1. Soya Granules Cutlet


Rich in Protein, Iron, Calcium, Chromium, Biotin, Carotene, Folic acid, Zinc, Manganese, Magnesium, Phosphorus, Essential fatty acids (Vitamin F).



Ingredients:
• Soya Granules 100gm
• Steamed Peas 25gm
• Carrot, Grated 50gm
• Mushroom Grated 50gm
• Bengal gram flour 25gm
• Cilantro, finely chopped 20gm
• Cumin Powder1 tsp
• Red Onion, chopped 30gm
• Ginger Paste1 tsp
• Green chilies, finely chopped 5-6
• Curry leaves 6-7
• Salt to taste
• Oil for shallow frying 10ml


Method:

1. In a saucepan, bring to boil 3-4 cups of water. Add 1 tsp salt and soya granules. Simmer for 5 minutes on low heat.
2. Strain the cooked granules and drain the water. Wash granules softly with cold water.
3. To drain and squeeze the granules to remove the water as much as you can and set aside.
4. Heat 1/2 tsp oil in a nonstick pan. Add curry leaves, chopped green chilies, and ginger paste. Sauté for few seconds.
5. Add chopped onions and grated mushrooms and sauté lightly.
6. Add gram flour and stir on low heat until you smell the aroma of roasted gram flour.
7. Turn off the heat and transfer roasted gram flour mixture to another bowl.
8. In a mixing bowl, add cooked granules, steamed peas, grated carrot, cilantro, cumin powder, gram flour mixture and salt to taste. Mix nicely.
9. Taste the mixture and add salt or red pepper to adjust flavor according to your taste.
10. Make medium sized flat cutlets.
11. Grease nonstick pan with little oil. Place the cutlets in the pan. Shallow fry them over medium low heat.
12. Serve hot.

Total serving: - 4

Nutritive value per serving: -
• Calories (kcal) 177
• Protein (g) 13.35
• Fat (g) 7.89
• Carbohydrate (g) 13
• Fiber (g) 1.55
• Calcium(mg) 87.7
• Iron (mg) 3.50


2. KUMBH SHASLIK


Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals.


Ingredients
• Fresh button mushrooms 150gm
• Onions, 1 1/2 inch pieces layers separated 100gm
• Tomatoes, seeded cut into 1 1/2 inch pieces 100gm
• Green capsicum, 1 1/2 inch pieces 50gm
• Hung yogurt 50gm
• Kashmiri red chili powder 1/2 tablespoon
• Garam masala powder 1 teaspoon
• Dried fenugreek leaves (kasoori methi), crushed 1 teaspoon
• Ginger paste 2 teaspoons
• Garlic paste 2 teaspoons
• Salt to taste
• Oil 10ml

Preparation
• Mix together hung yogurt, red chili powder, garam masala powder, kasoori methi, ginger paste, garlic paste and salt and mix well.
• Cut the stems of the mushrooms and add to the yogurt mixture along with onion, green capsicum and tomatoes.
• Add half the oil and mix. Let them marinate for half an hour.
• String them onto skewers in the following order – onion, mushroom, green capsicum, tomato, repeat this once ending with an onion piece.
• Place them on the barbecue and roast, basting with remaining oil in between.
• Rotate the skewers a few times so that the vegetables get cooked evenly all around. Serve hot.

Total serving: - 2

Nutritive value per serving: -
• Calories (kcal) 128.8
• Protein (g) 4.47
• Fat (g) 6.82
• Carbohydrate (g) 12.4
• Fiber (g) 1.25
• Calcium (mg) 91.7
• Iron (mg) 1.93


3. GREEN PANEER TIKKA


The main health benefit is that cottage cheese is low in fat and carbs. and very high in protein. It has been promoted as a great diet food. It is a good course of calcium, with Vitamin D. The truth is that cottage cheese can prevent stomach disorders and even help with your bones as you get older, especially in women.


Ingredients
• Cottage cheese (paneer), 2 inch cubes 300 grams
• Green chilies 1tsp
• Coriander leaves 10gm
• Fresh mint leaves 25gm
• Garlic cloves 2tsp
• Ginger 1 1/2 inch piece
• Lemon juice 2 teaspoons
• Onions, chopped 50gm
• Salt to taste
• Skimmed hung yogurt 50gm
• Fresh pomegranate pearls 10gm
• Gram flour 10gm
• Kasoori methi powder 5gm
• Chaat masala 2 teaspoons
• Roasted cumin powder 1 teaspoons
• Garam masala powder 2 teaspoons
• Mustard oil 10ml
• Onions, 2 inch pieces 100gm
• Green capsicums, seeded , 2 inch round pieces 100gm
• Tomatoes, seeded , 2 inch round pieces 50gm

For garnishing
• Onion , sliced 50gm
• Lemon, cut into wedges 2

Preparation
1. Grind together green chilies, coriander leaves, mint leaves, garlic, ginger, lemon juice, onion, salt, yogurt and pomegranate pearls into a thick paste using very little water.
2. In a pan roast gram flour for two to three minutes and set aside.
3. Place the paneer in a bowl, add kasoori methi powder, chaat masala, roasted cumin powder, garam masala powder, roasted gram flour and the ground paste and mix well.
4. Add 1/2 tsp mustard oil and mix well.
5. Marinate the paneer for two hours.
6. Thread the paneer pieces onto skewers alternating with onion, capsicum and tomato pieces.
7. Season the grill stone with heat.
8. Place the skewers on the hot stone and grill for three to four minutes.
9. Baste with remaining oil, turn the skewers and cook for two to three minutes.
10. Serve hot with onion slices and lemon wedges.

Total serving: - 4

Nutritive value per serving: -
• Calories (kcal) 132.2
• Protein (g) 11.89
• Fat (g) 3.63
• Carbohydrate (g) 12.64
• Fiber (g) 0.96
• Calcium (mg) 170.7
• Iron (mg) 1.90