Baked puris, crisp multi-flour puris are a great alternative to other fried snacks.

Methi, sesame seeds and jaggery in combination add to the iron content of this recipe.

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Preparation Time: 15 minsBaking Time: 15 MinutesBaking Temperature: 200C (400F)Makes 40 mini purisShow me for mini puris

Ingredients

1/2 cup ragi (nachni / red millet) flour 1/4 cup jowar (white millet) flour 1/4 cup soya flour 2 tbsp finely chopped fenugreek (methi) leaves 2 tsp sesame seeds (til) 1/4 tsp chilli powder 1/4 tsp turmeric powder (haldi) 2 tsp grated jaggery (gur) , dissolved in 1 tbsp water 1/2 tsp oil salt to taste 1/2 tsp oil for greasing

Method

Combine all the ingredients (except tsp oil) together in a bowl and knead into soft dough using enough water. Keep aside for 10 minutes. Knead again using tsp of oil till smooth and divide the dough into 40 equal portions. Roll out each portion into thin puris and prick each puri with a fork. Arrange the puris on a greased baking tray and bake in a pre-heated oven at 200c (400f) for 10 minutes. Cool and store in an air-tight container.

Handy tip

1 tbsp dried fenugreek leaves can be replaced for 2 tbsp of fresh fenugreek leaves.

An ideal accompaniment for any soup. You can also serve children these rolls

when they come home hungry from school.

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Preparation Time: 10 min.Cooking Time: A few min.Serves 6. Show me for servings

Ingredients
6 2 1 6 3 2
bread slices tbsp butter tsp mustard powder mixed with 1 tsp water tsp green chutney tbsp grated processed cheese tbsp melted butter for brushing

Method

Cut out the crusts from the bread slices. Steam the bread slices for 2 minutes. Roll each slice very thinly with the help of a rolling pin. Lightly butter the bread slices and spread the mustard mixture on top. Spread 1 teaspoon of chutney and sprinkle 1/2 tablespoon of grated cheese on each slice. Roll up each slice tightly in a cigar shape roll and secure with a toothpick. Arrange the rolls on a lightly greased baking tray and brush lightly with a little melted butter. Bake at 100 degree C (200 degree F) for a few minutes or until the rolls are golden brown. Serve immediately.

An ideal low calorie alternative to the deep fried papdi. You can munch on these low calorie papdis anytime of the day. These baked papdis can be used to

make sev puris and also as a base for canaps.

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Preparation Time: 5 minsCooking Time: 2 minsMakes 40 papadisShow me for papadis

Ingredients

1/4 cup plain flour (maida) 1/2 tsp cumin seeds (jeera) 1/4 tsp salt 1 tsp oil

Method

Combine all the ingredients and knead into a firm dough using very little water. Divide the dough into 40 equal parts. Roll each portion into puris approx. 37 mm. (1") in diameter. Place 20 puris on a microwave safe dish taking care that the puris do not touch each other. Prick the surface of each puri lightly with a fork and microwave on high for 1 minute. Repeat the same for another 20 puris on another microwave safe dish. Remove and let cool. Store in an air-tight container.

ne-dish-suits-all! mint and coriander add an interesting colour and flavour to the crunchy baby corn. Plus, by sauting instead of deep-frying, we have zapped off the excess calories and pepped up the nutrient-content.

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Preparation Time: 15 minsCooking Time: 10 minsMakes 4 servingsShow me for servings

Ingredients For The Green Chutney

1 cup chopped mint leaves (phudina) 1/2 cup chopped coriander (dhania) 1/4 cup sliced onions 1 tbsp lemon juice 1/4 tsp sugar 2 to 3 green chillies , roughly chopped salt to taste

Other Ingredients

2 cups baby corn , cut into 2 vertically 2 tsp melted low-fat butter 1 1/2 tsp cornflour 1/4 tsp black salt (sanchal) salt to taste

For The Serving

1/4 cup sliced onions 4 lemon wedges

Method For the green chutney

Combine all the ingredients and blend in a mixer to a smooth paste, using very little water. Refrigerate and use as required.

How to proceed

Boil the baby corn in salted water till they become soft and are cooked. Combine the baby corn with the prepared chutney in a bowl, toss well and keep aside for 10 minutes. Heat the butter in a broad non-stick pan, add the marinated baby corn and saut on a medium flame for a minute. Add the cornflour, black salt and salt and saut on a medium flame for another 2 to 3 minutes. Serve hot with onions and lemon wedges. Nutrient values Per Serving
Energy 63 calories Protein 1.6 gm Carbohydr ates 9.4 gm Fat 2.6 gm Fibre 1.0 gm Vitamin C 7.9 mg

A low-calorie, anytime and all-time favourite. Let us minus the oil and make a

RECIPE SOURCE : Healthy Starters

healthy version in the microwave, so that your fasting is truly fat free.

