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ENGLISH
HEALTHY SETTINGS
The following table presents the various Healthy Programmes, quantities,
standing times and appropriate recommendations.
Code
Food
Serving size
1
Pineapple Stir Fry Salad
500-550
Ingredients
Canned Pineapple - ½ Cup (Diced)
Fresh Pineapple Juice - ½ Cup (Blanched
& Diced)
Carrot - ½ Cup (Blanched & Diced)
Zucchini - ½ Cup (Blanched & Diced),
Baby Corns - ½ Cup (Blanched & Diced)
Beans Sprouts - ½ Cup (Blanched &
Diced)
Cabbage - ½ Cup (shredded)
Red & Yellow Bell Pepper - ½ Cup (diced)
Spring Onion (white part) - ½ Cup (sliced)
Spring Onion (Green part) - ½ Cup
(chopped)
Oil - 2 tbsp
Soya Sauce - 2 tsp
Red chili flakes - 1 tsp
Powdered Sugar - 1 tsp
Salt - to taste
Recommendations
Mix all and cook.
2
Vegetable Hariyali
300-320
Ingredients
Carrot - ¼ cup
French Beans - ¼ cup
Cauliflower - ¼ cup
Peas - ¼ cup / Baby Corns - ¼ cup
Coriander - ½ cup
Garlic - 1 tsp / Green Chilies - 1 tsp
Coconut Milk - ½ cup
Milk - 2 tbsp / Butter - 1 tsp
Oil - 1 tsp / Lemon Juice - ½ tsp
Salt to taste
< Recommendations >
In a bowl add boiled vegetables and mix all the ingredients except salt &
lemon. Add lemon & salt at serving time.
3
Lemon Chicken
210
Ingredients
Boneless chicken - 200 g (cubes)
Roasted Coriander seeds crushed - 2
tbsp
Chili Flakes - 1 tbsp / Oil - 2 tsp
Lemon Juice - 5 tbsp
Onion - 1 (rings) / Salt to taste
Recommendations
Mix all and cook and garnish with fresh mint leaves.
Code
Food
Serving size
4
Chicken Mix Herbs
200
Ingredients
Boneless chicken - 200 g
Mix Herbs - 1 tbsp / Lemon - 1 tsp
Salt to taste, Black pepper crushed - 1
tsp / Oil - 1 tsp
Recommendations
Mix all and cook and garnish with fresh mint leaves.
5
Fish Sillepe
150
Ingredients
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
Recommendations
Marinate fish with all the above mentioned ingredients for 15 minutes.
In a Glass dish cook on microwave mod and serve hot.
6
Garlic Green Fish
500-550
Ingredients
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
Recommendations
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.
Code
Food
Serving size
7
Dry Lentils
550
Ingredients
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
Recommendations
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.
8
Steamed Vegetables
200
Ingredients
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
Recommendations
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
9
Fettucine with Pumpkin
250
Ingredients
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
Recommendations
In a bowl add boiled fettuccine and pumpkin puree with all the ingredients
and cook and sprinkle grated nutmeg.
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2015-02-23 �� 10:57:14