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.
Chicken salad is 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.
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 boost 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 chillies 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 colour.
- 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 chillies 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 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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