Make your own free website on Tripod.com

100

 

South Indian Recipes for health

 

 

 

Sr. no.

Recipes

Nutritive Values :

For One Serving (Approx.) Energy

 

S1

AKUKURA ANNAM / SPINACH, AMARANTH, CHUKKA

102 Kcal, Protein 3 g , Carbohydrate 18 g , Fiber 1 g , Fat 1 g.

 

S2

ALASANDA MASALA VADALU / LOBIA KE MASALA VADA

 

 

577 Kcal, Protein 25.12, Carbohydrate 65.1, Fiber 11.5, Fat 22.5

S3

ALASANDA VADALU / LOBIA KE VADE

516.95 Kcal, Protein 24.54, Carbohydrate 57.42 g, Fiber 4.3 g, Fat 21 g.

S4

ATUKULA IDLI

82 Kcal, Protein 1 g, Carbohydrate 17 g, Fiber 0.2 g, Fat 0.5 g.

S5

ATUKULA UPMA [POHA]

188 Kcal, Protein 4 g, Carbohydrate 37 g, Fiber 1 g, Fat 2 g.

S6

AVIAL

75 g, Protein 3 g, Carbohydrate 10 g, Fat 2 g

S7

BEANS THALIMPU / BEANS FRY

187.6 Kcal, Protein 5.6 g, Carbohydrate 19.6 g, Fiber 1.30 g, Fat 9.6 g

S8

BISI BELE BHATH

145 Kcal, Protein 5 g, Carbohydrate 28 g, Fiber 1 g, Fat 1 g

S9

BITTER GOURD CURRY KANTHAMANI

396 Kcal, Protein 5 g, Carbohydrate 15 g, Fiber 1 g, Fat 35 g.

S10

BLACK GRAM IDLI

347 Kcal, Protein 24, Carbohydrate 59.6, Fiber < 1, Fat 1.4

S11

BROKEN RICE VEGETABLE UPPUMA

368 Kcal, Protein 6.61 g, Carbohydrate 60 g, Fiber < 1 g, Fat 10 g.

S12

BURELU / SUGGIES

564.25 Kcal, Protein 12 g, Carbohydrate 97.5 g, Fiber 0.45 g, Fat 14.25 g.

S13

BUTTER MILK DOSA

83 Kcal , Protein 2 g , Carbohydrate 16 g, Fiber 0.1 g, Fat 0.3 g.

S14

CAULIFLOWER BIRIYANI

159 cal, Proteins 4 g, Carbohydrate 30 g, Fiber 1 g, Fat 2 g

S15

CAULIFLOWER PARATHA

One Paratha141 Kcal, Protein 4 g, Carbohydrate 27 g, Fiber < 1 g, Fat 2 g.

S16

CHAPATHI

430 k cal, Protein 11.8 g, Carbohydrate 71 g, Fiber 1.9g, Fat 11.5 g.

S17

CHATPATE PHAL

225 Kcal, Protein 8 g, Carbohydrate 45 g, Fiber 1 g, Fat 2 g.

S18

CHICKEN 65

424 Kcal, Protein 26 g, Carbohydrate 0 g, Fiber 0 g, Fat 35 g.

S19

CHICKEN BIRYANI

732 Kcal, Protein 50 g, Carbohydrates 85 g, Fiber < 1 g, Fat 21 g

S20

CHINA KABABS

462 Kcal, Protein 27.25, Carbohydrate 29.9, Fiber 0.6 g, Fat 26.11

S21

COCONUT RICE

471 k cal , Protein 6 g, Carbohydrate 63.75 g, Fiber 1 g, Fat 21 g.

S22

CORN SOUP

259 Kcal, Protein 8.2, Carbohydrate 32, Fiber 2.1, Fat 11.1 g.

S23

CURD OOTHAPPAM

73 Kcal , Protein 2 g , Carbohydrate 13 g , Fiber 0.8, Fat 1 g.

S24

CURD RICE

473 k cal, Protein 9 g, Carbohydrate 81 g, Fiber < 1 g, Fat 12 g.

S25

CURD RICE WITH MIXED FRUITS

388.5 Kcal, Protein 7.2 g, Carbohydrate 68.55 g, Fiber 2.25 g, Fat 9.75 g.

S26

DHAL PARATHA

One Paratha 147 Kcal, Proteins 5 g, Carbohydrates 28 g, Fiber < 1 g, Fat 2 g.

S27

DHOKLA

441 Kcal, Protein 17.1 g, Carbohydrates 60.9 g, Fiber 3.9 g, Fat 14.3 g.

S28

DIABETES 2000 DOSA

one dosa 92 Kcal, Carbohydrates 18 g, Protein 2 g, Fiber 0.68 g, Fat 1 g

S29

DIABETES 2000 JUICE

Energy 34 Kcal, carbohydrates 7 g, proteins 1 g, fiber 0.8 g, fat 0.4 g.

S30

DIABETES 2000 ROTI

198 Kcal , Protein 6 g , Carbohydrate 40 g , Fat 1 g , Fiber 1 g.

S31

EGG AND TOMATO CURRY

271 Kcal, Protein 8.2 g, Carbohydrates10.4 g, Fiber > 1 g, Fat 21.9 g.

S32

FAT FREE CHICKEN CURRY

179 Kcal , Protein 26.5 g , Carbohydrate 5.55 g , Fat 5.65 g , Fiber 0.3 g.

S33

FAT FREE SHERUVA

132 Kcal, Protein 21.82, Carbohydrate 2.94, Fiber 0.5 g, Fat 3.76 g.

S34

FRIED RICE

453 Kcal, Protein 7 g, Carbohydrates 85 g, Fat 10 g.

S35

GAJAR KA HALWA

423.05 Kcal, Protein 2.39, Carbohydrate 52.48, Fiber 1, Fat 23.29

S36

GODHUM PAKORA

163 k cal, Protein 3 g, Carbohydrates 18 .6 g, Fiber 1 g, Fat 8.5 g.

S37

GORU CHIKKUDU THALIMPU / CLUSTER BEANS FRY

98.9 Kcal, Protein 2.98 g, Carbohydrate 7.75 g, Fiber 2.24 g, Fat 9.2 g.

S38

JOWAR FINGER RINGS

221 Kcal, Protein 7.8 g, Carbohydrate 43.8 g, Fiber <1 g. Fat 1.7g

S39

KADAMBAM PULUSU

99 Kcal, Protein 5 g, Carbohydrate 16 g, Fiber 2 g, Fat 1 g.

S40

KAKARAKAYA KURA / KARELI KI SABJI

80 Kcal, Protein 2 g, Carbohydrate 5 g, Fiber < 1 g, Fat 6 g.

S41

KAKARAKAYA VEPUDU / BHUNE KARELAE

326 Kcal, Protein < 1 g, Carbohydrate 36 g, Fiber 1 g, Fat 34 g.

S42

KANCHI IDLI

488.26 Kcal, Protein 14.1, Carbohydrate 82.92, Fiber 0.4 g, Fat 11 g.

S43

KHEEMA METHI / MENTHIKURA MAMSAM

321 Kcal, Protein 31 g, Carbohydrate 12 g, Fiber > 1 g, Fat 17 g.

S44

KHICHIRI

225 Kcal, Protein 8 g, Carbohydrate 45 g, Fiber < 1 g, Fat 2 g.

S45

LEMON RICE

417 Kcal, Protein 9 g, Carbohydrate 65.25 g, Fiber 0.9 g, Fat 12.75 g.

S46

MAJJIGA MUNAGA PULUSU

35 Kcal, Protein 2 g, Carbohydrate 3 g, Fiber 2 g, Fat 2 g.

S47

MANGO RICE

475 k cal, Protein 9 g, Carbohydrate 89 g, Fiber 0.84 g, Fat 11 g.

S48

MINCED MEAT BIRYANI

583 k .cal, Protein 23 g, Carbohydrate 82 g, Fiber < 1 g, Fat 16 g.

S49

MIX DHALS DOSA

368.5 Kcal, Protein 18.13, Carbohydrate 59.9, Fiber < 1, Fat 6.3

S50

MULLANGI PACHADI / RADISH CHUTTNEY

185 Kcal, Protein 5 g, Carbohydrate 10 g, Fiber 2 g, Fat 14 g.

S51

MUNAGAKU PACHADI

23 Kcal , Protein 1 g , Carbohydrate 3 g , Fiber < 1 g , Fat 1 g.

S52

MUTTER PULAV

159 Kcal , Protein 4 g , Carbohydrate 32 g , Fiber 1 g , Fat 1 g.

S53

OOTHAPPAM

One Oothappam 84 Kcal, Protein 2 g, Carbohydrate 16 g, Fiber 1 g, Fat 1 g.

S54

PALAK TAMATAR KI SABJI

43 Kcal , Protein 3 g , Carbohydrate 6 g , Fiber 1 g , Fat 1 g.

S55

PALALO BOONDI / DOODH BOONDI

179 Kcal, Protein 8 g, Carbohydrate 22 g, Fiber 1.3 g, Fat 6 g.

S56

PALU VESI TOTAKURA

242 Kcal, Protein 4 g, Carbohydrate 11 g, Fiber 1.8 g, Fat 15 g.

S57

PARATHA

406.2 Kcal, Protein 13.5 g, Carbohydrate 59.58 g, Fiber 1.5 g, Fat 12.7 g.

S58

PERUGU PACCHADI / SABJEE RAITHA

19 Kcal, Protein 1 g , Carbohydrate 2 g, fiber < 1 g , Fat < 1 g

S59

PESARA PAPPU

89 Kcal, Protein 5 g, Carbohydrate 15 g, Fiber 1 g, Fat 1 g.

S60

PESARA PAPPU VADALU / MOONG VADA

540.5 Kcal, Protein 24.8, Carbohydrate 62.7, Fiber 1 g, Fat 21.2

S61

PESARAPAPPU TOTA KOORA MASALA

193 Kcal, Protein 13 g, Carbohydrate 33 g, Fiber 1 g, Fat 1 g.

S62

PESARATTU

393.9 Kcal, Protein 16.44 g, Carbohydrate 57.48 g, Fiber 2.52 g, Fat 10.93 g

S63

PHULKA

346 k cal, Protein 11.8 g, Carbohydrate 71 g, Fiber 1.9 g, Fat 1.5 g.

S64

POLEELU / BOBBATLU

668.6 Kcal, Protein 13.9 g, Carbohydrate 90 g, Fiber <1 g, Fat 28.1 g.

S65

PUDINA PULAV

156 Kcal, Protein 3 g, Carbohydrate 29 g, Fiber 1 g, Fat 1 g.

S66

RAGI IDLY

300.9 Kcal, Protein 11.59 g, Carbohydrate 61.08 g, Fiber 2.43 g, Fat 1.2g.

S67

RAGI DOSA

312 k cal, Protein 5 g, Carbohydrate 28 g, Fiber 1.8 g, Fat 21 g.

S68

RAGI ROTI

305.2 Kcal, Protein 6.81g, Carbohydrate 67.02 g, Fiber 3.36 g, Fat 6.19 g.

S69

RAGI SANKATI / RAGI BOLLS

254 k cal, Protein 5 g, Carbohydrate 57 g, Fiber < 1 g, Fat < 1 g.

S70

RAVADOSA

One Dosa 119 Kcal, Protein 2 g, Carbohydrates 22 g, Fiber 0.7 g, Fat 1 g.

S71

RAVAIDLI

88 Kcal, Carbohydrates 16 g, Protein 3 g, Fiber 0.58 g, Fat 1 g.

S72

RAW BANANA VADA

314 Kcal , Protein 6 g , Carbohydrate 24 g , Fat 21.52 g , Fiber 0.74 g.

S73

RICE FLOUR ROTI

271 k cal, Protein 4.5 g, Carbohydrate 38.4 g, Fiber < 1 g, Fat 10.8 g.

S74

SAGGUBIYYAM UPMA - SABUDANE KI KHICHRI

416.25 Kcal, Protein 6, Carbohydrate 78, Fiber 0.45, Fat 9

S75

SAMOSA

256 Kcal, Protein 3.8 g, Carbohydrates 31.2 g, Fiber 1 g, Fat 12.8 g.

S76

SENAGA, MINAPA, PESARA PAPPU VADA

500 Kcal, Protein 24.75, Carbohydrate 64, Fiber 1, Fat 17.21

S77

SEV MURUKULU / OMPODI

444 Kcal, Protein 11.4 g, Carbohydrate 50.5 g, Fiber <1 g, Fat 21.8 g.

S78

SPICY ROAST POTATOES

205 Kcal.

 

S79

STEAMED WHEAT CHIPS IN DAL / VARAN PHALA / INDIAN

293.3 Kcal, Protein 11g, Carbohydrate 53.5 g, Fiber 1.3 g, Fat 3.9 g.

S80

STUFFED BRINJAL / GUTTI VANKAYA

203 Kcal, Protein 1.85 g, Carbohydrates 5.3 g, Fiber 1.7 g, Fat 19.5 g.

S81

SUJI UPPUMA

313 k cal, Protein 10 g, Carbohydrate 48 g, Fiber < 1 g, Fat 11 g.

S82

SUJI UPPUMA WITH VEGETABLES

364 Kcal, Protein 12 g, Carbohydrate 58 g, Fiber 1 g, Fat 11 g.

S83

SUNDAL RASAM

54 Kcal, Proteins 3g, Carbohydrates 10 g, Fiber 2 g, Fat 1.35 g.

S84

TAMARAND LEAVES RICE

494 k cal, Protein 13 g, Carbohydrate 91 g, Fiber 1 g, Fat 11 g.

