High Cholesterol

Breakfast recipes

Vegetable Roll
  INGREDIENTS
 
  1. 1 cup chopped small cauliflower florets
  2. ½ cup chopped carrot cubes
  3. ½ cup chopped potato cubes
  4. ⅓ cup green peas, fresh or frozen
  5. ¼ cup chopped french beans
  6. 1.5 cups water for steaming veggies
  7. For Making Masala
  8. 2 tablespoons oil
  9. ¼ teaspoon ajwain (carom seeds)
  10. ¼ teaspoon cumin seeds
  11. ⅓ cup finely chopped onions or 1 medium sized onion, chopped
  12. 1 teaspoon Ginger-Garlic Paste
  13. 100 grams tomatoes or 1 large tomato or ½ cup chopped 1 cm tomato cubes
  14. 1/3 cup chopped 1 cm capsicum cubes (bell pepper)
  15. ¼ teaspoon turmeric powder
  16. ½ teaspoon kashmiri red chili powder or ¼ teaspoon red chili powder
  17. ½ teaspoon Coriander Powder
  18. ½ teaspoon Garam Masala Powder
  19. ¼ cup chopped coriander leaves
  20. ¼ cup grated or crumbled paneer, – optional
  21. salt as required
  22. Tortila
  23. ¼ teaspoon kashmiri red chili powder or one to two pinches of red chili powder
  24. ¾ teaspoon lemon juice
PREPARATION
    • Steaming Veggies
    • Rinse and chop all veggies and take them in a pan or bowl that fits inside a 3 litre pressure cooker. You can also add your choice of veggies.
    • Now add 1.5 cups water in the cooker. Place the pan in the cooker.
    • Pressure cook for 2 to 3 whistles on medium flame or for 12 to 15 minutes. The veggies have to cooked well, yet retain their shape. You can also steam veggies in a pan or an electric rice cooker. Cover and keep aside.
    • Kneading Dough
    • In a mixing bowl or pan or a large tray, take atta (whole wheat flour), oil & salt.
    • Then add 1 cup water in parts. First you can add ½ cup water and add the remaining required amount of water later.
    • Begin to knead. Add water as required and knead to a smooth soft dough
    • Cover the dough and keep aside for it to rest for 30 minutes.
    • Preparing Marinated Onions
    • In a small bowl, take thinly sliced onions, chaat masala, kashmiri red chili powder or a pinch of red chili powder lemon juice. 
    • Mix very well. Cover and keep aside or you can refrigerate too.
    • Making Veg Stuffing
    • Heat 2 tablespoons oil in a pan or kadai. Then add ¼ teaspoon ajwain (carom seeds) and ¼ teaspoon cumin seeds. Let them splutter.
    • Then add ⅓ cup finely chopped onions and saute till the onions turn translucent.
    • Add 1 teaspoon ginger-garlic paste.
    • Stir and saute till the raw aroma of both ginger and garlic goes away.
    • Add ½ cup chopped tomatoes.
    • Mix well and saute the tomatoes on a low to medium flame for 3 minutes or till they soften. 
    • Then add ¼ teaspoon turmeric powder, ½ teaspoon kashmiri red chilli powder, ½ teaspoon coriander powder and ½ teaspoon garam masala powder. Mix very well. If using regular red chili powder, then add ¼ teaspoon of it.
    • Then add ⅓ cup chopped capsicum cubes & saute for two or three minutes.
    • Next add all the steamed veggies. If there is any water in the pan of the steamed veggies, then add this water too. Also add salt as per taste.
    • Mix very well.
    • On a low to medium flame saute for 4 to 5 minutes. Do make sure that the veg stuffing is dry.
    • Next add ¼ cup chopped coriander leaves. Mix very well.
    • Lastly add ¼ cup grated or crumbled paneer. Paneer is optional and you can skip it. Check the taste and add more salt or chili powder if required. Mix very well and keep the veg stuffing aside.
    • Making Rotis For Veg Kathi Roll
    • After 30 minutes, divide the dough into small or medium sized balls. This depends on the size of the wraps you want to make. You can also make mini wraps.
    • Dust the dough ball with some flour. Then gently roll to thin roti. The roti should not be thick. If required while rolling, you can add some more flour.
    • Place the roti on a hot tawa. Cook the base till you see bubbles appearing on the rotis or the roti is ¼th cooked. Do note that the tawa should be hot. So cook on a medium-high to high flame. On a low flame, the rotis will become like papads.
    • Then flip roti.
    • Spread some oil all over.
    • Then flip again when the second side is ½ cooked.
    • Spread some oil on this side too. You will see golden blisters on the roti.
    • Flip once or twice more for even roasting. Remove and keep the roti in a roti basket or in a warm casserole. Prepare all rotis this way.
    • Making Kathi Roll
    • Now take a single roti. Place the mix veggie stuffing in the centre. If you have mint coriander chutney, you can also spread some chutney on the rotis, before placing the veg stuffing.
    • Sprinkle some chaat masala powder on top. Add the marinated onions on top of the veg stuffing. You can also add some grated cheddar cheese or paneer on top. Now roll both the sides of the roti
    • You can wrap them in butter paper or aluminium foil from the base, so that while eating the stuffing does not fall down. If you want you can even secure the wraps with a toothpick. You can even pack these in tiffin box. Skip adding onions if packing in tiffin box.
    • Serve veg kathi roll just plain as they taste good the way they are. Or you can accompany some chutney or tomato ketchup by the side.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Tortilla

