Low calorie meal 3 for better health

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    352

Low calorie meal # 3

A single serving of this type of low calorie meal provides 347 kcal, 33% of proteins, and more than 50% of the fiber requirement of a young adult woman. No oil is used for making this plate meal. This low carb meal is a zero-oil recipe too.

This low-calorie meal which is usually referred to as plate meal or thali in India consists of the following four foods on the menu.

  1. Green gram stew (masala dal) – This is masala dal is an important part of this low calorie meal as it provides protein. This stew is made from green gram (moong dal) and vegetables. A single serving of masala dal gives 110 kcal, proteins 7.51 gm, carbohydrates 17.99 gm, fat 0.51 gm, and fiber 6.48 gm. To make this masala dal we did not need to add a single drop of oil. We can make this dal without oil. Trust me friends, when you eat this stew, you will not be able to distinguish if oil is added to it or not.

1.Pumpkin curry – The curry provides fiber and other minerals in your diet hence selecting a low-calorie curry that gives good nutrition is very important. This pumpkin is selected in this low calorie meal to make curry because pumpkin is a low calorie vegetable. In a single serving, the curry will give 46.34 kcal energy, proteins – 1.68 gm, Carb – 8 gm, fat – 0.32 gm, fiber – 5.12 grams. Pumpkin is a low-calorie food, 100 grams of pumpkin gives only 23 kcal and contains more than 90 % of water which keeps you hydrated.

Pumpkin is also high in potassium, and 100 gm pumpkin gives 250 mg potassium. As per studies, potassium-rich foods help to lower down blood pressure and reduce the risk of heart disease. Pumpkin is also rich in antioxidants, such as vitamin A, vitamin c, copper, and other essential vitamins and minerals.

  1. Raita – Raita gives a soothing effect to your stomach and hence it is part of this low calorie meal. It is also an important source of vitamin D, calcium, and fiber. Raita is made from curd, grated cucumber, and garnished with roasted groundnut. A single serving of raita will get 49.71 kcal, 2.36 gm proteins, 4.24 gm carbohydrates, 2.51 gm fat, and 1.50 gm fiber.
  1. Oats roti (flatbread) – This oats roti will provide carbs, proteins, and fibers in this low calorie meal. I made here oats roti, as we all know oats are rich in fiber especially soluble fiber in the form of beta-glucan which helps to control the blood sugar levels, control cholesterol. Single oats roti gives you 57.90 kcal, 1.89 gm protein, 10.02 gm carb, 0.80 gm fat, and 1.56 gm fiber.

Ingredients

Masala dal (moong dal)

Pumpkin curry

Raita

Oats roti (flatbread)

Nutrition

Serving – 1 serving Macros and micros of low calorie meal consisting of green gram stew, roti, pumpkin curry, and raita are as follows