S85

TAMARIND RICE

529.5 Kcal, Protein 11.25 g, Carbohydrate 72.75 g, Fiber 0.45 g, Fat 20.25 g.

S86

TENDER MAIZE MILK CURRY

142 Kcal, Protein 7 g, Carbohydrate 14 g, Fiber 1 g, Fat 7g.

S87

TOMATO CHICKEN

347 Kcal, Protein 41 g, Carbohydrate 7 g, Fiber < 1 g, Fat 15 g.

S88

TOMATO CURRY

185 Kcal, Protein 1.55 g, Carbohydrate 10.4 g , Fiber 1.06 g ,Fat 15.2 g .

S89

TOMATO JUICE

83 Kcal, Protein 2 g, Carbohydrate 4 g, Fiber 1 g, Fat < 1 g

S90

TOMATO PULAV

148 Kcal, Protein 3 g, Carbohydrate 29 g, Fiber 0.32 g, Fat 1 g.

S91

TOTAKOORA - MASALA

278 Kcal, Protein 3 g, Carbohydrate 23 g, Fiber 3.4 g, Fat 10 g.

S92

UDAD KI ROTI / MINAPA ROTTI

522.25 Kcal, Protein 17.1, Carbohydrate 88.55, Fiber 1 g, Fat 11

S93

ULLIPAYA PACHADI / PYAAZ KI CHUTNEY

39 Kcal, Protein 1 g, Carbohydrate 7 g, Fiber 1 g, Fat 1 g.

S94

USIRIKAYA PULUSU

91 Kcal , Protein 2 g , Carbohydrate 11 g , Fiber 2 g , Fat 4 g.

S95

VANGIBATH

425.25 k cal, Protein 9.75 g, Carbohydrate 68.25 g, Fiber 1.8 g, Fat 11.25 g.

S96

VEGETABLE BIRYANI

431.25 Kcal, Protein 8.25 g, Carbohydrates 74.25 g, Fiber 1.3 g, Fat 9.76 g.

S97

VEGETABLE CUTLET

328 Kcal , Protein 6.3 g , Carbohydrate 41 g , Fat 15.17 g , Fiber 2.45 g.

S98

VEGETABLE KHICHIDI

233 k cal, Protein 3.9 g, Carbohydrate 43 g, Fiber 1.5 g, Fat 5 g.

S99

VEGETABLE OMLETTE

494 K cal, Protein 15.03 g, Carbohydrate 86.58 g, Fiber 2.64 g, Fat 10.08 g.

S100

VEGETABLE SOUP

273 Kcal , Protein 10 g , Carbohydrate 47 g , Fat 5.1 g.

 

 

 

 

 

 

 

 

 

 

 

 

 

AKUKURA ANNAM / SPINACH, AMARANTH, CHUKKA

 

Ingredients :

Raw Rice 200 g , Onion (big) 50 g , Green leafy vegetables(finely chopped) 600 g , Lemon 1 , Oil 2 tsp , Mustard seeds 1/4 tsp , Cumin 1/2 tsp , Black gram dhal 1 tsp , Salt to taste and masala powder (Ingredients and Method For Masala : Coriander seeds 1 1/2 tsp , Green gram dhal 1 tsp , Fenugreek seeds 1/4 tsp , Bengal gram dhal 1 tsp , Dry Red chilies 2 or 3 , Fry all these in 1/2 teaspoon of oil and powder it).

 

Method :

Cook rice (Rice 1:1/2 water) in pressure cooker and allow it to cool. Heat a shallow pan and add oil, fry onions for two minutes. Now add green leaves and keep mixing till the leaves shrink and raw smell disappears. To this add salt and masala powder and rice mix well and fry for some time. Garnish with lime juice and serve with vegetable raitha.

 

Nutritive Values :

For One Serving (Approximately) Energy 102 Kcal, Protein 3 g , Carbohydrate 18 g , Fiber 1 g , Fat 1 g.

 

 

ALASANDA MASALA VADALU / LOBIA KE MASALA VADA

 

Ingredients :

Cowpea(whole) 1000 g , Green Chilies 250 g , Cloves 2 in No , Ginger (1 inch piece) 1 in No , Onion (finely chopped) 250 g , Coriander (finely chopped) 1 Tbsp , Curry leaves (finely chopped) 1 Tbsp , Mint (finely chopped) 1 Tbsp , Garlic flakes 2 , Oil for deep frying and Salt to taste .

 

Method :

Break whole cowpeas and soak in water for 1 hour. Keep aside few cowpeas and grind the rest into a thick batter with out water now add ginger, cloves, garlic paste, onion, green chilies, coriander, curry leaves, mint and the rest of cow peas and mix well. Heat oil in a shallow frying pan make vadas of the batter and deep fry. Serve hot with tomato sauce.

 

Nutritive Values :

For one serving (approximately) Energy 577 Kcal, Protein 25.12, Carbohydrate 65.1, Fiber 11.5, Fat 22.5

 

 

ALASANDA VADALU / LOBIA KE VADE

 

Ingredients :

Cow pea/Lobia/Alasandalu 1000 g , Green chilies (finely chopped) 10 in No , Onions (finely chopped) 250 g , Ginger (finely chopped) 100 g , Curry leaves (finely chopped) 1Tbsp , Coriander (finely chopped) 1 Tbsp , Oil 200 g , Salt to taste.

 

Method :

Soak cow peas in water with salt for one hour. Now drain the water and grind cow peas, ginger to a coarse paste in a blender. Add onion green chilies, curry leaves and coriander in batter and mix well. Heat oil in a shallow frying pan, make vadas of the batter and deep fry. Serve hot with tomato sauce.

 

Nutritive Values :

For one serving (approximately) Energy 516.95 Kcal, Protein 24.54, Carbohydrate 57.42 g, Fiber 4.3 g, Fat 21 g.

 

ATUKULA IDLI

 

Ingredients :

Raw Rice 100 g, Rice flakes 50 g, Sour curds 50 g, Bengal gram dal 1 tsp, Ginger paste 1/2 tsp, Sodium bicarbonate (soda) 1 tsp, Salt to taste.

 

Method :

Soak rice in enough water for 2 hours. Take rice flakes wash, drain and soak it in curds separately for one hour. Now grind rice and rice flakes together with salt. In this batter add Bengal gram dhal, cumin and leave for 8 hours to ferment. Now to this fermented batter add soda and ginger paste mix well and make idlies in pressure cooker. Serve hot with onion chutney.

 

Nutritive Values :

For One Serving (Approximately) Energy 82 Kcal, Protein 1 g, Carbohydrate 17 g, Fiber 0.2 g, Fat 0.5 g.

 

 

 

ATUKULA UPMA [POHA]

 

Ingredients :

Rice flakes 100 g, Oil 1 tsp, Black gram dhal 1 tsp, Mustard seeds 1/2 tsp, Turmeric a pinch, Onion 1 (medium sized), Green chilies 2, Fresh green peas 50 g, Curry leaves (finely chopped) 1 Tbsp, Coriander leaves (finely chopped) 1 Tbsp, Salt to taste

 

Method :

Heat a shallow pan and add oil and crackle mustard seeds, now add black gram dhal and fry till it turns red. Add green chilies, onions and turmeric and fry till the onions turn golden brown. Wash rice flakes in enough water for a minute and drain the water thoroughly. Put this into the seasoning and mix well keep a lid and cook for few minutes. Garnish it with finely chopped coriander and curry leaves, serve hot.

 

Nutritive Values :

For One Serving (Approximately), Energy 188 Kcal, Protein 4 g, Carbohydrate 37 g, Fiber 1 g, Fat 2 g.

 

AVIAL

 

Ingredients :

Raw Banana 100 g, Ash gourd 100 g, Beans 100 g, Fresh Peas 50 g, Drumstick 100 g, Fresh Curd 50 g, Green Chilies 10 g, Coconut Oil 2 tsp, Coriander(Finely chopped) 1 Tbsp, Cumin seeds 1/2 tsp , curry leaves 1 tsp, Salt to taste and Raw Rice 1 Tbsp (soak rice in water for 15 minutes and grind it to a coarse paste).

 

Method :

The Vegetables must be peeled and chopped lengthwise to 1 inch pieces and pressure cook in just enough water till two whistles. To this add rice paste, beaten curd, green chilies and boil for a minute on low flame. Heat oil, add cumin seeds and curry leaves for seasoning and mix it to the vegetables. Garnish with finely chopped coriander.

 

Nutritive Values :

For one Serving (Approximately), Energy 75 g, Protein 3 g, Carbohydrate 10 g, Fat 2 g

 

BEANS THALIMPU / BEANS FRY

 

Ingredients :

Beans 250 g, Ground nuts or Coconut 20 g, Red chilly powder 1-11/2 tsp, Coriander powder 1 tsp, Turmeric powder 1 tsp, Mustard seeds few, Curry leaves few, Oil 2 tbsp and Salt to taste.

 

Method :

Clean and cut the Beans in to a 1 in pieces and boil in enough water while boiling add 1 tbsp of Salt in that water, then squeeze dry. Heat oil in a kadai then add Mustard seeds, when it will crackles then add Curry leaves and boiled Beans, fry for few minutes then add Red chilly powder, Coriander powder, Turmeric, mashed Garlic, Ground nut powder or grated Coconut and Salt to taste. Mix properly then remove from fire. Then serve with Rice or Roti.

 

Nutritive Values :

For one serving(Approximately) Energy 187.6 Kcal, Protein 5.6 g, Carbohydrate 19.6 g, Fiber 1.30 g, Fat 9.6 g.

 

 

BISI BELE BHATH

 

Ingredients :

Raw Rice 200 g, Tuar Dhal 100 g, Thick Tamarind Pulp 3 Tbsp, Fresh Peas 100 g, Onion(chopped) 100 g, Cauliflower(florets) 100 g, Oil 1 1/2 tsp, Turmeric Powder a pinch, Coriander 1 Tsp, Salt to taste and Masala Powder (Ingredients and Method For Masala : Red chilies 2 No, Coriander seeds 1 tsp, Black gram dhal 1 tsp, Bengal gram dhal 1 1/2 tsp, Cloves 1 No, Cinnamon 1 inch piece. Fry the above ingredients in half a tea spoon of oil till light brown and powder it).

 

Method :

Cook dhal with rice by adding five cups of water (1cup= 200ml)in pressure cooker till soft (10 Minutes). Heat oil and fry the chopped onions till golden brown and add peas, cauliflower florets, tamarind pulp and boil for 2 to 3 minutes with a little water. Mix salt, masala powder and turmeric powder Pour this to the cooked rice mixture as soon as it is removed from pressure cooker and garnish with finely chopped coriander. Serve hot with raitha.

 

Nutritive Values :

For One Serving (approximately), energy 145 Kcal, Protein 5 g, Carbohydrate 28 g, Fiber 1 g, Fat 1 g

 

 

BITTER GOURD CURRY KANTHAMANI

 

Ingredients :

Bitter gourd 500 g , Oil 200 g , Bengal gram dhal 100 g , Dry Red chilies 6 , Onion (diced) 2 , Garlic flakes 4 , Sour Buttermilk 200 ml , Turmeric 1/2 tsp , Salt to taste.

 

Method :

Cut bitter gourd into finger length pieces and make two slits(one vertical, one horizontal) and marinate in sour butter milk with salt and turmeric for half an hour. Soak Benga lgram dhal in enough water for one hour then grind it to a coarse batter. Take onion, chilies, garlic, and salt and ground to a smooth paste. Mix the two batters and paste together. Wash the marinated bitter gourd in water and stuff paste in to the pieces and fry in a shallow frying pan 4-5 pieces at a time. Serve hot with rice or chapathi.

 

Nutritive Values :

For one serving(Approximately) Energy 396 Kcal, Protein 5 g, Carbohydrate 15 g, Fiber 1 g, Fat 35 g.

 

BLACK GRAM IDLI

 

Ingredients :

Black gram dhal 200 g , Cumin 1/2 tsp , Salt to taste.

 

Method :

Soak black gram dhal for 2 hours. Grind the soaked dhal to a course paste with salt and cumin. Make idlies of the batter and serve hot. The batter once made should be made into idlies immediately.

 

Nutritive Values :

For one serving (approximately) Energy 347 Kcal, Protein 24, Carbohydrate 59.6, Fiber < 1, Fat 1.4

 

 

BROKEN RICE VEGETABLE UPPUMA

 

Ingredients :

Broken Rice 60 g, Onion 1 in number, Oil 2 tsp, Mixed vegetables (carrot, beans)50 g, Curry leaves 1 tsp, Coriander leaves 1 tsp, Mustard seeds 1/2 tsp, Green chilies 3 in number and salt to taste.

 

Method :

Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cut onions, Green chilies and vegetables. Fry till they turn light brown color. The Suji is then added and fried for a while, add salt and hot water and the vessel is covered and uppuma allowed to cook on slow fire till the grains are soft and water is absorbed.

 

Nutritive Values :

For one serving(Approximately)Energy 368 Kcal, Protein 6.61 g, Carbohydrate 60 g, Fiber < 1 g, Fat 10 g.

 

 

BURELU / SUGGIES

 

Ingredients :

Blackgram dhal 50 g, Rice 200 g, Bengal gram dal 100 g, Oil 100 g, Elaichi 2 no, Jaggery 150 g and Salt a pinch.

 

Method :

Soak Blackgram dhal and Rice in enough water for 2 hrs. Boil Bengal gram dhal or Red gram dhal in enough of water, when it will become slightly soft then remove from fire and discord water. Make jaggery powder in that mix cooked dhal and Elaichi and mix well like a dough, then make a lemon sized balls and keep it aside. Black gram dhal and Rice grind like a smooth paste, and by adding water make a batter. Dhal balls dip in that batter and deep fat fry.

