Fretting about choosing something fried for that 4 pm ‘pick-me-up’ evening snack at work? Then don’t depend on the canteen chow – try these two healthy, easy-to-prepare mini-meals instead.
#1 Chicken Salad
Chicken salad is a high protein, low sodium. A cup of diced, roasted chicken meat has about 231 calories; 45 calories come from fat. The chopped celery and onions provide dietary fiber and contribute a healthy mix of vitamins and minerals, including vitamin C, vitamin B6, folate, manganese, and potassium. Using curd to replace mayo lowers its calories and fat content.
- 50 gm chopped cooked chicken
- 1 medium-sized, finely chopped red onion
- 2-3 tbsp finely chopped celery
- 1 large egg, hard-boiled, chopped
- 1/3 cup low-fat curd
- 1/4 tsp salt, or to taste
- 1/8 tsp freshly ground black pepper
In a bowl, combine the chicken, onion, celery and egg; toss to blend. Add the relish, low-fat curd, salt, and pepper, mix well. Add more curd, if desired.
#2 Vermicelli (sevia)
Semolina (sooji) vermicelli is made from durum wheat, so it is digested slowly. It helps you feel full longer and prevents you from overeating. It is a good source of two vital vitamins: E and the B group which boosts immunity. For those who lead an active lifestyle, semolina (360 calories/100 gm) is a quick and nourishing source of energy.
Add chopped vegetables, it becomes a power-packed, delicious, meal in a bowl.
- 1 cup vermicelli (sevia)
- 2 tbsp oil
- ½ tsp mustard seeds (rai)
- 1 tsp chana dal
- 2 tbsp raw peanuts
- 1 tsp urad dal
- 1 tsp cashews, coarsely crushed
- A pinch of hing (asafoetida)
- ¼ tsp Haldi
- A few curry leaves
- 1 small, finely chopped onion
- Green chilies to taste, finely chopped
- 1 tsp ginger, grated
- ½ cup carrots and peas
- Salt to taste
- 1 ½ cup water
- Coriander leaves for garnish
- Heat 1 tsp of oil in a pan on medium heat. Once the oil is hot, roast the vermicelli till it turns light golden. Stir continuously. (A lot of Indian stores now carry pre-roasted Vermicelli, so to save on cooking time, use that.)
- Once done, remove it from the pan to stop the cooking process. Set aside.
- In the same pan, add the remaining oil and heat on medium heat. Add rai, and allow it to pop.
- Add chana dal and peanuts and cook for 30 seconds.
- Add urad dal and cashew and cook till they turn to a light golden color.
- Add Haldi and hing. Mix well. Add the curry leaves and allow them to cook for 10-15 seconds.
- Add onions, carrots and peas, green chilies, and ginger. Cook till the onions turn translucent.
- Add salt and water. Cover the pan and allow the water to come to a boil. Once it boils, open the cover and add the roasted sevia. Give it a really good mix, lower heat, cover, and cook for 6 minutes. Stir once in-between.
- After 6 minutes, turn the flame off and allow it to sit covered for another 5 minutes. Open, fluff gently, garnish with coriander leaves and serve hot.
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