Low Fat/Low Cal. Lunch Items

Sago Pachadi/Raitha


Take a hand full of Sago/Jawarisi

Pour 1/2 sp oil.

Put this Sago and fry well.

It will double while fring.

Put that in thick curd.

Add salt, green chilly in that, mix well.

Allow sago to soak well in the curd.

Serve with chappati.


Note: This will be a good side dish for pulav varities.

 

Sago & Onion Pachadi/Raitha

Take a hand full of Sago/Jawarisi

Pour 1 sp oil.

Put this Sago and fry well.

Add cut onion and fry with the sago.

Put them all in thick curd.

Add salt, green chilly in that, mix well.

Allow sago to soak well in the curd.

Serve with chappati.



Egg Plant Raitha

 

Half - cooked Vegetables

.
You can cook/bake veg in Microwave Oven.

That is very good for health. You can use a MW bowl for this.

Put cauliflower or beans in the bowl and cook them for 3 – 4 min. if they are fresh.

If they are frozen you can first frost free them and then cook.

Add salt and black pepper and mix well.

Serve them as it is with chappati or add butter milk with that and eat.

Can add fresh chopped coriander leaves in that.

 

Moong - Curd Pachadi/Raitha



Ingredients

1/2 cup boiled moong (green gram)
1 cup thick butter milk
1 sprig mint leaves
1 tbsp. coriander leaves finely chopped
1 tiny flake garlic
2 - 4 green chilly
½ cup grated carrot
1 tsp. sugar powdered (optional)
1/4 tsp. cumin powder (fried and powdered)


Method

In a small mixie, crush mint, chilly, garlic, coarsely.

Add boiled moong, salt, sugar, cumin mix well.

Transfer to a glass serving bowl.

Add grated carrot and mix well.

Garnish with chopped coriander & mint leaves

Serve with chappati/rice.

 

Sprouted Lentils - Introduction





For good home-made sprouted lentils follow the following steps:

Soak lentils in lots of water overnight.

In the morning drain water and wash by draining and adding water 2-3 times.

Do not rub.

In the night ,finally drain all water.

Cover and keep in warm dark place over night/ or more than 20 hours/or keep it

in a 'hotpack' for 12 hours.

By morning 3/4 long sprouts are ready!

Preferably use a porous container eg. An earthen pot, for best results.

 

Moong dal Mix.


½ cup sprouted moong dal

2 – 3 green chilies chopped

2 table sp. Grated carrot

½ to 1 sp lemon juice

Salt to taste

Mix all the ingredients and serve with chappati or eat as it is.

Add chopped coriander leaves in it.

You can serve this as Mid- morning snack or evening snack.

You can add raw chopped onion/ chopped tomaotes in this.

 

Baingan Ka Bhartha/ Brinjal Bhartha



Ingredients

1 very large seedless oval brinjal / Egg plant
1 large tomato grated
1 large onion grated
1/2 tsp. ginger finely chopped
1/2 tsp. garlic finely chopped
1 tbsp. coriander leaves finely chopped
2 green chilies finely chopped (optional)

1 tea sp. Oil

1/4 tsp. each cumin & mustard seeds
1/4 tsp. garam masala
1/2 tsp. red chilli powder
1/4 tsp. turmeric
3 pinches asafetida
1-1/2 tsp. lemon juice
salt to taste

Method

Wash and wipe Brinjal dry.
Apply little oil on the veg.
Burn brinjal over direct flame or mesh.
Rotate and cook till evenly soft all over.
Put it in a big bowl and pour water.
Let it cool.
Remove the skin with hands.
Mash softened brinjal till soft, keep aside.
Heat oil, add seeds and allow to splutter.
Add asafetida, stir and add ginger, garlic onions.
Stir fry for 2-3 minutes.
Add tomatoes, masalas, salt, etc.
Add mashed brinjals, stir, add 1/4 cup water.
Stir, cook covered till oil seperates.
Pour into serving bowl, garnish with chopped coriander.
Serve hot with warm bread rolls, rotis, or parathas.

 

Daal - Introduction

In South India, we prepare 'daal' and serve it with ghee.

And we use to have it first when we start we eat.

But in North India they prepare varity of 'daals' and they use to add one or

more vegetables in that.

We can prepare these types of 'daals' with out oil.

And we can use a single daal or mixed of daals, which is very use ful for our

health.

 

Palak / Green & daal for rice.


Ingredients

tuar daal 1/2 cup
palak 1 bunch (250gm)
tamrind pulp 2 tbsp or according to your taste
turmeric powder a pinch
oil 1 tea spoon
red chilies 4-5 crushed
mustards 1/2 tsp (optional)
fenugreek powder 1/4 tsp
curry leaves 5
asafetida 1/4 tsp
salt to taste

Method

Clean and wash palak leaves. Chop them.

Pressure cook tuar dal. Now heat oil in a pan. Add mustards.

Add red chilies curry leaves and turmeric. Add palak and mix well.

Fry for a minute. Pour tamarind water and salt. Allow to cook for 5 minutes.

Add some water while cooking. When palak is done add dal and mix well.

Add 1 cup of water and mix well and cook for 3 minutes.

Add asafetida powder and Fenugreek powder; mix well. It goes very well with rice.

 

Mixed daal with Mixed Vegetable.



Ingredients:

1/4th cup toor dal
1/4th cup moong dal
1/4th cup urad dal
1/4th cup masoor dal
1/2 to 1 cup onions
1/2 to 1 cup green pepper diced 1 tbsp
1/2 to 1 cup broccoli
1/2 to 1 cup eggplant
1/2 to 1 cup carrots
1/2 to 1 cup celery
1/2 to 1 cup tomatoes
coriander leaves
1 tbsp. ginger-garlic paste
5 – 6 green chilies
½ sp. garam masala
1/4th tsp. cumin seeds
salt to taste
1/2 tsp. ghee

Method

Wash toor dal, moong dal, urad dal and masoor dal together.
Add 2 to 2 1/2 cups of water.
Add broccoli, carrots, celery and cook in the pressure cooker.
Heat oil add cumin seeds, green chilies, onion and fry until onion becomes golden brown.
Add ginger-garlic paste and fry for some more time. Add tomatoes, green pepper, egg plant.
Cover the vessel. Add some salt.
Stir occasionally. Cook the vegetables.
Then add cooked dal.
Add some water, garam masala, coriander leaves, some salt if needed.
Stir until boiling. Add ghee for great taste.
Serve with rice.