Archive for the ‘Lunch box meals’ Category

Cheese and Broccoli Tikkis

Friday, January 20th, 2012


1 tsp olive oil
1/4 cup finely chopped onions
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp finely chopped green chillies
1/2 tsp finely chopped broccoli
salt to taste
1/2 cup boiled and grated potatoes
2 tbsp grated mozzrella cheese
1/4 cup whole wheat bread crumbs for coating
2 tsp olive oil for cooking


Heat the oil in a non-stick pan, add the onions, ginger-garlic paste and green chillies and sauté for 2 minutes while stirring continuously.
Add the broccoli and salt and sauté on a slow flame for another 5 to 7 minutes or till the broccoli is almost cooked.
Remove from the flame, add the potatoes and cheese and mix well. Keep aside to cool.
Divide the mixture into 4 equal portions and shape each portion into flat tikkis. Alternatively make tikkis of desired shapes using different moulds as shown in the picture.
Roll each tikki in the bread crumbs and keep aside.
Heat a non-stick pan and cook each tikki using ½ tsp of oil till it turns golden brown on both the sides.

Pindi Chole Roll

Thursday, August 25th, 2011


For The Pindi Chole Stuffing
3/4 cup kabuli chana (white chick peas)
1 1/2 tsp chana dal (split Bengal gram)
1 black cardamon
25 mm (1″) stick cinnamon
1 teabag
4 tbsp oil
3/4 cup chopped onions
1 1/2 tsp pomegranate powder
3/4 cup chopped tomatoes
1 tsp chopped ginger (adrak)
1 1/2 tsp chopped green chillies
1 tsp coriander (dhania) powder
1/2 tsp chilli powder
1/2 tsp garam masala
3/4 tsp chole masala
salt to taste

Other Ingredients
1 cup onion rings
chaat masala to taste
4 rotis
4 tsp readymade carrot ka achaar
4 tbsp finely chopped coriander (dhania)

For the pindi chole stuffing

1. Wash and soak the kabuli chana and chana dal for 6 to 8 hours or overnight.
2. Drain, wash again, add 1½ cups of water, big cardamom, cinnamon and teabag and pressure cook on a high flame for 3 whistle.
3. Lower the flame and pressure cook for another 3 whistles.
4. Allow the steam to escape before opening the lid.
5. Discard the tea bag and strain the kabuli chana.
6. Heat the oil in a kadhai, add the onions and sauté till they turn translucent.
7. Add the pomegranate powder and cook on a medium flame till the onions turn dark brown, while stirring continuously
8. Add the tomatoes, ginger and green chillies and sauté on a medium flame for another 3 to 4 minutes.
9. Add the coriander powder, chilli powder and garam masala and cook on a medium flame for 4 to 5 minutes or till the tomatoes are cooked and the mixture leaves oil.
10. Add the cooked kabuli chana, chana masala, 2 tbsp of water and salt and mix well.
11. Cook on a medium flame for another 3 to 4 minutes till the liquid dries up. Keep aside.
12. How to proceed
13. Combine the onion rings with chaat masala in a bowl, mix well and keep aside.
14. Place a roti on a clean dry surface and place ¼th of the chole in a row in the centre of the roti.
15. Arrange ¼ cup of onions and spread 1 tsp of gajar ka achaar over it.
16. Finally sprinkle 1 tbsp of coriander over it and roll it up tightly.
17. Repeat with the remaining ingredients to make 3 more rolls.
18. Wrap a tissue paper around each roll and serve immediately.

Paushtic Parathas

Wednesday, December 8th, 2010


1 1/2 cups whole wheat flour (gehun ka atta)
1/4 cup besan (Bengal gram flour)
3/4 cup peeled, boiled and grated potatoes
1 cup chopped spinach (palak)
1/4 cup grated carrot
2 tsp finely chopped green chillies
4 tbsp curd
2 tsp oil
salt to taste

Other ingredients
whole wheat flour (gehun ka atta) for rolling
1 tsp oil for cooking


1. Mix all the ingredients and make a soft and smooth dough.
2. Divide the dough into 8 equal portions and roll out each portion into triangles with the help of a little whole wheat flour.
3. Cook on a non-stick tava (griddle) using a little oil on both sides till they turn golden brown.
4. Serve hot.


Saturday, March 13th, 2010

Cooking Time : 30 min.
Preparation Time : 10 to 15 min.

Serves 4 to 6.