 

Nutritive Values :

For one serving (Approximately) Energy 564.25 Kcal, Protein 12 g, Carbohydrate 97.5 g, Fiber 0.45 g, Fat 14.25 g.

 

 

BUTTER MILK DOSA

 

Ingredients :

Parboiled rice 200 g , Fenugreek seeds 1/2 tsp , Green chilies 10 g , Cumin seeds 1 tsp , Sour Butter milk 250 ml , Coriander (finely chopped) 1 tsp , Salt to taste.

 

Method :

Soak rice in buttermilk for 5-6 hours. Soak fenugreek seeds in a small bowl in little water. Now grind rice, fenugreek and salt together to a smooth paste. Leave this batter to ferment over night. Next day add coriander and cumin mix well. Now heat non-stick flat pan on this rub a half cut big onion dipped in oil. Now spread batter into dosa and fry on both sides. Serve hot with onion chutney.

 

Nutritive Values :

For One Serving (Approximately) Energy 83 Kcal , Protein 2 g , Carbohydrate 16 g, Fiber 0.1 g, Fat 0.3 g.

 

 

CAULIFLOWER BIRIYANI

 

Ingredients :

Basmati rice 200 g, Onions big 50 g, Cauliflower 250 g, Green chilies 5 g, Fresh thick curd 50 g, Oil 2 tsp, Coriander cumin powder 1 tsp, Curry leaves 1 tsp, Coriander leaves 1 tsp, Lemon 1, Mustard seeds 1/2 tsp, Turmeric Powder 1 pinch and Salt to taste.

 

Method :

Wash and soak rice for 15 minutes. Cut onions into 1 inch long pieces. Wash and cut cauliflower into small Florets. Heat oil in a heavy bottomed vessel and add mustard seeds, when it crackles, add cut green chilies and curry leaves, cut onions and cauliflower. Fry till it becomes soft. Drain water from rice and fry with the florets for few minutes. Add two cups of boiling water with salt and turmeric powder. When it starts boiling, again add beaten curds, Coriander-cumin powder. Cover the vessel with a tight lid and cook on flame. Cook for 15 to 20 minutes. Garnish with fresh cut coriander leaves. Serve along with either cut lemon pieces or vegetable raitha.

 

Nutritive Values :

Energy 159 cal, Proteins 4 g, Carbohydrate 30 g, Fiber 1 g, Fat 2 g.

 

 

CAULIFLOWER PARATHA

 

Ingredients :

Cauliflower (finely chopped) 200 g, Onion (finely chopped) 1 No, Garam masala powder 1/2 tsp, Dhania powder 1 tsp, Coriander (finely chopped) 1 Tbsp, Oil 1 Tbsp, Salt to taste

 

Method :

Heat oil in a shallow pan and add cauliflower and fry till the raw smell disappears. Now to this add garam masala, dhania powder and fry for a minute. Add onions and coriander to this and mix well. Take one tea spoon of this mixture to make one paratha.

 

Nutritive Values :

For One Paratha (Approximately), Energy 141 Kcal, Protein 4 g, Carbohydrate 27 g, Fiber < 1 g, Fat 2 g.

 

CHAPATHI

 

Ingredients :

Wheat flour 100 g, Oil 10 g and water as required.

 

Method :

Wheat flour and salt add together and made into dough with water. Small portion of dough is made into chapathi with rolling board and pin, placed on a flat iron pan heated on fire and the side turned when slightly baked. When both sides are slightly baked, it is roasted over burning charcoal or puffed with slight pressure with cloth. If oil is to be added, chapathi is rolled along with half a teaspoonful of oil and when one side is cooked, half a teaspoonful more of oil is added and chapathi fried from both sides.

 

Nutritive Values :

For one serving (Approximately) Energy 430 k cal, Protein 11.8 g, Carbohydrate 71 g, Fiber 1.9g, Fat 11.5 g.

 

CHATPATE PHAL

 

Ingredients :

Melon Musk (peeled & diced) 100 g, Water Melon (peeled & diced) 100 g, Apple (diced) 100 g, Orange (peeled flakes) 100 g, Chat Masala 1 tsp, Salt to taste

 

Method :

Take peeled and diced melon musk, water melon, diced apple flakes of orange in a flat heavy bowl. Sprinkle salt and chat masala on juice and refrigerate for 2 hours and serve.

 

Nutritive Values :

For One Serving (Approximately), Energy 225 Kcal, Protein 8 g, Carbohydrate 45 g, Fiber 1 g, Fat 2 g.

 

 

CHICKEN 65

 

Ingredients :

Chicken (cut into big size pieces) 100 g , Cardamom 4 , Cloves 4 , Cinnamon (finger length) 1 piece , Ghee 1 tsp , Turmeric 1/2 tsp , Tomato Sauce 2 tsp , Oil 30 g , Corn flour 4 tsp , Dry Red chilies 6 , Coriander seeds 4 tsp , Milk 3 tsp , Ajinomoto 2 tsp , Ginger (a small piece) 1 , Garlic flakes 6 , Coriander finely chopped , Salt to taste.

 

Method :

Make a paste of ginger, garlic, turmeric and salt. Cook chicken pieces in enough water along with the ginger, garlic paste to this. Heat a pan add ghee and fry cloves, cinnamon, cardamom, red chilies and coriander, after cooking for sometime, make a fine powder of these spices in a blender and keep aside. Take oil in a shallow pan and add the cooked chicken and fry for sometime, then add spices powder, tomato sauce and corn flour mixed in milk, Ajinomoto and mix well cook on low flame for 5-10 minutes. Garnish with coriander and serve hot with Rice, Nan, or Roti.

 

Nutritive Values :

For one serving(Approximately)Energy 424 Kcal, Protein 26 g, Carbohydrate 0 g, Fiber 0 g, Fat 35 g.

 

CHICKEN BIRYANI

 

Ingredients :

Basmati Rice 500 g, Chicken 800 g, Curds 1/2 cup, Chilly powder 1/2 tsp, Ginger 2 cm, Garlic 4 flakes, Green chilies 4 or 6 in no, chopped Onions 5 in no, Mint leaves 2 tbsp, Coriander leaves 2 tbsp, Ghee 6 tbsp, Cardamom 5 in no, Cinnamon 3 in no, Poppy seeds 2 tsp and Salt to taste.

 

Method :

Skin and joint the Chicken. Clean and squeeze dry, mix with curds, one teaspoon Salt, Chilly powder, Ginger and Garlic paste, soak for 2 hours. Clean the Rice, place over the cooking pan add water and remaining Salt and cook for 2 whistles. Heat oil or Ghee in a kadai and fry Onions till brown and crisp, then remove from fire. Heat oil or Ghee in a vessel fry the Masala for few minutes, when the masala is fried then add Chicken with the Curd and chopped green Chilies and cook till dry. Then add fried onions, cooked chicken, chopped coriander and mint to the cooked Rice. serve with Raitha.

 

Nutritive Values :

For one serving(Approximately) Energy 732 Kcal, Protein 50 g, Carbohydrates 85 g, Fiber < 1 g, Fat 21 g.

 

 

CHINA KABABS

 

Ingredients :

Minced meat 250 , Roasted Bengal gram dhal 125 g , Onions(finely chopped) 2 medium size , Curds 200 g , Oil 30 g , Ginger chilies 8 , Coriander seeds 2 , Cinnamon 1 inch piece 1 , Cloves 2 , Coriander finely chopped 1 Tbsp , Mint (finely chopped) 1 Tbsp.

 

Method :

Make powder of roasted bengal gram dhal. Make separate paste of green chilies and coriander seeds. Make powder of cloves, cardamom, cinnamon and keep aside. Take a vessel and put meat, ginger, garlic, paste, salt, turmeric, spices powder, green chilly, coriander seeds paste, mint and curds and allow it to marinate for one hour. Now add Bengal gram powder into it and mix well. Now heat this vessel on a low flame till the water disappears. Now heat a pressure pan add oil and spread the cooked meat into the pan and cook on a low flame for half an hour. Fry on the other side for 5 minutes and remove from fire. Now cut into required sizes garnish with coriander and serve with Rice or Nan, or Rumali Roti.

 

Nutritive Values :

For one serving (approximately) Energy 462 Kcal, Protein 27.25, Carbohydrate 29.9, Fiber 0.6 g, Fat 26.11

 

 

COCONUT RICE

 

Ingredients :

Rice 100 g, Coconut 30 g, Green chilies 2 in no, Onion 1 in number, Bay leave 1 in number, Cloves 2 in number, Ilaichi 2 in number, oil 3 tsp and salt to taste.

 

Method :

Wash and soak Rice for 15 minutes. Grind coconut and take milk out. Heat oil in a pressure pan and add cut onion and Green chilies fry till it becomes light brown. Add Bay leave, Ilaichi and cloves fry for few minutes then add coconut milk and water both 1:2 portion, add rice in that, wait for 3 whistles. Then serve with subjee.

 

Nutritive Values :

For one serving (Approximately) Energy 471 k cal , Protein 6 g, Carbohydrate 63.75 g, Fiber 1 g, Fat 21 g.

 

CORN SOUP

 

Ingredients :

Maize seeds (boiled) 200 g , Milk 200 ml , Butter 1 Tbsp , Corn flour 1 Tbsp , Onion (small) 1 each , Clove , Cardamom , Boiling water , Pepper powder 1/2 tsp , Salt to taste.

 

Method :

Take a vessel add boiled maize seeds, onion, milk and hot water and allow to boil on low flame. Heat a pan add butter and roast clove and corn flour . Add this to the maize mixture and mix well, keep stirring on low flame till thick .Garnish with salt and pepper and serve hot.

 

Nutritive Values :

For one serving (approximately) Energy 259 Kcal, Protein 8.2, Carbohydrate 32, Fiber 2.1, Fat 11.1 g.

 

 

CURD OOTHAPPAM

 

Ingredients :

Rice flour 100 g , Sour thick curds 100 g , Baking soda 1/2 tsp , Cumin 1/2 tsp , Salt to taste.

 

Method :

Mix curds and rice flour without lumps and allow it to ferment for 8-10 hours. Before making Dosa add salt, cumin, soda and water to make good batter and mix well. Heat a flat non-stick pan, spread batter into dosa, add half teaspoon oil and cover with lid. After a minute take off the lid, and fry on the other side also till golden brown. Serve hot with onion chutney.

 

Nutritive Values :

For One Serving (Approximately) Energy 73 Kcal , Protein 2 g , Carbohydrate 13 g , Fiber 0.8, Fat 1 g.

 

CURD RICE

 

Ingredients :

Rice 100 g, Curd 50 g, Green chilies 2 or 3 in number, Mustard seeds 1/2 tsp, Coriander leaves 1 tsp, Curry leaves 1 tsp, Black gram dhal 1 tsp, Ginger small piece, oil 1 tsp and salt to taste.

 

Method :

Cut green chilies and Ginger. heat oil in a kadai and add Mustard seeds, when it crackles then add Green chilies, Curry leaves, Black gram dhal and ginger. Fry till it becomes light brown. Cool the mixture and add curd, salt and finely chopped Coriander, then mix with cooked Rice.

 

Nutritive Values :

For one serving(Approximately) Energy 473 k cal, Protein 9 g, Carbohydrate 81 g, Fiber < 1 g, Fat 12 g.

 

 

CURD RICE WITH MIXED FRUITS

 

Ingredients :

Rice 100 g, Curd 50 g, Green chilies 2 or 3 in number, Mustard seeds 1/2 tsp, Coriander leaves 1 tsp, Curry leaves 1 tsp, Black gram dhal 1 tsp, Ginger small piece, Grapes 5 in number, Apple 3 slices, Pomegranate seeds few, oil 1 tsp and salt to taste.

 

Method :

Cut green chilies and Ginger. heat oil in a kadai and add Mustard seeds, when it crackles then add Green chilies, Curry leaves, Black gram dhal and ginger. Fry till it becomes light brown. Cool the mixture and add curd, salt, finely chopped Coriander and fruits, then mix with cooked Rice.

 

Nutritive Values :

For one serving(Approximately)Energy 388.5 Kcal, Protein 7.2 g, Carbohydrate 68.55 g, Fiber 2.25 g, Fat 9.75 g.

 

DHAL PARATHA

 

Ingredients :

For stuffing, Wheat flour 200 g, Green gram dhal 100 g, Onions(finely chopped) 2 Tbsp, Coriander(finely chopped) 1 Tbsp, Mint and Curry leaves(finely chopped) 1 Tbsp, Red chilly powder 1/4 tsp, 'Dhania, cumin' powder 1 tsp, Garam masala powder 1/2 tsp, Lemon 1 No and Salt to taste.

 

Method :

Cook dhal in enough water. Remove the excess water from the cooked dhal. Now to this add finely cut onions chopped coriander, curry, mint leaves, red chilly, 'cumin, dhania' powder, garam masala powder, lemon juice and slat to taste and mix well. Use this stuffing 1 tsp per paratha.

 

Nutritive Values :

For One Paratha (Approximately), Energy 147 Kcal, Proteins 5 g, Carbohydrates 28 g, Fiber < 1 g, Fat 2 g.

 

DHOKLA

 

Ingredients :

Besan 2 cups, Ginger 2 cms, Soda 3/4 tsp, Citric acid 3/4 tsp, Green chilies 2 no, Sugar 1 tsp, Turmeric powder 1/2 tsp, Oil 3 tbsp, Mustard seeds 1 tsp, Cumin seeds 1 tsp, Curry leaves few and salt to taste.

