Broken Wheat Upma

Tarla Dalal
Preparation Time: 10 mins
Cooking Time: 17 mins
Makes 4 servings
Ingredients
1/2 cup broken wheat (dalia)
2 tsp oil
1/4 tsp mustard seeds ( rai / sarson)
2 tsp finely chopped green chillies
1/2 cup chopped onions
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup chopped carrots
salt to taste
For The Garnish
2 tbsp finely chopped coriander
Method
1. Clean and wash the broken wheat thoroughly. Par- boil the broken wheat in
2 cups of hot water for 3 to 4 minutes. Drain and keep aside.
2. Heat the oil in a pressure cooker, and add the mustard seeds.
3. When the seeds crackle, add the green chillies and saut on a medium
flame for a few seconds.
4. Add the onions and ginger, mix well and saut on a medium flame for 1 to
2 minutes.
5. Add the green peas and carrots, mix well and saut on a medium flame for
1 to 2 minutes.
6. Add the broken wheat, salt and 1 cups of water, mix well and pressure
cook for 2 whistles.
7. Allow the steam to escape before opening the lid.
8. Serve immediately garnished with coriander.

Carrot and Green Peas Sandwich by Tarla Dalal

Ingredients4 brown bread slices , lightly buttered

1 1/2 cups parboiled and finely chopped carrots
1/4 cup green peas , boiled and slightly mashed
2 tbsp grated paneer (cottage cheese)
1/2 tsp cumin seeds (jeera)
1/4 tsp finely chopped green chillies
2 tbsp chopped coriander (dhania)
1 tsp oil
salt to taste
Method
1. Heat the oil and fry the cumin seeds until they crackle. Add the green
chilli, vegetables, paneer and salt.
2. Cook for 2 to 3 minutes.
3. Spread the mixture on 2 bread slices evenly. Cover with the remaining 2
bread slices.
4. Can add cheese & pepper
5. Cut into two and serve.

Cooked Rice Pancakes ( Healthy Breakfast) by Tarla Dalal

Here is a great way to convert last nights leftover rice into a healthy breakfast! cooked rice
pancakes are made with a dough of cooked rice bound together with besan. The addition of
shredded veggies brings in loads of nutrients while green chillies and coriander add a savoury
touch. Serve with nutritious green chutney for a filling breakfast that will keep you going for
hours.
Ingredients

2 cups cooked rice (chawal)

1/3 cup grated carrot
1/3 cup chopped spring onions
1/3 cup shredded cabbage
1/4 cup whole wheat flour (gehun ka atta)
1/2 cup besan (bengal gram flour)
1/2 tsp turmeric powder (haldi)
1/4 tsp asafoetida (hing)
2 green chillies , finely chopped
2 tbsp low fat curds (dahi)
2 tbsp chopped coriander (dhania)
salt to taste
Other Ingredients
5 tsp oil to cook
To Serving
nutritious green chutney
Method
1. Combine the ingredients except the oil in a bowl.
2. Add enough water to make a soft dough.
3. Divide the dough into 10 equal portions.
4. Using wet hands, press one portion of the dough onto a damp cloth to
form a 100 mm. (4") diameter circle.
5. Lift the cloth and upturn the pancake on to a non-stick pan.
6. Cook on both sides till golden brown using a little oil. Repeat with the
remaining dough to make 9 more pancakes.
7. Serve hot with nutritious green chutney.

Healthy Breakfast Porridge by Tarla Dalal

Ingredients
1/2 cup jowar (white millet)
1 cup chopped mixed vegetables
1/2 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)
1 tsp oil
salt to taste

For the topping

2 tbsp chopped tomatoes
2 tbsp chopped onions
2 tsp chopped coriander (dhania)
For serving
1 cup fresh low fat curds (dahi)
Method
Grind the jowar to a coarse powder in a blender.
Combined the ground jowar and salt with 3 cups of water and pressure cook for 3
to 4 whistles or till it is cooked.
Heat the oil in a non-stick pan and add the mustard seeds and asafoetida.
When the seeds crackle, add the vegetables and saut for 4 to 5 minutes.
Add the cooked jowar mixture with 1 cups of water and simmer for 7 to 8
minutes.
Top with the tomato, onion and coriander.
Serve hot with curds.
Tips
If the porridge becomes too thick while serving, adjust its consistency by some
adding some water.

Herb Cheese and Roasted Capsicum Sandwich by Tarla Dalal

Herb cheese made of paneer and an assortment of aromatic herbs is a lip-smacking spread or
topping for any snack. Together with lettuce, it is a calcium-rich combo one cannot ignore.
The herb cheese and roasted capsicum sandwich gets it super flavour and aroma not just from
the herb cheese but also the capsicum which is roasted to enhance the flavour. A breakfast
that equips you to win the world today!

