Oats croquets

 

Print

Oats croquets

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Method: Pan fried
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Stomach upset episodes but tired of eating the plain non spicy rice preparations. Here is the recipe in your rescue- Oats croquets. The high fiber content from Oats and the gut friendly bacteria coming from curd will help you to keep the tummy healthy.


Ingredients

– 1.5 cup Quacker Oats 150gms
– 2 tbsp. low fat yoghurt
– 2 potatoes – boiled & mashed
– ½cup grated cauliflower
– ½ cup grated carrot
-Salt to taste
-½tsp red chili powder
-1/4 tsp garam masala
– ½tsp amchoor
– 2 tbsp. chopped fresh coriander


Instructions

1. Keep 1/2 cup oats aside for coating.
2. Mix yoghurt with 1 cup oats. Add all the remaining ingredients.
3.Make 8 balls of the above mixture. Flatten each ball
4. Spread the remaining ½ cup oats on a plate. Put about ½ cup milk or water in a flat dish/bowl. Dip each croquet in milk for a second
5. Cook the croquets in a nonstick pan on low heat on both sides. If needed, just spoon 1-2 tsp milk on the heart instead of oil



Nutrition

  • Serving Size: Serves 8
  • Calories: 200kcal
  • Fat: 10g
  • Carbohydrates: 90g
  • Fiber: 20g
  • Protein: 18g

Blueberry peach smoothie

Print

Blueberry peach smoothie

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Total Time: 10 mins
  • Category: Low fat
  • Diet: Low Fat

Description

Blueberry and peach smoothie is an easy, sugar free & healthy way to kick start as your breakfast dish or on the go snack.

Blueberries and peaches not only covers up your vitamin dose but also they are rich in antioxidants!!


Ingredients

– 3 ripe peaches
– 1 cup blueberries fresh or frozen
– 1 banana
– 1 cup low fat vanilla yogurt


Instructions

  1. Place chopped peaches and blueberries in a blender; add peeled banana and yogurt, and blend until smooth.
  2. Thin with some orange juice or water(optional).


Nutrition

  • Serving Size: Serves 2
  • Calories: 170kcal
  • Fat: 1.2g
  • Carbohydrates: 35.4g
  • Fiber: 4.1g
  • Protein: 4.3g

Chicken sausage salad

Print

Chicken sausage salad

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Category: Appetiser
  • Method: Sauteeing
  • Cuisine: Indian
  • Diet: Low Calorie

Description

This chicken sausage salad is quick, healthy and affordable! This salad is sure to fill you up without weighing you down.


Ingredients

– 3 chicken sausages
– 3 baby corns
– 3-4 tsp mushrooms 1lemon juice
– ¼ green capsicum & ¼ yellow capsicum
– ½ tomato

FOR DRESSING
– 3 tbsp. olive oil
– 1 tbsp. vinegar
– salt as per taste

– ¼tsp black pepper
– 1/4 tsp powdered sugar

– ½tsp mustard
– 1 tsp chopped parsley
– 1-2 flakes garlic – crushed & chopped


Instructions

1. Heat ½ tsp oil in a nonstick pan. Sauté sausages for 1-2 minutes till light golden. Remove from heat. Cut diagonally into slices or keep it longitudinal.
2.Deseed capsicums
3. Boil 2 cups water with ½ tsp salt
4. Pat dry vegetables on a clean kitchen towel. Slice baby corns diagonally, cut each mushroom into 4 pcs.
5. Mix sausages, mushrooms, baby corns, capsicums
6. Mix all the ingredients of the dressing with a whisk, till it gets thick
7. Pour the dressing over the salad mixture in the bowl. Mix well



Nutrition

  • Serving Size: Serves 2
  • Calories: 220kcal
  • Fat: 18g
  • Carbohydrates: 90g
  • Protein: 25g

Grilled tofu steaks

Print

Grilled tofu steaks

  • Author: Meenu Agarwal
  • Prep Time: 5 mins
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Method: Grilled
  • Cuisine: Indian tandoori
  • Diet: Gluten Free

Description

These grilled tofu steaks are the perfect low carb vegan protein packed recipe that can be served as a side or even as a no grain dinner meal option alongside a hearty bowl of vegetable soup. In terms of health benefits, Tofu is not only a great source of protein but is also a valuable plant source of manganese, iron , calcium and phosphorous!


Ingredients

– 100 gms Tofu
– 8 leaves Spinach
– 1 onion Chopped
– 2 garlic Chopped
– 2 tbsp Extra Virgin Oil
– 2 Blanch Tomatoes
– salt to taste
– Crush pepper to taste
– Oregano seasoning
– 1 onion small
– 1 garlic
– 1 Tomato Paste medium


Instructions

1) Slit upto 2/3rd of tofu steak.

2) Stuff the spinach mixture and close with soft hand.

3) Heat extra virgin oil in pan and grill the tofu steak till golden brown.

4) Grill vegetables in overheated pan in virgin olive oil as per your taste.

5) Add tomato sauce over the tofu steak and serve.


Notes

Accompaniments: Grilled vegetables (broccoli, zucchini, bell pepper, mushrooms, Baby corn, Asparagus, Carrot)

For stuffing: Heat extra virgin oil, sauté garlic and chopped onions until golden brown, add chopped spinach and cook to perfection. Cool the mixture for some time.

Sauce: Put little oil in pan, sauté garlic and onion till golden brown. Blanch chopped tomatoes, add seasoning to taste. Add tomato paste to adjust the consistency.


Nutrition

  • Calories: 160kcal
  • Fat: 20g
  • Carbohydrates: 40g
  • Protein: 22g

Hot and sour vegetable soup


Print

Hot and sour vegetable soup

  • Author: Meenu Agarwal
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Category: Soups
  • Cuisine: Chinese
  • Diet: Low Calorie

Description

This hot and sour vegetable soup recipe is an easy recipe that can be served as an appetiser or started just before a main course meal. Its a nutritionally loaded, tangy and spicy soup that will leave you wanting for more. This soup can be made with vegetables of your choice.


Ingredients

– 1 Spring onions Thinly Sliced
– 2 French beans Thinly Sliced
– 1/4 Capsicum Thinly Sliced
– 1/4 cup Cabbage cut into cubes
– 2 mushrooms Thinly Sliced
-1/2 tbsp Ginger & garlic paste
-Salt as per taste
– Black pepper to taste
– 3 drops Soy sauce
– 1/4 tbsp Tomato ketchup
– 1/2 tbsp Vinegar


Instructions

1) Take a pan. Add 1 tsp oil and heat it. Add ginger – garlic paste. Sauté for 1 minute.

2) Add all the chopped above listed vegetables in the pan and sauté it on low – medium heat. Stirring continuously.

3) Pour 1 glass vegetable stock to enhance its taste and fragrance. Bring to a boil. Add salt & pepper. Stir well.

4) Add vinegar, soy sauce, tomato ketchup and thin slices mushrooms to the boiling water. Mix well.

5) Serve hot. Garnish with the greens of the spring onions.



Nutrition

  • Serving Size: 4
  • Calories: 75kcal
  • Fat: 10g
  • Carbohydrates: 35g
  • Protein: 16g
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Get more of the goodness delivered to your inbox. No Spam - No Ads
Subscribe