Tips & Tricks

Ramadan Day 3

SEHRI ENERGY(KCAL) PROTEIN(G) FAT(G)
DAL PARATHA 296 6.125 9.72
VEGETABLE SALAD 16.6 0.5 0.08
KHAGENA 161.75 7.07 12
BANANA YOGURT SMOOTHIE 268 8 8.3

DAL PARATHA 

Ingredients: 

  • For the dough 
  • 20 g whole wheat flour (gehun ka atta) 
  • 1 tsp oil 
  • salt to taste 
  • blue band spread 
For the filling 
  • 20g yellow moong dal (split yellow gram) 
  • 1/2 tsp cumin seeds (jeera) 
  • 1/4 tsp asafoetida (hing) 
  • 1/4 tsp turmeric powder (haldi) 
  • 1 tsp oil 
  • salt to taste 
Chicken cube 
  • Other ingredients 
  • oil for cooking 

Method: 

  • For the dough 
  • Combine all the ingredients and knead into a soft dough using enough water. 
  • Divide into 6 equal portions and keep aside. 
For the filling 
  • Wash and soak the dal for at least 20 minutes. Drain. 
  • Cook the dal in 3/4 cup of water till all the water is absorbed. 
  • Heat the oil in a pan and add the cumin seeds. When they crackle, add the asafoetida, cooked dal, turmeric powder, chilli powder and salt. 
  • Simmer till the dal mixture is dry, stirring continuously. 
  • Cool completely and divide into 6 equal portions. 
How to proceed 
  • Roll out one portion of the dough into a circle of 100 mm. (4") diameter. 
  • Place one portion of the filling mixture in the centre of the circle. 
  • Bring together all the sides in the centre and seal tightly. 
  • Roll out again into a circle of 150 mm. (6") diameter, using flour to roll the paratha. 
  • Cook on a tava (griddle), using a little oil, until both sides are golden brown. 
  • Repeat with the remaining dough and filling to make 5 more parathas. 
  • Serve hot. 

VEGETABLE SALAD 

Ingredients: 

  • 1/2 tomato 
  • ½ medium onion 
  • ¼ cucumber 

Method: 

  • Cut the onion, tomato & cucumber into slices and serve on a platter.

KHAGENA 

INGREDIENTS: 

  • Eggs 1 
  • Tomato (finely chopped) ½ Medium 
  • Knorr Chicken cube 1Cube (10gm) 
  • Onion (Finely chopped) ½ Medium 
  • Green chilies (Finely chopped) 1 
  • Black pepper (crushed) ¼ Tsp. 
  • Red chili powder ½ Tsp. 
  • Cooking oil 1 tsp 
DIRECTIONS:  
  • Add Knorr chicken cube (crushed) with eggs, crushed black pepper and red chili powder and beat to mix well 
  • Heat cooking oil and add chopped onion, tomatoes and green chilies, fry for 1 minute 
  • Add the egg mix in pan and cook 
  • Serve hot 

BANANA YOGHURT SMOOTHIE 

Ingredients: 

  • 1 large Banana (100g) 
  • 1/4 cups Ice 
  • 250ml Yogurt 

Method: 

  • Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until banana smoothie thickens. 
IFTAR ENERGY(KCAL) PROTEIN(G) FAT(G)
SANDWICH WITHOUT BREAD 253 5.38 10
CHANNA CHAAT 157 6.66 3
SWEET DAHI BARAY 317 11.55 6
MANGO SALSA 31.3 0.6
0.1
SHIKANJABEEN 60 0.4 0.1

SANDWICH WITHOUT BREAD

  • Boiled chicken ½ cup 
  • Carrot chopped 1/2cup 
  • Capsicum chopped ¼ cup 
  • Knorr Chicken cube 1cube 
  • Flour ½ cup 
  • Oil ¼ cup 
  • Water ¼ cup 
  • Baking powder ½ tsp 
Heat sandwich maker 
  • Mix all ingredients and chicken cube together 
  • With the help of a spatula, pour mixture in the sandwich maker and let it cook in the sandwich maker till golden brown. 
  • Serve with mayo dip 

CHANA CHAAT 

Ingredients: 

  • 30g boiled chana (white chickpeas, kabuli chana, garbanzo beans) 
  • 15g finely chopped onion 
  • 20g finely chopped tomatoes 
  • 1 green chili finely chopped (optional) 
  • ½ tsp cumin seeds powder 
  • ¼ tsp red chili powder 
  • ½ tsp chaat masala 
  • ½ tsp amchur powder/dry mango powder 
  • black salt as per taste 
  • 2 tsp lime juice 
  • 5-6 pani pooris or papdis crushed 
  • a few chopped coriander leaves 

Method: 

  • In a bowl or a large plate take the boiled chana. 
  • Add the chopped tomatoes, onions and green chili to it. 
  • Add all the dry spice powders and black salt. 
  • Mix the entire mixture well. 
  • Add lime juice to the chaat. 
  • Your chaat is ready. 
  • Garnish the chana chaat with some crushed papdis or pani pooris and chopped coriander leaves. 
  • Serve the chana chaat instantly. 

SWEET DAHI BARAY 

Ingredients: 

  • White lentils ( Daal Maash ) 30 g 
  • Crushed red pepper ¼ tsp 
  • Ginger 1/2 inch piece 
  • Salt ½ tsp 
  • Baking powder ¼ tsp 
  • White cumin ¼ tsp 
  • Oil for frying 
  • Yogurt 140 ml 
  • Caster sugar 
  • Water 1/4 cup 
  • Chili powder 1 tsp 
  • Cumin whole 1 tsp 
  • Chat Masala 1 tsp 
  • Coriander leaves a few 

Method: 

  • Soak Daal in water for 5-6 hours. 
  • Blend daal, crushed red pepper, ginger, salt, baking powder and white cumin in the blender. 
  • Add water as required for blending. 
  • Drop this mixture in preheated oil with spoon. 
  • Fry for 8-10 minutes. 
  • Put salt, red chili powder and cumin whole in a luke warm water. 
  • Place fried Baray in the water after 2 minutes of frying for 4-5 minutes. 
  • Add caster sugar and pinch of salt in the yogurt and mix well. 
  • Pour this yogurt in the serving bowl. Squeeze out water from the Baray by pressing them between hands. 
  • Place these baray on the yogurt. 
  • Again pour some yogurt over baray. 
  • Sprinkle chat Masala, pinch of red chili powder, green chilies, coriander and meethi chutney over yogurt and serve. 

MANGO SALSA 

Ingredients: 

  • Mango 20g 
  • Capsicum 20g 
  • Onion 20g 
  • 1 teaspoon lime juice 

Method: 

  • In a medium bowl, mix mango, red bell pepper, green onion, cilantro, jalapeno, lime juice, and lemon juice. 
  • Cover, and allow sitting at least 30 minutes before serving. 

SHIKANJABEEN 

Ingredients: 

  • Lemon juice 2 tbsp 
  • Ice ½ cup (crushed) 
  • Mint leaves 5 g 
  • Sugar 1 tsp 
  • Water 1 ½ cup 

Method: 

  • In a blender add lemon juice, lemon juice powder, ice, mint leaves, sugar and water and blend them well till smooth. 

 
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