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Preparation Time: 5 minsCooking Time: 16 minsMakes 2 servingsShow me for servings

Ingredients

2 raw bananas , peeled and sliced 1 tsp oil rock salt (sendha namak) to taste 2 tsp freshly ground black pepper powder

Method

Place a butter paper on a microwave safe plate and arrange cup of the raw banana slices on it. Keep enough distance between the slices and do not overlap them. Microwave on high for 4 minutes, turning them thrice in between. Grease both your hands using tsp of oil, sprinkle rock salt and tsp of pepper over the banana wafers and toss them well with your hands. Repeat with the remaining ingredients to make 3 more batches. Cool completely and store in air-tight container.

Tips

Do not make the slices very thin to avoid eafers from being partially overburnt.

Ingredients

For the zero oil potato wafers

3 large sized potatoes, peeled salt and chilli powder to taste

For the mango salsa (makes approx. 1 cups)

1/2 cup chopped ripe mangoes 1/2 cup chopped tomatoes 1 tbsp chopped celery 2 tbsp chopped spring onions whites 1 tbsp chopped capsicum 1/2 tsp dry red chilli flakes (paprika) salt to taste

Method For the zero oil potato wafers

Cut the potatoes into about 4 mm. thick slices. Wash in cold water and dry thoroughly. Arrange the slices in a baking tray in a single layer. Bake in a pre-heated oven at 150C (300F) for 15 minutes or till crisp. Keep aside.

For the mango salsa

Mix the mangoes and tomatoes together in a bowl and lightly mash them with the back of a spoon. Add the remaining ingredients, mix well and let them marinate for at least one hour in the refrigerator.

How to proceed
Arrange the mango salsa in a serving plate in the centre surrounded with zero oil potato wafers. Serve immediately.

Preparation Time: 10 minsCooking Time: 10 minsServes 4 Show me for servings

Ingredients

For The Stuffing

1 tsp oil 1 tsp finely chopped garlic (lehsun) 1/4 cup finely chopped onions 1/4 cup sliced capsicum 1/2 cup broccoli or cauliflower florets , blanched 1 cup bean sprouts (readily available in the market) 1/4 cup carrot juliennes 2 tsp cornflour dissolved in 1/4 cup water a pinch sugar salt and freshly ground black pepper powder to taste 2 tsp chilli sauce

Other Ingredients
4 whole wheat chapattis/ tortillas 1 tsp oil for cooking

Method For the stuffing

Heat the oil in a wok or a non-stick kadhai, add the garlic and saut on a high flame for a few seconds. Add the onions, capsicum, broccoli, bean sprouts, carrots and saut on a medium flame for 2 minutes. Add the cornflour paste, sugar, salt and pepper, chilli sauce and simmer till the sauce thickens, stirring once in between. Divide the stuffing into 4 equal portions and keep aside.

How to proceed
Plac a cooked chapati/tortilla on a flat, dry surface and spread a portion of the stuffing at one edge and roll it up tightly. Heat a tava (griddle) and cook the wrap using tsp of oil, till brown spots appear on all the sides. Repeat with the remaining ingredients to make 4 more wraps. Serve hot. Nutrient values
Protein per wrap 11.5 gm

Cubes of firm ripe red tomatoes marinated in olive oil, combined with fresh aromatic basil leaves topped on crispy bruschettas, serve as starters that can liven up any dinner party! to get the full flavour, marinate the topping well. Ensure that you deseed the tomatoes; else the topping will become watery and the bread will become soggy. Whole wheat bread is full of fibre

as it is made using whole wheat flour. The garlic paste applied on the bread, apart from lending the dish the health benefits of garlic, also imparts a good flavour.

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Ingredients

Preparation Time: 10 minsMakes 4 servingsShow me for servings

To Be Mixed Into A Topping

3/4 cup deseeded and finely chopped tomatoes 2 tsp finely chopped garlic (lehsun) 1 tbsp chopped fresh basil leaves 1/2 tsp dried oregano 1/2 tsp olive oil salt to taste

Other Ingredients

4 slices whole wheat bread 1 tsp olive oil 1 tsp garlic (lehsun) paste

Method

Cut each slice of bread diagonally into two. Keep aside. Combine the oil and garlic paste and apply a little paste to each bread triangle and toast them on a non-stick pan till they turn light brown in colour on both the sides. Keep aside. Divide the topping into 8 equal portions and keep aside. Place the bread triangles on a flat dry surface, spread a portion of the topping evenly on each bread. Serve immediately.

