A serving of chicken khichdi can be high in protein.: Chicken contains many essential nutrients, including B vitamins, phosphorus, selenium, iron, zinc, and copper. These nutrients are important for energy production, bone health, immune function, and brain function. Khichdi is made with rice and lentils, which are both gluten-free. Khichdi can help manage cholesterol levels. It is a good immunity booster and can help restart a compromised digestive system. It has anti-inflammatory properties and it is good for people with diabetes. Khichdi can help with weight loss. 

Ingredients

• 2/3 pound boneless, skinless chicken thighs, cut into bite-sized pieces

• 2 tablespoons plain whole milk yogurt
• 1/2 teaspoon salt
• 1/2 teaspoon chili powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon turmeric powder

• 2 tablespoons sunflower oil
• 1 tablespoon salted butter
• 1 bay leaf
• 1 stick cinnamon
• 4 cardamom pods
• 1 teaspoon cumin seeds
• 1 onion, roughly chopped
• 1-inch piece ginger root, peeled and grated
• 2 garlic cloves, grated
• 2 tomatoes, roughly chopped
• 1 cup basmati rice
• 1 cup moong dal
• 1/2 teaspoon salt
• 1/2 teaspoon chili powder

METHOD

Start by marinating the chicken. Put the chicken, yogurt, and all the spices in a bowl and mix to coat well. Cover and set aside.

Heat the oil and butter in a pan over medium heat, add the whole spices and cumin seeds, and let them sizzle for a few seconds. Add the onions and cook for 5 minutes until they get some color. Next, add the garlic and ginger and cook for another minute, stirring frequently . Add the tomatoes and cook for 5 minutes until the tomatoes start to soften. Then add the marinated chicken followed by the rice and lentils and mix it all well. To this add the spices and then the boiling water. Cover with a lid and cook on low heat for 20-25 minutes until cooked. Sprinkle on the coriander leaves and serve warm with plain yogurt.

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According to research, the more ingredients in your soup, the better. Chicken soup with various veggies can help ease the symptoms of upper respiratory tract infections, including congestion, stuffy nose, cough, and sore throat.

Ingredients

• Chicken With Bones – 300 g
• Onions – 1 (chopped)
• Garlic – 3 – 4 cloves
• Ginger – 1 small piece
• Bay leaves – 2
• Salt as per taste
• Green chillies ( optional)
• Carrot – 1 medium size chopped
• Pepper to taste
• Water – 3 cups spring onions for garnishing

METHOD

• Firstly, in a pressure cooker add chicken, chopped onion, and garlic cloves.
• In addition add carrots, bay leaf, black pepper, ginger, salt, and 3 cups of water.
• Further, let it cook for 10 – 15 minutes on a low flame.
• Then in a bowl, strain the soup and keep it aside.
• Then separate the chicken into small pieces from the bones.
• For serving take a bowl, fill it with a few shredded chicken pieces, and pour the clear soup on top.

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Vegetable oats Tikki can be a healthy snack because oats are a good source of protein, fiber, and healthy fats, and they have many health benefits. Oats are of great source of protein for vegetarians. Oats have a low glycemic index and are loaded with soluble fibers.

INGRIEDENTS

• – 1 cup rolled oats
• – 1/2 cup grated carrot
• – 1/2 cup green peas
• – 1/2 cup boiled and mashed sweet potato
• – 1/4 cup finely chopped onion
• – 2 green chillies, finely chopped
• – 1 tsp ginger paste
• – 1/2 tsp cumin powder
• – Salt to taste
• – 2 tbsp chopped coriander leaves
• – 1 tsp lemon juice
• – 2 tbsp oil for shallow frying

METHOD

1. Dry roast the oats on low heat for 2-3 minutes or until they turn slightly brown. Keep aside to cool.

2. In a mixing bowl, add grated carrot, peas, boiled and mashed sweet potato, chopped onion, green chilies, ginger paste, cumin powder, salt, coriander leaves, and lemon juice. Mix well.

