Low Cal Snaks

7/31/2019 Low Cal Snaks

1/12

Baby Corn PhudinaIngredientsFor The Green Chutney1 cup chopped mint leaves (phudina)1/2 cup chopped coriander (dhania)1/4 cup sliced onions1 tbsp lemon juice

1/4 tsp sugar2 to 3 green chillies , roughly choppedsalt to tasteOther Ingredients2 cups baby corn , cut into 2 vertically2 tsp melted low-fat butter1 1/2 tsp cornflour1/4 tsp black salt (sanchal)salt to tasteFor The Serving1/4 cup sliced onions4 lemon wedges

MethodFor the green chutney

1. Combine all the ingredients and blend in a mixer to a smooth paste, using very littlewater.2. Refrigerate and use as required.

How to proceed

1. Boil the baby corn in salted water till they become soft and are cooked.

2. Combine the baby corn with the prepared chutney in a bowl, toss well and keepaside for 10 minutes.3. Heat the butter in a broad non-stick pan, add the marinated baby corn and saut ona medium flame for a minute.4. Add the cornflour, black salt and salt and saut on a medium flame for another 2 to3 minutes.5. Serve hot with onions and lemon wedges.

Nutrient values Per Serving

EnergyProtein

Carbohydrates

Fat FibreVitaminC

63calories 1.6 gm9.4 gm 2.6 gm1.0 gm7.9 mg
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2/12

Raw Banana ErriseryIngredients

3 raw bananas (plantians)

1/4 tsp turmeric powder (haldi)2 tsp mustard seeds ( rai / sarson)2 tsp urad dal (split black lentils)4 whole dry red chillies12 to 14 curry leaves (kadi patta)1 tbsp freshly grated coconut2 tsp oilsalt to taste

Method

1. Peel the bananas and cut into cubes.2. In a pan, add the bananas, cup water, turmeric powder and salt and allowit to cook till bananas are tender and the water dries up. Keep aside.3. Heat the oil in a non-stick pan, add the mustard seeds and urad dal andallow them to crackle.4. Add the dry red chillies and curry leaves and stir for a few seconds.5. Add the cooked bananas and coconut and mix well. Cook over a slow flamefor 5 to 7 minutes.6. Serve hot.

Nutrient values per serving

Carbohydrate Energy Fat Potassium Protein

13.2 gm. 91 kcal. 3.8 gm. 53.6 mg. 1.1 gm.

Soya CrispsIngredients1/2 cup soyabeans,1/2 tsp turmeric powder (haldi),1 tsp oil,1 tsp salt

Method1. Soak the soyabeans in water for 2 to 3 hours. Drain and discard the water.2. Add the turmeric powder and salt to the soya beans, mix well and keep

refrigerated overnight (6 to 8 hours).3. Add 1 teaspoon oil to the beans, mix well and place the beans in a shallowmicrowave safe plate and microwave on high for 5 minutes, stirring once after 2minutes.4. Repeat for the other half. Allow the soya crisps to come to room temperatureand store in an air-tight container.
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3/12

Masalewali TuraiIngredients4 tomatoes2 tsp oil

1/2 tsp cumin seeds (jeera)1/2 cup chopped onions1/2 tsp turmeric powder (haldi)1 tsp grated ginger (adrak)1 tsp finely chopped green chillies1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder1 1/2 tsp chilli powder1 1/2 tsp dried mango powder (amchur)1 tsp garam masala2 cups thickly sliced ridge gourd (turai)salt to taste

For The Garnish1/4 cup chopped coriander (dhania)

Method

1. Boil a vesselful of water and add the tomatoes to it.2. Remove after a few minutes, peel and blend to a smooth pure. Keep aside.3. Heat oil in a non-stick kadhai and add the cumin seeds.4. When the seeds crackle, add the onions and saut till they turn translucent.5. Add turmeric powder, ginger and green chillies and saute till the onions turn

golden brown in colour. Sprinkle little water while cooking to avoid the masalasbeing burnt.6. Add the tomato pure, mix well and cook for 5 to 6 minutes.7. Add coriander-cumin seed powder, red chilli powder, amchur powder andgaram masala and mix well. Sprinkle little water again.8. Add the ridge gourd, salt and 1/2 cup of water and mix well. Cook for 10minutes on a medium flame, while stirring occasionally.9. Serve hot garnished with coriander.