This Italian favourite is a great any-time snack. Basil and tomatoes add subtle flavour and texture to this easy-to-make snack that tots up just 38 calories per piece! Have a couple of pieces to satisfy mid-morning or midevening hunger pangs.

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Preparation Time: 10 mintuesCooking Time: 5 minutesShow me for servings

Ingredients
5 slice of whole wheat bread 2 tsp olive oil 2 cloves of garlic (lehsun), finely chopped

For the topping (approx. makes 1 cup)

5 medium sized tomatoes 1 tbsp chopped fresh basil leaves 1 tsp dried oregano salt and freshly ground black pepper (kalimirch) powder to taste

Method For the topping

Cut each tomato into half lengthwise and gently remove all the seeds and pulp. Finely chop the tomatoes, add in all the other ingredients and mix well. Keep aside for at least 10 to 15 minutes. Drain out the excess liquid. Keep aside.

How to proceed
Brush some olive oil and garlic onto each bread slice, cut them diagonally into two and bake in a pre-heated oven at 180C (360F) for 3 to 4 minutes till they are lightly toasted. Top each toasted piece with 1 tablespoons of the topping cut into two equal pieces and serve immediately.

A colourful selection of fresh and nutritious veggies is steeped in the charmoula marinade (of algerian and moroccan origin) and crisped to perfection. Make sure you make the marinade right, since that is the highlight of this recipe.

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Preparation Time: 15 minsCooking Time: 12 minsMakes 6 sataysShow me for

satays

Ingredients For The Marinade (makes 1/2 Cup)

1 tsp olive oil 1/4 cup chopped coriander (dhania) 1/4 cup chopped parsley 1 1/2 tsp chopped garlic (lehsun) 1/2 tbsp lemon juice 1/2 tsp dry red chilli flakes (paprika) salt to taste 3/4 tsp cumin seeds (jeera) 1/2 tsp chopped ginger (adrak) 1/2 tsp green chilli paste 1 tbsp hung low-fat curds (dahi) 1 tsp cornflour 1/8 tsp sugar substitute

Other Ingredients
1 1/4 tsp oil 1 1/2 thick slices of brinjal (baingan / eggplant) (baingan/ eggplant) , cut into quarters 6 red capsicum cubes , deseeded and cut into 25 mm. (1) pieces 3 blanched mushrooms (khumbh) , halved 6 yellow capsicum cubes , deseeded and cut into 25 mm. (1) pieces 6 cauliflower florets , blanched 6 green capsicum cubes , deseeded and cut into 25 mm. (1) pieces 6 onion cubes , cut into 25 mm. (1) pieces 6 carrot roundels , cut into 6 mm. ( 1/4) thickness and blanched

Method For the marinade

Combine all the ingredients along with 1 tsp of water and blend in a mixer to smooth paste. Keep aside.

How to proceed
Heat tsp of oil in a broad non-stick pan, add the brinjal and cook on a slow flame for 3 to 4 minutes or till the brinjal is light brown in colour from both the sides. Combine the brinjals and all the remaining ingredients including the marinade in a bowl and toss well. Keep aside to marinate for 30 minutes. Thread a piece of red capsicum, mushroom, yellow capsicum, cauliflower, green capsicum, onion, carrot and brinjal on a satay stick. Repeat the same with the remaining ingredients to make 5 more satays. Cook each satay on a non-stick tava (griddle), using 1/8 tsp of oil, till the vegetables turn golden brown in colour on all the sides.

Serve hot. Nutrient values

Energy 13 calories Protein 0.4 gm Carbohydr ates 1.4 gm Fat 0.7 gm Fibre 0.3 gm Vitamin A 133.2 mcg

RECIPE SOURCE : Healthy Starters

If there is one ingredient that is as indigenous as it is international, we would say that is our favourite paneer. Try tossing fresh, soft paneer with pav bhaji masala, and this chatakedar paneer will become a favourite beyond comparison!

