Nutrient Information | Low Calorie Recipe

Nutrient Information , Low calorie recipe

In this chapter, a few choice low calorie recipe have been presented with a low-calorie content but somewhat higher bulk to ensure a feeling of fullness.

Low calories are achieved by reducing fat-related activities to the minimum. For instance, instead of frying, one could steam, boil or microwave save food items.

To ensure low-calorie intake, liquid and cereal diets should be increased, while snacks must be decreased.

The emphasis should also be on judicious use of spices, condiments (which compensates for the lack of fat), leafy green vegetables, plenty of watery dishes, soups and non-cream-based recipes. Begin your meal with a low-fat moderate-protein soup, which is filling and helps reduce appetite.

According to the National Institute of Nutrition, Hyderabad, a minimum of 10 per cent of our total calories should come from fat.

This amount is easily available from hidden fats found in cereals and pulses. Ensure you eat food slowly, chewing every morsel thoroughly.

In the low calorie recipes presented in these pages, all nutritional values are approximate and single units/servings of dishes.

Standard Measures

1 full plate 250 gms
1 quarter plate 150 gms
1 bowl 200 ml
1 cup 200 ml , 1 glass 250 ml , 1 teaspoon (tsp) 5 gms, 1 table spoon (tbsp) 15 gms

Starters

Cold Cucumber Soup

Cucumbers are a great source of water and fibre. Besides water (which forms more than 80 per cent of its weight) other constituents of cucumbers are minerals and proteins. This soup is a nutritious starter providing carbohydrates, proteins, calcium, potassium, iron and vitamins A,B and C.

Ingredients

* 1kg cucumber
* 21/2 cups fresh curd (made from skimmed or double-toned milk)
* 1 cup milk (skimmed)
* 1 tbsp chopped capsicum
* 1 tbsp oil
* Salt to taste

Preparation

* Cut all but one cucumber into large chunks and boil in 2 cups water until soft. Cool, then puree.
* Add the curd, mild and salt. Beat well.
* Chop the remaining cucumber into fine pieces. Fry in sunflower oil, adding the capsicum as well. Add to the soup.
* Chill for an hour, and serve.

Nutrient Information
Calories Fat
76 2.6 gm

Low-Fat Broccoli/Cauliflower Soup

Broccoli is rich in proteins and low in fat and is a rich source of vitamins B 2’ B6’

A and k and calcium. It is also a good source of water. This recipe provides all the nutrients required by our body in a perfect combination. The broccoli should be washed properly.

Ingredients

* 4 cups of water (approximately 750 ml)
* ¾ cup celery, chopped
* 1 tsp olive oil (you can also use sesame oil)
* 2 tbsp flour
* ¾ tsp salt (or to taste)
* 1/8 tsp nutmeg (supari)
* 600 grams broccoli, stalks separated
* ½ cup onion, chopped
* 1/8 tsp pepper (or to taste)
* ½ cup evaporated skim milk

Preparation

o Heat 2 cups water in a large pot till boiling.
o Add vegetables, cover, and cook till tender (about 10 minutes).
o Blend vegetables with part of the cooking water in a blender or food processor.
o Heat olive oil in a small non-stick skillet. Add 2 tbsp of the water.
o Sprinkle in the flour. Cook and stir until smooth.
o Add the remaining water and heat to boiling, stirring constantly. Boil and stir for 1 minute.
o Stir broccoli mixture, salt, pepper, and nutmeg. Heat just until boiling.
o Stir in the evaporated skim milk and heat through without boiling again. Makes about 9 cups.

Nutrient Information
Calories Fat
75 2.5 gm

Idlis (different version)

idlis are considered a great low calorie health diet because there is virtually no use of oil and the idlis are steamed. Typically, idlis are made from washed urad dal, but this particular version also includes green grams (moong dal), which is a rich source of iron and easy to digest.

Ingredients

o 1 cup rice
o 1 cup washed moong dal (yellow in colour)
o ¾ cup urad dal (white)
o Salt to taste
o 1 tsp soda bicarb or leavening agent (you can also use yeast)
o 1 tbsp oil (for greasing the moulds)

Preparation

* Soak the dals and rice in water for 4-5 hours (you can use warm water if you want them to be soaked faster).
* Grind together in a mixer to a thick paste adding little water if necessary to make it into dropping consistency.
* Mix soda bicarb (in a spoon of water) in the mixture and leave it to ferment for 2-3 hours.
* Add salt to taste.
* Grease idli moulds. Fill each mould with the mixture and steam the idlis.
* Serve hot with sambar or coconut chutney.

Nutrient Information
Calories Fat
40 1 gm

Rice and lemon soup

This is a low-calorie exotic soup, which nourishes you with nutrients from all food categories. This has both vegetarian as well as non-vegetarian variants. Please ensure that you take lean portions (breast being the best) while preparing the chicken stock. You can also add chillies or pepper to enhance taste.

Ingredients

* 5 cups chicken stock or corn stock
* 3 tbsp long-grained rice
* 1 or 2 lemons
* Salt to taste
* Soya sauce – optional

Preparation

* Simmer the stock with rice, lemon juice and half to one tsp of finely grated lemon rind.
* Let it simmer for about 20 minutes.
* Season well and top with parsley.

Nutrient Information
Calories Fat
45 1 – 1.5 gm

Onion and pepper soup

Pepper has been used for ages to maintain and speed up the metabolism of the body. The spice also naturally purifies. On the other hand, onions have anti-chemical and anti-ultraviolet properties, which help in modulating body immunity. This delicious soup is fast to make and also low in calories.

Ingredients

* 2 large onions
* 1-2 cloves garlic (optional)
* 2tsp olive or sunflower oil
* 1 large green or red pepper
* 3 cups white stock or water
* 2 large tomatoes
* ½ cup mushrooms
* Salt to taste

Preparation

* Peel and slice the onions.
* Peel and crush the garlic cloves.
* Heat the oil and sauté onions and garlic till they are transparent. Do not brown the onion.
* Cut the pepper into strips and throw away the seeds.
* Mix along with the onion.
* Add the stock / water to the mixture and bring to boil.
* Add the skinned chopped tomatoes and the sliced mushrooms.
* Cook till vegetables are tender.
* Season and garnish with fresh herbs. (Fresh basil or coriander is good seasoning for this soup).

Nutrient Information

Calories Fat
50 3.0 gm

Potato salad

This salad combines the goodness of potato (although we have been fed with information that potatoes are fattening, in only when cooked in the wrong manner) with those of coriander and olive oil to give you a refreshing start-up.

Ingredients

* 750 gm potatoes
* 3 tbsp vinegar
* Black pepper (according to taste)
* 2 tbsp coriander (dhania), finely chopped
* 1 tbsp olive oil
* 2 cloves garlic, minced

Preparation

* Boil the potatoes, drain the water and cut them into tiny cub-size pieces.
* Mix other ingredients in a small bowl and stir.
* Add the mixture to the potatoes and stir well. Serve.

Nutrient Information
Calories Fat
192 4.9 gm

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