{"id":14345,"date":"2022-11-12T10:51:14","date_gmt":"2022-11-12T05:51:14","guid":{"rendered":"https:\/\/drmohans.com\/?p=14345"},"modified":"2024-11-26T08:23:35","modified_gmt":"2024-11-26T08:23:35","slug":"wdd-dinner-recipes","status":"publish","type":"post","link":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/","title":{"rendered":"World Diabetes Day Special \u2013 Dinner Recipes"},"content":{"rendered":"

Methi Jowar Roti<\/strong><\/span>
\nIngredients :<\/strong>
\n\u25cf Jowar flour 60gms
\n\u25cf Fenugreek leaves 30gms
\n\u25cf Onion 10gms(small)
\n\u25cf Turmeric powder \u00bc tsp
\n\u25cf Cumin seeds 1 tsp
\n\u25cf Garlic 2-3
\n\u25cf Coriander leaves 1-2 tsp finely chopped
\n\u25cf Green chilies 1
\n\u25cf Water 150ml
\n\u25cf Oil 2.5ml
\n\u25cf Salt to taste
\nMethod :<\/strong>
\n\u25cf Grind green chilies, garlic, cumin seeds, turmeric powder and red chilli powder and then combine all the ingredients in a bowl & knead it with jowar flour into a soft dough using enough warm water.
\n\u25cf Cover with a lid & keep aside for 10 mins .
\n\u25cf Divide the dough into 2 portions & roll out each portion into 5″ diameter using little jowar flour for rolling
\n\u25cf Heat a non-stick tava & cook each roti using \u00bc tsp of oil till it turns golden brown in colour from both the sides .
\n\u25cf Serve hot immediately .
\nThe nutritive value for per serving :<\/strong>
\nEnergy : 140.54cals
\nProtein : 3.96g
\nFat : 3.2g<\/p>\n

TOMATO CHAPPATHI WITH PALAK PANEER<\/strong><\/span>
\nTOMATO CHAPPATHI:<\/strong>
\nIngredients :
\nWheat Flour \u2013 75gms
\nTomato \u2013 50gms
\nGinger Garlic \u2013 1 tsp
\nJeera \u2013 1 tsp
\nSalt- 1 tsp
\nMethod:<\/strong>
\nGrind the tomatoes to a fine paste.
\nMix the paste in the wheat flour along with jeera, ginger garlic paste and salt
\nRoll the dough and flatten it and cook it on both sides.
\nNutritive Value:<\/strong>
\nCalories : 259
\nCarbohydrates:51g
\nProtein : 9g
\nFibre: 1.3g
\nPortion size -1<\/strong><\/p>\n

BAJRA WHOLE MOONG KICHADI WITH MINT CHUTNEY<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\n\u2022 Bajra \u2013 30G
\n\u2022 Whole moong dhal-20G
\n\u2022 Tomatoes-20G
\n\u2022 Green peas-15G
\n\u2022 Mint leaves-FEW
\n\u2022 Oil 2 tsp
\nPREPARATION METHOD:<\/strong>
\n\u2022 Soak the bajra for 5 hours
\n\u2022 Then add soaked bajra and green peas and keep it in pressure cooker for 5 whistle
\n\u2022 Take a pan and add tomatoes and ginger garlic paste , salt and chilli powder
\n\u2022 Then add the cooked bajra and share it for 5 mins and serve it hot
\nNUTRITIVE VALUE<\/strong>
\nCALORIES: 272kcal NO.OF SERVINGS:1<\/strong>
\nPROTEIN: 9 g
\nCHO: 30 g
\nFIBRE: 7.5 g
\nFAT : 11.9 g<\/p>\n