Carbohydrate Energy Fat Potassium Protein Vitamin C

6.3 gm. 55 kcal. 2.7 gm. 159.8 mg. 1.2 gm. 25.4 mg.
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4/12

Soya Tikkis in Malwani GravyFor the soya tikkis1 cup soya chunks (nuggets)1/4 cup grated carrot

1 potato, boiled and mashed1 tsp finely chopped green chilliessalt to tasteOther ingredients2 tbsp grated fresh coconut3 cloves ofroasted garlic1/4 cup chopped coriander (dhania)1 whole dry kashmiri red chillies, dry roasted25 mm. (1") piece ofginger (adrak)1/4 tsp turmeric powder (haldi)2 roasted onions, finely chopped

salt to tasteMethodFor the soya tikkisGrind the soya nuggets in a mixer to a coarse powder and soak them in hot waterfor 2 to 3 minutes. Strain and discard the water.1. Squeeze and discard all the remaining water.2. Add the carrots, potatoes, green chillies and salt and mix well.3. Divide the mixture into 8 equal portions and shape each portion into a flattikki.4. Cook them on a hot non-stick pan till brown on both the sides. Keep aside.How to proceed

1. Heat a thick iron tava (griddle) and when it is hot, add the coconut.2. Dry roast for about 2 minutes or till brown while stirring continuously.3. Add the garlic, coriander, red chilli, ginger, turmeric powder and half theonions and blend to a smooth paste in a mixer. Keep aside.4. Heat a non-stick kadhai on a medium flame and when it is hot, add theremaining onions, prepared paste, salt and 1 cup of water and simmer for 8 to 10minutes. Keep aside.5. To serve, place the soya tikkis on a serving dish and pour the hot gravy ontop.
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5/12

Tandoori GobhiIngredients2 cups parboiled cauliflower florets1/2 tsp cumin seeds (jeera)1 cup sliced onions1 cup sliced capsicum1 tsp oilsalt to taste

To be mixed into a marinade1/2 cup low fat curds (dahi), whisked1 tsp besan (Bengal gram flour)1 tsp ginger (adrak) paste2 tsp garlic (lehsun) paste1 tsp chilli powder1/2 tsp dried fenugreek leaves (kasuri methi)

salt to tasteOther ingredients2 coals1 tsp oil

For the garnish1 tbsp chopped coriander (dhania)

Method1. Marinate the cauliflower florets in the prepared marinade for approx. 15minutes.2. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle,

add the onions and capsicum and saut till they turn translucent.3. Add the cauliflower along with the marinade and saut for 10 to 12 minutestill the cauliflower is cooked. Pour into a bowl. Keep aside.4. Heat the coals on an open flame to ignite them.5. Transfer to a small katori (bowl) with the help of a pair of tongs.6. Place this katori (bowl) in the bowl containing the cooked cauliflower.7. Pour oil on the ignited coal and cover the larger bowl with a lid.8. Keep aside for about 5 minutes and then remove the lid and discard thesmall katori of coals. This process, called smoking, imparts the typical tandooritaste to the dish.

9. Serve hot garnished with coriander.Tips1. VARIATION: TANDOORI PANEER2. Replace the cauliflower with 1 cups of low fat paneer (cottage cheese) /tofu (soya paneer).