1-6ich

15g

3g

1g

80

Mix Vegetables
Raw

1cup-1ser

5g

2g

0g

25

Bean brown

1/3cup-half serving

10g

5g

2g

80

 

 

30g

10g

3g

185 kcal

Date Shake
  INGREDIENTS
Recipe
  1. Dates (seedless)
  2. Milk
PREPARATION
    • In a blender add dates, half of the milk (to blend the dates well), cardamom, cinnamon and blender it well together.
    • Then add remaining milk and ice cubes. Add well again.
    • Pour milkshake in a glass and add vanilla ice cream for a different yet unique flavor.
    • Serve chilled

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Date

3oz-1sser

15g

0g

0g

60

Milk(low fat)

1cup-1ser

15g

7g

3g

100

 

 

30g

7g

3g

160 kcal

Crispy Chicken Wrap
  INGREDIENTS
Recipe
  1. 650 g Chicken Mini Breast Fillets
  2. 150 g Panko Breadcrumbs
  3. 2 Eggs
  4. Whole wheat flour
  5. Spice Mix
  6. 1 tbsp Onion Powder
  7. 1 tbsp Garlic Powder
  8. 1 tbsp Ginger Powder
  9. 1 tbsp Paprika
  10. 1 tbsp Black Pepper
  11. 1 tbsp Salt
  12. Toppings
  13. 2 Red Peppers
  14. 1 Lettuce
  15. 1 Large Onion
  16. 6 Tomatoes
PREPARATION
    • In a small mixing bowl add a tablespoon of onion powder, ginger powder, garlic powder, paprika, black pepper and salt. Mix the spice mix together until evenly distributed.
    • Pour half of the spice mix into the flour and the remaining half into the breadcrumbs. Mix the flour together until evenly distributed, then mix the breadcrumbs together until evenly distributed.
    • Take one piece of chicken and coat it in the flour, then the egg and then the breadcrumbs making sure the chicken strip is fully coated at each stage. Repeat this step for each chicken piece doing this one-by-one.
    • On a medium to high heat shallow fry the chicken pieces for 4 to 5 minutes. Fry on one side for 3 to 4 minutes and turn over using tongs, continue to fry for a further 1 to 2 minutes or until the chicken is golden brown and crispy.
    • Once all chicken pieces are fried, fry the onions on a medium heat for 1 to 2 minutes or until softened to your liking.
    • Time to assemble the wrap! To make the wraps I started with the sauce then lettuce, tomatoes, red peppers, crispy chicken, onions and then sealed the wraps. Watch the video to see how I wrapped it.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Whole wheat flour

12 tbsp – 4ser

60g

12g

4g

320

Chicken

3oz-3ser

0g

21g

12g

135

Egg

1

0g

7g

5g

75

Tomato+ Onion Raw

1/3cup-half serving

2g

1g

0g

10

 

