SEMOLINA BANANA CHIPS

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SEMOLINA BANANA CHIPS

INGREDIENTS AMOUNT ENERGY (KCAL) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
SEMOLINA 60g 199 6.8 40.9 0.5
BANANA 40g 41.9 0.4 9.5 0.09
HONEY 10g 31.6 5.5
WALNUTS 10g 67.5 1.5 6.2
ALMONDS 10g 61 1.7 5.5
401kcal 10.4g 55.9g 12.2g

METHOD OF PREPERATION

  • Dry roast semolina in a pan until golden brown.
  • Mash banana in bowl finely without lumps.
  • Chop walnuts and almonds.
  • Add dry roasted semolina, chopped nuts and honey in mashed banana.
  • Mix well the mixture till stable dough form.
  • Roll out dough and cut into square shapes.
  • Put these cut shapes into a tray.
  • Bake for 20-25 minutes.
  • Serve or store.

PINEAPPLE CHEESE SANDWICHES

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PINEAPPLE CHEESE SANDWICHES

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
CREAM 10g 30 5
PINEAPPLE 20g 9.2 0.12 2 0.04
BREAD 2 slice 76 2.7 15
LETTUCE 5g 1.08 0.07 0.15 0.01
CHEESE 15g 52.2 3.6 0.9 3.7
168kcal 6.5g 18g 8.7g

METHOD OF PREPERATION

  • blend the cream, grate the cheese. Mix creamed butter with grated cheese.
  • Chop pineapple finely.
  • Add the pineapple to the cheese mixture and add the seasoning.
  • Apply this mixture on a slice, cover with second slice. Press them together and cut into sandwiches.
  • Serve garnished with thin long strands of lettuce and grated cheese.

SCRAMBLED EGG

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SCRAMBLED EGG

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) FAT (GRAMS)
EGG 53g 71 7 4.8
MILK 15ml 10.9 0.48 0.6
BUTTER 10g 75 0 8.3
CORIANDER LEAVES 5g 1.5 0.17 0.03
158.4kcal 7.6g 13.7g

METHOD OF PREPERATION

  • Lightly beat the egg and milk in a bowl.
  • Add salt and pepper and mix.
  • Heat butter in a pan over moderate heat and pour the egg mixture into the pan.
  • As the mixture begins to set, stir the cooked portion slightly with a spatula so that the thin uncooked part flows to the bottom. Avoid constant stirring.
  • Cook for about 3-5 minutes until eggs are slighty set.
  • Serve hot garnished with coriander leaves.

ALMOND BISCUITS

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ALMOND BISCUITS

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
REFINED WHEAT FLOUR /MAIDA 30g 105 3.15 22.5 0.3
BUTTER 15g 112.5 0 12.5
CASTOR SUGAR 15g 60 0 15
EGG 10g 13.3 1.3 0.9
ALMOND 10g 61.1 1.7 5.5
MILK 1 t 3.6 0.16 0.24 0.2
ALMOND ESSENCE 1/8 t
BAKING POWDER 1/6 t
355.5kcal 6.3g 37.7g 19.4g

METHOD OF PREPERATION

  • Set the oven at 175 degree C.
  • Sieve the flour and baking powder together.
  • Cream the butter and sugar very well till light and fluffy in a bowl with the help of a wooden spoon.
  • Beat in the egg. Gently add flour, essence and milk to make a smooth dough.
  • Roll out the dough on a floured board and cut into different shapes.
  • Sprinkle chopped almonds on biscuits.
  • Place the biscuits on a lightly greased and floured baking sheet and bake for about 10-15 minutes till golden brown in colour.
  • Serve or store.