Fat Energy Carbohydrates Cholesterol Fibre Protein

1.6 gm. 46 kcal. 5.8 gm. 0.5 mg. 0.7 gm. 2.3 gm.
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6/12

Healthy ChivdaIngredients1 cup quick cooking rolled oats1/4 cup roasted beaten rice (poha)1 urad dal papad, roasted and crushed

1/4 cup roasted chana dal (daria)1/4 tsp mustard seeds ( rai / sarson)2 green chillies, slit lengthwise6 to 8 curry leaves (kadi patta)a pinch ofasafoetida (hing)a pinch ofturmeric powder (haldi)1 tsp powdered sugar2 tsp oilsalt to taste

Method1. Heat the oil in a non-stick pan, add the mustard seeds, green chillies and curryleaves and fry for some time.2. When the seeds crackle, add the asafoetida and turmeric powder and mix well.3. Add the oats, poha, papad, chana dal, sugar and salt and mix well. Cool andstore in an air-tight container.

Ingredients1 cup beaten rice (poha)1 tsp raw peanuts (optional)1/4 tsp mustard seeds ( rai / sarson)2 green chillies, slit lengthwise4 to 5 curry leaves (kadi patta)

1 tbsp roasted chana dal (daria)a pinch ofasafoetida (hing)a pinch ofturmeric powder (haldi)1 tsp powdered sugar1 tsp oilsalt to taste

Method1. Roast the poha and peanuts in a non-stick pan, stirring occasionally till thepoha is crisp (approx. 3 to 4 minutes).2. Heat the oil in a non-stick pan, add the mustard seeds, green chillies, curry

leaves and roasted chana dal and stir.3. When the seeds crackle, add the asafoetida and turmeric powder and mixwell.4. Add the roasted poha and peanuts, sugar and salt and mix well.5. Cool and store in an air-tight container.


Amt Energy Protein Cho Fat Vit A Vit C Calcium Iron F. Acid Fibre

22 gm 83 kcal 1.8 gm 15.2 gm 1.7 gm 16.4 mcg 0.0 mg 5.2 mg 3.2 mg 5.9 mcg 0.2 gm
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7/12

Oats Chaat

For The Meetha Chutney (makes Approx. 2 1/2 Cups)1 cup deseeded dates (khajur)1/2 tbsp deseeded tamarind (imli)

1 tbsp lemon juice1/2 tsp chilli powder1 tsp cumin seeds (jeera) powder1/2 tsp black salt (sanchal)salt to taste

Other Ingredients1 cup quick cooking rolled oats1/2 cup oat flakes (readily available in the market)1/4 cup finely chopped tomatoes1 cup beaten low-fat curds (dahi)1 tbsp meetha chutney , recipe above1/4 cup cooked kala chana (brown chick peas)2 tsp chilli powder2 tsp cumin seeds (jeera) powder2 tsp black salt (sanchal)2 tsp chaat masala

For The Garnish1/2 cup finely chopped coriander (dhania)3 tbsp fresh pomegranate (anar)

MethodFor the meetha chutney1. Wash the dates and tamarind and put them in a pressure cooker on a highflame for 2 whistles.2. Allow the steam to escape and keep aside to cool.3. Blend in a mixer to a smooth paste using 2 tbsp water.4. Strain the mixture through a sieve.5. Add lemon juice, chilli powder, cumin seed powder, black salt and mix well.Keep aside.

How to proceed1. Dry roast the oats in a non-stick pan on a medium flame for 3 to 4 minutes.

Keep aside to cool.2. Combine all the ingredients, including the oats, in a large bowl and mix well.3. Serve immediately garnished with coriander and pomegranate.

Handy tip:The meetha chutney can stay fresh for 2 months when stored in the deep-freezer.
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8/12

Hara Bhara Soya TikkisIngredients

1/4 cup soya granules, coarsely ground1 cup blanched and chopped spinach (palak)

1/4 cup chopped coriander (dhania)1 tsp ginger-green chilli paste1/2 tsp chopped garlic (lehsun)2 tbsp powdered roasted chana dal (daria)2 tbsp besan (Bengal gram flour)salt to taste

Other ingredients1 tsp oil for cooking

To servecarrot garlic chutney

Method

1. Soak the soya granules in lukewarm water for an hour. squeeze out thewater. keep aside.2. In a bowl, mix the soya granules with all the other ingredients. sprinkle alittle water and mix well.3. Divide the mixture into 6 equal portions and shape them into flat tikkis(approx. 1" in diameter).

