5 low-calorie Ramzan recipes

This fasting season, go slow on the calories and eat healthy.

During the fasting season, it's important to plan your meals in advance.

I've kept in mind that before Fajr (the dawn prayer) it's wise to eat hot home-made breakfast which is also power packed with calories to last you through the day.

Whole wheat bread, loaded with carbohydrates and fibre is a good option. 

It helps sustains your energy levels through the day.

I would also suggest eggs as it gives you a significant amount of protein which the body needs.

During Iftar most people gorge on heavily fried foods.

I would suggest adding grilled low calorie foods with Stevia to your diet. Stevia is a natural sweetener and is easily available at most chemist shops.

Having skimmed milk helps you cut down on the calories while raisins will add the much essential natural sweetness to your food.

Here are some low calorie recipes for you to try this Ramzan:

Stewed Fruit with Vanilla Yoghurt: Pre-dawn meal

Calories: 250KCal

Serves: Two

Ingredients

• 1 apple
• 1 pear
• 1/2 cup lemon juice
• Low fat vanilla yoghurt

Method

• Peel and slice the fruits
• Heat 1 cup water and add lemon juice to it
• Add the fruits and cook till they become soft.
• Remove from heat and serve with a dollop of vanilla yoghurt

Carlyne Remedios, senior nutritionist at Center of Obesity and Digestive Surgery holds a masters in clinical dietetics, from Deakin University and is a graduate from SNDT University. 

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Healthy Pita Pockets: Pre-dawn Meal

Calories: 483KCal

Serves: Two to three persons

• 1 cup chicken breast
• 1/4th cup chicken broth
• 1 small onion
• 1 cup broccoli
• 1 cup bell peppers
• 2-3 pita bread
• Hummus
• 1 tsp garlic
• Red chilli flakes, oregano
• 2 tsps oil

Method

• Heat oil in a pan
• Saute garlic, onion, carrots and broccoli
• Add in the chicken, chicken broth, red chilli flakes and oregano
• Cook on a medium flame till chicken is tender
• Spread hummus in the pita pockets
• Generously stuff the pita pockets with the chicken and veggie mix
• Relish it hot

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Poached Eggs on Toast: Pre-Dawn Meal

Calories: 365KCal

Ingredients

• 2 eggs
• 2 tsps white vinegar
• 2 slices whole wheat/multi-grain bread
• 1 1/2 to 2 cups button mushrooms
• 1 tsp olive oil
• 1/2 tsp minced garlic

Method

• In a shallow saucepan, bring water to a boil
• When it's almost boiling, add vinegar
• Crack egg in another cup and slowly drop it into the saucepan
• Nudge the egg whites toward the yolk so that it holds well together
• Turn off the heat, and cover for up to four minutes until eggs are cooked
• Remove gently and place atop whole wheat bread

Cooking the mushrooms

• Trim stems off mushroom and slice thinly
• In a pan, add oil and saute mushroom until they are tender
• Add garlic and saute
• Remove from heat, garnish with coriander leaves and add salt and pepper to taste
• Enjoy this healthy pre-dawn meal with a side of fresh fruit and a glass of low-fat milk!

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Vermicelli Kheer: For Iftar

Calories: 450KCal

Serves: Two to three people

Ingredients

• 1 cup vermicelli
• 500 ml low-fat milk
• 2 tsps cooking oil
• Stevia sweetener
• 5 to 6 chopped almonds
• 1 tsp raisins

Method

• Heat oil in a pan and shallow fry vermicelli in it until it turns golden brown
• Add water and milk while stirring continuously and bring them to boil
• Cover the pan and let it cook on a medium flame
• Take it off the flame and add Stevia sweetener
• Garnish with chopped almonds and raisins and serve hot

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Fruit Salad with Custard: For Iftar

Calories: 253KCal

Ingredients

• 1 to 2 cups fruits of your choice (peaches, apples, kiwi, banana)

For the custard

• 1 cup low fat milk
• 2 tsp vanilla custard powder
• 1 tsp sugar

Method

• Mix custard powder in 1/4 cup milk and keep aside
• Boil remaining milk with the sugar, add custard powder mixture and cook over a slow flame till the custard coats the back of a spoon
• Cool and keep aside
• Cut fruits into cubes
• Put in serving bowls and refrigerate
• Serve with chilled custard

Reader Invite: Do you have a special Ramzan recipe that you would like to share with us?

Simply e-mail your recipes (subject: Ramzan Recipes) to getahead@rediff.co.in.

We will publish the best ones right here on Rediff.com and India Abroad.