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Preparation Time: 15 minsCooking Time: 7 minsMakes 4 servingsShow me for

servings

Ingredients
1 tbsp oil 1/2 tbsp green chilli paste 1/3 cup finely chopped tomatoes 2 1/2 tbsp tomato puree 1 tsp chilli powder 1 1/2 tsp coriander (dhania) seeds powder 1 tsp pav bhaji masala 1/2 tsp dried fenugreek leaves (kasuri methi) salt to taste 400 gms paneer (cottage cheese) , cut into 25 mm. (1) cubes 1 tbsp lemon juice

Method
Put the oil in a microwave-safe bowl and microwave on high for 30 seconds. Add the green chilli paste, mix well and microwave on high for 30 seconds. Add the tomatoes, tomato pure, chilli powder, coriander seeds powder, pav bhaji masala, dried fenugreek leaves and salt, mix well and microwave on high for 3 minutes, stirring in between after every 1 minute. Add the paneer cubes, mix well and keep aside to marinate for at least 30 minutes. Microwave the paneer mixture on high for 3 minutes, stirring twice in between. Add the lemon juice and mix well. Serve immediately.

Pieces of bread soaked in tangy yoghurt and sauted with browned onions. A lip smacking breakfast recipe. It's best to use a "day" old bread for this recipe.

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Preparation Time: 5 mins.Cooking Time: 9 mins.Serves 2. Show me for servings

Ingredients
5 bread slices, cut into cubes 1/2 cup curds (dahi) 1/4 tsp turmeric powder (haldi) 1/2 tsp chilli powder 1/2 tsp cumin seeds (jeera) 1/4 tsp asafoetida (hing) 3 to 4 curry leaves (kadi patta) 1/2 tsp grated ginger (adrak) 1 onion, sliced 2 tbsp oil salt to taste

For the garnish

1 tbsp chopped coriander (dhania)

Method
In a bowl, combine the curds, turmeric powder, chilli powder and salt with 2 tablespoons of water and mix well. Add the cubes of bread and mix well till the bread is coated with the curd mixture. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the asafoetida, curry leaves and ginger and saut for a few seconds. Add the onion slices and saut till they are lightly browned. Add the bread mixture and saut over low heat, stirring occasionally till the bread browns lightly. Serve hot, garnished with the coriander.

The same topping that goes well with toasted bread goes perfectly with jacket potatoes and makes a lovely tea snack or a delicious supper dish, served along with a soup or a salad. I assume you will have a few pre-boiled potatoes on hand for this recipe.

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Preparation Time: 5 minsCooking Time: 8 minsMakes 3 servingsShow me for servings

Ingredients
3 large potatoes , boiled with skin on salt to taste

For The Filling

1/2 cup boiled sweet corn kernels (makai ke dane) 1/2 cup finely chopped capsicum 1 tbsp celery (ajmoda) , chopped 2 cloves (laung / lavang) of garlic (lehsun) , finely chopped 1 cup mozzarella cheese or grated 1 tbsp cream 1 tsp butter salt and to taste

For The Garnish

1 tsp chopped parsley 3 cherry tomatoes , cut into two halves (optional)

Method For the filling

Heat the butter in a pan, add the garlic and saut for a few seconds. Add the sweet corn, capsicum and celery and saut for a further 2 minutes. Remove from the fire, add the cheese, cream, salt and pepper and mix well. Keep aside.

How to proceed
Make criss-cross slits on the top of the boiled potatoes. Press the potatoes from the base to open up the slits and to make a cavity for the filling. Sprinkle salt on the potatoes and fill with the filling mixture. Bake in a pre-heated oven at 200c (400f) for 4 to 5 minutes or until the cheese has melted. Serve hot, garnished with the parsely and cherry tomatoes.

Chocolate and mango- what perfect partners!! In this wonderful dessert mango yoghurt compliments the yummy chocolate pancakes.

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Ingredients

Preparation Time: 5 mins.Cooking Time: 9 mins.Serves 3. Show me for servings

For the pancakes

1/4 cup plain flour (maida) 1/4 cup cornflour 2 tbsp cocoa powder 2 tbsp sugar 1/4 cup milk 1 tbsp melted butter a pinch of salt 1/2 tsp fruit salt

For the yoghurt

1/2 cup yoghurt (dahi) 1/4 cup cream 2 tbsp castor sugar
a few drops of vanilla essence

To be mixed into a soaking syrup

1 tbsp sugar 1/4 cup water 1/4 tbsp rum

Other ingredients

1 mango, chopped melted butter for cooking

Method For the pancakes

Combine the plain flour, cornflour, cocoa powder, milk, salt, butter and cup of water. Mix very well until no lumps remain. Add the fruit salt and mix well. Grease a 125 mm. (5") diameter non-stick pan with a little butter. Pour 1 tablespoon of the batter to make a pancake of 50 mm. (2") in diameter. Turn over gently and cook till both sides are lightly browned. Repeat for the remaining batter to make 5 more pancakes, greasing the pan with butter when required.