4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they aregolden brown in colour.5. Serve hot with carrot garlic chutney.

Tips

1. VARIATION :PALAK METHI TIKKIS

2. cup of blanched and chopped spinach (palak) from the above recipe can

be substituted with cup of chopped fenugreek (methi) leaves.

Nutrient values per tikki

Protein Cholesterol Carbohydrates Energy Fat Fibre

4.4 gm. 0 mg. 9.9 gm. 85 kcal. 3.1 gm. 0.7 gm.
http://www.tarladalal.com/glossary-soya-granules-620ihttp://www.tarladalal.com/glossary-chopped-spinach-780ihttp://www.tarladalal.com/glossary-chopped-coriander-783ihttp://www.tarladalal.com/glossary-ginger-green-chilli-paste-139ihttp://www.tarladalal.com/glossary-chopped-garlic-790ihttp://www.tarladalal.com/glossary-roasted-chana-dal-286ihttp://www.tarladalal.com/glossary-besan-952ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/carrot-garlic-chutney-4697rhttp://www.tarladalal.com/glossary-soya-granules-620ihttp://www.tarladalal.com/glossary-chopped-spinach-780ihttp://www.tarladalal.com/glossary-chopped-coriander-783ihttp://www.tarladalal.com/glossary-ginger-green-chilli-paste-139ihttp://www.tarladalal.com/glossary-chopped-garlic-790ihttp://www.tarladalal.com/glossary-roasted-chana-dal-286ihttp://www.tarladalal.com/glossary-besan-952ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/carrot-garlic-chutney-4697r


9/12

Garlic Tomato ChutneyIngredients6 to 8 large sized cloves ofgarlic (lehsun), finely chopped1 cup finely chopped tomatoes

2 whole dry kashmiri red chillies , soaked in cup water1/4 dozen chopped spring onions whites1 tbsp finely chopped spring onion greens1 tbsp finely chopped coriander (dhania)1 tsp olive oil or oilsalt to taste

Method

1. Drain the soaked chillies and chop them finely. Keep aside.2. Heat the oil in a non-stick pan, add the spring onion whites and garlic andsaut over a slow flame for 4 to 5 minutes till they are lightly brown.3. Add the chillies and salt and saut again.4. Add the tomatoes and cook for 10 to 12 minutes over a slow flame till thetomatoes are soft and can be mashed lightly.5. Cool completely and add the spring onion greens and coriander and mix well.6. Serve chilled or at room temperature.

7. Store refrigerated in an air-tight container and use as required.

Ingredients

1/2 cup yellow moong dal (split yellow gram) flour1/2 tsp ginger-garlic (adrak-lehsun)a pinch ofasafoetida (hing)1/4 tsp sugar1/2 tsp fruit saltsalt to taste

To Be Mixed Into A Topping1/4 cup crumbled low fat paneer (cottage cheese)2 tbsp chopped coriander (dhania)1/4 tsp chaat masala