3. Add roasted oats to the vegetable mixture and mix well.

4. Divide the mixture into equal portions and shape each portion into a Tikki.

5. Heat oil in a non-stick pan and shallow fry the tikkis on medium heat until they turn golden brown on both sides.

6. Serve hot with green chutney.

Calories: 239kcal | Carbohydrates: 15g | Protein: 4g | Fat: 19g |

 Fiber: 3g

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This Mix Beans Soup is a healthy and hearty vegan soup that is packed with protein and fiber. It’s made with a variety of beans, including black beans, kidney beans, and chickpeas, and is flavored with a blend of aromatic spices. This soup is gluten-free and vegan, making it suitable for many dietary preferences. It’s also a great source of protein and fiber, making it a filling and satisfying meal. Mix beans when eaten regularly as part of a nutritious diet, legumes may help to protect against type 2 diabetes, improve blood sugar and blood fat control for people who have diabetes, and lower blood pressure and cholesterol.

INGRIEDENTS

•  1 cup mixed beans, soaked overnight: 200gms
• 1 onion, chopped: 80gms
• 2 tomatoes, chopped: 200gms
• 1 carrot, chopped: 50gms
• 1 tsp smoked paprika: 3gms
• 1 tsp turmeric powder: 3gms
• 1 tsp salt: 3gms
• 1/2 tsp black pepper: 1gm
• 1 tbsp olive oil: 15ml
• 4 cups water
• Fresh cilantro leaves, chopped for garnish: 5gms
• 2 cloves garlic, minced: 5gms
• 1 tsp cumin seeds: 3gms
• 1 tsp coriander powder: 3gms

METHOD

1. Drain the soaked beans and rinse them under running water.

2. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté for 2-3 minutes until they turn translucent.

3. Add minced garlic and sauté for another 1-2 minutes until the raw smell goes away.

4. Add chopped tomatoes, chopped carrots, and spices (cumin seeds, coriander powder, smoked paprika, turmeric powder, salt, and black pepper). Stir well to combine.

5. Add the soaked beans and 4 cups of water to the pot. Stir well.

6. Bring the mixture to a boil and then reduce heat to low. Cover the pot with a lid and let it simmer for 45-50 minutes until the beans are tender.

7. Once the beans are cooked, blend the soup until smooth using an immersion or regular blender

8. Garnish with fresh cilantro leaves and serve hot.

Servings Prepared: 4

Serving Size: 1 cup

Nutritional Value per Serving:

– Calories: 180 kcal

– Protein: 10g

– Fat: 3g

– Carbohydrates: 30g

– Fiber: 9g

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Makki Ki Raab is a healthy traditional Punjabi dish, rich in protein and fiber, made with cornmeal and buttermilk. It is a warm, comforting drink perfect for cold winter days. 

INGREDIENTS

• Buttermilk  1 litre
• 1/4 cup maize flour (makki ka atta, yellow sweet corn flour)
• 1 cup Chopped vegetables of your choice 
•  chopped spring onion 
• 1/2 Tsp Ginger
• 1/2 tsp garlic 
• 1 tsp turmeric 
• 2 tsp black pepper, freshly crushed
• salt, to taste
• 2 cups water
• 1/4 cup Fresh coriander
• For tadka:
• Ghee 2 tbsp
• 1 1/2 cumin seeds
• 1/4tsp hing

METHOD

• STEP 1. In a pan, heat ghee, cumin seeds and hing. Let them splutter.
• STEP 2. Add cornmeal and roast it for a few minutes until it turns golden brown.
• STEP 3 . Slowly add buttermilk, stirring continuously to avoid lumps.
• STEP 4. Add all vegetables, chopped spring onions, ginger and chopped garlic
• STEP 5. Add water, salt, black pepper, and turmeric powder. Mix well.
• STEP 6. Cook on low heat for 15-20 minutes, stirring occasionally.
• STEP 7. Garnish with fresh coriander leaves and serve hot.

Nutrition value: 851 calories per serving

13 g Fat 72 g Protein 109 gCarbs 5 g Fiber

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