Ingredients

1 medium yellow capsicum

1 medium red capsicum
1 medium green capsicum
8 whole wheat bread slices
3/4 tsp oil for brushing
salt to taste
1 tsp dried mixed herbs
4 big iceberg lettuce leaves
For The Herb Cheese
3/4 cup grated low-fat paneer
1 tbsp low-fat curds
1 tbsp finely chopped parsley
1 tbsp finely chopped dill leaves
1 tsp finely chopped garlic (lehsun)
1 tsp finely chopped green chillies
salt to taste
Method
For the herb cheese
1. Combine all the ingredients in a mixer and blend till smooth.
2. Divide the herb cheese into 4 equal portions and keep aside.
How to proceed
1. Pierce the yellow capsicum with a fork, brush it using tsp of oil evenly over it and
roast it over an open flame till it turns black from all the sides.
2. Cool, wash it in cold water and remove the skin, stem and seeds and discard them.
Cut the capsicum into thin slices and keep aside.
3. Repeat steps 1 and 2 for green and yellow capsicum.
4. Combine the red, yellow and green capsicum slices, salt and dried mixed herbs in a
bowl and mix well.
5. Divide the capsicum mixture into 4 equal portions and keep aside.
6. Place a bread slice on a flat, dry surface and spread a portion of the herb cheese
evenly over it.
7.

Place a portion of the roasted capsicum mixture and a lettuce leaf over it and sandwich it using another bread slice.

8.

Repeat steps 6 and 7 to make 3 more sandwiches.

How to pack

1.

Wrap in an aluminium foil and pack in a tiffin box.

Masala Cheese Toast by Tarla Dalal

Whole wheat bread topped with vitamin A rich vegetables and calcium rich cheese...... just
perfect to tickle your taste buds.
Add your private note
Preparation Time: 15 mins.
Cooking Time: 5 mins.
Baking Time: 5 mins.
Baking Temperature: 200C (400F).
Makes 4 toasts
Ingredients
slices whole wheat bread
4 tsp grated cheese
4

For the curry

1/2 cup finely chopped boiled vegetables
1/4 cup potatoes , boiled and mashed lightly
2 tbsp finely chopped onions
1 tsp finely chopped green chillies
1/2 tsp chilli powder
2 pinches garam masala
2 tbsp chopped coriander (dhania)
2 tsp oil
salt to taste
Method
1. Heat the oil in a non-stick pan, add the onions and cook till the onions turn
translucent.
2. Add the vegetables, potatoes, green chillies, chilli powder, garam masala, coriander
and salt and cook for 1 or 2 minutes.
3. Remove and cool.
4. Toast the bread slices till they are slightly crisp.

5. Pour 2 tablespoons of the mixture on each toast.

6. Top with a teaspoon of grated cheese.
7. Grill in a pre-heated oven approx. 200C (400F) till brown spots appear on the
cheese.
8. Serve hot.
Spicy Oat Pancakes ( Low Cholesterol)
These pancakes are made by adding oats to wheat flour, as oats are highly nutritious and
filled with cholesterol-fighting soluble fibre. Being extremely satiating, they prevent you
from bingeing on junk food. Serve these pancakes hot, along with green chutney.
Ingredients
1/4 cup quick cooking rolled oats
1/4 cup whole wheat flour (gehun ka atta)
1/4 cup jowar (white millet) flour
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
salt to taste
1 tsp ginger-green chilli paste
2 tbsp chopped coriander (dhania)
1 1/4 tsp oil for greasing and cooking
For Serving
green chutney

Method
1.

Combine all the ingredients in a bowl, add little water and mix well to make a thick batter.

2.

Heat a non-stick tava (griddle) and grease it lightly using tsp of oil.

3.

Pour a ladleful of the batter on the tava (griddle) and spread in a circular motion to make a 100 mm. (4) diameter
round pancake.

4.

Cook on a slow flame till it turns golden brown in colour from both the sides, using tsp of oil.

5.

Repeat with the remaining batter to make 3 more pancakes.

6.

Serve hot with the green chutney.

Quick Oatmeal Uttapam - Sanjeev K

Ingredients

 Oats

1 cup

Semolina (rawa/suji)

1/2 cup

Asafoetida

a pinch

Yogurt
Cumin seeds

1 cup
1 teaspoon

Red chilli powder

1/4 teaspoon

Soda bicarbonate

a pinch

Ginger,finely chopped

1 inch piece

Onion ,finely chopped

1 medium

Green capsicum,finely chopped

1/4 medium

Salt

to taste

Oil

for cooking

Spring onion greens,trimmed

2-3 stalks

Method
Grind together oats, suji and asafoetida and transfer into a bowl. Add yogurt, cumin seeds,
red chilli powder, soda, ginger and water as required to make a thick batter. Keep aside for
10-15 minutes. Add onion, green capsicum and salt and mix well.
Heat a non stick tawa. Spread a little oil with a tissue paper.Spread a ladleful of the batter on
the tawa and drizzle a little oil around it. When the underside is golden, flip and cook on the
other side similarly. Arrange spring onion greens on a serving plate and transfer the uttapams
on it. Serve hot.