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Sev Puri Detoxed: A chaat-inspired salad you can pop in your mouth without fretting about calories!

Ingredients: 2 cups fresh curd (made from toned milk), 25 slices of cucumber, 1 cup moong sprouts
or 1/3 cup uncooked green moong (soak for 6-8 hours, drain and keep covered for another 12 hours),
1 small onion (finely chopped), 1 green chilli (finely chopped), 2 tbsp fresh coriander (finely chopped),
tsp chaat masala, 1 tsp powdered sugar, tsp cumin powder, tsp black pepper powder, salt as
per taste
Method: Hang the curd in a muslin cloth for half an hour to drain excess water. Boil 300 ml of water
with tsp of salt. Add moong sprouts, remove from heat and cover. Drain after 20 minutes and let it
cool. Remove the thick curd from the cloth and transfer to a bowl. Add sprouts, onion or tomato, fresh
coriander, green chilli, sugar, pepper and salt. Spread the cucumber slices on a serving dish. Ladle
spoonfuls of the mixture on the slices. Garnish with chaat masala, cumin powder and fresh coriander.
Serve immediately.
Value per serving (5 pieces):
Calories: 115 kcal
Protein: 6.5 gm
Fat: 3.5 gm
Carbs: 14 gm
Calcium: 156 mg
Fibre: 1 gm
Iron: 1.2 mg
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Lebanese Pizza: A Tahini-free red hummus with a cheesy, bell pepper-and-onion-topped pizza

Ingredients: 4 whole-wheat, thin-crust pizza bases, cup uncooked chickpeas (soaked for 6-8 hrs),
1 yellow bell pepper (finely chopped), 1 onion (finely chopped), 1 tomato, 5 large fresh basil leaves
(finely chopped), 4 large cloves of garlic (finely chopped), 3 dry red Kashmiri chillies, 3 tbsp hot and
sweet sauce, 50 gms low-fat cheese (grated), salt as per taste
Method: Soak the Kashmiri chillies in warm water for 10 minutes. Blanch the tomato. When cooled,
peel and chop into big pieces. Pressure-cook the chickpeas with some salt and 3 cups of water for 7-
8 whistles. Drain and cool. Pre-heat oven at 160 degrees Celsius for 10 minutes. For the chilli
hummus, grind chickpeas, chopped tomato, chillies, basil and garlic to a paste. Add salt and hot and
sweet tomato sauce. Divide into 4 parts. Spread 1 part of hummus on pizza bread and top with onion,
bell peppers and cheese. Bake in pre-heated oven for 10 minutes. Cut each pizza into 6 slices.
Value per serving (2 rolls):
Calories: 227 kcal
Protein: 7 gm
Fat: 7 gm
Carbs: 33 gm
Calcium: 136 mg
Fibre: 1 gm
Iron: 1 mg


Burger: A mixed vegetables and tofu patty, topped with low-fat mayo and a spicy chutney

Ingredients: 5 large burger buns, cup French beans (finely chopped), cup carrots (finely
chopped), cup cauliflower (finely chopped), cup green peas, 100 gm tofu (grated), 1 large potato
(boiled and grated), 1 slices white bread (for breadcrumbs), 3 green chillies(finely chopped), 2 garlic
cloves (finely chopped), 1-inch piece of ginger(finely chopped), tsp red chilli powder, 1 tsp amchur
powder (dried mango powder), 1 tsp chaat masala, 2 tsp oil, salt as per taste. For the serving: 5
lettuce leaves, 5 slices of onion, 5 slices of tomato, 5 slices of capsicum, cup low-fat mayo

Method: Cook the French beans, carrots, cauliflower and peas in boiling water for about 15 minutes.
Drain and cool. To make breadcrumbs, toast the bread in a pop-up toaster until brown. Cool and grind
to a fine powder in a mixer. Pre-heat the over at 160 degrees Celsius for 7-10 minutes. Heat oil in a
pan. Add garlic, ginger and green chillies; saut for half a minute. Add the boiled vegetables.
Season with red chilli powder, chaat masala, amchur powder and salt; saut for 2 minutes. Stir in tofu, potato
and salt. Cook for another 2 minutes, then set aside to cool. Add the bread crumbs and combine. Divide into 5
equal burger patties. Roast these on a non-stick pan, using a small amount of oil. Slice the buns into half and
warm them in the pre-heated oven for 2 minutes. On each of the lower halves, place 1 patty, 1 lettuce leaf, 1
tbsp of low-fat mayo and slices of onion, tomato and capsicum. Cover with the other half of the bun and serve
with tomato ketchup.

