17 February 2020

LOW CARB MEAL IDEAS - Spinach stir fry, Soya chunks stir fry, Cucumber raitha, Beetroot stir fry

Anther simple low calorie meal for weight watchers. Keeping it really simple these days cause of the heat. Not adding tomatoes, coconut to the dishes which tends to spoil quickly when packed for lunch boxes. If its to be eaten fresh at home, adding grated coconut to stir fries gives all the required amount of good fat needed for the body.

Veggies can be replaced as per availability. Soya chunks can be replaced to paneer / tofu for protein option.



Spinach stir fry with moong dal
Beetroot stir fry
Soya chunks stir fry with veggies
Cucumber raitha

1.Spinach stir fry with moong dal
1/4 cup - Soaked yellow moong dal
Full bunch fresh spinach, chopped and cleaned
1/4 tsp - Pepper powder
1 tsp - Coconut oil, preferably
1/2 tsp - Mustard seeds
1/4 tsp - Jeera
Salt

In a pan add the soaked and drained moong dal and add 1/2 water and bring it to boil until its 3/4th cooked.

Add the chopped spinach, mix and allow to cook.

Meanwhile make tadka with oil, mustard, jeera and pour over greens.

Add pepper powder, salt as required and mix well.

2.Beetroot stir fry
2 - Big beetroot, sliced thinly
1 tsp - Oil
1/2 tsp - Mustard seeds
1/2 tsp - Jeera
1/2 tsp - Pepper powder
Salt

In a 2 litre pressure pan add 1/4 cup water sliced beetroot, salt and pressure cook on high for 2 whistles.

Release pressure immediately, if thrs excess water, drain it, add the tadka that is made with heating oil, spluttering mustard, jeera, pepper powder and mix everything well. You want the tadka to combine well with beetroot, you can re heat and toss it quickly for 30 seconds.

This can be also done in a pan, by making tadka, adding beetroot, pepper,salt, 1/2 cup water and cooked in low heat until beets are fully cooked.

3.Soya chunks stir fry with veggies
1 tsp - Oil
2 cups - Pre soaked soya chunks in warm water and squeezed
1/2 cup - Green peas
1 cup - Mixed colored capsicums
1 - Onion, sliced
1 - Green chilli, slit
1/2 tsp - Ginger, grated
1/4 tsp - Turmeric powder
1/2 tsp - Red chilli powder
1/4 tsp - Jeera powder
1 tsp - Salt

Heat oil in pan, add onions, green chilli, ginger and saute well.

Add spice powders, salt, soya chunks, peas cover and cook in low heat until well roasted approx 5 minutes. Some water can be sprinkle in between, cover and cooked.

Add capsicum cook for another minute, sprinkle fresh coriander and remove from heat.

4.Cucumber Raitha
To whisked 1/2 cup curd, add chopped cucumber, roasted jeera powder, black salt, crushed kasuri methi, small pinch of red chilli powder and mix.

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