BREAKFAST/LUNCH/DINNER MEAL; Fitmeal@15 Episode 6

This fitmeal@15 brings you a very tasty, delicious, and highly nourishing breakfast/lunch meal, which is as easy as anything. Not only it is extremely tempting and delicious, but also highly nutritious as it is enriched with a lot of nutrients required by the body. It is high in protein and fiber, hence not only a perfect meal for people trying to lose weight but for one and all, especially those kids who demand variety in their meals.
MENU
Cutlets/Falafels wrap+ Dip+ Sautéed Veggies

HEALTH BENEFITS

  • It helps the body to stay active and energetic.
  • It plays an important role in glucose metabolism.
  • Good for the heart as it reduces any inflammation in it.
  • Aids in weight loss and management.
  • Helps lower the bad cholesterol levels.

INGREDIENTS

1Beetroot1/2
2Carrot1.5
3Capsicumsome
4Cornssome
5Onion1
6Quick oats2.5 tbsp.
7Roasted Chana dal2 tbsp.
8Homemade curd1/3 cup
9Fresh mintsome
10Garlic cloves2-4
11Boiled potato1
12Whole wheat flour doughAs required (approximately 30 g)
13Virgin olive oil1.5 tbsp.
14SaltTo taste.
15Roasted cumin powderTo taste.
16Chili flakesTo taste.
17Dried herbsTo taste.
18Black pepperTo taste.
19Dried fenugreek1 tbsp.

DIRECTIONS

HUNG CURD DIP

  • Sieve and strain the excess water from the homemade curd.
  • When excess water is strained out of the curd, add it into a mixer.
  • Also add, fresh coriander leaves, chopped onion, salt, chili flakes, dried herbs, roasted cumin powder, black pepper, and chili flakes.
  • Blend it well and transfer it to a small bowl.

CUTLETS/FALAFELS

  • Peel and grate the carrots and beetroot.
  • To it add potato, chopped onions, and corns.
  • Mix all the veggies nicely in a bowl.
  • In a mixer or grinder, grind the quick oats and channa dal.
  • Add the grinded oats and channa dal into the bowl.
  • Sprinkle the spices including salt, roasted cumin, dried herbs, black pepper, dried fenugreek, and chili flakes.
  • Also, add chopped garlic to it and mix everything well.
  • The mixture will now start to bind.
  • And now you can divide the mixture into small portions and roll them out with the help of your hands in shape of cutlets.
  • Take a pan, and shallow fry the cutlets in it.
  • Cook the cutlets golden brown on both the sides.

SAUTEED VEGGIES

  • Dice the carrot, capsicum, and onion.
  • In a pan, add the diced vegetables with little oil, and sauté them.

CUTLETS/FALAFEL WRAPS

  • Take a portion of the wheat flour dough.
  • Roll it with the help of a rolling pin.
  • Bake and cook the chapati on the tawa.
  • For assembling:
  • Spread the hung curd dip on the chapati.
  • Add sautéed veggies and cutlets/ falafels on it.
  • Fold it and serve warm.

NUTRITIONAL INFORMATION

  • CHANN DAL is enriched with B complex vitamins and protein.
  • VEGETABLES are jam packed with vital nutrients including high fiber, essential vitamins and minerals, low fat, etc.
  • QUICK OATS are excellent source of many vitamins, minerals, and antioxidants, being particularly high in powerful soluble fiber.
  • CURD is rich in calcium, magnesium, phosphorus, potassium, and Vitamin B12.
  • OLIVE OIL contains a modest amount of Vitamin E and K, and is high in monounsaturated fats.

NUTRITIONAL CALCULATIONS

CALORIESCARBSPROTEINFATS
450 Kcal60 g12 g25 g

Serves= 2-3

Do try this interesting and fascinating “Cutlet/Falafel Wraps” !

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