PROTEIN RICH SALAD

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) FAT (GRAMS)
PANEER 30g 77.1 5.7 3.7
EGG 30g 40.1 3.9 2.7
MUSHROOM 30g 8.3 1.1 0.1
BEETROOT 30g 10.7 0.5 0.03
NUTRINUGGETS 30g 102.8 15 0.2
MAYONNAISE 15g 112 neg 12.4
351kcal 26.2g 19.1g

METHOD OF PREPERATION

  • Clean mushroom.
  • Boil egg and mushroom.
  • Soak nutri nuggets in water for half an hour.
  • Peel off beetroot and clean.
  • Chop or diced paneer, boiled egg white, mushrooms, nutri nuggets, beetroot.
  • Mix all these in a bowl.
  • Add mayonnaise, spices (salt, black pepper, oregano, chilli flakes) accordingly.
  • Mix well and serve.

PANEER SOYA STICKS

PANEER SOYA STICKS

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
PANEER 100g 257.1 19.04 12.3 15
SOYA BEAN(BROWN) 50g 190 17.5 6.2 10
NUTRINUGGET 50g 171.4 25 15 0.35
SEMOLINA 20g 66.3 2.2 13.6 0.18
VEGETABLE OIL 5g 45 5
730kcal 63.7g 47.1g 30.5g

METHOD OF PREPERATION

  • Soak soyabean and nutrinuggets in water for 20-25 minutes.
  • Cut paneer pieces equally.
  • To a bowl add semolina, little water, spices and mix well.
  • Dip paneer pieces, soyabean, nutrinuggets into the mixture partially.
  • Add the dipped pieces to a stick and roast it on medium flame.
  • Serve hot with stick.

MAIZE- EGG PIECE

MAIZE- EGG PIECE

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
MAIZE FLOUR 30g 35.9 1.1 6.8 0.4
EGG 1 piece 29 7 0.4
GROUND NUTS 10g 52.3 2.3 3.8
VEGETABLE OIL 5g 45 0 5
162kcal 10.4g 6.8g 9.6g

METHOD OF PREPERATION

  • Sieve maize flour and add spices, groundnuts into it.
  • Mix well and turn into a dough by adding little water.
  • Prepare chapatti out of dough.
  • Grease pan with oil and bake maize chapatti on it from one side only.
  • To the other side pour egg white and yolk onto it.
  • Quickly change the heating side.
  • After baked or cooked, serve on plate.
  • Cut this chapatti into two halves and put on one another (egg portion facing inside)
  • Serve hot.

SPROUTS TIKKI

SPROUTS TIKKI

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CALCIUM (mg) VITAMIN A(mcg)
BENGAL GRAM DAL 50g 143.5 9.35 75 86
GREEN GRAM (WHOLE) 50g 146.8 11.2 36.2 68.5
SEMOLINA 30g 100.1 3.4 8.8 0.5
CARROT 20g 7.6 0.2 8.2 541.2
PEAS 20g 60.6 1.4 5.6 24.2
VEGETABLE OIL 20g 180
639kcal 25.5g 133.8g 720g

METHOD OF PREPERATION

  • Soak green gram whole and bengal gram dal overnight separately.
  • Next day, drain all water and wrap green gram whole in a damp cotton cloth. Keep for 1 or 2 days in a loosely covered container.
  • On the day of preparation, pressure cook bengal gram dal and mash the boiled dal.
  • Finely chop carrot and add to the mash dal.
  • Add sprouted green gram and spices to the mashed dal and make dough.
  • Prepare tikki out of this and shallow fry in oil.
  • Serve hot.

DRY FRUIT KHEER (CALORIE DENSE)

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
ALMONDS 30g 183.3 5.3 16.6
CASHEWNUTS 30g 174.5 5.7 13.6
WALNUTS 30g 202.5 4.5 18.7
RAISINS 30g 88 0.8 20 0.2
COCONUT 30g 187.5 2.2 18.7
GROUNDNUTS 30g 156.9 7.1 11.5
MILK 500ml 365 16.3 24.6 22.4
SUGAR 20g 80 20
1437.7kcal 41.9g 64.6g 101.7

METHOD OF PREPERATION

  • Chop all the dry fruits finely.
  • To a pan take milk and allow to heat.
  • Add dryfruits and sugar to it.
  • Stir continuously and allow to boil.
  • After thickens, turn off the flame.
  • Put aside for cool and then refrigerate overnight.
  • Serve cool.

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 PREPERATION

  • Soak the rice flakes in water for 10 –15minutes.
  • Boil potatoes and peas until soften seperatly.
  • 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.

TRIVENI LADOOS

TRIVENI LADOOS

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CALCIUM (mg)
GRAM FLOUR 55g 150 10.5 225
SEMOLINA 35g 112.5 3 45.6
REFINED WHEAT FLOUR 30g 112.5 3 30.6
CARROT 25g 12.5 0.37 10.25
SUGAR 15g 60 0 0
VEGETABLE OIL 20ml 180 0 0

METHOD OF PREPERATION

  • Grate carrot finely.
  • Grind sugar in a mixer to make it powder sugar or use powder sugar.
  • Add vegetable oil to a pan.
  • Add gram flour, semolina and refined wheat flour to it.
  • Saute on medium flame until golden brown.
  • Add powder sugar and carrot. (choice of dry fruits can be added in this stage)
  • Stir continuously for some time.
  • Prepare ladoos out of the mixture and serve hot or store.

LETTUCE BREAD OMELETTE

Rolls with scrambled eggs and red pepper

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
LETTUCE 30g 6.5 0.4 0.9 0.07
EGG 53g/1 piece 71 7 4.8
BREAD 62g/2 piece 152 5.4 30 Meg
ONION 20g 11.3 0.3 2.3 0.02
VEGETABLE OIL 5g 45 0 5
285.8kcal 13.1g 33.2g 9.8g

METHOD OF PREPERATION

  • Boil lettuce in a pan.
  • Peel off and chop onions.
  • Break egg in a bowl, add chopped onions and spices to it.
  • Beat and mix with the help of spoon.
  • To a pan add oil on it.
  • Pour egg batter on it and put one bread on uncooked side.
  • Change the side and put lettuce and other bread on it.
  • Cook from both the sides with little oil.
  • Serve hot.

SAGO-CARROT KHEER (CALORIE RICH)

SAGO-CARROT KHEER (CALORIE RICH)

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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 PREPERATION

  • 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.