Prudent Diet- 2- Four Tasty Recipes to Lose Weight and Reduce Cholesterol



In this concluding part of my recipes to help reduce weight, I provide 4 more recipes that you can use in your lunch and dinner.

My Recipe for Lunch/Dinner:-

1] Rajma { kidney beans} Saar -192 cals.

  • ½ bowl rajma-33 gms-soak overnight-42 cals.
  • 10-11 pod garlic-5 gms-7 cals.
  • 2-5 Dry red chilies -10 gms-4 cals.
  • 1 tsf VIVO oil-5 gms-40 cals.
  • 1 green banana-100 gms-89 cals-chopped into 6-8 pieces.
  • 1 tsf salt

Boil rajma in a pressure cooker for 3 whistles. Heat the oil in a kadhai {pan}. Add crushed garlic pods+dry red chilies till sputtering starts. Add cooked rajma with water. Add 1tsp salt.

Cook the cut banana separately in water for 3 minutes and add it to the above mixture and cook it on low flame for 10 minutes. Your rajma dish is ready to eat.

2] Egg white Bhurji {scramble}-105 cals.

  • Boil 2 eggs. De-shell and discard the yellow part-34 cals.
  • Chop ½ onion -38 gms-16 cals.
  • Chop 1 green chilly + 1 spoon coriander [cilantro] leaves-5 cals.
  • ½ tomato -10 cals.
  • 1 tsf VIVO oil-5 gms-40 cals.

Heat 1 tsf oil-5 gms-40 cals-in a pan. Add chopped onion + tomato+ chilies +coriander leaves. Add ½ tsf turmeric [haldi] powder. Add egg whites and cook on low flame for 5 minutes. Your egg white bhurji is ready to eat.

3] Dal{Lentil} Tadka-236 cals.

  • Cook ½ bowl Toor dal in 2 glass water-35 gms-120 cals
  • 1 tsf VIVO oil-5 gms-40 cals.
  • ½ onion-38 gms-16 cals. Chopped.
  • ½ tsf cumin seeds {jeera}-2.5 gms-10 cals.
  • ½ tsf mustard seeds {rai}-2.5 gms-20 cals.
  • Curry leaves {Kadi patta} -10 to 11 leaves-15 cals.
  • Chili powder ½ tsf-7.05 cals;
  • turmeric[haldi] powder-1/2 tsf-7.8 cals
  • Salt to taste.

Heat oil in a kadhai. Add the chopped onion and stir till it becomes slightly brown. Next add cumin seeds, mustard seeds, curry leaves, turmeric powder, chili powder, and heat till the seeds sputter. Lastly, add cooked dal with its water and salt and mix it thoroughly and cook for 10 minutes. Your dal tadka is ready to eat.

4] Beet root upkari[112 cals]:-

This is a delicious dish using beetroot and very simple to make.

  • Take ½ cup of beetroot [37 cals.] chopped lengthwise.
  • Take 1 spoon Vivo oil [40 cals.] in a pan and heat it.
  • Add ½ spoon mustard seeds [20 cals.] and heat till it sputters.
  • Add a few curry leaves [15 cals.], chopped green chilies [ 0 cals.] and then add the chopped beetroot and cook with ½ glass [50 ml] water.
  • Add salt to taste.

You can eat this dish with chapatti {Indian bread} or rice and dal tadka.

You can use these dishes one at a time in your main course. They have great taste as well as the ability to reduce weight by cutting down the calories.


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