Who doesn’t like a little chatpatah to go with their chai on cold evenings? The problem with this, however, is that many chatpatah snacks are deep fried in oil, making them harmful for health.
But what if we showed you how prepare healthy snacks? Traditional savouries like samosas and mathris can be made health-friendly with a few minor modifications as shown below. Try these healthy, finger-licking eats compiled by our senior nutritionists Alpa Momaya and Sumita Thomas for the New Indian Express and never feel deprived again!
Recipe 1: Baked Samosa
- 1 cup whole wheat flour (gehun ka atta)
- 1/2 tbsp melted ghee
- 1/4 tsp oil for kneading
- A pinch of salt
- 1 tbsp oil
- 1/2 tsp cumin seeds (jeera)
- 2 cups boiled, peeled and mashed potatoes
- 1 tsp ginger-green chilli paste
- 1 tsp dried mango powder (amchur)
- 1 tsp chilli powder
- 1/2 cup boiled green peas
- 2 tbsp finely chopped coriander (dhania)
- Salt to taste
- Combine all the ingredients together in a bowl and add enough water to make a firm dough. Cover and keep it aside for 15 minutes.
- Knead the dough again using oil, till smooth.
- Cover the dough with a wet muslin cloth and keep aside for a few minutes.
- Divide the dough into 4 equal portions and roll out each portion into 150 mm (6”) diameter thin chapatis.
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- Heat the oil in a pan and add cumin seeds.
- When the seeds start to crackle, add the potatoes and sauté for 2 minutes.
- Add the ginger-green chilli paste, salt, dry mango powder, chilli powder, green peas coriander and mix well.
- Sauté for another 2 minutes.
- Let it cool for a few minutes.
- Divide the stuffing into 8 equal portions and keep it aside.
- Divide each chapati into two halves, make a cone from each half.
- Stuff each cone with a portion of the stuffing.
- Seal the edges carefully using a little water.
- Repeat with the remaining chapati halves and stuffing to make 7 more samosas.
- Keep aside and let it rest for a minute.
- Arrange on a greased baking tray and bake in a pre-heated oven at 200 ° C (400 ° F) for 20 to 25 minutes.
- Serve hot with pudina chutney.
Total Calories: 69 (per piece)
Protein: 1.88 g
Fats: 1.62 g
Carbs: 12 g
Fibre: 2.1 g
Recipe 2: Baked Palak Methi Mathri
- 1 cup whole wheat flour
- 1/2 cup oats flour
- 1 tbsp besan
- 2 tbsp palak methi puree
- 1/2 tsp crushed black pepper
- 1/2 tsp jeera powder
- 1/4 tsp ajwain
- 1 tbsp chilled butter cubes
- Salt to taste
- Preheat oven to 180°C.
- Chop a cup of palak and methi leaves, add a tablespoon of water and puree it to a thick consistency.
- Combine all the dry ingredients, and mix.
- Add chilled butter to the mix and knead till the dough feels like bread crumbs.
- Pour the puree in and mix till the dough becomes stiff, sprinkle chilled water if necessary.
- Cover the mix with a damp cloth and keep aside for half an hour.
- Knead the dough again and divide into small balls.
- Roll it out into small circles of 2-inch diameter and about 1/4 to ½-inch thickness.
- Arrange it on a greased baking sheet and prick it with a fork to avoid puffing.
- Bake in a preheated oven for about 15 minutes, until brown.
- Set them aside to cool and crisp. Store in an airtight container.
- Serve these with low-cal yogurt dip or hummus for a well-balanced snack.
Total Calories: 183 (per piece)
Protein: 10 g
Fat: 7 g
Carbs: 53.6 g
Fibre: 8.6 g
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