Other Ingredients2 tsp oil for cooking

Method

1. Combine the moong dal flour, ginger-green chilli paste, asafoetida, sugarand salt and add enough water to make a thick batter. Add the fruit salt and mixgently.
http://www.tarladalal.com/glossary-chopped-garlic-790ihttp://www.tarladalal.com/glossary-chopped-tomatoes-779ihttp://www.tarladalal.com/glossary-whole-dry-kashmiri-red-chillies-332ihttp://www.tarladalal.com/glossary-chopped-spring-onion-whites-815ihttp://www.tarladalal.com/glossary-chopped-spring-onion-greens-1030ihttp://www.tarladalal.com/glossary-chopped-coriander-783ihttp://www.tarladalal.com/glossary-olive-oil-451ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-yellow-moong-dal-flour-1809ihttp://www.tarladalal.com/glossary-ginger-garlic-paste-939ihttp://www.tarladalal.com/glossary-asafoetida-113ihttp://www.tarladalal.com/glossary-sugar-278ihttp://www.tarladalal.com/glossary-fruit-salt-420ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-crumbled-low-fat-paneer-1117ihttp://www.tarladalal.com/glossary-chopped-coriander-783ihttp://www.tarladalal.com/chaat-masala-164rhttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-chopped-garlic-790ihttp://www.tarladalal.com/glossary-chopped-tomatoes-779ihttp://www.tarladalal.com/glossary-whole-dry-kashmiri-red-chillies-332ihttp://www.tarladalal.com/glossary-chopped-spring-onion-whites-815ihttp://www.tarladalal.com/glossary-chopped-spring-onion-greens-1030ihttp://www.tarladalal.com/glossary-chopped-coriander-783ihttp://www.tarladalal.com/glossary-olive-oil-451ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-yellow-moong-dal-flour-1809ihttp://www.tarladalal.com/glossary-ginger-garlic-paste-939ihttp://www.tarladalal.com/glossary-asafoetida-113ihttp://www.tarladalal.com/glossary-sugar-278ihttp://www.tarladalal.com/glossary-fruit-salt-420ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-crumbled-low-fat-paneer-1117ihttp://www.tarladalal.com/glossary-chopped-coriander-783ihttp://www.tarladalal.com/chaat-masala-164rhttp://www.tarladalal.com/glossary-oil-671i


10/12

2. Heat a non-stick tava (griddle), pour a ladleful of the batter on the tava andspread it evenly to make a thin pancake (approx. 5" diameter). Sprinkle a littletopping mixture and cook on both sides over a medium flame, using oil.3. Repeat for the remaining batter to make 3 more chilas.4. Serve hot.

Nutrient values per chila

Energy Protein Carbohydrates Fat Calcium Zinc

115 Kcal 7.0 gm 17.7 gm 2.8 gm 185.8 gm 0.5 mg

Mint and Masoor TikkisIngredients

1/4 cup masoor (whole red lentil)1/4 cup mint leaves (phudina), chopped

1 tsp ginger-green chilli paste2 tsp whole wheat bread crumbs2 tbsp grated low fat paneer (cottage cheese)salt to taste

Other ingredients1 tsp oil for cooking

Method

1. Clean, wash and soak the masoor overnight. Drain.

2. Combine the masoor with 2 cups of water and pressure cook till the masooris soft and slightly overcooked, but not mashed.3. Drain the masoor and discard any excess water. Coarsely pound the masoorin a mortar and pestle.4. Combine the masoor paste with the remaining ingredients and mix well.5. Divide the mixture into 6 equal portions. Shape each portion into an evensized round and flatten the rounds to make tikkis.6. Heat a non-stick pan and cook each tikki over a high flame using a little oiluntil both sides are golden brown in colour.7. Serve hot.

Tips1. Use the discarded masoor dal water to make chapati dough, as it is rich inplenty of nutrients.

Nutrient values per tikki

Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre

12 gm 41 kcal 2.7 gm 5.7 gm 0.9 gm 48.5 mcg 0.5 mg 35.1 mg 0.8 mg 4.1 mcg 0.1 gm
http://www.tarladalal.com/glossary-masoor-301ihttp://www.tarladalal.com/glossary-chopped-mint-788ihttp://www.tarladalal.com/glossary-ginger-green-chilli-paste-139ihttp://www.tarladalal.com/glossary-bread-crumbs-222ihttp://www.tarladalal.com/grated-low-fat-paneer-(cottage-cheese)-8688rhttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-masoor-301ihttp://www.tarladalal.com/glossary-chopped-mint-788ihttp://www.tarladalal.com/glossary-ginger-green-chilli-paste-139ihttp://www.tarladalal.com/glossary-bread-crumbs-222ihttp://www.tarladalal.com/grated-low-fat-paneer-(cottage-cheese)-8688rhttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-oil-671i