 

62g

41g

21g

540 kcal

 
Whole Wheat Banana Pancake
INGREDIENTS
Recipe
  1. 1 cup white whole wheat flour or regular whole wheat flour
  2. 1 tablespoon baking powder (not baking soda!)
  3. ½ teaspoon ground cinnamon
  4. ¼ teaspoon fine sea salt
  5. ⅔ cup milk of choice*
  6. ½ cup mashed ripe banana (from about 1 large banana), plus another banana for slicing on top
  7. 1 large egg
  8. 2 tablespoons maple syrup or honey, plus more for serving
  9. 2 tablespoons melted unsalted butter or coconut oil
  10. ½ teaspoon vanilla extract
  11. Optional toppings: sliced banana, maple syrup, peanut butter or
PREPARATION
    • If you’re using an electric skillet, preheat it to 350 degrees Fahrenheit now. In a medium bowl, combine the flour, baking powder, cinnamon and salt. Whisk to blend.
    • In a smaller bowl, combine the milk, mashed banana, egg, maple syrup, butter and vanilla. Whisk until blended. Pour the liquid mixture into the flour mixture and mix just until combined.
    • If you are not using an electric skillet, heat a heavy cast iron skillet or nonstick griddle over medium-low heat. You’re ready to start cooking pancakes once a drop of water sizzles on contact with the hot surface. If necessary, lightly oil the cooking surface with additional butter or coconut oil, carefully wiping up excess with a paper towel (nonstick surfaces likely won’t require any oil).
    • Using a ⅓-cup measuring cup, scoop the batter onto the hot skillet, leaving a couple of inches around each pancake for expansion. Cook until small bubbles form on the surface of the pancakes, 2 to 3 minutes (you’ll know it’s ready to flip when about ½-inch of the perimeter is matte instead of glossy).
    • Flip the pancakes, then cook until lightly golden on both sides, 1 to 2 minutes more. Repeat the process with the remaining batter, adding more butter or oil and adjusting the heat as necessary.
    • Serve immediately or keep warm in a 200 degree Fahrenheit oven. If desired, top individual servings with a spread of peanut or almond butter and/or sliced bananas, and serve with more maple syrup or honey on the side.
    • Leftover pancakes can be stored in the refrigerator for up to 3 days, or frozen for up to 3 months. To reheat, stack leftover pancakes and wrap them in a paper towel before gently reheating in the microwave.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Whole wheat flour

9Tbsp-3ser

45g

9g

3g

240

Milk(low fat)

Half cup-half ser

0g

5g

3g

50

Egg

1

0g

5g

4g

75

Olive oil

1tbsp-1ser

0g

0g

5g

45

Banana baby size

1-1ser

10g

0g

0g

50

 

 

65g

19g

15g

460 kcal

Orange Juice
  INGREDIENTS
Recipe
  1.   Orange
PREPARATION
    • Peel the oranges and take the orange segments in a mixie jar or blender jar.
    • Add 1 tablespoon lemon juice. This is optional and you can skip if you want.
    • Run the mixie or blender on low to medium speed for some seconds till the mixture becomes pulpy and the oranges are crushed. Avoid blending too much as we just need to crush the segments and not the seeds.
    • If the seeds gets crushed, the juice will become bitter. So don’t blend at a stretch. You can also use the pulse option of the blender. If you prefer you can remove the orange seeds before juicing them.
    • Line a juice strainer over a bowl or pan. In the juice strainer, pour the orange juice.
    • Strain the juice with a help of a spoon. Keep on pressing and moving the spoon, so that the all the juice is strained well.
    • You should only have the stringy orange pulp remaining after all the juice is strained.
    • The juice will be collected in the bowl or pan. If you want you can add some sugar or honey or jaggery to the juice to sweeten it.
    • Pour immediately in glasses and serve orange juice.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Orange

3-3ser

45g

0g

0g

180

 

 

 

 

 