 

Method :

Grind Green Chilies and Ginger together. Mix all the ingredients together except Soda and seasonings. Add enough Water (approx 1 1/4 cup) and mix to a smooth batter as for bajjis and pakodas. Add Soda to the batter, mix thoroughly and grease a two dish pan then pour the batter and steam for 15 - 20 minutes. Remove the two dish pan and allow to cool slightly and turn out the Dhokla on a plate, then cut into pieces. Heat 2 tbsp of water and pour in a katori. Heat oil for seasoning in a small kadai, add Mustard, Cumin and Gingely seeds, when they crackles then add Curry leaves. Add the seasoning in to the hot Water. Pour over the Dhokla pieces, garnish with chopped Coriander leaves and grated Coconut.

 

Nutritive Values :

For one serving (Approximately) Energy 441 Kcal, Protein 17.1 g, Carbohydrates 60.9 g, Fiber 3.9 g, Fat 14.3 g.

 

DIABETES 2000 DOSA

 

Ingredients :

Raw Rice 200 g, Rice Flakes 50 g, De husked Black gram 1 Tbsp, Red gram dhal 1 Tbsp, Bombay rava2 Tbsp, Fenugreek seeds 1/2 tsp and Salt to taste

 

Method :

Soak rice, fenugreek seeds and dals together for 2 to 3 hours. Soak rice flakes separately for an hour. Grind everything together to smooth and thick paste. Mix salt to the batter. Allow to ferment for 8 to 10 hours. Next day one hour before making dosa, mix ravato it. Heat a flat pan and rub a half cut big onion dipped in oil. Spread dosa as thin as possible on the pan-Fry on both the sides till crisp. Serve hot with onion chutney spread inside the dosa.

 

Nutritive Values :

For one dosa (approximately), Energy 92 Kcal, Carbohydrates 18 g, Protein 2 g, Fiber 0.68 g, Fat 1 g

 

DIABETES 2000 JUICE

 

Ingredients :

Melon musk (peeled and diced) 200 g, Vanilla essence 1/4 tsp, Sweetex 1 tsp

 

Method :

Take melon pieces and sweetex, blend for half a minute in mixer. To this add the vanilla essence. Serve the juice chilled.

 

Nutritive Values :

Energy 34 Kcal, carbohydrates 7 g, proteins 1 g, fiber 0.8 g, fat 0.4 g.

 

 

DIABETES 2000 ROTI

 

Ingredients :

Jowar flour 150 g , Maize flour 80 g , Cumin a pinch , Garlic 4 flakes , Wet Red chilies 3.

 

Method :

Seieve Jowar flour and maize flour. Make a paste of cumin, red chilies and garlic in a blender. Add this paste and salt to the flour. Mix 50 ml of boiling water and knead well and make a dough. Make roti and sprinkle little water and spread with a light and on one side and fry on the other side. Serve hot with Greens curry and Onion chutney.

 

Nutritive Values :

For One Serving (Approximately) Energy 198 Kcal , Protein 6 g , Carbohydrate 40 g , Fat 1 g , Fiber 1 g.

 

EGG AND TOMATO CURRY

 

Ingredients :

Eggs 3 no, Tomatoes 250 g, Onions 200 g, Ginger and Garlic paste each 1 tsp, Chilly powder 1-11/2 tsp, Oil 3 tbsp, Curry leaves 1 tbsp, Mustard seeds few, Coriander leaves 1 tbsp, Turmeric powder 1 tsp, coriander powder 1 tsp and Salt to taste.

 

Method :

Boil the Eggs, while boiling the Eggs cut the Onions and Tomatoes like a small pieces. After boiled the Eggs take Oil in a kadai then add Mustard seeds when it will crackles then add Curry leaves Ginger and Garlic paste fry for few minutes then add Onions fry till it becomes light brown in color, then add Tomatoes fry till it becomes soft, then add Coriander powder,Turmaric powder, Red chilly powder and Salt mix properly and add 1 cup of water, cook till raw smell disappears and gravy becomes thick, then add boiled Eggs and Garnish with chopped Coriander leaves. Then serve with Rice or Roti.

 

Nutritive Values :

For one serving(Approximately) Energy 271 Kcal, Protein 8.2 g, Carbohydrates 10.4 g, Fiber > 1 g, Fat 21.9 g.

 

 

FAT FREE CHICKEN CURRY

 

Ingredients :

Tender Chicken , (cut it into 6to 8 pieces) 1 , Ginger (small piece) 1 , Ghee 2 tsp , Garlic flakes 6 , Coriander leaves (finely chopped) 2Tbsp , Onion (diced) 2 , Coriander seeds 2 tsp , Turmeric 1/2 tsp , Chilly powder 1/2 tsp , Salt to taste.

 

Method :

Boil chicken pieces in enough water. Make a paste of ginger, garlic, coriander seeds, red chilly powder, turmeric, salt with little water in a blend. Add this paste to the boiling chicken and cook for some time. Heat ghee in a pan and fry till golden brown and add the chicken with the gravy to this mix and cook for 5 minutes. Garnish with lime juice and coriander and serve with rice or roti.

 

Nutritive Values :

For One Serving (Approximately) Energy 179 Kcal , Protein 26.5 g , Carbohydrate 5.55 g , Fat 5.65 g , Fiber 0.3 g.

 

 

FAT FREE SHERUVA

 

Ingredients :

For making sheruva bones of chicken or goat can be used. Bones 500 g , Cardamom 2 , Cloves 2 , Onion(finely chopped) 2 medium sized , Tomatoes (diced) 2 medium sized , Black pepper 6 , Garlic flakes 4 , Ginger (small piece) 1 , Cream 2 tsp , Turmeric 1/2 tsp , Red chilly powder 1 tsp , Cinnamon (finger length) 2 , Poppy seeds 2 tsp , Coriander seeds 2 tsp , Bay leaf 1 in No , Coriander (finely chopped) 1 tsp , Mint leaves(finely chopped) 1 Tbsp

 

Method :

Make a paste of coriander seeds, pepper, poppy, ginger, garlic, bay leaf in a blender. Boil the bones with salt, chilly powder and turmeric powder in 10 glasses of water till the water reduces to 4 glasses quantity. Now add spices paste, mint, coriander and cream, mix well and remove from the fire. Serve hot.

 

Nutritive Values :

For one serving (approximately) Energy 132 Kcal, Protein 21.82, Carbohydrate 2.94, Fiber 0.5 g, Fat 3.76 g.

 

FRIED RICE

 

Ingredients :

Rice 100 g, onion big 30 g, cloves 2 or 3 no, cinnamon 1 inch piece, oil 10 g, bay leaves 1 in number and salt to taste.

 

Method :

Wash and soak rice for 15 minutes. Cut onions into small pieces, heat oil in a pressure pan. Fry onions and garam masala for 10 minutes, then add rice and enough water (1:2 ratio), and replace the lid and wait for 2 whistles and remove from fire and serve with Raitha and any Kurma.

 

Nutritive Values :

For One Serving (Approximately), Energy 453 Kcal, Protein 7 g, Carbohydrates 85 g, Fat 10 g.

 

GAJAR KA HALWA

 

Ingredients :

Carrots (grated) 1000 g , Sugar 500 g , Milk 500 g , Ghee 250 g , Cashew nuts(chopped) 1 Tbsp , Cardamom (powdered) 10 in No.

 

Method :

Take a pan , fry cashew in little ghee and keep aside. Add rest of the ghee in pan and fry the grated carrots till aroma of carrots is emitted. Now add sugar and keep stirring on a low flame. Boil milk on a low flame in a separate vessel till the milk reduces to half the quantity. Add milk and Cardamom powder to the grated carrots till the gravy turns thick. Garnish the halwa with cashew nuts and serve hot or chilled with ice-cream.

 

Nutritive Values :

For one serving (approximately) Energy 423.05 Kcal, Protein 2.39, Carbohydrate 52.48, Fiber 1, Fat 23.29

 

GODHUM PAKORA

 

Ingredients :

Wheat flour 56 g, Rice flour 28 g, Curd 56 g, Oil 28 g, Ginger 7 g, Green chilies 7 g, Cumin 3 g and salt to taste.

 

Method :

Wheat flour is mixed with the Rice flour and made in to a paste with Curd Chopped Ginger and Green chilies are added to the paste and mixed well. Cumin and salt are also added. Oil is heated in a pan and small portions of the paste are fried in the hot Oil till brown in color.

 

Nutritive Values :

For one serving (Approximately) Energy 163 k cal, Protein 3 g, Carbohydrates 18 .6 g, Fiber 1 g, Fat 8.5 g.

 

 

GORU CHIKKUDU THALIMPU / CLUSTER BEANS FRY

 

Ingredients :

Cluster beans 250 g, Ground nuts or Coconut 20 g, Red chilly powder 1-11/2 tsp, Coriander powder 1 tsp, Turmeric powder 1 tsp, Mustard seeds few, Curry leaves few, Oil 2 tbsp and Salt to taste.

 

Method :

Clean and cut the Cluster beans in to a 1 in pieces and boil in enough water while boiling add 1 tbsp of Salt in that water, then squeeze dry. Heat oil in a kadai then add Mustard seeds, when it will crackles then add Curry leaves and boiled Beans, fry for few minutes then add Red chilly powder, Coriander powder, Turmeric, mashed Garlic, Ground nut powder or grated Coconut and Salt to taste. Mix properly then remove from fire. Then serve with Rice or Roti.

 

Nutritive Values :

For one serving(Approximately) Energy 98.9 Kcal, Protein 2.98 g, Carbohydrate 7.75 g, Fiber 2.24 g, Fat 9.2 g.

 

 

JOWAR FINGER RINGS

 

Ingredients :

Jowar flour 200 gm, Bengal gram flour 50 gm, water 3 cups , Ginger Garlic paste 1 tsp, Cumin seeds 1 tsp, Mustard seeds 1 tsp, Chilly powder 1 tsp, Curry leaves few, finely chopped Coriander 1 tbsp, Oil 2 tsp, Turmeric 1/2 tsp, Asafetida 1/2 tsp, Lime 1 in number and Salt to taste.

 

Method :

Knead Jowar flour in hot Water, by adding Besan, Salt, Turmeric, red Chilly powder, Asafetida and leave it for 10 minutes. Take a pressure pan add Oil and when the Oil is hot add Cumin and Mustard seeds, Ginger Garlic paste and Curry leaves. Now add Water and allow it to boil on low flame. Make rings from the dough and add to the boiling water. Pressure cook for 2 whistles. Garnish it with chopped Coriander and Lime juice and serve hot with hot and sweet chutney. No. of servings 4.

 

Nutritive Values :

For one serving (Approximately) Energy 221 Kcal, Protein 7.8 g, Carbohydrate 43.8 g, Fiber <1 g. Fat 1.7g.

 

KADAMBAM PULUSU

 

Ingredients :

Brinjal 50 g, Ladies finger 25 g, Fresh peas 1 Tbsp, Tomatoes 50 g, Red pumpkin 100 g, Cooked Red gram dhal 100 g, Sambar powder 3 tsp, Tamarind pulp 50 g, Green chilies (cut lengthwise) 2 or 3, 'Coriander, Curry leaves' - to garnish 2 tsp, Oil 1 tsp, Salt to taste and For seasoning Black gram dhal 1/2 tsp, Bengal gram dhal 1 tsp, cumin seeds 1 tsp.

 

Method :

Cut all vegetables into one inch long pieces. Heat oil in a pan and season with mustard seeds, black gram dal, Bengal gram dal, curry leaves and cumin seeds. Add vegetable pieces and fry for a minute. Then add tamarind pulp, salt, sambar powder and cooked red gram dhal, allow to boil until it becomes thick. Garnish with coriander, serve with rice or paratha.

 

Nutritive Values :

For One Serving (Approximately), Energy 99 Kcal, Protein 5 g, Carbohydrate 16 g, Fiber 2 g, Fat 1 g.

 

 

KAKARAKAYA KURA / KARELI KI SABJI

 

Ingredients :

Bitter gourd (chopped circular slices) 500g , Oil 30 g , Cumin 1 tsp , Tamarind 10 g , Curd 100 g , Onion(diced) 3 g , Dry Red Chilies 8 in No , Turmeric a pinch , Sugar 2 tsp , Coriander (finely chopped) 1 Tbsp , Salt to taste.

 

Method :

Take a vessel add a cup of water, curds, salt turmeric and bitter gourd slices and cook till the water disappears. Make paste of chilies and cumin and keep aside. Heat oil in a frying pan and fry the slices slightly and in the rest of oil fry onions on low flame till golden brown. Now add bitter gourd slices and sprinkle the red chilies cumin powder and mix well and fry for few minutes. Garnish with coriander and serve hot with rice or chapathi.

 

Nutritive Values :

For one serving(Approximately)Energy 80 Kcal, Protein 2 g, Carbohydrate 5 g, Fiber < 1 g, Fat 6 g.

 

KAKARAKAYA VEPUDU / BHUNE KARELAE

 

Ingredients :

Bitter gourd 500 g , Butter milk 200 ml , Oil 200 g Rice 5 tsp , Dry Red Chilies 6 , Cumin 1/2 tsp , Turmeric 1/2 tsp , Salt to taste.

 

Method :

Cut bitter gourd into finger length pieces and make two slits (one vertical, one horizontal) and marinate in sour buttermilk for half an hour and keep aside. Method: Soak rice for half an hour and grind it to a smooth paste along with chilies, cumin, salt and turmeric. Stuff this paste into the bitter gourd pieces and keep aside. Heat oil in a shallow frying pan and deep fry 4-5 bitter gourd pieces at a time. Serve with curd rice or hot pongal.

