each other to give a higher quality protein which is the corner stone of our nutritious meal. Be sure not to rinse the rice more than required to remove the dirt since excess washing will result in loss of vitamins. Per Serving: Calories: 188 * Protein: 7g * Carbohydrates: 34g * Fat: 3.5g

Minty Stuffed Parathas Preparation Time: 30 minutes * Cooking Time: 45 minutes * Makes 20 parathas Ingredients For the dough 2 teacups whole wheat flour 1/2 teaspoon salt 2 teaspoon oil For the mint sauce (for the dough) 3/4 teacup mint leaves 1 teaspoon lemon juice 1/2 level teaspoon cumin seeds 3 green chilies 1 level teaspoon salt For the Stuffing 2 teacups chopped cabbage 1 teacup boiled green peas 1 chopped potato 1 chopped onion Juice of 1 lemon 2 pinches garam masala 1 tablespoon chopped coriander 1 tablespoon ground green chili 1/2 level teaspoon sugar 2 teaspoons oil Salt to taste For Cooking 2 teaspoons oil or butter Accompaniment 1-1/2 teacups fresh curds (optional) For the dough Pour all the ingredients for the sauce with 1/2 teacup of water into a mixer and blend Mix the mint sauce with the wheat flour, oil and salt and prepare a soft dough Knead well and divide into 20 portions. Roll out the portions into thin rotis For the Stuffing Sprinkle salt over the cabbage and leave aside for 10 minutes. Thereafter, squeeze out the water from the cabbage using your hands Crush the green peas Heat the oil and add the potato and crushed peas. Sprinkle a little water on top, cover and cook until soft Add the cabbage and onion and cook for 1 minute Add the lemon juice, garam masala, coriander, green chili, sugar and salt. Divide into 20 portions How to proceed Put one portion of the stuffing on each roti and fold. Arrange all the stuffed rotis in a greased baking tray Brush lightly with a little ghee or butter and bake in a hot oven at 200 degree Celsius until pink spots appear Health Information: A high fibre paratha having complex carbohydrates which are a better kind of energy supply than the simple carbohydrates obtained from pure sugar. An excellent recipe for athletes who need complex carbohydrates and a little fat. Per Paratha: Calories: 91 * Protein: 3g * Carbohydrates: 17g * Fat: 1.4g