11/12

Moong Dal Waffles with Stir-FriedVegetablesIngredientsFor the waffles

1 cup moong dal (split green gram) with skin2 to 3 green chillies, finely chopped2 tbsp chopped fenugreek (methi) leaves2 tsp besan (Bengal gram flour)a pinch ofasafoetida (hing)1/4 tsp fruit salt2 pinches ofsugar2 tsp oilsalt to taste

For the stir-fried vegetables

1/2 cup capsicum, cut into thn strips1 spring onion, thinly sliced1/2 cup baby corns, thinly sliced1/2 cucumber, thinly sliced1/2 cup broccoli florets1 small sized tomato, deseeded and sliced3/4 cup bean sprouts1 tsp nigella seeds (kalonji)1 tsp oilsalt to taste

MethodFor the waffles1. Soak the moong dal in water for 3 to 4 hours. Wash, drain and discard thewater.2. Grind the soaked dal with green chillies and little water in a mixer to get asmooth batter.3. Add the fenugreek leaves, besan, asafoetida, fruit salt, sugar, oil and saltand mix well.4. Pour a ladleful of batter in a pre-heated waffle iron and bake until crisp.5. Repeat with the remaining batter to make 3 more waffles. Keep aside.

For the stir-fried vegetables

1. Heat the oil in a non-stick pan and add the onion seeds.2. When the seeds crackle, add all the vegetables, bean sprouts and salt andsaut on a high flame till the vegetables are tender.3. Remove from the flame, divide it into 4 equal portions and keep aside.

How to proceed
http://www.tarladalal.com/glossary-moong-dal-522ihttp://www.tarladalal.com/glossary-chopped-green-chilli-820ihttp://www.tarladalal.com/glossary-chopped-fenugreek-811ihttp://www.tarladalal.com/glossary-besan-952ihttp://www.tarladalal.com/glossary-asafoetida-113ihttp://www.tarladalal.com/glossary-fruit-salt-420ihttp://www.tarladalal.com/glossary-sugar-278ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-capsicum-wedges-168ihttp://www.tarladalal.com/glossary-sliced-spring-onions-1576ihttp://www.tarladalal.com/glossary-sliced-baby-corn-751ihttp://www.tarladalal.com/glossary-sliced-cucumber-744ihttp://www.tarladalal.com/glossary-broccoli-florets-977ihttp://www.tarladalal.com/glossary-sliced-tomatoes-746ihttp://www.tarladalal.com/glossary-bean-sprouts-193ihttp://www.tarladalal.com/glossary-nigella-seeds-552ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-moong-dal-522ihttp://www.tarladalal.com/glossary-chopped-green-chilli-820ihttp://www.tarladalal.com/glossary-chopped-fenugreek-811ihttp://www.tarladalal.com/glossary-besan-952ihttp://www.tarladalal.com/glossary-asafoetida-113ihttp://www.tarladalal.com/glossary-fruit-salt-420ihttp://www.tarladalal.com/glossary-sugar-278ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-salt-418ihttp://www.tarladalal.com/glossary-capsicum-wedges-168ihttp://www.tarladalal.com/glossary-sliced-spring-onions-1576ihttp://www.tarladalal.com/glossary-sliced-baby-corn-751ihttp://www.tarladalal.com/glossary-sliced-cucumber-744ihttp://www.tarladalal.com/glossary-broccoli-florets-977ihttp://www.tarladalal.com/glossary-sliced-tomatoes-746ihttp://www.tarladalal.com/glossary-bean-sprouts-193ihttp://www.tarladalal.com/glossary-nigella-seeds-552ihttp://www.tarladalal.com/glossary-oil-671ihttp://www.tarladalal.com/glossary-salt-418i


12/12

1. Place the waffles in individual serving dishes, top them each with a portionof the stir-fried vegetables and serve immediately.

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Low Cal Snaks