HIGH PROTEIN KHICHDI<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nQuinoa \u2013 \u00bd cup Moong dal \u2013 \u00bd cup Green peas \u2013 2 tbsp Paneer \u2013 10 cubes Onion , chopped \u2013 1 no. Carrot , chopped \u2013 1 no. Pumpkin \u2013 \u00bc bowl Green bell pepper , chopped \u2013 1 no. Cumin seeds \u2013 1 Tsp Black pepper powder \u2013 \u00bc tsp Cinnamon \u2013 1 stick Asafetida \u2013 a pinch
\nMETHOD<\/strong>
\n\u2022 Take a pressure cooker and add water to it . Add quinoa and moong dal and cook it for 15-20 minutes over medium heat , till they are properly cooked Then , In kadhai , add some ghee.
\n\u2022 Now , Combine cumin seeds , cinnamon stick , asafetida and ginger garlic to the ghee , cook till the raw smell of the garlic disappears
\n\u2022 Add the chopped onions , carrot , pumpkin and green bell peppers stirring frequently , till they are half done.
\n\u2022 Then simply add the paneer cubes into the kadhai and saut\u00e9 for 2 minutes Now add the salt and pepper as per the taste
\n\u2022 Finally , add the quinoa and moong dal and stir continuously till completely combined
\n\u2022 Add some water to the khichdi and cook for two minutes.
\n\u2022 Serve the khichdi with curd
\nNUTRIENT CONTENT PER SERVING<\/strong>
\nEnergy \u2013 151 cal. Portion size \u2013 1 Cup
\n<\/strong>Protein \u2013 7.9 g<\/span> No. Of servings \u2013 2 no.<\/strong>
\nFats \u2013 9.1 g
\nCarbs \u2013 19.2 g
\nFibre \u2013 3.2 g<\/span><\/p>\n

Quinoa Tabbouleh<\/strong><\/span>
\nINGREDIENTS;<\/strong>
\nQuinoa – 1 Cup
\nkosher salt plus – 1\/2 teaspoon
\nlemon juice – 2 tablespoon
\n1 garlic clove
\nExtra virgin olive oil – 1\/2 cup
\nPersian cucumbers – 2 pcs
\ncherry tomatoes – 1 pcs
\nFlat-leaf parsley – 2\/3 cup
\n1\/2 cup chopped fresh mint
\nScallions – 2 pcs thinly sliced
\nMETHOD;<\/strong>
\nStep 1
\nBring quinoa, 1\/2 teaspoon salt, and 1 1\/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
\nStep 2
\nMeanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
\nStep 3
\nSpread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1\/4 cup dressing.
\nStep 4
\nAdd cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
\nNUTRITIVE VALUE PER SERVING;<\/strong>
\nEnergy -520 kcal NO.OF SERVING -6<\/strong>
\nCarbohydrate -152.6g PORTION SIZE -2<\/strong>
\nProtein -37.2g
\nFat -123.3g<\/p>\n

SORGHUM-GARLIC PARATHA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\n1. Sorghum flour\/ jowar flour – 1 cup
\n2. Garlic cloves – 8
\n3. Green chilly – 1
\n4. Coriander leaves (chopped) – 1 \u00bd tbsp.
\n5. Water – 1 \u00be cups
\n6. Salt – \u00bc tsp
\n7. Ghee\/ groundnut oil\/sesame oil – \u00bd tbsp.
\nMETHOD<\/strong>
\n\uf0d8 Add jowar flour, chopped garlic, coriander leaves, chopped green chilly in a bowl
\n\uf0d8 Add water and mix thoroughly into a pourable consistency
\n\uf0d8 Add salt and ghee or any wood pressed oil and give it a good mix
\n\uf0d8 We can make parathas on the same day.
\n\uf0d8 Can also keep it in refrigerator for 2-3 days and use
\n\uf0d8 Place a dosa pan on a medium flame
\n\uf0d8 Grease it with 2-3 drops of any wood pressed oil
\n\uf0d8 Pour one katori full daw to the pan and spread to the desirable shape and size
\n\uf0d8 After 1-2 minutes flip in and cook the both sides
\n\uf0d8 Once both sides cooked enough it will start to puff
\n\uf0d8 Convert the fully puffed paratha to a serving plate and enjoy
\nNutritive value<\/strong>
\nEnergy – 349 kcal Portion size – 6<\/strong>
\nCarbohydrate – 72.6 g Number of serving – 2<\/strong>
\nProtein – 10.4 g
\nFat – 1.9 g<\/p>\n

