STEAMED LEMON FISH WITH SAUTÉ VEGGIES

INGREDIENTS

• One teaspoon freshly squeezed lemon juice
• One tablespoon olive oil
• One teaspoon mustard oil
• One teaspoon ginger-garlic paste
• One teaspoon green chili paste
• Two fish fillets
• A pinch of salt
• One thinly sliced onion
• One tablespoon chopped coriander leaves
• One cup of chopped veggies

How to make Steamed Lemon Fish

• Wash the fillets and coat them with lemon juice, ginger-garlic-chili paste, salt, and pepper.  Keep the marinated fish aside for half an hour.
• Heat oil in a wok and sauté veggies with salt, onion, and chili for 10-minutes.
• In a lunchbox, put the fish and add little water to cover the fish. Add a teaspoon of mustard oil in it and cover the box tightly.
• In a pressure cooker, boil 2 cups of water for 5 minutes.
• Put the box inside the cooker; be careful that water does not enter the box.
• Now cover the cooker without the whistle and let it cook for 15 minutes.
• Now turn the gas off, and lemon steamed fish is ready!

TIPS 

Garnish with coriander leaves and lemon slices. Serve steamed fish in lemon sauce with sautéed veggies.

NUTRITION

This dish is almost carb-free and a wholesome meal, which provides you with protein, omega-3 fatty acids, and vitamins. It has around 150-200 calories depending upon the number of veggies used.

CHICKPEA OMELET

INGREDIENTS 

• One cup chickpea flour
• ½ cup milk
• 1/4 teaspoon turmeric powder
• One finely sliced onions
• One small Tomato
• Two minced garlic cloves
• 1/4 teaspoon baking soda
• One tablespoon chopped coriander leaves
• A pinch of salt

INSTRUCTION

• Mix all the ingredients except onion and garlic in a cup and whisk together to make a thick batter. 
• Heat oil in a pan; fry the onion and garlic in it. 
• Pour a ladle of batter in it and fry. 
• After a couple of minutes, flip the other side and wait till this surface also turn brown.
• Turn off the oven and allow it to remain in heat by covering it with a lead.

TIPS

Sprinkle salt and pepper as per taste and enjoy hot and soft chickpea omelet with a teacup.

NUTRITION

This protein-packed omelet serves around 210 calories.

SPINACH-STUFFED CHEESE OMELET

INGREDIENTS

• Two eggs
• One cup chopped spinach
• One tablespoon grated cheese
• A pinch of salt and pepper 
• Tomato Sauce

INSTRUCTION

• Beat the eggs, mix the chopped spinach and cheese. 
• Add the thinly sliced onion and sprinkle salt and pepper as per taste.
• Heat oil in a pan and, after a minute, spread the batter onto it.
• Flip with care after a couple of minutes and cook till both the sides turn dark golden.

TIPS

Serve hot omelet with sauce. It can be used for a super snack as well.

NUTRITION

One serving of such delicious omelet offers around 160 calories. It’s full of fibrous vitamins and protein.

EGG- CAULIFLOWER POHA

INGREDIENTS

• One cup cauliflower rice (cauliflower florets can be grated into the form of rice)
• One tablespoon peanuts
• One egg
• One tablespoon ghee
• One tablespoon oil
• Two slit green chilies
• 1 small chopped onion
• One grated carrot
• One teaspoon turmeric powder
• A pinch of salt
• One tablespoon finely chopped coriander leaves

INSTRUCTION

• Soak the grated cauliflower rice in water
• Heat oil and ghee in a wok, 
• Sauté the nuts if you are not using already roasted peanuts
• Prepare scrambled eggs. Keep aside eggs and nuts.
• Stir fry the carrot, green chili, and onion.
• Drain the cauliflower stalk and add the rice.
• Season with some salt and cook till the rice looks soft.
• Sprinkle some water and keep stirring so that it doesn’t stick to the pan.

TIPS

Garnish with nuts, egg, and finely chopped coriander leaves. Serve hot the keto version of Indian poha.

NUTRITION

As the name suggests, it’s a fibrous and protein-packed yet tasty breakfast option. It comprises of around 225 calories.

EGG MUFFIN

INGREDIENTS

• Four eggs
• One cup of grated veggies(carrot, capsicum, spinach)
• One cup finely chopped onion, Tomato, and chili
• ½ cup grated cheese
• One tablespoon vegetable oil

INSTRUCTION

• Grease the muffin tray with oil—preheat the oven at 180C.
• Beat the remaining ingredients well into a batter.
• Pour a ladle of batter into each muffin zone in the tray and bake it for 30 minutes at convection mode.

TIPS

Sprinkle some pepper on it and serve hot-fluffy egg muffin.

NUTRITION

Each of these protein-loaded muffins carries 70 calories.