STUFFED BAJRA ROTI

Looking for something to lower blood cholesterol levels? Here’s an exotic version of the humble bajra roti, stuffed with a paneer, methi and tomato mixture that makes this a scrumptious delicacy. The fibre in bajra binds with the cholesterol and fats and ensures that it is ejected from the system.

Serve with Garlic Chutney for that extra punch!

Preparation Time : 10 minutes. Cooking Time : 30 minutes. Makes 8 small rotis.

For the rotis
2 cups bajra (black millet) flour
A pinch of salt
Whole wheat flour (gehun ka atta) for rolling

To be mixed into a stuffing
½ cup crumbled low-fat paneer (cottage cheese)
3 tbsp chopped fenugreek (methi) leaves
1 green chilli, finely chopped
1/3 cup finely chopped tomatoes
Salt to taste

For serving
2 tsp oil (optional)

For the rotis
1. Combine the flour and salt in a bowl and knead into a soft dough using enough water.
2. Knead well till smooth and divide into 8 equal portions and keep aside.

How to proceed
1. Divide the stuffing into 8 equal portions. Keep aside.
2. Roll out each portion of the dough into 150 mm. (6”) diameter thin circle using a little flour for rolling. Keep aside.
3. Place a roti on a clean, dry surface, put a portion of the stuffing and spread it evenly.
4. Place another roti on top and press well so that they stick well.
5. Cook a non-stick tava (griddle) till brown spots appear on both the sides.
6. Repeat with the remaining ingredients to make 3 more rotis.
7. Apply ½ tsp of oil on each roti and serve hot.

Healthier Variation : Serve as an open roti with the filling as this will reduce the roti you consume by one. Have a max of 2 to 3 open rotis heaped with paneer.

Nutritive values per roti:
Energy: 218 calories
Protein: 18.1 gm
Carbohydrate: 51.5 gm
Fat: 4.4 gm
Fibre: 0.8 gm

Source : Low Calorie Healthy Cooking by Tarla Dalal

HUMMUS (Low Calorie)

Chick peas are one of the most versatile beans that abound in all major nutrients like vitamin A, vitamin C, iron, calcium as well as fibre. This is a healthier version of the traditional hummus that is made using loads of olive oil. Serve this lemony-garlic chick pea spread on thin whole wheat pita bread or on cut vegetables like cucumber and sprinkle a little chilli powder on top for that added spice.

Preparation Time : 20 mins.Cooking Time : 15 mins.
Makes 1 cup.

Ingredients
½ cup chick peas (kabuli chana)
2 cloves garlic
juice of 1 lemon
4 tablespoons low fat curds
salt to taste
1 teaspoon olive oil
For the garnish
1 teaspoon chopped parsley chilli powder

Method
1. Soak the chick peas in water for 6 hours making sure that they are covered with water. 2. Cook the chick peas in a pressure cooker. Cool and drain. Keep the drained liquid aside. 3. Put the oil, lemon juice, curds, cooked chick peas, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water. 4. Place this mixture in a serving plate and sprinkle parsley and chilli powder on top. 5. Serve with thin strips of vegetables or with whole wheat pita bread.

Protein : 10 grams, Cal = 220

Minty Couscous Salad

Traditionally eaten in North Africa, couscous is a great source of iron. Lemon juice in this variation provides vitamin C, which enhances the absorption of iron and improves blood circulation in diabetics.
Couscous has a Low glycemic index of 18. It’s 85% carbs, 14% protein, 1% fat. Very healthy as the salad will burn slowly in your body and keep you full.


Preparation Time: 10 mins. Cooking Time: 5 mins. Serves 4.

Ingredients
½ cup couscous or broken wheat (Dalia)
½ cup low fat milk
½ cup water ( 1 cup water if using Dalia)
½ cup chopped tomatoes
½ cup chopped spring onions
¼ cup chopped coriander
2 tablespoons chopped mint (phudina)
2 teaspoons olive oil
2 teaspoons lemon juice
Salt to taste

Method
1. Cook the couscous in ½ cup of milk; ½ cup of water for 10 minutes or till it is tender. When using broken wheat, then add 1 cup more water. Broken wheat is almost the same taste and is 90% cheaper.
2. Drain and set aside to cool.
3. Add all the other ingredients and toss well.
4. Refrigerate for at least 1 hour before serving so that all the flavors blend.
5. Serve chilled.

Source : Good Food for Diabetes, Tarla Dalal