Physiques By Vinay

In This List:

1. Palak Paneer
2. Vegetable Stuffed Parathas
3. Tandoori paneer with roasted cauliflower and broccoli
4. Chana masala with roasted sweet potatoes
5. Masoor dal with cauliflower rice

1. Palak Paneer

Ingredients:

• 100g spinach leaves
• 100g paneer (cut into cubes)
• 50g chopped onions
• 50g chopped tomatoes
• 5g chopped garlic
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1 tsp garam masala
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• Salt to taste
• 1 tsp oil

Directions:

1. Wash and chop the spinach leaves finely.
2. Heat oil in a pan and add cumin seeds.
3. Once they start spluttering, add chopped onions and garlic. Saute until onions turn translucent.
4. Add chopped tomatoes and cook until they become mushy.
5. Add all the spices and salt, mix well and cook for a minute.
6. Add chopped spinach leaves and cook until they wilt and release their water content.
7. Add paneer cubes, mix well and cook for a couple of minutes until the paneer is heated through.
8. Serve hot with some cauliflower rice or whole wheat roti.

Nutritional Information per serving:

• Calories: 208 kcal
• Protein: 14 g
• Carbohydrates: 9 g
• Fat: 14 g
• Fiber: 2 g

2. Vegetable Stuffed Parathas

Ingredients:

• 100g whole wheat flour
• 50g grated cauliflower
• 50g grated carrots
• 50g chopped onions
• 5g chopped green chili
• 5g chopped coriander leaves
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• Salt to taste
• Water as needed
• 1 tsp oil

Directions:

1. Mix flour, salt, and water in a bowl and knead to make a soft dough.
2. Mix grated cauliflower, carrots, chopped onions, green chili, coriander leaves, cumin powder, coriander powder, and salt in a separate bowl to make the stuffing.
3. Divide the dough into equal-sized balls and roll each ball into a small circle.
4. Add 1-2 tbsp of the stuffing in the center and gather the edges to seal the filling.
5. Roll the stuffed ball into a paratha by dusting some flour and pressing gently with your hands.
6. Heat a tawa or flat skillet on medium heat and place the paratha on it.
7. Cook until golden brown spots appear on both sides, adding oil as needed.
8. Serve hot with some low-fat yogurt or mint chutney.

Nutritional Information per serving:

• Calories: 234 kcal
• Protein: 7 g
• Carbohydrates: 37 g
• Fat: 6 g
• Fiber: 6 g

3. Tandoori paneer with roasted cauliflower and broccoli

Ingredients:

• 100g paneer, cubed
• 75g cauliflower florets
• 75g broccoli florets
• 5g ginger, grated
• 5g garlic, minced
• 5g turmeric
• 5g coriander powder
• 5g cumin powder
• 5g garam masala
• 5g paprika
• 10g lemon juice
• Salt, to taste
• 5g oil

Directions:

1. Preheat the oven to 200°C.
2. In a small bowl, mix together the ginger, garlic, turmeric, coriander powder, cumin powder, garam masala, paprika, lemon juice, and salt.
3. In a separate bowl, mix together the paneer and the spice mixture until the paneer is well-coated.
4. Place the cauliflower and broccoli florets on a baking tray lined with parchment paper.
5. Drizzle the florets with oil and sprinkle with salt.
6. Add the paneer to the tray and mix everything together.
7. Roast in the oven for 15-20 minutes, until the vegetables are tender and the paneer is slightly browned.

Macronutrient information per serving (based on 2 servings): Calories: 201 Protein: 12g Fat: 14g Carbohydrates: 10g

4. Chana masala with roasted sweet potatoes

Ingredients:

• 100g canned chickpeas, drained and rinsed
• 100g sweet potato, peeled and cubed
• 50g onion, chopped
• 5g ginger, grated
• 5g garlic, minced
• 5g cumin powder
• 5g coriander powder
• 5g garam masala
• 5g turmeric
• 5g chili powder
• 5g lemon juice
• Salt, to taste
• 5g oil

Directions:

1. Preheat the oven to 200°C.
2. Place the sweet potato cubes on a baking tray lined with parchment paper.
3. Drizzle the sweet potatoes with oil and sprinkle with salt.
4. Roast in the oven for 20-25 minutes, until tender and slightly browned.
5. In a small bowl, mix together the ginger, garlic, cumin powder, coriander powder, garam masala, turmeric, chili powder, lemon juice, and salt.
6. Heat oil in a pan over medium heat.
7. Add the onions and cook until translucent.
8. Add the chickpeas and the spice mixture and cook for a few minutes, until the chickpeas are coated with the spices and heated through.
9. Serve the chana masala with the roasted sweet potatoes.

Macronutrient information per serving (based on 2 servings): Calories: 208 Protein: 6g Fat: 6g Carbohydrates: 34g

5. Masoor dal with cauliflower rice

Ingredients:

• 100g Masoor dal (red lentils)
• 400ml water
• 1/2 tsp turmeric powder
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 1/2 tsp garam masala powder
• 1/2 tsp salt
• 1 tsp olive oil
• 1/2 small onion, chopped
• 2 garlic cloves, minced
• 1/2 inch ginger, grated
• 1 small tomato, chopped
• 1 green chilli, chopped
• 1/2 lemon, juiced
• 100g cauliflower, grated
• 1/4 tsp cumin seeds
• 1/4 tsp mustard seeds
• 1/4 tsp fennel seeds
• 1/4 tsp cinnamon powder
• 1/4 tsp paprika
• Salt to taste
• 1 tsp olive oil

Directions:

1. Rinse the Masoor dal thoroughly in cold water and soak it for at least 30 minutes.
2. In a medium pot, add soaked Masoor dal, 400ml water, turmeric powder, cumin powder, coriander powder, garam masala powder and salt. Bring to boil, then reduce heat to low and simmer for 20-25 minutes or until the dal is cooked and soft.
3. In a non-stick pan, heat 1 tsp olive oil and sauté onion until soft and translucent.
4. Add minced garlic and grated ginger, sauté for 1-2 minutes.
5. Add chopped tomato and green chilli, and cook until tomato is soft and mushy.
6. Add the cooked Masoor dal to the pan and mix well with the tomato-onion mixture.
7. Add juice of half lemon, mix and let it simmer for 5-7 minutes on low heat.
8. In another pan, heat 1 tsp olive oil and add cumin seeds, mustard seeds and fennel seeds. When they start to crackle, add grated cauliflower and sauté for 2-3 minutes.
9. Add cinnamon powder, paprika and salt to taste. Mix well and cook for another 2-3 minutes.
10. Serve the Masoor dal with the cauliflower rice and enjoy!

Nutrition facts per serving:

• Calories: 278
• Protein: 16g
• Carbohydrates: 45g
• Fat: 4g
• Fiber: 15g
• Sugar: 5g