For the muthias
2 cups white pumkin (lauki), grated
1 onion, grated (optional)
1 cup whole wheat flour (gehun ka atta)
3/4 cup semolina (rawa)
1/2 cup Bengal gram flour (besan)
2 tablespoons green chilli-ginger paste
1/2 teaspoon turmeric powder (haldi)
1/2 teaspoon garam masala
1/2 teaspoon cumin seeds (jeera)
1/2 teaspoon fennel seeds (saunf)
juice of 1 1/2 lemons
2 tablespoons sugar
2 tablespoons chopped coriander
4 tablespoons oil
1/2 teaspoon soda-bi-carb
1/2 teaspoon asafoetida (hing)
salt to taste
For the tempering
2 teaspoons mustard seeds
1 tablespoon sesame seeds (til)
1/2 teaspoon asafoetida (hing)
4 tablespoons oil
For the garnish
2 tablespoons chopped coriander
2 tablespoons grated coconut


1.     For the muthias
2.     Strain the water out of the grated pumpkin and onion, keeping liquid aside to use if required to knead the dough.
3.     Combine all the ingredients for the muthia in a bowl and form a soft dough adding the strained vegetable liquid if required.
4.     Using oiled palms, divide the mixture into 3 parts and roll out into cylindrical shapes 200 mm. (8″) long.
5.     Steam for 25 to 30 minutes till done.
6.     Cool and slice into 20 mm. (3/4 “) long pieces and keep aside.
How to proceed
1.     Heat the oil and add the mustard seeds. When they crackle, add the sesame seeds and asafoetida.
2.     Add the sliced muthia and stir for 5 to 10 minutes till they are light brown in colour.
3.     Garnish with coriander and coconut.
4.     Serve hot with green chutney.

Paneer Tikka Kathi Rolls Recipe

Thursday, February 18th, 2010

kathi-roll1Paneer tikka kathi rolls are vegetarian snacks, prepared with paneer and vegetable filling wrapped in a chappati or roti. The paneer is tossed with tomatoes in a marinade of curd, chili powder, turmeric, ginger and garlic along with fenugreek and chaat masala. the paneer is sauted with capsicum and rolled in chappatis.


1 cup low-fat paneer (cottage cheese), diced
1/2 cup tomatoes, deseeded and diced
1/2 cup diced capsicum
1 teaspoon oil
To be mixed into a marinade
1/4 cup low-fat curd, beaten
1 teaspoon chilli powder
1/4 teaspoon haldi powder (turmeric)
1/2 teaspoon ginger paste
1/4 teaspoon garlic paste
1/4 teaspoon besan (Bengal gram flour)
1/2 teaspoon chaat masala
1/2 teaspoon kasuri methi (dried fenugreek leaves)
1/2 teaspoon garam masala
salt to taste

For the chapatis
1 cup gehun ka atta (whole wheat flour)
1 cup low-fat milk
Salt to taste

How to proceed:

For the paneer tikka filling.
Add paneer and tomatoes to the prepared marinade and toss lightly.
Leave aside for 10 minutes.
Heat oil in a non stick pan, add capsicum and saute for 2 minutes.
Add the paneer mixture and saute over a high flame for 4 to 5 minutes, stirring occasionally.
For the chapatis Combine all the ingredients and knead into a soft dough.
Divide the dough into 9 equal portions.
Roll out each portion into a thin chapati.
Cook each chapati lightly on a tava (griddle) on both sides.
Keep aside.
How to proceed Divide the paneer tikka filling into 9 equal portions.
Spread one portion of the filling in the centre of each chapati and roll up tightly.
When you want to serve, cook the rolls on a hot tava (griddle).
Cut into 50 mm (2″) long pieces and serve hot.


Saturday, September 12th, 2009

Serve these all-in-one parathas to your little ones for lunch and be ensured of their calcium, caloric, protein and iron intake.

Cooking Time : 40 mins.TV17CH
Preparation Time : 15 mins.

Makes 4 parathas.

For the dough

1 cup whole wheat flour (gehun ka atta)
1/4 cup warm milk
salt to taste

For the rajma filling

1/4 cup red kidney beans (rajma), soaked overnight
1/2 cup onions, chopped
2 teaspoons grated ginger
1 large clove garlic, chopped
1 cup tomatoes, chopped
1/2 teaspoon turmeric powder (haldi)
1 teaspoon chilli powder
2 teaspoons coriander (dhania) powder
1/4 cup curds
1 tablespoon chopped coriander
1 teaspoon oil
salt to taste

Other ingredients

2 to 3 spring onions (including greens), finely chopped
4 tablespoons grated cheese
2 tablespoons oil for cooking

For the dough

1. Combine all the ingredients and knead into a soft dough using enough water.
2. Divide the dough into 4 equal portions.
3. Roll out each portion into a 200 mm. (8″) diameter circle.
4. Cook each chapati lightly on both sides on a hot tava (griddle) and keep aside.