180 kcal

Lunch Recipes

Bean Qeema
  INGREDIENTS
Recipe
  1. Olive Oil
  2. Ginger Garlic Paste
  3. Minced chicken
  4. Tomatoes (Medium-sized & chopped)
  5. Fried Onions
  6. Salt (As needed)
  7. Red Chili Powder
  8. Cumin
  9. Turmeric powder
  10. Garam Masala
  11. Coriander Powder
  12. Water
  13. (White Beans (Boiled)
  14. Yogurt
  15. Garam Masala
PREPARATION
    • Add cooking oil in a pan
    • Then add ginger garlic paste, fry it lightly
    • Add minced mutton, tomatoes, fried onions, salt, red chili powder, cumin, turmeric powder, Garam Masala, coriander powder, water & cook for 20-25 minutes on medium flame
    • Then add white beans (Boiled), Garam Masala, & cook for some seconds
    • Complete Garnishing with the help of lemon slices & green chilies

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Chicken

4oz -4ser

0g

28g

12g

180

White bean

1/2cup-1ser

15g

3g

1g

80

Onion

1/2cup-half ser

3g

1g

0g

15

Tomato

1/2cup-half ser

3g

1g

0g

15

Yogurt(low fat)

1/3cup-half cup

8g

5g

1g

50

Olive oil

1tbsp-1ser

0g

0g

5g

45

 

 

29g

38g

19g

385 kcal

Potato Egg
 INGREDIENTS
Recipe
  1. 2 tablespoons olive oil, divided
  2. 1/2 white onion, roughly chopped
  3. 3 cloves garlic, minced
  4. 3 teaspoons ancho chili powder, divided
  5. 1 teaspoon salt
  6. 1/2 cup chicken or vegetable broth
  7. 1 28 ounce can tomatoes (can be diced or whole)
  8. 5–6 eggs
  9. 1 cup diced potatoes (like those little Klondike golden baby potatoes)
PREPARATION
    • SAUCE: Heat one tablespoon oil in a deep pot over medium heat. Add the onions and saute until very soft. Add the garlic, salt, two teaspoons of the ancho chili powder, vegetable broth, and tomatoes. Simmer for 10-15 minutes. Transfer to a blender and puree until smooth.
    • POTATOES: In the same pot that the sauce was in, heat the remaining one tablespoon oil over medium heat. Add the potatoes and remaining one teaspoon of ancho chili powder. Saute the potatoes for a few minutes until browned out the outside. Add the sauce back to the pot (be careful – it might splatter if it’s too hot) and simmer for another 10 minutes to cook the potatoes.
    • EGGS AND KALE: Stir in the kale. Use a spoon to make little holes for the eggs on top of the sauce. Crack the eggs directly into the warm sauce and cover. With the heat on low (sauce barely bubbling) and the cover on, cook the eggs for 10 minutes. Remove from heat and keep cover on for another 5 minutes. This should give you medium-soft yolks. Leave the cover on as much as possible during this time so that heat does not escape – I found it easiest to just shake the pan lightly to check the doneness of the eggs (if they jiggle a lot, they’re probably not done

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Potato+
Tomato Raw

1cup-1ser

5g

2g

0g

25

Onion

1/3cup-ha1f ser

2g

1g

0g

15

Egg

1

0g

7g

5g

75

 

 

7g

10g

5g

115 kcal

Karahi Qeema
INGREDIENTS
Recipe
  1. Chiken Qeema 1/2 kilo
  2. Onion 4 adad
  3. Tomato 2 adad
  4. Ginger, Garlic paste 2tbl
  5. Red chili crushed 1tbl
  6. Red chili powder 1 tbl
  7. Haldi Powder 1/4 tbl
  8. Dhania powder 1/2 tbl
  9. Black paper sabot 6 adad
  10. Zeera 1/4 tbl
  11. Kari pata 3 adad
  12. Sabot lal mirch 5adad
  13. Lemon juIce 2tbl
  14. Kalonji 1/4 tbl
  15. Salt To taste
  16. Qeema masala 2tbl
  17. Green paper 3 to 4
  18. Garam masala powder
  19. Olive oil
PREPARATION
    • Begin by heating the oil in your pan or pot. Once heated, add the onions, garlic and ginger and sauté till brown
    • Add the minced meat and brown.
    • Once sufficiently browned, add all the spices and 1 cup of water for lamb, beef or goat and 1/2 cup for chicken. Bring to a boil, then allow to simmer.
    • Simmer till the meat is of the way cooked. This will vary for the kind of meat you have but I find the times to be around 25 minutes for lamb and mutton, 35 minutes for beef and 10 minutes for chicken. Once this stage is reached, add in the tomatoes.
    • Continue to simmer on medium-high until the water begins to dry out and the oil starts to separate from the curry. You will need to stay near the stove constantly at this point to ensure the water dries without allowing the curry to burn.
    • Once the water has mostly evaporated and the consistency is of your liking, turn off the heat.
    • Garnish with julienned ginger, green chili and chopped coriander (optional)

