22
ENGLISH
code food
Serving
size (g)
Ingredients
Recommendations
4-05
Fish
sillepe
150
Fish - 150 g, Butter - 1 tsp,
Ginger Garlic Paste - 1tsp,
Coriander Powder - 2 tsp,
Dried Mango Powder - 1
tsp, Salt to taste, Garam
Masala - ½ tsp, Cumin
Powder - 1 tsp
Marinate fish with all
the above mentioned
ingredients for 15 minutes.
In a Glass dish cook and
serve hot.
4-06
Garlic
Green
Fish
500-550
Fish - ½ kg, Ginger - ½ inch
long, Garlic - 8 to 10 cloves,
Green Chilies - 2 to 3,
Coriander - 1 ½ cup, Onion
- 1 (big), Turmeric - 1 tsp,
Dried mango powder - 1
tsp, Cumin powder - 1 tsp,
Coriander powder - 1 tsp,
Oil - 1 tbsp
Grind Coriander, garlic,
green chili and onion
make a fine paste and
add turmeric, dried
mango powder, cumin
powder and coriander
powder and sauté with 1
tbsp oil. Marinate the fish
for 2 hours with above
mentioned paste. Cook the
fish in a covered microwave
safe container and serve
hot.
4-07
Dry Lentils
550
Urad Dhuli - ¼ cup, Water
- ¾ cup (150 ml), Ginger
Paste - ½ tsp, Oil - ½ tbsp,
Salt to taste, Turmeric - ¼
tsp, Red Chili Powder - ¼
tsp, Dry Mango Powder - ¼
tsp, Coriander powder - ¼
tsp, Green Chili - 1 slit,
Fresh coriander to garnish
Put all the ingredients in
microwave safe glass bowl
cover with clear foil and
make small hole to release
steam. Cook and leave for
3 minutes standing time
and serve hot.
4-08
steamed
Vegetables
200
Mix Vegetables - 1 cup
(peas, cauliflower, carrot,
Beans, Sweet corns etc),
Lemon Juice - 1 tbsp, Black
Pepper - ½ tsp, Rock Salt
- ½ tsp, Salt as required,
Water - ½ cup
Pour water in the power
steam bowl and place the
vegetables on strainer,
cover and cook for 8
minutes at microwave mod.
Add all the ingredients and
serve hot
4-09
Fettucine
with
Pumpkin
250
Green Fettuccine - 3
Bunches, Pumpkin - 1 ½
cup chopped, Butter - 2
tbsp, Oregano - 1 tsp, Milk
- ½ cup, Cream - 1 tbsp,
Onion - half (sliced), Pepper
- ½ tsp, Nutmeg - ½ tsp
(grated), Parsley - 1 tsp,
Red chili flakes - ¼ tsp, Salt
to taste
In a bowl add boiled
fettuccine and pumpkin
puree with all the
ingredients and cook and
sprinkle grated nutmeg.
4-10
Bow with
Walnut
sauce
400-450
Bow Pasta - 1 ½ cup
(boiled), Walnut - ¼ cup,
Butter - 2 tbsp, Basil - ½
cup, Onion - 1 chopped,
Tomato - 1, Thin Cream - ¼
cup, Cheddar Cheese - 4
tbsp (grated), Milk - ¼
cup, Pepper - ¼ tsp, Salt
to taste
Grind the walnuts with
a little water, in to a
smooth paste. Mix all the
ingredients in a dish and
cook and serve hot.
code food
Serving
size (g)
Ingredients
Recommendations
Kids nutrition (10)
5-01
Vegetable
Pasta
550-600
Butter - 2 tsp, Chopped
Garlic - 2 tsp, Chopped
Onions - 1/4 cup, Chopped
Capsicum - 1/4 cup,
Broccoli Florets - 1/4 cup,
Carrot Julian - 1/4 cup,
Chopped Tomatoes - 1/2
cup, Penne Pasta - 2 cups,
Milk - 3/4 cup, Mozzarella
cheese - 3 tbsp, Salt to
taste, Black pepper - 1/2
tsp
In a glass bowl add all
the ingredients except
salt. Cook and add salt
after removing from the
microwave
5-02
chana
chaat
400-450
Butter - 1 tbsp, Cumin
Seeds - 1/2 tsp, Boiled
Kabuli Chana - 1 cup,
Boiled Potato - 1 cup,
Cottage Cheese - ½ cup,
Chopped tomatoes - ½
cup, Mint and Coriander
sweet & sour chutney - ¼
cup, Salt to taste, Lemon
Juice - ½ tsp, Chopped
Coriander - 2 tbsp
Mix all and except lemon
juice and fresh coriander.
Cook and add lemon
juice and coriander before
serving.
5-03
nutrition
noodles
500-550
Boiled Rice Noodles - 200
g, Oil - 1 tbsp, Garlic
paste - 2 tsp, Chopped
Spring Onions - 1/4 cup,
French Beans - ¼ cup,
Carrot Julian - ¼ cup,
Sliced Mushrooms - ¼ cup,
Blanched Bean Sprouts - ¼
cup, Roasted Peanuts - ¼
cup, Soya Sauce - 2 tsp,
Sugar - 1 tsp, Lemon Juice
- 1 tbsp, Salt to taste, Black
Pepper to taste
Mix all in a glass bowl
except lemon juice. Cook
and add lemon juice to
serve.
5-04
semiyan
Upma
200-250
Roasted Semiya - 1 cup,
Roasted Peanuts - 1/2 cup,
Oil - 1 tbsp, Mustard Seeds
- ½ tsp, Curry Leaves - 4 to
5, Fresh Scraped Coconut
- ¼ cup, Salt & Pepper - to
taste
Add everything in a glass
bowl and cook. Serve hot
with coconut chutney.
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