  • Daily Value*
  • Calories - 347.85 kCal, which is 17.39 % of the daily value for RDA of 2000 kCal
  • Protein - 16.51 gm, that is 22.01 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 51.13 gm, around 18.59 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 6.91 gm, approximately 10.36 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 16.74 gm, nearly 44.05 % of the daily value for RDA of 38 gm
  • Vitamin A - 97.74 mcg, roughly 10.86 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.3 mg, almost 25.00 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.27 mg, which is 20.77 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 2.65 mg, that is 16.56 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.38 mg, around 29.23 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 130.43 mcg, approximately 32.61 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.08 mcg, nearly 3.33 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 33.08 mg, roughly 82.70 % of the daily value for RDA of 40 mg
  • Vitamin D - 9.94 mcg, almost 198.80 % of the daily value for RDA of 5 mcg
  • Vitamin E - 1.63 mg, which is 108.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 188.06 mcg, that is 156.72 % of the daily value for RDA of 120 mcg
  • Calcium - 187.29 mg, around 18.73 % of the daily value for RDA of 1000 mg
  • Phosphorus - 261.31 mg, approximately 37.33 % of the daily value for RDA of 700 mg
  • Iron - 4.13 mg, nearly 51.63 % of the daily value for RDA of 8 mg
  • Magnesium - 114.51 mg, roughly 28.63 % of the daily value for RDA of 400 mg
  • Copper - 550 mcg, almost 61.11 % of the daily value for RDA of 900 mcg
  • Manganese - 0.71 mg, which is 30.87 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.06 mcg, that is 0.13 % of the daily value for RDA of 45 mcg
  • Zinc - 1.45 mg, around 13.18 % of the daily value for RDA of 11 mg
  • Chromium - 10 mcg, approximately 28.57 % of the daily value for RDA of 35 mcg
  • Selenium - 8.14 mcg, nearly 14.80 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 3.78 gm, roughly 37.80 % of the daily value for RDA of 10 gm
  • VitaminB7 - 6.97 mcg, almost 23.23 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 9 gm, which is 15.00 % of the daily value for RDA of 60 gm
  • Cholesterol - 9 mg, that is 36.00 % of the daily value for RDA of 25 mg
  • Potassium - 1139.25 mg, around 24.24 % of the daily value for RDA of 4700 mg
  • Sodium - 62.79 mg, approximately 4.19 % of the daily value for RDA of 1500 mg
  • Omega 3 - 122.14 mg, nearly 20.36 % of the daily value for RDA of 600 mg
  • Omega 6 - 893.65 mg, roughly 148.94 % of the daily value for RDA of 600 mg
  • Values of RDA are for a adult man or womon with predictions of 2000 kCal energy requirements and could differ as per sex, age, and regular activities. Nutritional values of this low calorie meal # 3 are approximate and will not comprise nutrients from ingredients measured listed below 1 g. Viewers may possibly assess the dietary values to their satisfaction established on the regional food records and review them all with RDA as established by the local health specialistevery now and then.

    Cooking method

    This Low calorie meal consist Green gram stew (masala dal),Pumpkin curry,Raita,Oats roti (flatbread).

    Step 1

    Green Gram stew (masala Dal)

    Step 2

    To set this low calorie meal, tets make the green gram stew first as it takes time to cook. Take a bowl to add 4 spoons of whole green gram.

    Step 3

    Wash it 2 - 3 times.

    Step 4

    Add enough water and soak it for 5 - 10 hours

    Step 5

    Now to make masala dal will add dome vegetables also, like onion, tomato, green chili, garlic.

    Step 6

    Wash it and chop it finely.

    Step 7

    Take a pan, here I am making a clay pot, you can take any pan which is available in your home.

    Step 8

    Heat the pan, add chopped onion to it.

    Step 9

    Now add minced garlic and green chili to it. Fry for 3 - 4 min.

    Step 10

    Then add chopped tomato to it.

    Step 11

    Add spices like turmeric, salt, and garam masala, add few drops.

    Step 12

    Mix well.

    Step 13

    Now cover it and cook for 3 - 4 min.

    Step 14

    Once tomato became soft add soaked moong dal.

    Step 15

    Add 1 cup water.

    Step 16

    Mix well, cover it and cook for 10 min.

    Step 17

    Healthy masala dal is ready, garnish with coriander leaves.

    Step 18

    Now let’s make pumpkin curry.

    Step 19

    Wash and peel pumpkin.

    Step 20

    Cut into medium pieces.

    Step 21

    Take a pot add cumin seeds.

    Step 22

    Add Curry leaves.

    Step 23

    Then add chopped pumpkin, turmeric, salt, and water.

    Step 24

    Mix well. Cover it. Cook for 10 min.

    Step 25

    Healthy low calorie pumpkin sabzi is ready.

    Step 26

    Now let make raita.

    Step 27

    Wash and peel the cucumber and grate it.

    Step 28

    Take a bowl to add curd. Add grated cucumber to curd bowl, add salt, coriander leaves mix well.

    Step 29

    Garnish with roasted groundnuts. Those who are allergic to groundnuts can add 1 tsp roasted sesame seeds (til) in the curd, it will enhance the taste.

    Step 30

    Let’s make roti now.

    Step 31

    I prefer to make the roti last because it feels nice to eat hot bread along in the meal.

    Step 32

    Take a bowl to add oats flour and hot water.

    Step 33

    Mix well, prepare the dough. Make 2 dough balls.

    Step 34

    Roll the dough ball into a slice of flat circular bread and bake it on a flat pan.

    Step 35

    Bake it from both sides.

    Step 36

    The low calorie meal # 3 consisting of 2 oats roti, zero oil moong dal, low calorie pumpkin curry, and raita is ready.

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