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Chicken Minced

4oz-4ser

0g

24g

12g

160

Olive oil

1tbsp-1ser

0g

0g

5g

45

Tomato+ Onion

1/3cup-half ser

2g

1g

0g

15

 

 

2g

25g

18g

220 kcal

Brinjal Potato
 INGREDIENTS
Recipe
  1. Olive oil
  2. Cumin / jeera
  3. Clove garlic (finely chopped)
  4. Ginger (finely chopped)
  5. Chili (slit)
  6. Onion (finely chopped)
  7. Turmeric
  8. Kashmiri red chili powder
  9. Coriander powder
  10. Cumin powder / jeera powder
  11. Potato / aloo (peel & cube)
  12. Salt
  13. Water
  14.  Tomato (finely chopped)
  15. Brinjal / eggplant / baingan
  16. Coriander (finely chopped)
PREPARATION
  1. Firstly, in a large kadai heat oil and sauté spices.
  2. Now add onion and sauté until they turn golden brown.
  3. Further, add spice powder and sauté on low flame.
  4. Add potato, salt and sauté on a low flame.
  5. Add water, cover and cook until the aloo is almost cooked.
  6. Now add tomato and sauté for a minute.
  7. Further, add brinjal, salt and mix gently until the spices are combined well.
  8. Cover and cook or until brinjal is cooked well.
  9. Finally, add coriander and enjoy aloo baingan recipe with roti.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Olive oil

Tbsp-1ser

0g

0g

5g

45

Onion + Tomato

1/2cup –  1serving

5g

2g

0g

25

Potato cube +Brinjil (raw)

1cup-1ser

5g

2g

0g

25

 

 

10g

4g

5g

95 kcal

Chicken Gravy
  INGREDIENTS
Recipe
  1. Olive oil
  2. Chicken
  3. Cumin seeds
  4. Onion, finely chopped
  5. Clove garlic, minced
  6. Minced fresh ginger root
  7. Tomato paste
  8. Garam masala
  9. Ground turmeric
  10. Salt, or to taste
  11. Chili pepper, seeded and minced
  12. Water
PREPARATION
    • Heat the oil and ghee in a large pot over medium heat. Cook the cumin seeds in the oil until the seeds begin to change colorStir in chopped onion cook and stir until onion has softened and turned translucent, about 5 minutes.
    • Add the garlic and ginger; continue cooking until the onions brown, about 5 minutes more.Mix in the chopped tomato, tomato paste, garam masala, turmeric, salt, serrano pepper, and water; simmer 5 minutes.
    • Lay the chicken into the sauce; mix gently to coat the legs. Cover pan and reduce heat to medium-low. Cook until chicken is no longer pink near the bone, about 40 minutes. Garnish with cilantro to serve.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Chicken

4oz-4ser

0g

24g

12g

180

Olive oil

1tbsp-1ser

0g

0g

5g

45

Tomato paste

1/3cup- half ser

2g

1g

0g

15

 

 

2g

25g

20g

240 kcal

Dinner Recipes

Chicken Broccoli Pasta
 INGREDIENTS
Recipe
  1. 0live oil
  2. Chicken breast
  3. Chopped onion
  4. Garlic, chopped
  5. Tomatoes
  6. Fresh broccoli florets
  7. Salt and pepper to taste
  8.  Pasta
  9. Basil leaves, cut into thin strips
PREPARATION
    • In a large skillet over medium heat, warm oil and add chicken; cook until slightly brown. Add onion and garlic to cook for about 5 minutes or until garlic is golden and onions are translucent.Add tomatoes, broccoli, salt, pepper and oregano; stir well and bring to a boil. Cover and turn down heat to simmer for about 10 minutesMeanwhile, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until tender; drain and add back into pot. Pour chicken sauce into pot and mix well.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Olive oil