 

Nutritive Values :

For one serving (Approximately) Energy 326 Kcal, Protein < 1 g, Carbohydrate 36 g, Fiber 1 g, Fat 34 g.

 

KANCHI IDLI

 

Ingredients :

Blackgram dhal 100 g , Parboiled Rice Rawa OR Rice rawa 200 g , Bengal gram dhal 3 tsp , Mustard seeds 1 tsp , Curry leaves (finely chopped) 1 Tbsp , Coriander (finely chopped) 1 Tbsp , Black gram dhal 2 tsp , Oil 30 g , Green chilies 4 , Onion (finely chopped) 4.

 

Method :

Soak black gram dhal for one hour in enough water. Grind the dhal with slat in blender to a smooth batter. Now mix washed rice rawa into to batter. Soak Bengal gram in water for an hour and mix in the batter. Heat oil in a pan and add mustard seeds, black gram dal, green chilies, onion and curry leaves, coriander now add batter to this and close the fire, mix well and make idlies of the batter in pressure cooker. Serve hot with onion chutney and sambar.

 

Nutritive Values :

For one serving (approximately) Energy 488.26 Kcal, Protein 14.1, Carbohydrate 82.92, Fiber 0.4 g, Fat 11 g.

 

KHEEMA METHI / MENTHIKURA MAMSAM

 

Ingredients :

Minced meat 1/4 kg, Curd 1/4 cup, Fenugreek leaves 5 small or 3 big bunches, Green chilies 2 no, Onions 2 no, Ginger 2 cm, Chilly powder 1 tsp, Coriander powder 1 tsp, Turmeric powder 1/4 tsp, grated Coconut 4 tbsp, Cloves 2 no, Cardamom 1 no, Cinnamon 1 piece, Salt and Lime juice to taste.

 

Method :

Wash the minced Meet and squeeze dry, add curds and 1/2 tsp salt, allow to marinate for 1 hour, place this mixture in the pan cook for 15 minutes while it is cooking. Mince Onions, Ginger, Green Chilies and Fenugreek leaves. Grind Coconut to a paste using little water. Heat oil in a kadai add Cloves, Cinnamon and Cardamom. After 1-2 minutes, add Onion, Ginger, Green Chilies and fry till Onions are brown. Add all the powders and chopped leaves, fry till all the liquid is absorbed. Add the cooked Meat with its liquid, Coconut paste and Salt. cook till almost dry then garnish with chopped hard-boiled Eggs(optional)and Lime juice to taste. serve with roti or rice.

 

Nutritive Values :

For one serving (Approximately) Energy 321 Kcal, Protein 31 g, Carbohydrate 12 g, Fiber > 1 g, Fat 17 g.

 

 

KHICHIRI

 

Ingredients :

Raw Rice 200 g, Green Gram dhal 100 g, Onion (medium sized) 1 No, Ginger(paste) 2 tsp, Garlic paste 3 flakes, Curry leaves 5 g, Coriander (finely chopped) 1 tsp, Green chilies 1 tsp, Oil 1 tsp, Water 600 ml and Salt to taste.

 

Method :

Wash rice and dhal and soak in enough water for 10 to 15 minutes. In a pressure pan heat oil add onion, green chilies and curry leaves, fry on low flame for sometime. To this add the paste of ginger and garlic and fry. Now add rice and dhal and pressure cook in 600 ml of water for 3 whistles. Garnish with finely chopped coriander and serve hot.

 

Nutritive Values :

For One Serving (Approximately), Energy 225 Kcal, Protein 8 g, Carbohydrate 45 g, Fiber < 1 g, Fat 2 g.

 

 

LEMON RICE

 

Ingredients :

Rice 100 g, Lemon 1 in no, Red chilies 2 in no, Black gram dhal 1 tsp, Curry leaves 1 tsp, Bengal gram dhal 1 tsp, Mustard seeds 1/2 tsp, Ground nuts 1 Tbsp, Asafetida a pinch and Salt to taste.

 

Method :

Clean and soak the Rice for 15 minutes. Cook the Rice in enough water (1:2 portion). Allow it to cool, then add Lemon juice, salt together in Rice. Heat oil in a kadai then add Mustard seeds, Red chilies, Black gram dhal, Bengal gram dhal, and Curry leaves fry till it becomes light brown. Add roasted Ground nuts and Asafetida, remove from fire and allow it to cool and mix with Rice.

 

Nutritive Values :

For one serving (Approximately) Energy 417 Kcal, Protein 9 g, Carbohydrate 65.25 g, Fiber 0.9 g, Fat 12.75 g.

 

MAJJIGA MUNAGA PULUSU

 

Ingredients :

Drumsticks (1 inches pieces) 200 g, Curds 200 g, Turmeric a pinch, Mustard seeds 1/2 tsp, Coriander(finely chopped) 1 Tbsp, Curry leaves 1 tsp, Masala powder 1 tsp, Green chilies (finely chopped) 1 tsp, Fenugreek seeds 1/4 tsp, Coriander seeds 1 tsp, Cumin seeds 1/2 tsp, Red gram dhal 2 tsp.

 

Method :

Soak red gram dhal in water for half an hour dry it and of roast in a pan for 4-5 minutes and powder it. Method Boil Drumstick pieces in enough water till soft. Take beater curds, salt, masala powder and add to drumsticks mix and boil for two minutes. Heat oil in a shallow frying pan and add mustard seeds, curry leaves fry and mix this to the drumsticks. Garnish with finely chopped coriander and serve with hot rice.

 

Nutritive Values :

For One Serving (Approximately) Energy 35 Kcal, Protein 2 g, Carbohydrate 3 g, Fiber 2 g, Fat 2 g.

 

MANGO RICE

 

Ingredients :

Rice 100 g, Grated Green Mango 3 Tbsp, Green chilies 2or3 in number, Onion 1 in number, Mustard seeds 1/2 tsp, Coriander leaves1 tsp, Curry leaves 1 tsp, Black gram dhal 1 tsp, Oil 2 tsp and salt to taste.

 

Method :

Cut onion and Green chilies. Heat oil in a kadai add Mustard seeds, when it crackles then add Curry leaves, Black gram dhal, Green chilies and onions fry for few minutes. Add grated Green Mango and salt fry till it becomes soft. Remove from fire and add chopped Coriander then mix with cooked Rice.

 

Nutritive Values :

For one serving (Approximately) Energy 475 k cal, Protein 9 g, Carbohydrate 89 g, Fiber 0.84 g, Fat 11 g.

 

MINCED MEAT BIRYANI

 

Ingredients :

Basmati Rice 500 g, Minced meat 350 g, Onions 3 no, Bay leaf 1 no,

Shahjeera 1/2 tsp, Ghee 5 tbsp, Chilly powder 1 tsp, Curd 1/2 cup, Mint and coriander leaves 2 tbsp (each) and salt to taste.(Ingredients For masala : to be ground to a paste : Ginger 3 cm. Garlic 8 flakes, Green chilies 3 no, Poppy seeds 2 tsp, Fennel 2 tsp, Coriander powder 2 tsp, Chilly powder 1/2 tsp, Cloves 4 no, Cardamom 4 no and Cinnamon 5 cm )

 

Method :

Cut and clean the Meat, then squeeze dry, mix with Curds, one teaspoon of Salt, Chilly powder, Ginger and Garlic paste. soak for 2 hours. Clean the Rice place over the cooking pan add water and remaining salt, and cook for 2 whistles. Heat oil in a kadai then add Bay leaf and Shahjeera after that add finely chopped Onions fry till brown and crisp, then remove from fire. Heat oil or Ghee in a vessel fry the Masala for few minutes, when the Masala is fried then add Meat with the Curds fry for 10 minutes then add enough of water cook till it becomes soft and dry then remove from fire. Then fried onions, minced meat curry, finely chopped coriander and mint add to the Rice. Then serve with Raitha.

 

Nutritive Values :

For one serving (Approximately) Energy 583 k .cal, Protein 23 g, Carbohydrate 82 g, Fiber < 1 g, Fat 16 g.

 

 

MIX DHALS DOSA

 

Ingredients :

Bengal gram 200 g , Black gram 200 g , Red gram 200 g , Rice 200 g , Cumin 1/2 tsp , Oil 40 g , Salt to taste.

 

Method :

Soak the three dals and rice in enough water for 2-3 hours. Now grind it to a smooth dosa batter with salt and cumin. Leave the batter for one hour with a lid. Heat a flat non-stick pan, rub little oil with a big half cut onion and spread a ladle full of batter into dosa and fry on both sides till crispy. Serve hot with onion chutney.

 

Nutritive Values :

For one serving (approximately) Energy 368.5 Kcal, Protein 18.13, Carbohydrate 59.9, Fiber < 1, Fat 6.3

 

MULLANGI PACHADI / RADISH CHUTTNEY

 

Ingredients :

Radish(Mullangi)white 250 g, Fresh coconut 50 g, Roasted Ground nuts 50 g, Green chilies 30 g, Onion 100 g, Garlic flakes 5 no, Tamarind pulp 1 Tbsp, Oil 3 tsp , Mustard seeds few, Curry leaves few and salt to taste.

 

Method :

Peel and cut Mullangi in small pieces. Fry Mullangi, Coconut and Green chilies with 1 tsp of oil till light brown, then remove from fire and add roasted Groundnuts, Garlic, Tamarind pulp and salt. And grind all these ingredients. Heat oil in a kadai add Mustard seeds, when it crackles then add Curry leaves and cut Onions, fry till it becomes light brown color, then add ground mixture fry for few minutes. Then serve with Chapathi or Rice.

 

Nutritive Values :

For one serving(Approximately) Energy 185 Kcal, Protein 5 g, Carbohydrate 10 g, Fiber 2 g, Fat 14 g.

 

MUNAGAKU PACHADI

 

Ingredients :

Drumstick leaves 200 g , Bengal gram dhal 1 Tbsp , Dry Red chilly 1 , Tamarind 50 g , Black gram dhal 1 Tbsp , Oil 1 tsp , Salt to taste.

 

Method :

Heat half teaspoon oil in a shallow frying pan and fry red chilly, tamarind, Bengal gram and black gram dhal. Fry drumstick leaves in half tea spoon oil in a pan till the leaves shrink. Now mix the two pan contents and blend to a smooth paste in a blender.

 

Nutritive Values :

For One Serving (Approximately) Energy 23 Kcal , Protein 1 g , Carbohydrate 3 g , Fiber < 1 g , Fat 1 g.

 

MUTTER PULAV

 

Ingredients :

Raw Basmati Rice 200 g , Fresh green peas 200 g , Onion (long pieces) 50 g, Oil 1 tsp , Cloves 3 in No , Cinnamon 1 , 1 inch piece , Salt to taste and masala paste (Ingredients and Method For Masala : Onion 1 Tbsp, Garlic 4 flakes , Green chilies 2 tsp , Ginger (1 inch) 1 piece.)

 

Method :

Wash rice and soak in enough water for half an hour. Heat a pressure pan and add oil, to this add cloves and cinnamon, onion and fry. Now add the masala paste, green peas and fry on a medium flame. Take rice and add enough water and mix this to the pressure pan and pressure cook. Garnish with finely chopped coriander and serve hot with vegetable raitha.

 

Nutritive Values :

For One Serving (Approximately) Energy 159 Kcal , Protein 4 g , Carbohydrate 32 g , Fiber 1 g , Fat 1 g.

 

 

OOTHAPPAM

 

Ingredients :

Raw Rice 200 g, Parboiled rice 200 g, Black gram dhal 50 g, Red gram dhal 50 g, Onion(finely chopped) 100 g, Fenugreek seeds 1 tsp, Salt to taste.

 

Method :

Wash and soak rice, black gram dhal, red gram dhal and fenugreek seeds in adequate water for 2 to 3 hours and grind to smooth paste. Allow it to ferment for 8 to 10 hours. Heat a flat non-stick pan, take a half cut big onion, dip it in oil and rub on the hot pan. Now spread a ladle full of batter in to thick circle and fry on both sides on medium flame. Serve hot with onion chutney.

 

Nutritive Values :

For One Oothappam (Approximately), Energy 84 Kcal, Protein 2 g, Carbohydrate 16 g, Fiber 1 g, Fat 1 g.

 

PALAK TAMATAR KI SABJI

 

Ingredients :

Spinach (chopped) 250 g , Onion (big) 1 , Fresh green peas 150 g , Garlic 5 flakes , Ginger (1 inch piece) 1 , Green chilies(finely chopped) 5 in No , Turmeric 1 pinch , Coriander (finely chopped) 1 Tbsp , Tomato (diced) 2 medium sized , Oil 1 tsp , Garam Masala Powder 1/2 tsp , Salt to taste.

 

Method :

Grind ginger, garlic and green chilies to a smooth paste. Heat oil in a shallow frying pan and add onion, fry till golden brown. Now add ginger, garlic and chilly paste and fry for few minutes, add tomatoes, spinach, green peas, mix and fry for some time. To this add enough water to boil the curry and place a lid on the pan. Take half teaspoon of masala powder mix to curry and close the fire. Garnish with fresh finely chopped coriander and serve hot with rice or chapathi.

 

Nutritive Values :

For One Serving (Approximately) Energy 43 Kcal , Protein 3 g , Carbohydrate 6 g , Fiber 1 g , Fat 1 g.

 

 

PALALO BOONDI / DOODH BOONDI

 

Ingredients :

Bengal gram flour 200 g , Coriander (finely chopped) 1 Tbsp , Drumsticks (cut into 1 inch pieces) 2 in No , Milk 500 ml , Green chilies (finely chopped) 5 in No , Oil 25 g , Curry leaves 1 Tbsp , Onion (finely chopped) 1 , Turmeric a pinch , Chilly powder 1 tsp , Salt to taste.