For the yoghurt

Whip the cream with the sugar and vanilla essence and keep aside Beat the yoghurt well ensuring there are no lumps. Fold the whipped cream into the yoghurt and refrigerate.

How to proceed

Place the pancake on a serving plate and sprinkle with a little soaking syrup on top.

Spoon some of the yoghurt mixture on top. Place a few mango slices and top with one more pancake. Sprinkle some more sugar syrup on top and serve immediately. Repeat to make 2 more servings. Serve immediately.

A yummy way to enjoy left over bread slices. Store the cinnamon crisps in an air-tight container and enjoy them with a hot cup of coffee.

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Preparation Time: 2 minsCooking Time: 4 minsMakes 16 piecesShow me for pieces

Ingredients
4 bread slices

To Be Mixed Together
1 tbsp butter 1 tbsp powdered sugar 1/2 tsp cinnamon (dalchini) powder

Method
Apply the butter mixture on both sides. Cut each slice into 4 strips vertically. Place them on a microwave safe plate and microwave on high for 4 minutes. Cool completely and store in an air-tight container.

These are made and frozen unbaked the previous day. Thaw them about an hour before you want to serve them. Brush with melted butter when you pop them out of the oven. The cinnamon-y fragrance will have your guests oohing and aahing!

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Baking Time: 20 mins.Baking Temperature: 200C (400F).Makes 6. Show me for servings

Ingredients

For the dough

250 gms plain flour (maida) 10 gms fresh yeast 1 tsp sugar 1 tbsp butter 3/4 tsp salt melted butterfor glazing

To be mixed together
1/4 cup brown sugar 1 tsp cinnamon (dalchini) powder 1 tbsp raisins (kismis) 1/4 cup chopped walnuts (akhrot)

Method
In a bowl, mix together the yeast and sugar with cup of warm water. Cover and keep aside till it becomes frothy. (approx. 10 minutes.) Sift the flour. Make a well in the centre and add the yeast and sugar mixture and enough water to make a soft dough. This will take about 7 minutes. Rub the butter and salt on a plate to remove any lumps, add to the dough and knead into a soft and elastic dough. Keep the dough for 30 minutes under a wet cloth till it doubles in volume. Press the dough with your palms to release the air from it. Roll into a 9 x 5" rectangle and brush with some melted butter. Sprinkle the sugar-cinnamon-dry fruit mixture over it. Roll the dough to form a 9" long Swiss roll. Cut into 6 equal portions using a knife or a piece of string. Place on a greased baking tray. Cover with a wet cloth and keep for 20 minutes or until it doubles in volume. (You can freeze them at this stage) Bake in a hot oven at 200C (400F) for 20 minutes. Remove from the oven and brush with melted butter. RECIPE SOURCE : Tarla Dalal's Latest Recipes

Baked sev, corn, vegetables and fruits healthy ingredients combine in my version of the piquant bhel. A filling, great tasting snack alone or as a topping

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Preparation Time: 15 minsCooking Time: 5 minsBaking time: 15 minutesMakes 4 servingsShow me for servings

Ingredients

For The Baked Sev - Makes 1 1/2 Cups

1 cup besan (Bengal gram flour) 1/4 tsp turmeric powder (haldi) 1/2 tsp chilli powder 2 tsp lemon juice 1/4 tsp asafoetida (hing) salt to taste 1/4 tsp oil for greasing

Other Ingredients
1 tsp oil 1/2 cup chopped onions 1/2 cup chopped capsicum 1 cup boiled sweet corn kernels 1/2 cup chopped tomatoes 1/2 cup chopped unpeeled apples 1/4 cup orange segments (optional) 1/4 cup chopped coriander (dhania) a pinch sugar 1 tbsp lemon juice salt to taste

For The Topping

1/2 cup baked sev , recipe above

For Serving
4 lemon wedges

Method For the baked sev

Combine all the ingredients in a bowl, add enough water, mix well and knead into semi-stiff dough. Lightly grease your hands with oil and shape the dough into a roll. Fill the dough into the sev press and press out thin strands onto a greased baking tray. Bake in a pre-heated oven at 200c (400f) for 8 to 10 minutes or till it becomes crisp and turns light brown in colour. Cool completely, crush it and keep aside.

