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SPROUTS & VEGGIE WHOLE WHEAT WRAP

Recipe

Ingredients:

Whole wheat flour roti - 1

To Be Mixed Together For The Salad:

Mixed veggies- ½ cup

Bean sprouts (boiled)  2 tbsp

Garlic paste (home-made)- ½ tsp

Lemon juice as per taste

Salt -  to taste


Directions:

Place a chapatti on a clean, dry surface and spread a portion of the garlic paste evenly over it.

Place a portion of salad and boiled sprouts in the center of the chapatti and roll it up tightly.

Repeat steps 2 and 3 to make 3 more wraps. Serve immediately.

Healthy Wealthy Info

Nutrition Information:

Energy(Kcal)- 175

Protein (g) - 6

Carbohydrate(g)- 34.5

Fat (g) - 0.5


Health Notes:

A very healthy and tasty way to have our normal "subzi-roti". Mixed veggies provide vitamins and minerals whereas wheat is a source of dietary fiber and carbs. Bean sprouts are a good source of protein and garlic helps boost immune system and provides protection against cold and cough.

CORN PANEER SANDWICH

Recipe

INGREDIENTS

Bread slices 2-3

Grated Paneer- 30 - 50 gm

Sweet corn kernels -30 gm

Grated Carrot -1 small

Green Chillies’ chopped- 1 small

Fresh coriander leaves- 1 tbsp

Pepper powder: a pinch

Green chutney: 1tbsp


DIRECTIONS

Trim off the edges of the bread and smear butter on both the sides.

Mix together boiled corn, grated paneer, carrots, coriander leaves, garam masala, pepper, chat masala, and chillies.

Smear the green chutney evenly on a bread adds the paneer corn mix and cover with another slice of bread.

Heat a toaster and place the sandwich and toast it till golden.

Cut and serve.

Healthy Wealthy Info

Nutrition Information:

Energy(Kcal)- 275

Protein (g) - 14

Carbohydrate(g)- 26

Fat (g) - 5


Health Notes:

This recipe has corn and paneer which makes it protein rich and super healthy with veggies and low in sodium. Corn is best-known for its carotenoids. Lutein and zeaxanthin which help in lowering cholesterol and are anti-inflammatory..

Carrot Dhokla

Recipe

INGREDIENTS

Grated Carrot-½ cup

Readymade idli batter- 30 gm

Rice flour - 15 gm

Curds -2 tbsp

Asafoetida -¼ tsp

Ginger-Green chilli paste-1 tsp

Chilli powder for sprinkling

Oil-½ tsp

Fruit salt -1 tsp

Salt to taste

Water - 2 cups

Oil for greasing and brushing


DIRECTIONS


Mix carrot, idli batter, rice flour, curd, ginger-garlic-chilli paste, asafoetida in a deep bowl along with approx. 2 tbsp of water and mix well.


Just before steaming, sprinkle the fruit salt over the batter and pour 1 tbsp of water evenly over it.When the bubbles form, mix gently.


Grease a thali using a little oil. Pour the batter immediately into the greased thali and tilt the thali clockwise to spread it evenly to make an even layer.


Sprinkle a little chilli powder evenly over it and steam in a steamer for 10 minutes or till the dhoklas are cooked.


Brush little oil on top, cool slightly and cut into diamond shaped equal pieces.

Healthy Wealthy Info

Nutrition Information:

Energy(Kcal)- 220

Protein (g) - 5.2

Carbohydrate(g)- 34.2

Fat (g) - 5


Health Notes:

Carrots being loaded with beta-carotene which improves the vision and also filled with calcium, potassium, vitamin B and C. Carrots have a fat-fighting feature which is their respectable fiber content,in turn aiding weight loss and helps in lowering cholesterol levels. The addition of coriander leaves helps to replenish lost iron by the body

Green-peas, paneer and Potato cutlet

Green Peas, Paneer and Potato cutlet

Recipe

INGREDIENTS


For The Green Peas Mixture-

Boiled green peas, lightly mashed-1 cup

Grated paneer (cottage cheese) - 30gms

Oil-1 tsp

Finely chopped green chillies-1

Lemon juice-2 tsp

Salt to taste

For The Potato Mixture-

Boiled peeled and mashed potatoes- 1 small

Finely chopped green chillies-1

Pinch of Turmeric powder (Haldi)

salt to taste

oil-2 Tsp

For Cooking-

15gm wheat flour dissolved in 2 cups of water

Coarsely ground oats for coating - 15 gm

Oil-1 tsp


DIRECTIONS:

Heat the oil in a pan, add the green chilies and saute on a medium flame for a few seconds.Add the green peas, paneer, lemon juice, sugar and salt and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.Remove from the flame and keep aside to cool completely. 

For the potato mixture-

Combine the potatoes, green chilies, turmeric powder and salt in a bowl and mix well.

Heat the oil in a broad pan, add the potato mixture and cook on a medium flame for 1 minute, while stirring continuously. Keep aside to cool slightly.

Combine the green pea-paneer mixture & potato mixture in a bowl and mix well.Divide the mixture into equal portions and shape each portion into a thick round cutlet.

Dip each cutlet in the Flour-water mixture and roll in the oats until it is evenly coated from all the sides.

Heat the oil in a pan and cook the cutlets, 2 to 3 at a time, till they turn golden brown in color from both sides. Drain on absorbent paper.

Healthy Wealthy Info

Nutrition Information:

Energy (Kcal)- 465

Protein (g) - 8.7

Carbohydrate(g)- 38.8

Fat (g) - 4


Health Notes:

A perfect snack for a fit foodie! Green peas are rich in protein and fibre. Paneer adds to protein and is low in sodium. Oats and wheat flour add to the fibre, making the recipe super healthy.

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