Quick and Healthy Fried Rice

Tofu is the good source of soy protein, calcium and iron, whereas mushrooms are for  B vitamins and low in calories. Both are cholesterol free. Just combined   these two healthy foods in one meal.

 

Ingredients:

Cooked rice        (1 cup or leftover is also fine)

Tofu                      (8 oz or 250 gms ,chop into cubes)

Mushrooms         (8 oz or 250 gms, cleaned and chopped)

Black cumin seeds/kala jeera      (1 tsp)

Red dried chillies                           ( 3 no) 

Black pepper powder/miriyala podi   (1/4 tsp)

Soy sauce                                               (1 tsp)

Oil                                                            (2 tsp)

Salt to taste

Method:   

Heat oil in  a nonstick pan and  add cumin seeds, red chilli, tofu and mushrooms.  Stir it and  fry it for 3-5 minutes. Now add black pepper, soy sauce ,cooked rice and finally salt.  Mix well .  The healthy rice is ready in minutes.   

Peas paratha/mutter paratha(roti)

This recipe is about green peas/mutter/batani paratha.  Add crushed peas/mutter to the wheat flour and do rotis as regular. This dish is  very popular in the north india.

Ingredients:

· 3 cups whole wheat flour

· 1 cup green peas/mutter/batani

· Salt to taste

· 1/4 tsp ajwain seeds (vamu/oma) or ajwain powder

· Oil (Optional)

· Water (as required)

Preparation method:

v Wash green peas first. If green peas are fresh, mash them using a spoon.  If green peas are dry or frozen boil in the water and mash them.

v In a mixing bowl take wheat flour then add mashed peas, ajwain and salt. (If you like spicy paratha add green chilli paste) Then prepare soft dough (add water if required). Continue to knead till you get the right consistency.

v Divide the dough into equal portions and make medium sized balls of it and keep them ready to roll out.

v Take one dough ball and roll it into chapati, lightly coat on wheat flour both sides to prevent the dough from sticking as you roll the chapati.

v Heat the pan/griddle/ tava, transfer the rolled chapati on it, then roast it well with oil(optional) both sides.

v Serve hot with curry or dal and “Enoy” it.  

 

 

Mooli Roti/Radish Paratha/Mullangi Chapati

This recipe is about Mooli roti or paratha. Simply add grated white radish to the wheat flour and do rotis as regular. This is the best way eating of radish on regular basis.

Ingredients:

·         3 cups     whole wheat flour

·         1 – 1 ½ cup    grated mooli/white radish/mullangi

·         Salt to taste

·         1/4 tsp  ajwain seeds (vamu/oma)/ ajwain powder

·         Oil (Optional)

·         Water  (as required)

Preparation method:

v  Wash the radish, peel and grate it.

v  In a mixing bowl take wheat flour then add grated mooli, ajwain and salt. Then prepare soft dough (add water if required). Continue to knead till you get the right consistency.

v  Divide the dough into equal portions and make medium sized balls of it and keep them ready to roll out.

v  Take one dough ball and roll it into chapati, lightly coat on wheat flour both sides to prevent the dough from sticking as you roll the chapati.

v  Heat the pan/griddle/ tava, transfer the rolled chapati on it, then roast it well with oil(optional) both sides.

v  Serve hot with curry or dal and "Enoy the Taste of Mooli Roti".