For the rajma filling

1. Drain the kidney beans, add 2 cups of water and pressure cook for 4 to 5 whistles till the rajma is overcooked. You should be able to mash the rajma with your fingers.
2. Drain any excess liquid and discard.
3. Heat the oil in a non-stick pan, add the onions, ginger and garlic and sauté till the onions are light brown in colour.
4. Add the tomatoes, turmeric powder, chilli powder, coriander powder and salt and cook till the oil separates.
5. Add the cooked rajma and mix well.
6. Add the curds and continue cooking till the mixture is dry.
7. Add the coriander and mix well. Keep aside to cool slightly. Divide into 4 equal portions.

How to proceed

1. Place one chapati on a dry surface and spread one portion of the rajma filing in the centre of the chapati.
2. Sprinkle some spring onions and 1 tablespoon of cheese.
3. Bring in all sides of the chapati towards the centre to enclose the filling and make a square paratha.
4. Seal the edges with a little water.
5. Repeat to make 3 more parathas.
6. Cook on both sides, using a little oil till the parathas are golden brown.
7. Serve hot.


Saturday, August 29th, 2009

Elegant sandwiches with a sprout and potato stuffing instead of cheese to enhance your calcium and fibre levels.

Cooking Time : 20 mins.
Preparation Time : 10 mins.

Makes 4 sandwiches.


8 slices whole wheat bread
½ cup onions, sliced
4 teaspoons low fat butter to cook

For the sprouts

1 cup mixed sprouts, boiled
½ cup potatoes, boiled and mashed
½ cup onions, finely chopped
2 teaspoons ginger-garlic paste
1 green chilli, finely chopped
2 teaspoons pav bhaji masala
2 teaspoons coriander-cumin seed (dhania-jeera) powder
¼ teaspoon turmeric powder (haldi)
½ teaspoon black salt (sanchal)
1½ cups tomatoes, finely chopped
2 teaspoons oil
salt to taste

For the sprouts

1. Heat the oil in a non-stick pan, add the onions and sauté till the onions turn translucent.
2. Add the ginger-garlic paste, green chilli and sauté for another 1 minute.
3. Add the pav bhaji masala, coriander-cumin seed powder, turmeric powder, black salt, tomatoes and salt and cook for 5 minutes.
4. Add the sprouts and potatoes and mix well. Keep aside.

How to proceed

1. Divide the sprouts mixture into 4 equal portions.
2. Place one portion on one slice of bread. Top with an onion slice and sandwich using another slice of bread.
3. Repeat with the remaining ingredients to make 3 more sandwiches.
4. Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
5. Serve hot.

Paneer Paratha

Thursday, June 4th, 2009

Parathas made of paneer and spring onions.

Cooking Time : : 15 mins.
Preparation Time : : 10 mins.

Makes 6 parathas.

1/2 cup paneer, grated
2 spring onions, finely chopped
3/4 cup whole wheat flour (gehun ka atta)
2 green chillies, finely chopped
salt to taste
pepper to taste

Other ingredients
oil to cookparatha

1. Combine all the ingredients and knead into a soft dough using water.
2. Divide into 6 equal parts.
3. Roll out each portion into a circle of 125 mm. (5″) diameter.
4. Cook each paratha on a griddle (tava), smearing a little oil, until both sides are golden brown.

Apple Carrot Sandwich

Tuesday, May 26th, 2009

Apples and carrots make a delicious sandwich combination.

Cooking Time : : No cooking.
Preparation Time : : 5 mins.

Makes 3 sandwiches.

  1. 9 bread slices

To be mixed for the Apple spreadimages

  1. 1 apple, grated
  2. 1 tablespoon cheese spread
  3. salt to taste
  4. pepper to taste

To be mixed for the Carrot spread

  1. 3/4 cup grated carrotcarrotimages
  2. 2 tablespoons cheese spread
  3. salt to taste
  4. pepper to taste

1.     Apply the apple spread on one bread slice. Sandwich with another slice of bread.
2.     Spread a layer of the carrot spread and sandwich with a third slice of bread
3.     Repeat to make 2 more sandwiches.
4.     Remove the crusts and cut into 4 triangles.