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Beauty pageants involve diets and long rigorous workouts.

Spicy and tangy Scrambled Tofu

Ingredients

• 1 cup crumbled tofu
• 1 small onion chopped
• 3-4 Garlic cloves chopped
• Dash of freshly-ground black pepper
• Salt to taste
• Chopped veggies (optional)
• 1 tbsp olive oil

Method

• Heat oil in a frying pan
• Add chopped onion and garlic to the oil and the veggies (if you are using them).
• Add the egg whites/tofu/paneer.
• Mix well.
• Add pepper and salt.
• Serve hot with a Whole grain toast. (Alternatively, you can serve with hash brown and boiled asparagus.)

Ragi Uttapam

Ingredients

• 1/2 cup ragi (nachni / red millet) flour
• 1/4 cup rice flour
• 1/2 finely chopped onions
• 1 tsp chopped coriander
• 1/4 cup low fat curds
• 1/2 finely chopped green chilli
• Salt to taste
• 1/2 tsp oil for tempering and cooking
• 1/4 tsp mustard seeds
• 1/4 tsp cumin seeds
• 2-3 pc curry leaves
• A pinch asafoetida

Method

• Mix the red millet flour, rice flour, onions, coriander, curds, green chillies, salt and water in a bowl and mix well to make a batter of pouring consistency. Keep aside to ferment for 2 hours.
• For the tempering, heat 1 tsp of oil in a small non-stick pan and add the mustard seeds and cumin seeds.
• When the seeds crackle, add the curry leaves and asafoetida and sauté on a few seconds.
• Pour this tempering over the batter and mix well.
• Pour a spoonful of the batter onto the pan each and cook them on both the sides using 1/4  tsp of oil.

Nutritional value

Energy: 125Kcal

Protien: 4gm

Carbohydrates:25gm

Fats: 3gm

Chicken Kathi Roll

Ingredients

• 1 whole wheat flour roti
• 75 gm Boneless chicken breasts
• 1/2 inch piece Ginger
• 1-2 cloves Garlic
• 1 Green chili chopped
• Salt to taste
• 1/2 tsp Cumin powder
• 1/2 tsp Chaat masala
• 1/2 medium-sized Onion sliced
• 1/2 medium-sized Carrot cut into thick strips
• 1 tsp Oil
• 1 tsp Green chutney
• 1/2 tsp Fresh coriander leaves chopped

Method

• Grind ginger, garlic and green chillies into a paste and marinate the chicken cubes in it for an hour.
• Heat oil in a pan and saute chicken cubes till done.
• Add cumin powder, chaat masala and check seasoning.
• Mix sliced onions and carrot strips.
• To make kathi rolls, head ½ tsp of oil on a tawa and lightly heat the rotis.
• Smear each roti with 1 tsp of green chutney, place six to eight pieces of cooked chicken and sprinkle with green chillies and coriander leaves.
• Spread a spoonful of onion and carrot mixture on the roti and sprinkle salt.
• Roll the roti tightly over the stuffing and serve.

Nutritional value

Energy: 145Kcal

Protein: 14gm

Carbohydrates: 15gm

Fats: 5gm

Oats Soya Milk Pancakes

Ingredients
(Makes two mini pancakes)

• 1/2 cup all purpose flour
• 1/2 cup rolled oats
• 1 tsp honey
• 1/4 tsp cinnamon
• Salt to taste
• 1/4 tsp baking powder
• 1/4 tsp baking soda
• 1/2 tsp Canola oil
• 1 tsp lemon juice (or vinegar)
• About 1/2 cups soy milk

Method

• Put 1 tsp of lemon juice (or vinegar) in 1/2 cup measure and fill cup with soy milk. Set aside.
• Measure all of the dry ingredients into a bowl and mix together with a spoon.
• Pour in the oil, and the soured soy milk. Stir until just mixed. If not thin enough for pancake batter, stir in up to 1/4 cup more of soy milk (or water).
• Make the pancakes on the nonstick pan.

Nutritional value

Energy: 150Kcal

Proteins: 7gm

Carbohydrates: 25gm

Fat: 3gm

Image courtesy: Palladium Hotel, Mumbai

Also See

• How to make Moong Dal Chaat
• How to make Oats Paniyaram 
• How to make Soy Nuggets in Garlic Sauce
• Three brown rice recipes that you'll really love!
• Five low-cal recipes for a healthy diet
• Fat to fit: 10 super healthy salad recipes
• 6 easy, low-sugar weight loss recipes

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