 

Method :

Heat oil in a shallow frying pan, make thick paste of Bengal gram flour and make boondi by deep frying (To make boondi use a perforated vessel or seive). Heat little oil in another pan add finely chopped onions and fry till golden brown, add green chilies, salt, turmeric, chilly powder and drum sticks and mix well. Now add water and boil till the milk is completely absorbed. Take milk and add to this and boil for sometime before serving add the boondi prepared and garnish with finely chopped coriander.

 

Nutritive Values :

For one serving(Approximately)Energy 179 Kcal, Protein 8 g, Carbohydrate 22 g, Fiber 1.3 g, Fat 6 g.

 

 

PALU VESI TOTAKURA

 

Ingredients :

Tender Amaranth stalks , (cut into small bits) 200 g , Onion (diced) 3 Medium sized , Dry Red chilies 4 in No , Cumin seeds 1/2 tsp , Mustard seeds 1/2 tsp , Green chilies 4 in No , Oil 40 g , Milk 200 ml , Curry leaves 1 Tbsp , Turmeric 1/2 tsp , Red chilly powder 1/2 tsp , Salt to taste.

 

Method :

Boil amaranth stalks in enough water with salt and turmeric, keep aside. Heat oil in a pan and fry onions till golden brown add green chilies, chilly powder and stalks mix well. Fry on low flame for sometime now add milk and boil for 5 minutes. Heat little oil in pan season it with few mustard and cumin seeds, curry leaves and mix this is the milk gravy and cook till thick. Serve hot with rice.

 

Nutritive Values :

For one serving (Approximately)Energy 242 Kcal, Protein 4 g, Carbohydrate 11 g, Fiber 1.8 g, Fat 15 g.

 

 

PARATHA

 

Ingredients :

Wheat flour 60 g, Besan 30 g, Oil 10 g and Salt to taste.

 

Method :

Take Wheat flour add Besan, Salt and make a dough. Divide into three balls and roll them into chapathi. Apply a little Oil and fold into a triangle and roll this again into chapathi. Place on hot tawa and wait till slightly dry. Turn and wait till brown marks appear. Apply some Oil(about 1 teaspoon), turn and fry from both sides.

 

Nutritive Values :

For one serving ( Approximately) Energy 406.2 Kcal, Protein 13.5 g, Carbohydrate 59.58 g, Fiber 1.5 g, Fat 12.7 g.

 

PERUGU PACCHADI / SABJEE RAITHA

 

Ingredients :

Fresh Curds 100 g, Onions (finely chopped) 50 g, Green Chilies (finely chopped) 1 tsp, Tomato(finely chopped) 50 g, Cucumber( finely chopped) 50 g, Coriander (finely chopped) 1 tsp and Salt to taste.

 

Method :

Mix finely chopped onion , tomato, cucumber and green chilly pieces with beaten fresh curd add salt to taste. Garnish with finely chopped coriander.

 

Nutritive Values :

For One Serving (approximately), Energy 19 Kcal, Protein 1 g , Carbohydrate 2 g, fiber < 1 g , Fat < 1 g

 

 

PESARA PAPPU

 

Ingredients :

Green gram dhal 100 g, Onion Medium size 1 No, Ginger pieces 1 tsp, Garlic 3 pieces, Green chilly 1 or 2 No, Turmeric powder 1 pinch, Coriander powder 1 tsp, Curry leaves 1 tsp, Oil 1 tsp, Lemon 1, Salt to taste.

 

Method :

Cut onion into small pieces. Grind together ginger, garlic and green chilly. Heat oil in pressure pan and fry onion pieces till golden brown, now add ginger, garlic and chilly paste and fry for few minutes. Add presoaked dhal and little water to the pan, pressure cook for 2 whistles. Serve hot with rice.

 

Nutritive Values :

For One Serving (Approximately), Energy 89 Kcal, Protein 5 g, Carbohydrate 15 g, Fiber 1 g, Fat 1 g.

 

PESARA PAPPU VADALU / MOONG VADA

 

Ingredients :

Green gram dhal 1000 g , Green chilies (finely chopped) 2 , Onion (finely chopped) 250 g , Curry leaves(finely chopped) 1 Tbsp , Ginger(2 inch piece, finely chopped) 1 in No , Oil for deep frying and Salt to taste.

 

Method :

Soak green gram dhal in water for one hour. Drain water and grind half of the dhal to a smooth batter. Take a vessel and mix the remaining dhal, onions, chilies, salt, ginger and curry leaves, now add this to the batter and mix well. Heat oil in a shallow frying pan and make vadas on a polythene and fry in hot oil till golden brown. Serve hot with tomato sauce.

 

Nutritive Values :

For one serving (approximately) Energy 540.5 Kcal, Protein 24.8, Carbohydrate 62.7, Fiber 1 g, Fat 21.2

 

 

PESARAPAPPU TOTA KOORA MASALA

 

Ingredients :

Amaranth stalks(Totakura kadalu) , (cut into small bits) 200 g , Green gram dhal 100 g , Cumin 1/2 tsp , Masala powder 1/2 tsp , Mustard seeds 1/2 tsp , Red chilly powder 1/2 tsp , Turmeric 1/2 tsp , Curry leaves 1 Tbsp , Salt to taste.

 

Method :

Boil dhal and stalks together on a low flame is enough water. Heat oil in a pan add mustard, cumin, turmeric and curry leaves and fry for few minutes. Now add dhal and stalks to this add chilly powder, salt and mix well add masala powder cook for 5 minutes. Serve hot with rice.

 

Nutritive Values :

For one serving (Approximately)Energy 193 Kcal, Protein 13 g, Carbohydrate 33 g, Fiber 1 g, Fat 1 g.

 

 

PESARATTU

 

Ingredients :

Green gram whole 60 g, Rice 30 g, Oil 10 g and Salt to taste.

 

Method :

Soak dhal overnight. In the morning grind and mix all the ingredients except Oil. Spread ladleful of mixture evenly and fry both sides with one teaspoon of Oil. Cook the entire mixture this way.

 

Nutritive Values :

For one serving (Approximately) Energy 393.9 Kcal, Protein 16.44 g, Carbohydrate 57.48 g, Fiber 2.52 g, Fat 10.93 g

 

PHULKA

 

Ingredients :

Wheat flour 100 g, salt to taste and water to mix.

 

Method :

Mix Wheat flour and salt together, and make dough by adding water. Take small portion of dough make into circular phulka using rolling board and pin. Now put the phulka on pre heated flat pan and on low flame bake the phulka on one side, turn when slightly baked on one side then remove from pan and roast in sim flame on both sides.

 

Nutritive Values :

For one serving(Approximately) Energy 346 k cal, Protein 11.8 g, Carbohydrate 71 g, Fiber 1.9 g, Fat 1.5 g.

 

POLEELU / BOBBATLU

 

Ingredients :

Bengal gram dal or Red gram dal 100 g, Maida 60 g, Jaggery 80 g, Oil 50 g, Elachi 2 no and Salt to taste.

 

Method :

Boil Bengal gram dal or Red gram dal in enough of water when it becomes slightly soft remove from fire and discard water, and make Jaggery like a powder, then mix Dhal, Jaggery and Elaichi powder all together, and make a lemon sized balls. Knead Maida by adding little bit of salt and water and make small balls, then make a poori. In the middle of the poori keep a dhal ball, then cover with poori, press slightly like a chapathi shape then heat kadai greasewith ghee or oil then fry like a chapathi both sides. then take with milk or like that only.

 

Nutritive Values :

For one serving(Approximately) Energy 668.6 Kcal, Protein 13.9 g, Carbohydrate 90 g, Fiber <1 g, Fat 28.1 g.

 

PUDINA PULAV

 

Ingredients :

Rice 200 g, Mint leaves 50 g, Onion( Diced) 50 g, Green chilly pieces 1 tsp, Tomato 100 g, Oil 2 tsp, Mustard 1/2 tsp, Black gram dhal 1/2 tsp, Bengal gram dhal 1/2 tsp, Curry leaves 1 tsp, Clove 2 No, Cinnamon 1 inch piece.

 

Method :

Wash and soak rice for 15 minutes. Fry and grind mint leaves along with tomato, onion and green chilies. Heat oil in a pressure pan and season with black gram, Bengal gram, clove, cinnamon and curry leaves. Now add rice, ground paste, garam masala powder and boil for 10 minutes with enough water(1 : 1 1/2) serve with vegetable raitha.

 

Nutritive Values :

For One Serving (Approximately), Energy 156 Kcal, Protein 3 g, Carbohydrate 29 g, Fiber 1 g, Fat 1 g.

 

RAGI IDLY

 

Ingredients :

Ragi 60 g, Black gram dhal 30 g and Salt to taste.

 

Method :

Clean Ragi properly and soak Ragi and dhal separately over night, grind both of them separately and then mix. Add Salt and keep for 5 to 6 hours for fermentation. Then steam small portions of the mixture in an idli mould till set and cook.

 

Nutritive Values :

For one serving (Approximately) Energy 300.9 Kcal, Protein 11.59 g, Carbohydrate 61.08 g, Fiber 2.43 g, Fat 1.2g.

 

RAGI DOSA

 

Ingredients :

Ragi flour 30 g, Black gram dhal 10 g, Oil 20 g, salt to taste and water as required.

 

Method :

Soak Ragi and Black gram dhal separately overnight, then grind add salt and water to make a thin dough. Keep this aside for a few hours. Heat flat pan , spread batter in to dosa, add 1/2 tsp oil and cover with lid, and fry on the other side also, serve hot with onion chutney.

 

Nutritive Values :

For one serving(Approximately)Energy 312 k cal, Protein 5 g, Carbohydrate 28 g, Fiber 1.8 g, Fat 21 g.

 

RAGI ROTI

 

Ingredients :

Ragi (dried and powdered) 90 g, Onion 20 g, Green chilies 5 g, Oil 5 g and Salt to taste.

 

Method :

Chop Onions and Green chilies. Mix everything together and make into dough. Divide in three portions. Keep a paper on rolling board and apply a little water to it. Put one dough ball with moist hand, press it into a chapathi. Heat a tawa and smear with oil. Place the roti over it and remove the paper. Let it get cooked for a few seconds, apply oil, turn the side and fry the other side too. Cook rest of the roties in the same way.

 

Nutritive Values :

For one serving (Approximately) Energy 305.2 Kcal, Protein 6.81g, Carbohydrate 67.02 g, Fiber 3.36 g, Fat 6.19 g.

 

RAGI SANKATI / RAGI BOLLS

 

Ingredients :

Rice 50 g, Ragi flour 25 g, salt a pinch and water as required.

 

Method :

Clean and wash Rice and soak for 15 minutes. And cook in enough water when the Grains is become soft and semi-solid then add Ragi flour and Salt and mixed well and allow for one minute and make hand full sized balls. Then serve with curry.

 

Nutritive Values :

For one serving (Approximately)Energy 254 k cal, Protein 5 g, Carbohydrate 57 g, Fiber < 1 g, Fat < 1 g.

 

RAVADOSA

 

Ingredients :

Rice powder 100 g, Wheat Saemolina 25 g, Maida 1 Tsp, Green chilies (finely chopped) 1 Tsp, Cumin seeds 1/2 tsp, Sour curd 1 Tbsp, Ginger (finely chopped) 1tsp, Coriander(finely chopped) 1 tsp, Curry leaves 1 tsp and Salt to taste

 

Method :

Mix rice Powder, Saemolina, Maida, Curd and Salt in enough water to make a thick batter with out forming lumps. Keep aside for one hour, then dilute the batter by adding some water, green chilies, cumin and ginger. Heat a non-stick flat pan, dip a half cut big onion in oil and rub on hot pan. Now pour a ladle full of batter in circular motion and fill the center with batter. Fry till golden brown on both sides on low flame. Serve hot with onion chutney.

 

Nutritive Values :

For One Dosa (Approximately), Energy 119 Kcal, Protein 2 g, Carbohydrates 22 g, Fiber 0.7 g, Fat 1 g.

 

RAVAIDLI

 

Ingredients :

Bombay rava 200 g, Ghee 1 tsp, Sour thick curds 200 g, Coriander (finely chopped) 1 tsp, Curry leaves (finely chopped) 1 tsp, Cooking soda 1/2 tsp, seasoning (Black gram dhal 1/2 tsp, Bengal gram dhal 1 tsp) and salt to taste.

 

Method :

Mix roasted rava with curd without forming lumps. Heat oil, add seasonings. Fry for 2 to 3 minutes in medium flame pour curd rava mixture with salt minced chilies, coriander leaves and soda. Mix well and immediately pour in greased Idli plates and steam for 7 minutes or till cooked. Note : For best results pre heat pressure cooker with water first, and then keep idli plates inside it.

 

Nutritive Values :

For one serving (Approximately) Energy 88 Kcal, Carbohydrates 16 g, Protein 3 g, Fiber 0.58 g, Fat 1 g.

 

 

RAW BANANA VADA

 

Ingredients :

Maida 3 tsp , Bengal gram dhal 125 g , Curry leaves(finely chopped) 1 tsp , Mint leaves (finely chopped) 1 tsp , Raw Banana 4 , Green chilies (finely chopped) 4 , Coriander seeds 1 tsp , Garlic flakes 2 , Oil 200 g , Coriander (finely chopped) 2 tsp , Ginger(small piece, finely chopped) 1 , Turmeric a pinch , Salt to taste.

