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Yummy recipes all under 500 calories!
Samreedhi Goel
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May 05, 2008

Who said diet food had to be boring? Here fitness expert and dietician Samreedhi Goel shares a variety of yummy recipes for every meal, all under 500 calories!


Onion poha (150 calories)

~ Chop the onions and green chilli and set aside. Wash poha with water and allow the excess water to drain.
Heat oil in a kadai (wok) add the rye, green chilli, onions and turmeric powder cook on low flame till onions become slightly transparent
~ Add poha and sprinkle salt and lime juice.
~ S
erve hot.

French toast (230 calories)

~ Whisk the whites of two eggs together with salt and pepper
Dip the slices of bread in this mix till soaked
Heat 1 tsp oil on a non stick pan and place bread slices on the pan. Cook till crisp.
Serve with tomato ketchup.

Cereal & milk (200 calories)
This is the e
asiest breakfast for when you are on the run!


~ Add bran flakes to chilled milk top with a fruit and serve!

Dahi idlis (175 calories)
This dish is the perfect summer cooler. If you plan to carry this with you it would be a good idea to use very thick curds or drain the water from the curds for an hour or two.


~ Cut each idli into 4 pieces
Add a little water and salt to curds, beat well and pour on the idlis
Heat oil, add to it rye and kadipatta and pour this over the dahi idlis
Serve chilled.

Paneer Frankie (275 calories) **

~ Put coriander chutney on the rotis and sprinkle chaat masala
Chops onions, set aside 2 tsps onion and sprinkle lime juice on them keep aside for 10 minutes then put these onions on the rotis.
Heat oil, add chopped onions, chopped tomato, ketchup, salt and paneer pieces
~ Once this mixture is ready, add to rotis and a little more sprinkle chaat masala
~ Roll up & serve like a frankie

Chatpata Chicken sandwich**

~ Chop onion, tomato and capsicum finely.
Cut chicken into small cubes
~ Heat oil and add all sauces then the vegetables and the chicken, allowing it all to blend well as it cooks on a low flame.
~ Stuff in sandwich and serve or you can even grill the sandwich after stuffing.

**To add fibre to this meal accompany it with a salad made with tomato, lettuce leaves, cucumber and carrot = 125 calories (You may also drizzle 1 tsp of French dressing)


Bhel (125 calories)

~ Mix all the ingredients and it's ready to serve.

Green Pulao with Vegetable raita (485 calories)

Green paste

~ Grind these to a paste


~ Heat oil in a large bowl or pan
To this add chopped onion and cook till brown
Add ginger garlic paste, masalas and chopped tomato, cook on low flame till tomatoes are soft.
~ Then add the green paste and cook for 3-5 minutes
~ Add the rice to the mix and cook till rice grains separate
~ Add two glasses water and allow it to cook on low flame till rice is done

Vegetable Raita

~ Beat the curds with salt and jeera powder and add the grated cucumber
Serve chilled

Misal pav (450 calories)

~ Pressure cook the vatana by giving 1-2 whistles then keep aside
Heat oil, add 1 chopped onion and cook till slightly transparent
~ To this add ginger garlic paste and cook on low flame
~ Add all masalas and the cooked vatana
Top with lime juice, corriander and onions
You can add 1 tsp of tamarind chutney if you like
Serve with two pav

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