1tbsp-1ser

0g

0g

5g

45

Chicken

40z -4ser

0g

24g

12g

180

Pasta Cooked

1/2cup-2ser

30g

6g

2g

160

Broccoli + Tomato cooked

1/2cup-1ser

5g

2g

0g

50

 

 

35g

32g

19g

435 kcal

Bhunni Mash Daal
  INGREDIENTS
Recipe
  1. Yellow  lentil skinless
  2. Olive oil
  3. Ginger garlic paste
  4. Red chilies whole
  5. Cumin powder
  6. Salt to taste
  7. Red chili flakes
  8. Coriander powder
  9. Turmeric powder
  10. Black pepper
  11. Tomato puree
  12. Garam masala
  13. Lemon juice
  14. Coriander leaves as required
PREPARATION
    • Olive oil
    • Red chilies (sliced)
    • Green chilies (sliced)
    • Ginger
    • Method
    • Wash lentil and soak it for 30 minutes in warm water.
    • Simmer water in a pan and boil lentil until 80% cooked. Strain and set aside.
    • In a pan heat oil add ginger garlic paste, red whole chilies and sauté it for a minute.
    • Add tomato puree and cook it for 3 to 4 minutes on medium low flame.
    • Then add salt, red chili flakes, coriander, turmeric, black pepper, garam masala and cook for 3 to 4 minutes.
    • Add boiled lentil and cook for 5 minutes. Lastly mix fenugreek leaves, coriander leaves, and lemon juice and turn off the flame.
    • In another pan melt butter, green chilies, ginger and fry for 1 to 2 minutes.
    • Pour the prepared tarka on daal. Your tasty Dhabi style daal mash is ready to serve.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Yellow Lentil

1/2cup-1ser

15g

7g

3g

125

Olive oil

1tbsp -1ser

0g

0g

5g

45

Onion

1/2cup-half ser

3g

1g

0g

15

Tomato

1/2cup-half ser

3g

1g

0g

15

 

 

21g

9g

8g

200kcal

Vegetable Qofta Gravy
  INGREDIENTS
Recipe
  1.  Mixed vegetables
  2. Slices bread
  3. Mashed potatoes
  4. Pepper, finely chopped
  5.  Onion chopped
  6. Minced fresh ginger
  7. Salt
  8. Olive oil
  9. For the Gravy
  10. Onions, chopped
  11. Minced ginger
  12. Minced garlic
  13. Ground coriander
  14.        Ground turmeric
  15. Garam masala
  16. Tomato paste
  17. Salt to taste
PREPARATION
    • Boil the mixed vegetables till soft. Drain, and allow to cool to room temperature. When cool, chop fine and set aside.
    • Moisten the slices of bread with a little water and squeeze out the excess. Stir together the vegetables, bread, mashed potatoes, serrano, onion, ginger, cilantro, and salt. Form into 8 balls
    • Heat oil in deep-fryer to 375 degrees F (190 degrees C).
    • Fry the koftas in the hot oil until golden brown. Drain on paper towels, and allow to cool to room temperature.
    • Make the gravy by melting the butter in a large saucepan over medium-high heat. Stir in the onions, ginger, garlic, ground coriander, turmeric, and garam masala; cook until the onions have softened. Mix in the tomato paste and cook for 5 minutes. Pour in the milk and season with salt; cook for 10 to 15 minutes more, stirring occasionally.
    • To serve, reheat the koftas in the gravy. Garnish with the cream and chopped cashews.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Mix vegetables cooked

1/3cup-half ser

2g

1g

0g

12

White Bread

1slice-1ser

15g

3g

1g

80

Mashed Potato

1/3cup-half ser

10g

1g

2g

55

Olive oil

1tbsp-1ser

0g

0g

5g

45

Tomato sauce

1/3cup-half ser

2g

1g

0g

15

Milk

Half cup-half ser

9g

7g

3g

50

 

