Healthy tiffin recipes

Few healthy tiffin recipes


Grilled Roti Roll
Ingredients: whole wheat flour: 25g; paneer: 20g; beans: 20g; carrot: 20g; capsicum: 20g; oil: 11/2 tsp
Method: Finely chop capsicum, beans, carrot and grate paneer. Sauté these vegetables in 1tsp oil. Add salt, pepper, coriander powder and let cool. Prepare a thin roti. Put the sauteed vegetable on this chapatti and roll, hold it with the help of toothpicks. Grill on a pre-heated oven for 10min (at 150 °c). Wrap in a tissue paper and serve.

Serving size: 1 roll Cooking time: 25 min
Calorie: approx 200kcal Protein: 8g


Roasted Tofu Bread Roll
Ingredients: fresh whole-grain bread: 4 slices (60g); onion: ½ (20g); capsicum: 1 (30g); paneer: 5g; oil: 1 tsp (5ml); butter: 1tsp (7g)
Method: Cut off the crusts of the bread slices and flatten it with a rolling stick. Finely chop onion, capsicum and grate tofu. Heat oil, and fry onions till golden. Add capsicum and fry for 3-4 minutes. Add tofu, salt and pepper. Cook till the mixture is fairly dry. Add coriander and cool. Put the filling on the bread slice and roll them from one end to the other. Secure with a toothpick. Brush with oil. Heat the tawa and put these rolls on it, keep turning occasionally OR bake in a pre-heated oven at 425ºf for 10 minutes. Serve with ketchup or chutney.
Serves: 2
Nutritive value per serving:
energy: 194kcal, protein: 7.6g;
carbohydrate: 16.9g; fat: 7.9g; fibre: 0.57g


Soy Idli Burger
Ingredients: bran flakes: 1/2 cup (20g); oat bran: 1/4 cup (40g); roasted bengal gram (chana):
1/4 cup (50g); onion: 1 (40g); tomato: 2 (100g); cucumber; ½ (150g)
Method: Mix all the flours with the skimmed milk curd to the consistency of a batter. Dry roast the fenugreek seeds and add to the batter with a pinch of baking soda. Immediately pour the batter in the Idli moulds. Steam for 10-15 minutes. Remove from fire when done and allow cooling. Thinly slice tomato and cucumber. Cut the steamed soya idli horizontally from the centre and put slices of tomato and cucumber. Serve with a healthy dip/
chutney of your choice.
Serves: 4
Nutritive value per serving: energy: 159kcal, protein:13.6g, carbohydrate: 12.7g, fat: 7g, fibre: 5.1g


Brown Bread Upma
Ingredients: brown bread: 25g (1 pc); capsicum: 20g; beans: 20g; carrot: 20g; oil: 1 tsp
Method: Finely chop the vegetables like carrot, beans, capsicum and shell peas. Crack mustard seeds and curry leaves in 1tsp of refined oil, add the vegetables and sauté. Grind fresh brown bread in grinder and mix it with the sauté veggies, cook for a while and squeeze fresh lemon juice over it.
Serving size:1 bowl Cooking time: 10 min
Calorie: approx 200 kcal, protein: 4.5g


Crunchy Munchy Chaat
Ingredients: bran flakes:1/2 cup (20g); oat bran:1/4 cup (40g); roasted bengal gram (chana): 1/4 cup (50g); onion: 1 (40g); tomato: 2 (100g); cucumber: ½ (150g)
Method: Wash and chop all the vegetables finely. Roast oats in a non-stick pan and keep aside. Put all chopped vegetables, and peppers into a large bowl. Add coriander leaves, salt, lemon juice. Toss well to blend the ingredients. Just before serving, add bran flakes, oat bran and roasted gram. Mix well, transfer into individual cabbage leaves. Garnish with the remaining coriander leaves and serve.
Serves: 3
Nutritive value per serving: energy: 153kcal; protein: 7g; carbohydrate: 27.4g; fat: 3g; fibre: 3.33


Healthy Brown Bread Sandwiches
Ingredients: brown bread: 60g (2 pcs); capsicum: 20g, cucumber: 20g; carrot: 20g, curd: 40g (4 tsp)
Method: Grate cucumber, carrot and capsicum. Mix it with curd, add salt and pepper and make it into a smooth paste. Cut whole wheat/ brown bread in circular rounds. Spread the vegetable paste evenly on both the rounds and seal the edges with water. Grill it in a preheated oven (at 150 °c) for 10 min or on a non-stick tawa for 5 minutes.
Serving size: 2 pieces
Cooking Time: 10 min
Calorie: approx 263kcal, Protein: 4.5g


Vegetable Cheela
Ingredients: besan: 30g; curd: 20g; cabbage: 20g; carrot: 15g; oil: 1tsp
Method: Mix besan with curd to form a batter of dropping consistency, keep aside and allow it to ferment for 2 hours. Grate carrot and cabbage. Add these to the fermented batter  along with seasonings (salt and pepper). Prepare cheela on a non-stick tawa. Serve hot with chutney.


Colourful Soy Idli
Ingredients: semolina: 30g; curd: 20g; soy flour: 20g; carrot: 15g; cabbage: 15g; peas: 10g; oil: 1tsp
Method: Roast suji (semolina) and soybean flour separately. Make a batter by adding curd and keep for 15minutes. Grate carrot, cabbage and shell peas. Add the vegetables to the fermented batter with salt and pepper to taste. Grease the idli moulds. Put the batter into the moulds and steam for 15 minutes. Serve with coriander chutney.
Serving size: 4 pieces
Cooking Time: 30 min
Calorie: approx 220kcal, protein: 13g.


Tofu Tikka
Ingredients: tofu: 80 g; capsicum: 20g; tomato: 20g, toned curd: 50g; turmeric: 1/2 tsp; black cardamom powder: ¼ tsp
Method: Mix curd with salt, black pepper, turmeric powder, black cardamom powder and coriander powder and keep aside. Cut tofu, capsicum and tomato in cubes/ different shapes and mix them with the curd mixture and allow to marinate for ½ hour. Put these marinated cubes into greased skewer (oven sticks) and grill in a preheated oven (at 175°c) for 15 min
Serving size: 4 pieces

Cooking time: 10 min
Calorie: approx 200 kcal, protein: 4.5g


Oats & Daliya Utthapam
Ingredients: oats: 1 cup (40g); dalia: 2 cups (60g); onion: 1(40 g; tomato: 1 (50g); coriander leaves: 1 sprig; oil: 1tsp
Method: Soak oats and dalia in water for half an hour and grind to a coarse batter. Leave aside to ferment for 8 to 10 hours (overnight). Add the salt, coriander leaves and mix. Finely chop onion and tomato. On a non-stick pan, put 2-3 drops of oil and spread the batter, sprinkle chopped onion and tomato. Allow to cook from one side on a low flame till golden brown and then tilt upside down. Cover the lid of the pan to allow the utthapam to cook in steam, make sure that it is done from all sides. Serve with chutney.
Serves: 2
Nutritive value per serving: energy: 240kcal, protein: 6.9g; carbohydrate: 37.3g; fat: 7g; fibre:1.38g


By Dr. Swati Bhardwaj

Associate Editor
Easy reading is damn hard writing.