How to proceed
Heat the oil in a broad non-stick pan, add the onions and saut on a medium flame till they turn translucent. Sprinkle a little water to avoid the onions from burning. Add the capsicum and corn and saut on a medium flame for another minute. Remove from the flame, add all the remaining ingredients and mix well. Serve immediately topped with baked sev and lemon wedges.

Tips
Ensure you press out very thin sev so that it bakes and turns crisper evenly.

Suggested serving size for 100 calories: 2 tikkis simple to make and delicious to taste. This starter is sure to win praises for you in a healthy or low cal dinner party.

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Preparation Time: 10 minsCooking Time: 15 minsMakes 8 kebabsShow me for kebabs

Ingredients

1 cup boiled and coarsely crushed sweet corn kernels 1/2 cup chopped fenugreek (methi) leaves 1/2 cup boiled , peeled and mashed potatoes

2 tbsp chopped coriander (dhania) 1 tsp finely chopped green chillies 2 tbsp rice flour (chawal ka atta) salt to taste 1 tsp oil for cooking

Method
Combine all the ingredients in a bowl and mix well. Divide the mixture into 8 equal portions and shape each portion into 50 mm. (2) diameter round flat tikkis. Cook each tikki on a non-stick tava (griddle) using 1/8 tsp of oil till they turn golden brown in colour from both the sides. Serve hot. RECIPE SOURCE : 100 Calorie Snacks

Small corn pancakes, steamed in-between banana leaves. This recipe is devised for people on a diet or for those who have to cut down on fat. Nevertheless, it's extremely good and very tasty.

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Preparation Time: 5 minsCooking Time: 7 minsMakes 16 servingsShow me for servings

Ingredients

2 corn (makai ke dane) cobs , grated 3 tbsp semolina (rava) 2 tsp chopped coriander (dhania)

1 tsp finely chopped green chillies 1 tbsp fresh curds (dahi) 1 tsp oil salt to taste

Other Ingredients
3 banana leaves (kele ka patta) oil for greasing

For Serving
green chutney

Method

Using a 75 mm. (3") diameter cookie cutter, cut out 32 rounds of the banana leaves. Grease the banana leaf rounds with some oil and keep aside. In a bowl, combine the corn, semolina, coriander, green chillies, curds, oil, salt and 1/3 cup of water and mix well. Heat a tava (griddle) and place 16 greased banana leaf rounds on it. Pour a spoonful of the corn mixture on each banana leaf round and cover with another greased banana leaf round. Cook on both sides till the banana leaves brown slightly and the pancake in-between peels off the banana leaf easily. Serve hot with green chutney.

For the asparagus lovers. If asparagus is not available, try variations given below.

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Ingredients
a few brown bread slices
butter

Preparation Time: 10 mins. Cooking Time: 10 mins. 2 to 4 Show me for servings

a dash of green chillies prepared mustard (optional)

chopped asparagus

grated processed cheese

Method

Remove the crust from the bread slices. Roll out the slices a little. If they crack, steam the slices for a few minutes and then roll out again. Mix the butter, green chillies and mustard. Spread the mixture on the bread slices. Put slice of asparagus on each bread slice and roll up tightly. Arrange these rolls on a baking tray, brush lightly with melted butter, sprinkle cheese and bake in a hot oven at 200C (400F) for 8 to 10 minutes until crisp and golden brown. Cut each roll into 3 pieces. Serve hot.

Tips

VARIATIONS : Grated carrots, butter, cheese and green chillies. Chopped tinned mushrooms, grated cheese and green chillies. Grated paneer, coriander and green chillies. Follow the same method as above.

The strappingly sweet and spicy flavour of the barbeque sauce dominates this crispy and colorful veggie starter, making it just perfect for a winter's evening spent with a warm group of friends. Not to forgotthe low-cal nature of this healthy appetiser!