 

Method :

Boil banana in enough water and peel the skin but donít boil it too soft. Soak Bengal gram in water for half an hour and grind it to a coarse batter. Grind coriander seeds along with garlic to a smooth paste. Now add mint, curry, coriander leaves, ginger, salt, coriander and garlic paste, salt and maida to the coarse batter of Bengal gram dhal add banana and mix well. Heat a shallow frying pan add oil, now make vadas out of the batter and deep fry. Serve hot with sambar or rasam.

 

Nutritive Values :

For One Serving (Approximately) Energy 314 Kcal , Protein 6 g , Carbohydrate 24 g , Fat 21.52 g , Fiber 0.74 g.

 

RICE FLOUR ROTI

 

Ingredients :

Rice flour 56 g, Coconut 28 g, Oil 14 g, Red chilly powder 1 g, Cumin 2 g, Salt 1 g and water 30 ml.

 

Method :

Grated coconut is mixed in to the rice flour along with the other ingredients and made in to a dough with water. The is divided in to small balls. A tawa is heated and a little oil is smeared on it. A ball of dough is placed on the tawa and made( with the hand) into a thick chapatie. A little oil is poured around the edges of the chapatie and it is turned after it has cooked for a few minutes. Some more oil is then put underneath the chapatie and it is cooked on a slow fire till quite brown and crisp.

 

Nutritive Values :

For one serving (Approximately) Energy 271 k cal, Protein 4.5 g, Carbohydrate 38.4 g, Fiber < 1 g, Fat 10.8 g.

 

 

SAGGUBIYYAM UPMA - SABUDANE KI KHICHRI

 

Ingredients :

Sago/saggubiyyam/ sabudana 1000 g , Groundnuts 250 g , Green chilies 4 in No , Oil 1 Tbsp , Lemon 2 in No , Cumin 2 tsp , Potatoes (boiled, peeled and diced) 500 g , Red chilies 4 in No , Turmeric 1/2 tsp , Coriander(finely chopped) 1 Tbsp , Salt to taste.

 

Method :

Roast Groundnuts , remove the skin and powder coarsely. Method Wash Sago in water, drain water and keep the sago aside for 3-4 hours. Now mix the sago with salt, chilly paste and groundnut powder. Heat a pan and add oil, when oil is hot add cumin, curry leaves, potatoes, turmeric, red chilies, place a lid and simmer for 5-10 minutes . Now add the sago mixture, mix well, sprinkle little water, keep a lid and cook on low flame for 10minutes and close the fire. Garnish with coriander and lime juice and serve with curd.

 

Nutritive Values :

For one serving (approximately) Energy 416.25 Kcal, Protein 6, Carbohydrate 78, Fiber 0.45, Fat 9

 

SAMOSA

 

Ingredients :

Maida 100 g, Potatoes 250 g, Onion 30 g, Coriander leaves 1 tbsp, Mustard seeds few, Turmeric a pinch, Oil 50 g, Green chilies 3 g, Lemon juice 1 tsp and Salt to taste.

 

Method :

Potatoes are boiled, peeled and cut into small pieces. Green chilies, Coriander leaves and Onions are chopped. Chopped Onions is fried in about 3 g of Oil, then Green chilies, Turmeric, Salt, Chopped Coriander and the boiled Potatoes are added, allowed to cook for a few minutes and taken off the fire. When flour is mixed with a pinch of Salt and 3 g of Oil, and made into a dough with Water. The dough is divided into small balls which are rolled out into thin chapathies using a little Vanaspathi so that the chapathies do not stick to the board. Each chapathi is cut into two halves and twisted into a cone. A spoonful of the Potato mixture is filled into each cone and enclosed. The cones are fried in hot Oil till uniformly brown on all sides. Instead of Potatoes, Minced meat, Cauliflower, Peas may be used.

 

Nutritive Values :

For one serving (Approximately) Energy 256 Kcal, Protein 3.8 g, Carbohydrates 31.2 g, Fiber 1 g, Fat 12.8 g.

 

SENAGA, MINAPA, PESARA PAPPU VADA

 

Ingredients :

Bengal gram dhal 250 g , Black gram dhal 250 g , Green gram dhal 250 g , Green chilies (finely chopped) 6 in No , Ginger (small piece, finely chopped) 1 , Oil for deep frying , Salt to taste.

 

Method :

Soak the three dals separately. Grind black gram dhal to a smooth batter. Now drain water from soaked Bengal and Green gram and mix in the batter. Add salt, green chilies and ginger, beat the batter well and make vadas and deep fry in a shallow frying pan. Serve hot with onion chutney.

 

Nutritive Values :

For one serving (approximately) Energy 500 Kcal, Protein 24.75, Carbohydrate 64, Fiber 1, Fat 17.21

 

SEV MURUKULU / OMPODI

 

Ingredients :

Rice flour 28 g, Bengal gram flour 84 g, Red chilly powder 3 g , Asafetida 1g, Vanaspathi 28 g, Salt 3g and Water 120 ml.

 

Method :

Asafetida is powdered and mixed thoroughly with other ingredients. 2 g of Oil or Vanaspathi, is added and a thick paste is made with some hot Water. The paste is set aside for about half an hour and then passed through an 'ompodi' mould in round forms into heated Oil or Vanaspathi, and fried till crisp and yellowish-brown in color.

 

Nutritive Values :

For one serving (Approximately) Energy 444 Kcal, Protein 11.4 g, Carbohydrate 50.5 g, Fiber <1 g, Fat 21.8 g.

 

SPICY ROAST POTATOES

 

Ingredients :

Potatoes 500 g, Chilly powder 1 tsp, Green chilies 2 no chopped, Garam masala powder 1 tsp, Asafetida powder a pinch, Cumin powder 1 tsp, Coriander powder 2 tsp, Turmeric powder 1/4 tsp, Oil 4 tbsp, water 1/2 cup and Salt to taste. 2

 

Method :

Boil the Potatoes, peel and prick all over with a toothpick. Mix with rest of the ingredients except water, make a lemon size balls .Place a piece of aluminum foil at the base of the pan of the cooker. Place Potatoes over it, pour water cover closely with another piece of foil. Cover pan with the lid, and steam the Potatoes for 15 minutes then serve hot with Rice or Chapathies.

 

Nutritive Values :

For one serving(Approximately) Energy 205 Kcal.

 

STEAMED WHEAT CHIPS IN DAL / VARAN PHALA / INDIAN

 

Ingredients :

Wheat flour 200g, Red gram dal 100g,onino 100g, Tamarind pulp 1 tbsp, Red chilly powder 2 tsp, Curry leaves few, Coriander 1 tbsp, Cumin 1 tsp, Mustard 1 tsp, Asafetida 1/2 tsp, Turmeric 1 tsp, Salt to taste and Oil 2 tsp.

 

Method :

Take enough water to make a dough with Wheat flour and keep it aside for 15 minutes. Heat Oil in a pan and add Mustard, Cumin and Curry leaves, add the chopped Onions and fry till golden brown , now add Tamarind pulp, Asafetida, Turmeric, and cook on a low flame. Pressure cook Dhal ,mash the cooked Dhal thoroughly and add this to the Tamarind gravy, add salt and mix well add 300 ml of water and transfer all the ingredients into a pressure cooker, and allow it to cook on a low flame. Now prepare a big Chapathi with the dough prepared ,use a small katori ,or a bowl with sharp rim to make small chips of Chapathi. Separate out the chips from the big Chapathi smear little of Oil on chips and add to the boiling dhal on a low flame, mix it with a light hand and close the lid and pressure cook for 2 whistles . Garnish with coriander and serve hot with ghee and hot and sweet chutney, or sauce.

 

Nutritive Values :

For one serving (Approximately) Energy 293.3 Kcal, Protein 11g, Carbohydrate 53.5 g, Fiber 1.3 g, Fat 3.9 g.

 

STUFFED BRINJAL / GUTTI VANKAYA

 

Ingredients :

Medium size Brinjal 500 g, Chilly powder 1 to 1 1/2 tsp, Turmeric powder 1/4 tsp, Coriander powder 2 tsp, Cumin powder 1 tsp, Ginger 2 cm , Garlic 4 flakes, Poppy seeds 1 tsp, white Gingely seeds 2 tsp, grated Coconut 4 tbsp, Oil 5 tbsp, Cumin seeds 1 tsp, Curry leaves few, Tamarind juice 1 cup and salt to taste.

 

Method :

Cut Brinjal into halves, lengthwise. Slit each slice into 3 or 4 parts with out separating from the stem. Grind all the ingredients to a smooth paste, stuff this paste to the brinjal pieces and keep aside. Heat Oil in a pan, add Cumin seeds, Curry leaves and Brinjal then cover with the lid. Cook till they are partially fried (Stir once or twice), add tamarind juice cover and cook till the gravy is thick and brinjal are soft.

 

Nutritive Values :

For one serving (Approximately) Energy 203 Kcal, Protein 1.85 g, Carbohydrates 5.3 g, Fiber 1.7 g, Fat 19.5 g.

 

SUJI UPPUMA

 

Ingredients :

Suji 60 g, Onion 1 in number, Oil 2 tsp, Curry leaves 1 tsp, Coriander leaves 1 tsp, Mustard seeds 1/2 tsp, Green chilies 3 in number and salt to taste.

 

Method :

Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cut onions and Green chilies. Fry till they turn light brown color. The Suji is then added and fried for a while, add salt and hot water and the vessel is covered and uppuma allowed to cook on slow fire till the grains are soft and water is absorbed.

 

Nutritive Values :

For one serving(Approximately)Energy 313 k cal, Protein 10 g, Carbohydrate 48 g, Fiber < 1 g, Fat 11 g.

 

SUJI UPPUMA WITH VEGETABLES

 

Ingredients :

Suji 60 g, Onion 1 in number, Oil 2 tsp, Mixed vegetables (carrot, beans)50 g, Curry leaves 1 tsp, Coriander leaves 1 tsp, Mustard seeds 1/2 tsp, Green chilies 3 in number and salt to taste.

 

Method :

Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cut onions, Green chilies and vegetables. Fry till they turn light brown color. The Suji is then added and fried for a while, add salt and hot water and the vessel is covered and uppuma allowed to cook on slow fire till the grains are soft and water is absorbed.

 

Nutritive Values :

For one serving(Approximately)Energy 364 Kcal, Protein 12 g, Carbohydrate 58 g, Fiber 1 g, Fat 11 g.

 

SUNDAL RASAM

 

Ingredients :

Fresh green peas 200 g, Garlic flakes 6 pieces, Onion 100 g, Curry leaves 1 tsp, Oil 1 tsp, Tamarind as much as a Small lemon, salt to taste and Rasam Powder (Ingredients For Rasam Powder and Method : Coriander seeds 1 tsp, Pepper 1/2 tsp, Red chilly 1 No, Black gram 1/2 tsp, Bengal gram 1/2 tsp. Fry all these ingredients together and powder it).

 

Method :

Heat oil in a pan, add mustard seeds, broken red chilies, garlic, onion pieces and curry leaves and fry for 1 or 2 minutes, add ground paste and stir till good aroma of the masalas is emitted from it. Add fresh peas, fry for a minute and add enough water to boil for 2 to 3 minutes. Now add tamarind pulp, salt and allow to boil for 1 to 2 minutes. Serve hot with rice.

 

Nutritive Values :

For One Serving (Approximately), Energy 54 Kcal, Proteins 3g, Carbohydrates 10 g, Fiber 2 g, Fat 1.35 g.

 

TAMARAND LEAVES RICE

 

Ingredients :

Rice 100 g, Onion 1 in number, Tender Tamarind leaves (finely chopped) 25 g, Bengal gram dhal 1 tsp, Black gram dhal 1 tsp, roasted Ground nuts 1 Tbsp, Mustard seeds 1/2 tsp, Green chilies 3 in number, Curry leaves 1 tsp, Oil 2 tsp and Salt to taste.

 

Method :

Wash and soak Rice for 15 minutes and cook in enough water(1:2 portion). Heat oil in a kadai add Mustard seeds, when it crackles then add chopped onion, Curry leaves, Green chilies, Bengal gram and Black gram dhal. Fry till it becomes light brown color. Add finely chopped Tamarind leaves and salt. Fry till it becomes soft, then mix with Rice.

 

Nutritive Values :

For one serving (Approximately) Energy 494 k cal, Protein 13 g, Carbohydrate 91 g, Fiber 1 g, Fat 11 g.

 

TAMARIND RICE

 

Ingredients :

Rice 100 g, Tamarind 13 g, Red Chilies 5 g, Bengal gram dal 25 g, oil 50 g, Ground nuts 30 g, Turmeric Powder a pinch, Asafetida a pinch, Ginger 1 inch piece, Mustard seeds few and salt to taste.

 

Method :

Wash and soak the rice for 15 minutes. And cook rice in 1:11/2 cups of water , when the rice is half cooked allow it to cool and add 25 g of oil. Fry red chilies in small amount of oil and make a powder. Heat oil in a kadai, add mustard seeds, Bengal gram dal fry for few minutes, then add red chilly powder, Ground nuts, turmeric powder, Asafetida, ginger and salt, fry for few minutes. Now add thick tamarind pulp and cook for 10 minutes, allow it to cool, and mix with rice.

 

Nutritive Values :

For one serving(Approximately) Energy 529.5 Kcal, Protein 11.25 g, Carbohydrate 72.75 g, Fiber 0.45 g, Fat 20.25 g.

 

TENDER MAIZE MILK CURRY

 

Ingredients :

Tender Maize (separate grains) 6 in No , Turmeric a pinch , Red chilly powder 1 tsp , Thick milk 500 ml , Coriander (finely chopped) 1 Tbsp , Onion (chopped) 4 Medium , Green chilies(finely chopped) 6 , Oil 30 , Salt to taste.