Urad Dal Vada

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Urad Dal vada

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
BLACK GRAM WHOLE 60g 194 14 30.6 1
ONION 20g 11 0.3 2.3 0.02
COCONUT FRESH 50g 204 2 20.8
GINGER 5g 11.5 0.1 0.4 0.04
VEG. OIL (FRYING) 15ml 135 0 15
555.5kcal 16.4g 33.3g 36.8g

METHOD OF PREPERATION

  • Soak dal for 12 hours.
  • Grind dal in mixer to a smooth fluffy paste with minimum water.
  • Beat the batter well with a wooden spoon.
  • Add salt and mix.
  • Chop the onion, ginger and green chilli and grate the coconut. Add these to batter. Divide into 4 portions.
  • Flatten out each round and press the centre with thumb to make a hole.
  • Deep fry on moderate heat till golden brown.
  • Serve with chutney or sauces.

OREO SHAKE

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OREO SHAKE :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
OREO BISCUITS 25g 118.4 2.1 16.3 5.4
COW MILK 250ml 182.6 8.1 12.3 11.2
ALMONDS 5g 30.5 0.8 2.7
CASHEW NUTS 5g 29 0.9 2.2
OATMEAL 15g 56.2 2.1 9.3
416.7 kcal 14g 37.9g 21.5g

METHOD OF PREPARATION

  • Grind oreo biscuits, almonds and cashew nuts in grinder.
  • Add oatmeal and milk to it.
  • Grind all the ingredients for 5-10 minutes.
  • Serve in glass and pour crushed oreo on it.

RICE FLAKES CUTLET

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RICE FLAKES CUTLET :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
RICE FLAKES 60g 213 4.5 45 0.6
POTATO 20g 12.3 0.28 2.5 0.05
PEA 20g 16.5 1.4 2.4 0
CARROT 20g 7.6 0.2 1.3 0.09
VEGETABLE OIL 20ml 180 0 0 20

METHOD OF PREPARATION :

  • Soak the rice flakes in water for 10 –15 minutes.
  • Boil potatoes and peas until soften separately.
  • Grate carrot finely.
  • Add soaked rice flakes , boiled potatoes, peas and grated carrot into a bowl and add pieces accordingly.
  • Mash all the ingredients and prepare a soft dough.
  • Prepare small cutlets out of dough of ingredients.
  • Shallow fry cutlets in vegetable oil.
  • Serve hot with sauces.

SAGO-CARROT KHEER (CALORIE RICH)

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SAGO-CARROT KHEER (CALORIE RICH) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
SAGO 100g 353 0 88.2 0
CARROT 100g 38.2 1 6.7 0.46
MILK 245ml 179 8 12.1 11
SUGAR/JAGGERY 15g 60 0 15 0
GHEE 10ml 90 0 0 10
ALMONDS 9g 55 1.6 0 5
RAISINS 10g 29.3 0.26 6.6 0.06

METHOD OF PREPARATION :

  • Soak sago in water for an hour.
  • Grate carrot finely.
  • Chop almonds.
  • Add ghee to a pan.
  • Add grated carrot to it and stir.
  • Add soaked sago , sugar and dry fruits to it.
  • Stir properly and add milk.
  • Cook till 2 boils.
  • Slow the flame and cover the pan with lid for 15 minutes.
  • Serve hot or cold after refrigerate.

VEGGIE OATS (NEGLIGIBLE FAT )

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VEGGIE OATS (NEGLIGIBLE FAT ) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
OATMEAL 48g 180 6.6 30 0
CARROT 10g 3.8 0.1 0.6 0.04
ONION 10g 5.6 0.1 1.1 0.01
CAPSICUM 10g 1.6 0.1 0.2 0.03
CORN 10g 13.1 0.4 1.05 0.7
BEETROOT 10g 3.58 0.2 0.61 0.01
PEAS 10g 8.27 0.7 1.2 0
VEGETABLE OIL 5ml 45 0 0 5

METHOD OF PREPARATION :

  • Wash, peel off and chop all the vegetables.
  • Add vegetable oil to the pan.
  • Add chopped onions, capsicum, peas, carrot, corn and beetroot at last.
  • Add spices accordingly (preferably low salt and chilies)
  • Add oatmeal and water enough to submerge oats.
  • Cook till 2 boils.
  • Serve hot.