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Preparation Time: 10 minsCooking Time: 15 minsMakes 8 sataysShow me for satays

Ingredients
1/2 1/4 1/4 1/4 cup cup cup cup
mushrooms (khumbh) , quartered onion cubes green capsicum cubes yellow capsicum cubes

1/4 cup red capsicum cubes 1/2 cup barbeque sauce 1 tsp oil

For Serving
barbeque sauce

Method

Combine all ingredients in a bowl, mix well and keep aside to marinate for 15 to 20 minutes. Thread a piece of each of the green capsicum, onion, yellow capsicum, mushroom, red capsicum and on a satay stick. Repeat with the remaining ingredients to make 7 more satays. Cook each satay on a non-stick tava (griddle), using 1/8 tsp of oil, till the vegetables turn golden brown in colour on all the sides. Serve hot with barbeque sauce. Nutrient values
Energy 17 calories Protein 0.3 gm Carbohydrate s 1.7 gm Fat 1.0 gm Fibre 0.2 gm

Cucumber snack, a scrumptious, hassle-free, no-cooking snack, this can be whipped up any time of the day. I have used low-fat paneer and curds to reduce the calories without compromising the taste. Adding dill leaves and chilli paste perks up the flavour while cucumber makes it rich in vitamin c and paneer and curds add to the calcium and protein content.

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Ingredients

Preparation Time: 10 minsMakes 4 servingsShow me for servings

4 medium cucumbers 3/4 cup grated low-fat paneer 1 tsp freshly chopped dill leaves 1 tsp green chilli paste

4 tsp fresh low-fat curds salt to taste

For The Garnish

4 sprigs dill leaves (shepu / suva bhaji)

Method
Peel and cut each cucumber into 2 parts vertically. Scoop out the centres of each piece using a scooper. Keep aside. Combine the remaining ingredients together in a bowl, mix well and divide into 8 equal portions. Keep aside. Stuff each cucumber slice with a portion of the prepared mixture. Cut each slice into 3 equal portions and garnish with a spring of dill. Serve immediately. Nutrient values Per Serving :
Energy 130 calories Protein 12.3 gm Carbohydrate 19.1 gm Fat 0.4 gm Fibre 0.3 gm

RECIPE SOURCE :

Low Calorie Healthy Cooking

A light, vitamin-rich snack for spinach lovers made using the calorie reducing steaming technique.

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Preparation Time: 10 minsCooking Time: 2 minsMakes 6 piecesShow me for pieces

Ingredients
2 cups spinach (palak) , finely chopped 1 slit green chilli , finely chopped 2 tbsp besan (bengal gram flour) 2 tsp whole wheat flour (gehun ka atta) 2 tsp curds (dahi) (optional) a pinch of asafoetida (hing)

1 tsp sugar 1/4 tsp baking soda 1 tsp oil salt to taste

To Serve
green chutney

Method

Mix all the ingredients, using curds if the mixture is too dry for shaping. Divide the mixture into 18 equal portions and place on a large greased microwave safe plate. Cover with a damp muslin cloth and microwave on high for 2 minutes. Keep aside for 2 to 3 minutes. Lift gently using a flat knife and place onto a serving plate. Serve with green chutney. RECIPE SOURCE : Microwave Snacks & Desserts

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Preparation Time: 50 min.Cooking Time: 15 min.Makes 20 rolls. Show me for servings

Ingredients For the dough

250 gms plain flour (maida) 10 gms fresh yeast or 1 teaspoon dry yeast 1 tsp sugar 10 gms soft butter or margarine 1 tsp level salt

For the onion mixture

2 tsp finely chopped onions 2 tsp cumin seeds (jeera) 1 tsp ghee

Method For the onion mixture

Heat the ghee and fry the onion and cumin seeds until golden brown. Keep aside.

For the dough

Sieve the flour. Make a well in the centre. Add the yeast, sugar and 1/2 cup of warm water. Wait for a few minutes until bubbles come on top. Add the butter and salt, mix well and make a soft dough by adding some more warm water. Knead the dough for at least 5 to 6 minutes.

How to proceed
Add the onion mixture to the dough and mix well. Keep under a wet cloth for 20 minutes or till the dough doubles in size. Knead again for 1 minute. Shape into very small marble size balls. Put on a well-greased baking tray leaving enough margin for expansion. Keep the tray in a closed cupboard for 20 minutes or until double in size. Bake in a hot oven at 200 degree C for 5 minutes. Then reduce the temperature to 150 degree C and bake for a further 10 minutes. Remove from the tin and brush on top with butter. Serve hot in folded napkins with butter.

Note: How to use dry yeast.

