Tofu Chappathi Roll

Paneer is one of the most common ingredients in Asian cooking. Tofu is nutritious soya paneer made from soya milk. It has a good nutritional benefits and is rich in protein. Regular use of tofu reduces cholesterol levels. It is recommended for heart patients because it reduces bad cholesterol levels. Tofu plays an important role in prevention of many diseases. Diabetics and people on diet can  use tofu instead of milk paneer as it is easily digestible and low in calories.

Ingredients

• 100 gms of tofu paneer
• One onion (finely chopped)
• One tomato (finely chopped)
• One small capsicum (finely chopped)
• One small piece of ginger(finely chopped)
• 1/2 tsp jeera powder
• 1/2 tsp red chilli powder
• 1/2 tsp garam masala powder
• 1/2 tsp sugar free powder
• Salt as required
• 1 tsp cooking oil
• 1/4 tsp kasuri methi
• 4  Lightly cooked round chappathis for making roll

Method for making the filling 

 

1. In a frying pan, put 1 tsp oil.
2. Add chopped onion and ginger and fry till it becomes soft.
3. Add capsicum and fry till it gets cooked.
4. Add tomatoes and fry till it gets cooked.
5. Add chilli powder, jeera powder, garam masala powder, salt and sugar free powder one by one.
6. Fry till the raw smell of masala disappears.
7. Add the grated paneer, kasuri methi and fry till it gets completely mixed with masala.
8. Now the stuffing is ready.

Method for making the roll

• Divide the filling into four equal portions.

• Take one chappathi, place one portion of the filling on one edge of the chappathi.
• Sprinkle chopped onion and coriander leaves on the filling.

• Roll it tightly and seal the chappathi with a clove so that the the filling does not spill over.
• Heat tawa and place the roll on the tawa.
• Pour little oil over it and cook till it turns brown on both sides.
• Repeat this process till the fillings get over.

• Serve hot with tomato chutney.

Oats Idly

Ingredients

• Half cup of Oats
• Half cup of wheat rava
• One and half cup of sour curd
• One tsp pepper jeera powder
• One tsp ghee
• Salt as required
• One grated carrot for garnishing

Method

1. Grind oats in the mixer in the form of rava.
2. In a pan, fry oats and wheat rava for 2 minutes.
3. In a mixing bowl, put oats, wheat rava, salt and one cup curd.
4. Mix well and let it remain for 15 minutes.
5. Heat ghee and add pepper, jeera powder.
6. Add this  to the oats and rava mixture.
7. Add the remaining curd to make smooth batter.
8. The consistency of the batter should be like idly batter.
9. Grease the idly plates and pour the batter into the moulds.
10. Garnish with grated carrot before steaming.
11. Cook on steam for 10 minutes on high flame and 5 minutes on low flame.
12. Remove the idlies with a flat spoon and serve hot with chutney or sambar.

Guava Juice

Guava is a very common fruit found in Asian countries. It is highly nutritious and is rich in vitamin A and vitamin C. It is also rich in dietary fiber. This fruit is a good choice for diabetics as it is low in sugar content. For those who are on diet can make use of the full benefit of this fruit as it is low in calories.

The health benefits that guava offers is just amazing. So make sure you have guava quite often.

Now here is the recipe for Guava Juice.

Ingredients (serves one)

• 1/2  ripe Guava
• 1/2 tsp lemon juice
• 1/4 tsp black salt
• 1 to 11/2 tsp sugar free powder
• 1/4 tsp Chaat masala (optional)

Method

1. Wash Guava well and cut into small pieces by removing the seed portion.
2. Grind the pieces in the mixer to a smooth paste.
3. Add  lemon juice, enough water, black salt, sugar free powder and stir well.
4. Strain the mixture using  strainer.
5. Add chaat masala and stir well.
6. Serve chilled.

Moong Chaat

Ingredients

• One cup of split yellow moong dal
• One onion (finely chopped)
• One tomato (finely chopped)
• One piece of cucumber (cut into thin strips)
• One piece of raw mango (Cut into fine strips)
• One small carrot (grated)
• Two green chillies (finely chopped)
• Few curry leaves
• Few coriander leaves
• One small lemon
• 1/2 tsp grated coconut
• 1/2 tsp asafoetida
• Salt as required
• 1/2 tsp cooking oil

For seasoning

• One tsp mustard
• One tsp Jeera

Method

1. Soak Yellow moong dal for about 1/2 an hour.
2. Drain the excess water and keep it in the strainer.
3. In a mixing bowl, put soaked moong dal, onion, tomato, cucumber, mango, salt and lemon juice.
4. Mix well.
5. Heat oil and add mustard and jeera.
6. When mustard starts popping, add green chillies, curry leaves and  asafoetida.
7. Add this seasoning to the soaked moong dal.
8. Mix well and garnish with grated coconut and coriander leaves.
9. Serve along with soup and wheat bread.

Note: Apple and pomegranate pearls can be added to enhance the taste of the dish.

Oats Kheer

Kheer is one sweet dish which all relish a lot. People use a variety of ingredients such as rice, moong daal and vermicilli to make Kheer.

I tried making this Kheer using oats to suit the diabetics. Hope you enjoy this recipe.

Ingredients

• One small cup of oats
• One cup of soya milk
• 2to 3 tsp sugar free powder
• 1/2 tsp cardamom powder
• Two almonds (grated)
• Two pista (grated)
• Few cashews
• Few raisins
• A pinch of saffron
• 1/2 tsp cucumber seeds
• 1/2 tsp ghee

Method

1. In a frying pan fry oats for 2 to 3 minutes without ghee.
2. Boil oats with enough water till it gets cooked.
3. Add soya milk and boil for 5 minutes
4. Add sugar free powder, cardamom powder and saffron and stir well.
5. In a small kadai put 1/2 tsp ghee.
6. Add cashew, raisins and cucumber seeds and fry till the cashew and cucumber seeds turn light brown.
7. Add the fried cashews, raisins, cucumber seeds to the oats mixture.
8. Garnish the kheer with grated almond and grated pista.
9. Serve hot or chilled.

Note: Sugar free powder can be used according to the taste.