 

38g

13g

11g

257 kcal

Shami Kabab With Zere Brown Rice
  INGREDIENTS
Recipe
  1. Yellow lentils
  2. Water
  3. Ground chicken
  4. Onion
  5. Green chili peppers, finely chopped, or more to taste
  6. Ginger-garlic paste
  7. Gram masala
  8. Salt, or more to taste
  9. Egg beaten
  10. Olive oil
PREPARATION
    • Place lentils in a container. Pour in enough water to cover and let soak, at least 30 minutes. Drain.
    • Combine drained lentils, 4 1/4 cups water, ground chicken, onion, green chile peppers, ginger-garlic paste, garam masala, and salt in a large pot. Bring to a boil; reduce heat and let simmer until water has been mostly absorbed and lentils are soft, 20 to 25 minutes.
    • Place the lentil mixture in a food processor and pulse until smooth. Stir in cilantro.
    • Shape mixture into patties and dip into beaten eggs.
    • Heat oil in a large skillet over medium heat. Pan-fry patties in batches until golden brown, about 3 minutes per side.
    • Ingredients for zeera rice
    • Brown Rice
    •  Water + extra for soaking
    • Olive oil
    •  Bay leaf
    •  Cinnamon Stick
    • Cloves
    •  Jeera Cumin Seeds
    •  Green Chili chopped finely
    • Salt
    • Coriander chopped for topping
    • Wash the Brown rice a few times, and then soak it in enough water so that the rice is completely soaked and has an inch of extra water on top. Soak the rice for 30 minutes.
    • When you are ready to cook, drain all the water from the rice and set the rice aside.
    • Heat olive oil in a pot and add the whole spices and cumin seeds to it. Once the cumin seeds start spluttering, add the chopped green chilli and drained rice to it.
    • Toast the rice in the pan for two minutes on a medium flame. This helps add more flavour to the rice, and prevents it from sticking and becoming gluggy
    • Add two cups water and salt to the rice and mix well. Bring the rice to a quick boil, and then reduce the heat to a simmer. Cover and cook for approximately six minutes, till all the water has evaporated and the rice is cooked through.
    • Turn off the flame and let the rice rest for 5 more minutes. Top with chopped coriander and serve hot.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Olive oil

1Tbsp-1ser

0g

0g

5g

45

Egg

1

0g

7g

5g

75

Yellow lentil

1/2cup-1ser

15g

7g

3g

125

Chicken

2oz-2ser

0g

7g

3g

45

 

 

15g

21g

16g

290 kcal

Olive oil

1tbsp- 1ser

0g

0g

5g

45

Brown Rice

1/2cup-2ser

30g

21g

2g

160

 

 

30g

21g

7g

205 calories

Chicken Fried Rice
  INGREDIENTS
Recipe
  1. Olive oil
  2. Carrots
  3. Sliced green onions, white and lighter green parts
  4. Garlic powder
  5. Ground ginger
  6. Cooked rice, cooled
  7. Salt
  8. Ground black pepper
  9. Shredded cooked chicken
  10. Peas
  11. Eggs, beaten
  12. Sliced green onions, or to taste
PREPARATION
    • Heat olive oil in a large, nonstick skillet over medium-high heat. Add carrot and green onion; cook, stirring constantly, for 2 minutes. Stir in garlic powder and ginger and cook for 2 minutes. Stir in rice, salt, and pepper; cook, stirring only once or twice, until rice is lightly browned, about 5 minutes. Stir in chicken and peas; cook for 2 minutes.
    • Push rice mixture to the sides of the pan, creating a circle in the middle, pour egg into the center. Cook egg, stirring often, until almost set, about 3 minutes. Stir egg into the rice mixture.  And sever it

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Olive oil

1tbsp-1ser

0g

0g

5g

45

Carrot cooked

1/2cup-1ser

5g

2g

0g

25

Brown rice

1/2cup-2ser

30g

6g

2g

160

Chicken

3oz-3ser

0g

21g

9g

135

Pea

1/3cup-half ser

2g

1g

0g

15

 

 

37g

30g

16g

380 kcal

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