 

Method :

Boil tender maize seeds with salt and boil. Heat oil in a pan and fry onions, green chilies till golden brown. Now add salt, red chilly powder, turmeric and water, cook for sometime add boiled maize and add milk and boil for few minutes. Garnish with coriander and serve hot.

 

Nutritive Values :

For one serving(Approximately) Energy 142 Kcal, Protein 7 g, Carbohydrate 14 g, Fiber 1 g, Fat 7g.

 

TOMATO CHICKEN

 

Ingredients :

Chicken 3/4 kg, Garlic 4 flakes, Onion 3 no, Tomatoes 400 g, Ginger 2.5 cm, Ghee or oil 4 tbsp, Chilly powder 1 tsp, Coriander powder 2 tsp, Cumin powder 1 tsp, Cinnamon powder 1/2 tsp, Black pepper powder 1/2 tsp, Cashew nut powder 2 tbsp, Bay leaf 1 in no and Salt to taste.

 

Method :

Clean and cut the chicken. Add Ginger paste, Garlic paste and Salt to the pieces then keep aside. Pour Oil or Ghee in the cooking pan then add finely chopped Onions fry till Onions are brown stir and then add Chicken pieces cover with the lid, cook till they are partially roasted stir and then add all the powders, cook for 1 minute then add Tomatoes and water (1-11/2 cup).Cook till Chicken is done and gravy is thick then serve with rice or chapathi.

 

Nutritive Values :

For one serving(Approximately) Energy 347 Kcal, Protein 41 g, Carbohydrate 7 g, Fiber < 1 g, Fat 15 g.

 

TOMATO CURRY

 

Ingredients :

Tomatoes 250 g, Onions 200 g, Ginger and Garlic paste each 1 tsp, Chilly powder 1-11/2 tsp, Oil 3 tbsp, Curry leaves 1 tbsp, Mustard seeds few, Coriander leaves 1 tbsp, Turmeric powder 1 tsp, coriander powder 1 tsp and Salt to taste.

 

Method :

cut the Onions and Tomatoes like a small pieces. Take Oil in a kadai then add Mustard seeds when it will crackles then add Curry leaves Ginger and Garlic paste fry for few minutes then add Onions fry till it becomes light brown in color, then add Tomatoes fry till it becomes soft, then add Coriander powder,Turmaric powder, Red chilly powder and Salt mix properly and add 1 cup of water, cook till raw smell disappears and gravy becomes thick, and Garnish with chopped Coriander leaves. Then serve with Rice or Roti.

 

Nutritive Values :

For one serving(Approximately) Energy 185 Kcal, Protein 1.55 g, Carbohydrate 10.4 g , Fiber 1.06 g ,Fat 15.2 g .

 

TOMATO JUICE

 

Ingredients :

Tomatoes 100 g, Sweetex 1 tsp, Salt to taste

 

Method :

Take tomatoes, cut in to big pieces and boil in little water for 2-3 minutes, and cool. Blend the tomatoes with enough water for one minute strain the juice and serve chilled.

 

Nutritive Values :

Energy 83 Kcal, Protein 2 g, Carbohydrate 4 g, Fiber 1 g, Fat < 1 g.

 

TOMATO PULAV

 

Ingredients :

Raw Rice 200 g, Tomato juice 200 g, Water 150 ml, Green chilies (finely chopped) 1 tsp, Ginger Garlic paste 1 tsp, Coriander(finely chopped) 1 Tbsp, Bay leaves 2 leaves, Fresh green peas 50 g, Cloves 2 in No, Oil 1 tsp, Salt to taste.

 

Method :

Wash rice in adequate water and soak in water for 15 minutes. Make a thick juice of tomatoes in mixer strain and keep it aside. Heat oil in pressure pan and add onions, green chilies, ginger, garlic paste, cloves, bag leaves and fry for 3-4 minutes. Now add peas, tomato juice and water. When the is juice boiling add rice and mix well. Pressure cook for 10 minutes garnish with finely chopped coriander and serve hot with vegetable raitha.

 

Nutritive Values :

For One Serving (Approximately) Energy 148 Kcal, Protein 3 g, Carbohydrate 29 g, Fiber 0.32 g, Fat 1 g.

 

TOTAKOORA - MASALA

 

Ingredients :

Tender Amaranth stalks (cut in to small bits) 200 g , Onions (diced) 3 , Masala Powder 1 tsp , Red chilly powder 1 tsp , Turmeric 1/2 tsp , Salt to taste.

 

Method :

Boil amaranth stalks in water, salt and turmeric, and keep aside. Heat oil in a pan and fry onion and mix stalks and fry on low flame for few minutes. Now add masala powder and remove from the fire. Serve hot with rice or roti.

 

Nutritive Values :

For one serving(Approximately)Energy 278 Kcal, Protein 3 g, Carbohydrate 23 g, Fiber 3.4 g, Fat 10 g.

 

UDAD KI ROTI / MINAPA ROTTI

 

Ingredients :

Black gram dhal 200 g , Rice Rawa 300 g , Cumin 1/2 tsp , Oil 40 g , Salt to taste.

 

Method :

Soak black gram dhal in water and grind with salt in a grinder. Wash rice rawa, mix with cumin and black gram dhal. Now heat a flat pan make roti and fry on both sides on a low flame. Serve hot with curry and chutney.

 

Nutritive Values :

For one serving (approximately) Energy 522.25 Kcal, Protein 17.1, Carbohydrate 88.55, Fiber 1 g, Fat 11

 

ULLIPAYA PACHADI / PYAAZ KI CHUTNEY

 

Ingredients :

Onion (diced) 100 g, Red chilly 2 in No, Tamarind pulp 1 Tbsp, Binge gram dhal 1 Tbsp, Mustard seeds 1/2 tsp, Oil 1/2 tsp, Coriander(finely Chopped) 1 Tbsp.

 

Method :

Heat oil in a pan and fry mustard, red chilly and Bengal gram dhal. cool the mixture and grind along with tamarind pulp, salt and onion. Garnish with finely chopped coriander.

 

Nutritive Values :

For One Serving (Approximately), Energy 39 Kcal, Protein 1 g, Carbohydrate 7 g, Fiber 1 g, Fat 1 g.

 

USIRIKAYA PULUSU

 

Ingredients :

Usirikaya (Indian Gooseberry) 100 g , Onions (finely chopped) 3 Tbsp , Turmeric a pinch , Tamarind pulp 3 Tbsp , Gingely seeds(sesame seeds) 1 Tbsp , Coriander (finely chopped) 1 Tbsp and masala powder (>Ingredients and Method For Masala : Dry Red chilies 1 or 2 , Coriander seeds 2 tsp , Cumin seeds 1 tsp.

 

Method :

Cut gooseberries and take out seeds and chop. In a shallow pan roast gingelly seeds and keep aside to cool and now powder in a mixer. Heat a shallow pan add oil and fry onions and gooseberry pieces till golden brown. Now add turmeric, tamarind pulp, salt, masala powder and add enough water, mix well and boil. Take gingelly powder and add before closing the fire and mix well Garnish with finely chopped coriander serve hot with Rice.

 

Nutritive Values :

For One Serving (Approximately) Energy 91 Kcal , Protein 2 g , Carbohydrate 11 g , Fiber 2 g , Fat 4 g.

 

VANGIBATH

 

Ingredients :

Rice 100 g, Brinjal 100 g, Bengal gram dhal 1 tsp, Black gram dhal 1 tsp, Turmeric powder a pinch, Mustard seeds 2 tsp, Tamarind 10 g, Red chilly powder 2 tsp, Oil 2 tsp and Salt to taste.

 

Method :

Wash and soak Rice for 15 minutes and cook in enough water(1:2 portion). Fry Bengal gram dhal, Black gram dhal and mustard seeds. Remove from fire and add cloves and Cinnamon make it powder. Heat oil in a kadai add brinjal and fry for few minutes, then add ground powder, turmeric powder and Red chilly powder fry for few minutes. Add thick tamarind pulp cook till soft and thick. Remove from fire and mix with Rice.

 

Nutritive Values :

For one serving (Approximately)Energy 425.25 k cal, Protein 9.75 g, Carbohydrate 68.25 g, Fiber 1.8 g, Fat 11.25 g.

 

VEGETABLE BIRYANI

 

Ingredients :

Basmati Rice 500 g, Mixed vegetables 500 g (Cauliflower, Beans, Potatoes), Onions 3 no, Bay leaf 1 no, Shahjeera 1/2 tsp, Ghee 5 tbsp, Mint and coriander leaves 2 tbsp (each) and salt to taste.(For masala : to be ground to a paste : Ginger 3 cm, Garlic 8 flakes, Green chilies 3 no, Poppy seeds 2 tsp, Fennel 2 tsp, Coriander powder 2 tsp, Chilly powder 1/2 tsp, Cloves 4 no, Cardamom 4 no and Cinnamon 5 cm ]

 

Method :

Clean the Rice. Pour Water over the cooking pan (1:2 portion) then add the cleaned Rice, cover with the lid and allow rice to soak for 15 minutes. Add salt and diced vegetables. Heat oil in a kadai add Shahjeera and Bay leaf .Add sliced Onion and fry till light brown. Add the ground masala, fry for 2 minutes. Add Mint and Coriander leaves then remove from fire and add the contents to the cooker pan, stir gently and replace the lid. And cook for 3 whistles.

 

Nutritive Values :

For one serving(Approximately)Energy 431.25 Kcal, Protein 8.25 g, Carbohydrates 74.25 g, Fiber 1.3 g, Fat 9.76 g.

 

VEGETABLE CUTLET

 

Ingredients :

Potatoes (finely diced) 500 g , Carrot (finely diced) 250 g , Cabbage (finely chopped) 250 g , Green peas 100 g , Beans (finely chopped) 125 g , Green chilies (finely chopped) 8 in No , Lemon 1 , Wheat flour 100 g , Mint leaves (finely chopped) 1 Tbsp , Coriander (finely chopped) 1 Tbsp , Red chilly powder 1/2 tsp , Turmeric 1/2 tsp , Oil 100 g , Salt to taste.

 

Method :

Cook Potatoes, Carrot, Cabbage, Beans, Peas with salt and turmeric in little water in a pressure cooker for 5-8 minutes. Now mix this well and add coriander, mint, green chilies, chilly powder. Make cookie like shapes for cutlets with this mixture, dab the cutlets on both sides with wheat flour and keep ready for roasting. Heat a flat pan add little of oil on pan and roast on both sides till crispy golden brown. Serve the cutlets hot with Tomato sauce or hot and sweet chutney.

 

Nutritive Values :

For One Serving (Approximately) Energy 328 Kcal , Protein 6.3 g , Carbohydrate 41 g , Fat 15.17 g , Fiber 2.45 g.

 

VEGETABLE KHICHIDI

 

Ingredients :

Rice 28 g, Green gram dhal 28 g, Cumin 1 g, Potatoes 14 g, Cauliflower 14 g, Peas 14 g, Onion 14 g, Oil 14 g, salt to taste and water 300 ml.

 

Method :

Pieces of Cauliflower and Potato are fried in Oil. They are removed when done, and sliced Onions is fried in the same pan. Cumin and washed Rice, Dhal and Peas are put in, stirred and cooked for some time. Water and salt are added, mixed well and the vessel covered with a lid. When it comes to the boil, the fried vegetables are put in and allowed to cook till the grains and the vegetables are very soft and semi-solid.

 

Nutritive Values :

For one serving (Approximately) Energy 233 k cal, Protein 3.9 g, Carbohydrate 43 g, Fiber 1.5 g, Fat 5 g.

 

VEGETABLE OMLETTE

 

Ingredients :

Besan 60 g, Onion 20 g, Green chilies 20 g, Mustard 0.5 g, Oil 10 g, Tomato 30 g, Salt to taste and Water 60 ml.

 

Method :

Chop Onions, Green chilies and Tomatoes. Mix all the ingredients except Oil and make into a batter with the addition of Water. Spread one ladleful of the mixture on a greased hot tawa and fry from both sides with one teaspoonful of Oil. Cook the whole mixture in this manner.

 

Nutritive Values :

For one serving (Approximately) Energy 494 K cal, Protein 15.03 g, Carbohydrate 86.58 g, Fiber 2.64 g, Fat 10.08 g.

 

VEGETABLE SOUP

 

Ingredients :

Bottle gourd (small) 1 in No , Carrot 2 in No , Raw Banana 3 in No , Cabbage 250 g , Cauliflower (small) 1 in No , Tomato 250 g , Onions 250 g , Beans 250 g , Broad Beans 250 g , Potatoes 250 g. Cut all the above vegetables into big pieces. Ghee 50 g , Cream 200 g , Bread 200 g , Corn flakes 250 g , Pepper powder 2 tsp , Cloves(powdered) 4 in No , Cardamom(powdered) 4 in No , Cinnamon(powdered) 4 (1 inch pieces) , Water 4 liters , Salt to taste.

 

Method :

Boil all the vegetables together in four liters of water. Drain the water from the vegetables in to another vessel (i.e. vegetable stock).Mash the vegetable and add the vegetable stock in little amounts and keep stirring on low flame, till vegetables are mashed well, add corn flakes, rest of the stock stir well. Add pepper, salt to the soup and boil on low flame .If the soup turns thick and hot water and stir. Fry the bread pieces in ghee and keep aside. Garnish with fried bread pieces, coriander, mint and cream and serve hot.

 

Nutritive Values :

For One Serving (Approximately) Energy 273 Kcal , Protein 10 g , Carbohydrate 47 g , Fat 5.1 g.