Value per serving (1 burger):
Calories: 295 kcal
Protein: 12 gm
Fat: 6 gm
Carbs: 49 gm
Calcium: 109 mg
Iron: 1 mg
Fibre: 2 gm less


Bread Rolls: Bread slices slathered with a hummus-like dip, topped with veggies, rolled up and
grilled golden-brown

Ingredients: 12 slices white bread, 1 cups carrots (grated), 1 cups cabbage (finely sliced finely),
cup uncooked chickpeas (soaked for 8 hours), cup fat-free curd (made from 100 ml fat-free milk),
4 large garlic cloves, 2-3 green chillies (coarsely chopped), 1 tbsp vinegar, 4 tsp butter, 1 tbsp oil
Method: Pressure-cook the chickpeas in 3 cups of water with tsp salt for 7-8 whistles. Strain and
cool. Grind the chickpeas to a paste in a blender with curd, garlic, green chillies, vinegar and salt. The
paste should be of thick consistency. Heat oil. Add carrots, cabbage and salt. Saut for 2-3 minutes.
Set aside. Slice off crusts of the bread. Using a rolling pin, flatten each slice as much as possible.
With a butter knife, spread 2 tbsp of the chickpea paste on each flattened slice. Next, sprinkle 2 tbsp
of the vegetable mixture over it. Tightly roll each slice and apply a small amount of butter on the
exposed sides of the roll. Roast in a non-stick pan, rolling from time to time, until evenly golden
brown. To serve, cut each roll into 3 pieces using a pizza cutter. Serve with any green
chutney and tomato ketchup.

Value per serving (2 rolls):
Calories: 227 kcal
Protein: 7 gm
Fat: 7 gm
Carbs: 33 gm
Calcium: 136 mg
Fibre: 1 gm
Iron: 1 mg



Strawberry Delight: Fresh strawberries wrapped in a sweet, paneer-based cream, sinful on the lips,
not the hips!

Ingredients: 2 litres toned milk, juice of 2 lemons, 6 tbsp powdered sugar, 12 medium strawberries

Method: Bring 2 litres of milk to a boil, turn off heat and add lemon juice. Stir until it curdles. Cover
for 2 minutes. Strain through a muslin cloth, making sure all the liquid is drained. Remove this paneer
from the cloth and churn in a blender for 3 seconds. Transfer to a flat plate and add powdered sugar.
Mash by hand until a soft dough is formed and sugar is completely incorporated. Deep freeze for 20
minutes. Divide the mixture into 12 equal parts. Wrap each part around one strawberry. Refrigerate
for 30-40 minutes. Slice each piece with a buttered knife. Serve chilled.

Value per serving (2 halves):
Calories: 148 kcal
Protein: 5 gm
Fat: 7 gm
Carbs: 16 gm
Calcium: 204 mg
Iron: 1 mg
Fibre: 0 gm

Banoffee Pie: A biscuit base topped with condensed milk and banana, swapping whipped cream for
custard

Ingredients: 8 Marie biscuits, 1 large banana, cup condensed milk, 1 tsp cocoa powder, 3 tsp
powdered sugar, 300 ml fat-free milk, 4 tsp custard powder, 3 whole walnuts (finely chopped), 1 tbsp
melted butter

Method: Pre-heat oven to 120 degress Celsius. Crush the biscuits and grind in a blender for 5
seconds. Remove and mix with melted butter, 1 tbsp water and walnuts. Spread the mixture evenly
on the base of an ovenproof baking dish. Bake crust for 710 minutes. Cool completely. Pour the
condensed milk over the biscuit layer and spread evenly. Cut the banana into -inch thick slices and
arrange over the layer of condensed milk. Boil 200 ml of milk. Dissolve 4 tsp custard powder in the
remaining 100 ml of milk. Add the custard mixture to the boiling milk. Continue to cook on low
heat, stirring constantly, until milk thickens. Stir in sugar and set aside. Pour custard evenly over the
banana layer. Dust the top with cocoa powder. Refrigerate for 23 hours. Serve chilled.

Value per serving (1/6 pie):
Calories:160 kcal
Protein: 4 gm
Fat: 4 gm
Carbs: 26 gm
Calcium: 82 mg
Iron: 0 mg
Fibre: 0 gm