DALIA VEGETABLE UPMA

Broken wheat upma or dalia is a healthy, delicious and nourishing breakfast.You will love its hearty, warm aroma and the delightful, grainy taste.

PREPARATION TIME  : 15 min.
TOTAL TIME               : 30 min.
CALORIES                  : 176

INGREDIENTS  :

• 1 cup dalia or broken wheat
• 3 cup boiled water
• 1 small onion chopped
• 2-3 green chillies chopped
• 1 small capsicum chopped
• 1 medium carrot chopped
• 1 small potato chopped
• 1 medium tomato chopped
• 1 tsp mustard seeds
• 1 tsp jeera 
• 1/4 tsp haldi powder
• 2 tbsp roasted groundnuts
• 1 tsp lemon juice
• 2 tbsp oil
• salt to taste

METHOD  :

1. Dry roasted dalia in a pan on medium heat till u get a nice aroma. Keep aside.
2. Heat oil in a pan or kadai and add jeera, mustard seeds, curry leaves and green chillies. Allow them to spullter.
3. Then add rest of the chopped vegetables and fry them for 3-4 mins. 
4. Add dalia, salt, haldi and stir it properly.
5. Add boiled water into the pan . Stir well and close the lid.
6. Cook for 5-7 mins. or until it cooks properly.
7. Garnish it with roasted groundnuts and serve hot.

SWEET & SOUR GRILLED PANEER

Tempting sweet & sour grilled paneer that is worthy of being classified as gourmet food. It is quite rich although made only with low-fat paneer, and should ideally be an occasional treat for adults and kids.

PREPARATION TIME  : 20 min.
TOTAL TIME               : 30 min.
CALORIES                  : 80

INGREDIENTS :

• 1 cup paneer cut in 1 in. cubes
• 4 spring onion with green finely chopped
  
• 2 tbsp honey
• 1 tbsp chilli sauce
• 1 tsp lemon juice
• 3-4 cloves finely chopped garlic
  
• 1 tbsp finely chopped fresh coriander leaves 
  
• 1 tbsp butter
• Salt to taste

  

METHOD : 

 

1. Combine all the ingredients in a bowl and mix well. 
2. Allow to marinate for at least 15 to 20 minutes.
3. Arrange the paneer cubes neatly onto wooden skewers and grill them over a charcoal barbeque or in grilled pan  till they are lightly browned on all sides.
4. Serve hot with onion rings.

MOONG CHAAT

A low calorie healthy, tasty, nutritious, flavourful for summers. Pomegranate perk up this colourful chaat.

PREPARATION TIME  : 20 min.
TOTAL TIME               : 30 min.
CALORIES                  : 100

 INGREDIENTS :

• 1/2 cup soaked yellow split moong dal
• 1/2 cup pomegranate
• 1/2 cup finely chopped onion
• 1 medium size finely chopped tomato
• 1-2 finely chopped green chilies
• 1 tbsp finely choppes fresh mint leaves
• 2 tbsp finely chopped fresh coriander leaves 
• 1 tsp chaat masala
• 2 tsp lemon juice 
• Sev namkeen for garnishing
• salt to taste 

METHOD :

1.  Clean, wash and soak the moong dal in enough water for ½ hour and drain well.
2.  In a deep non-stick pan take 3 cups of water , 1/2 tsp salt , soaked moong dal and cook it on a medium flame till it is half done, while stirring ensure that each grain of the dal is separate.
3. Strain the dal using a strainer and keep aside to cool for 10 minutes.
4. Combine all the left ingredients, including the moong dal, in a large bowl and mix well.  
5. Granish it with sev namkeen and serve immediately.  

CRISPY SOYA CHAAP

Soya chaap is rich in protein and is made in various ways. Every recipe has different flavors. Lets make Crispy Soya chaap it is relished by kids and adults.

PREPERATION TIME  : 30 min.
TOTAL TIME               : 45 min.
CALORIES                  : 350

 INGREDIENTS :

• 6 Soya Chaap 
• 1/2 cup curd
• Salt to taste 
• 1 tsp coriander powder   
• 1/2 tsp garam masala
• 1/2 tsp  ginger paste
• 1/2 cup refined flour 
• 1 cup bread crumbs
• 1/2 tsp red chilly powder
• 1/2 tsp chilly flakes
• 1/4 tsp (coarsely ground) black pepper
• 1/4 tsp turmeric  powder
• 1/2 tsp oregano
• Oil for frying

METHOD :

1. First take a big bowl and add 2 tbsp curd,1/2 tsp ginger paste,1/2 tsp garam masala, 1 tsp coriander powder, 1/2 tsp red chili powder,1/4 tsp turmeric powder and salt to taste. Mix all ingredients well.
2. Take soya chaaps, Put 3 to 4 marks on each soya chaap with help of a knife. Dip the soya chaap in the masala and coat well with spoon. Then keep aside for 30 minutes so that spices are absorbed well.
3. Take 1/2 cup refined flour add water and make thin slurry. Add spices to the refined flour slurry, add 1/2 tsp chili flakes,1/ tsp coarsely ground black pepper, add 1/2 tsp oregano and 1/2 tsp salt. Mix all ingredients well.
4. After 30 minutes, Soya chaap is marinated and ready then dip the chaap in refined flour slurry. Then coat it with bread crumbs. Coat all likewise.
5.  Meanwhile put oil in wok to heat.
6. Put the soya chaap to fry. Stir and fry well till golden brown and ready. Then take out in a plate. Fry all likewise. it takes 4 to 5 minutes to fry soya chaaps once.
7. Serve hot with green chutney and onion rings.

TOFU AND BEETROOT KEBAB

These tofu and beetroot kebabs are a power house of energy. These kebabs hardly have any calories and also serves as a tiffin box option for kids.

PREPARATION TIME : 10 min.
TOTAL TIME              : 25 min.
CALORIES                 : 112

INGREDIENTS :

• 1 cup grated beetroot
• 200 gms tofu
• 1-2 finely chopped green chillies
• 1/2 Tbsp garlic paste
• 1 Tbsp amchoor powder
• Chaat masala, a pinch
• Salt to taste
• 1/4 cup chopped cashew nuts, to stuff
• 1/2 cup crushed oats, to coat
• Oil, to pan fry

METHOD : 

1. Take a bowl and put the grated beetroot, the tofu followed by garlic, green chillies, amchoor, chaat masala, and salt.
2. Mince with your hands & make round patties and insert the chopped cashews as a filling. Make round kebabs.
3. Coat the patties with crushed oat powder.
4. In a flat pan heat the oil and lightly fry these.
5. Serve with green chutney or tomato ketchup.