Put the dry yeast with the sugar in 1 cup of warm water, stir and add a pinch of flour. Cover and leave for 10 minutes. When bubbles come on top, the yeast is ready for use. Then, follow the same method as for fresh yeast. This popular middle eastern dish of chick pea patties encased in whole wheat pita bread is spiked up with salad and a low fat curd dressing. Falafel is sold as a quick street side snack as it is filling and also nutritious as it contains plenty of important nutrients like vitamins a and c, iron and fibre. The high vitamin c content of this dish aids in the absorption of iron that is of utmost importance for the formation of red blood cells. Serve hot, with a bowl of salad to make a healthy snack or a nourishing brunch.

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Preparation Time: 25 minsCooking Time: 30 minsMakes 12 servingsShow me for servings

Ingredients For The Pita Bread

1 cup whole wheat flour (gehun ka atta) 1 tsp (5 grams) crumbled fresh yeast 1/2 tsp sugar 1/2 tsp salt

For The Dressing

6 tbsp low fat curds (dahi) 2 cloves (laung / lavang) of garlic (lehsun) 2 spring onions , chopped salt to taste

For The Patties

1 cup soaked kabuli chana (white chick peas) 1 slit green chilli , chopped 1/2 cup mint leaves (phudina) , chopped 1/2 tsp grated garlic (lehsun) 1/2 cup grated cabbage 1 cup grated carrot 1/4 cup finely chopped capsicum 1/2 tsp roasted cumin seeds (jeera) powder salt to taste 1 tsp oil for brushing

Other Ingredients
2 tomatoes , thinly sliced 1 cup lettuce , shredded

Method For the pita bread

Combine all the ingredients in a bowl and using enough water, knead into a semi-soft dough until it is smooth and elastic (approx. 5 to 7 minutes). Cover the dough with a wet muslin cloth and allow it to prove till it doubles in volume (approx. 15 to 20 minutes). Press the dough lightly to remove the air. Divide the dough into 6 equal parts. Roll out each portion into a circle of 150 mm. (6") diameter and 4 mm. (1/6") thickness. Cook one circle on a hot tava (griddle) on each side for a minute or until the bread puffs up. Remove and keep aside. Repeat for the remaining circles to make more pita bread. Cut each pita bread into 2 halves. Keep aside.

For the dressing

Blend all the ingredients in a liquidiser into a smooth sauce. Keep refrigerated.

For the patties

Drain the water from the kabuli chana. Grind the kabuli chana, green chilli and mint in a blender to a coarse paste without using water. Add the remaining ingredients and mix well. Divide the mixture into 12 equal parts and shape them into patties. Brush a non-stick pan with the oil and cook the patties till golden brown in colour. Drain on absorbent paper and keep aside.

How to proceed
Warm the pita bread halves on a hot tava (griddle). Fill each pita bread half with some tomato slices and shredded lettuce, one patty and a spoonful of the dressing on top. Repeat for the remaining pita bread halves and other ingredients to make 11 more falafels. Serve immediately.

Tips
You can use teaspoon (2.5 grams) dry yeast dissolved in lukewarm water instead of fresh yeast for the pita breads in the above recipe. Nutrient values per falafel
Amt 64 gm Ener gy 75 kcal Prot ein 3.1 gm Cho 13.3 gm Fat 1.0 gm Vit-A 370. 9 mcg Vit-C 14.1 mg Calci um 46.0 mg Iron 1.5 mg F.Aci d 0.8 gm Fibre 23.5 mcg

RECIPE SOURCE :

Delicious Diabetic Recipes

Potato croquettes wrapped in bands of fettuccine makes for an elegant and simple appetiser.

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Preparation Time: 15 minsCooking Time: 20 minsMakes 6 servingsShow me for servings

Ingredients
1 cup fettuccine 2 cups boiled and mashed potatoes 1 small chopped onions 1 tsp chopped garlic (lehsun) 1/4 tsp dried mixed herbs 1 tbsp coriander (dhania) 2 tbsp butter salt and freshly ground black pepper powder to taste dry red chilli flakes (paprika) for the garnish

Method
Cook the fettuccine al dente. Drain and immerse in cold water. Untangle, drain and keep aside in a kitchen towel. Heat 1 tablespoon of the butter and saut the onions and garlic for a few seconds and add the mashed potatoes. Add the dried herbs, coriander, salt and pepper and mix well. Cool the mixture and shape into 6 croquettes approx. 2 inches long. Wrap the fettuccine around each croquette, covering the entire croquette. Place them on a heat-proof plate and brush them with a little melted butter. Grill them under a grill or a pre-heated oven till they are lightly browned. Sprinkle the chilli flakes on the top. Serve hot with a sauce or dip of your choice. RECIPE SOURCE : 100 Calorie Snacks