HEALTHY CEREAL PREPARATION<\/strong><\/span>
\nINGREDIENTS :<\/strong>
\n\u2022 \u00bd cup uncooked pearl barley 3 tbsps of flaxseed
\n\u2022 \u00bd cup uncooked wheat berries \u00bd tsp salt
\n\u2022 \u00bd cup uncooked brown rice 1 \u00bd quarts water
\n\u2022 \u00bc cup uncooked steel cut oats
\nMETHOD :<\/strong>
\n\uf0d8 In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
\n\uf0d8 Pour water over ingredients, stir and bring to a boil over medium heat.
\n\uf0d8 Reduce heat to low and simmer for 45 minutes, stirring occasionally.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :114k. Cal Portion size -\u00bd cup<\/strong>
\nCarbohydrate :21 grams No. Of servings – 14<\/strong>
\nProtein :4 grams
\nFat :1gram
\nFibre :3 grams<\/p>\n

SAVORY OATS UPPUMA<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nOats – 100 grams
\nOnions – 10 g
\nCarrots – 10 g
\nBeans – 10 g
\nGreen peas – 10g
\nCurry leaves – few
\nMustard seeds – few
\nCumin seeds – 1 teaspoon
\nUrad dal – 1 teaspoon
\nBengal gram dal – 1 teaspoon
\ncashews – 8 to 10
\nGinger – \u00bd teaspoon
\ngreen chilies – 1 or 2
\ncoriander leaves – 1 to 2 tablespoon
\noil – 1tbsp
\nsalt – To need
\nwater – 1.25 cups
\nPREPARATION METHOD:<\/strong>
\nRoasting Oats
\n\u2022 Heat oil in a pan. Add 1 cup quick cooking oats.
\n\u2022 Stir and roast on a low heat until the oats become crisp.
\n\u2022 Keep stirring continuously so that the oats do not get browned from the bottom. No need to brown the oats. You really just want a bit of crispness.
\n\u2022 Remove oats in a plate or tray and set aside.
\nSauteing Onions And Veggies
\n\u2022 In the same pan, heat the oil. Add mustard seeds. Stir and fry until the mustard seeds crackle.
\n\u2022 Then add cumin seeds, urad dal, Bengal gram dal and cashews.
\n\u2022 Stir and fry until the Bengal gram dal gets browned.
\n\u2022 Add tightly packed finely chopped onions. Stir and saute until the onions turn translucent.
\n\u2022 Next add finely chopped ginger, chopped green chillies and curry leaves. Stir and saute for half a minute.
\nMaking Oats Upma
\n\u2022 Then add finely chopped carrots, finely chopped beans and green pea, Stir and saute for 2 minutes.
\n\u2022 Add water. Cover the pan with its lid.
\n\u2022 On a medium heat simmer and cook this mixture until the veggies are almost done. About 8 to 9 minutes.
\nServing size : 1
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nCalories – 198 Kcal
\nCarbohydrates – 32g
\nProtein – 7g
\nFat – 6g
\nFiber – 7g<\/p>\n

WHEAT RAVA UPMA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWheat rava \u2013 60g
\nOnion – 20g
\nGreen chilli \u2013 5g
\nBengal gram dhal \u2013 5g
\nOil \u2013 5 ml
\nSalt
\nMETHOD<\/strong>
\n\uf076 Heat oil in a pan add onion, green chilli, Bengal gram dhal and salt saute it for 2 mins add 1 cup of water then allow to boil for 5 mins
\n\uf076 Once boiled add wheat rava into the pan mix well without forming a lump cook for 5 mins
\n\uf076 Once it well cooked add coriander for garnishing and serve hot
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy \u2013273.4K cals Portion size -1<\/strong>
\nProtein – 8.01 g No of serving – 1<\/strong>
\nCarbohydrate \u2013 46.01g
\nFat \u2013 6.18g<\/p>\n

CHAPATHI NOODLES<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nChappati – 3 No. (120 g) Garlic (finely chopped) – 3 clove
\nGreen chilli – 1 Onion (finely chopped) \u2013 25 g
\nSpring onion (chopped) \u2013 25 g Carrot \u2013 50 g
\nCabbage (shredded) \u2013 25 g Capsicum (sliced) \u2013 25 g
\nSalt to taste Oil – 15 g
\nPREPARATION<\/strong>
\n\uf076 Take 5 chappati and roll tight. Cut into thin strip forming noodles.
\n\uf076 Separate the chapati strips and keep aside.
\n\uf076 Now in a large kadai heat oil and saute garlic, green chilli, onion and spring onion.
\n\uf076 Further add carrot, cabbage and capsicum.
\n\uf076 Saute slightly till the vegetables shrink.
\n\uf076 Now add salt to taste.
\n\uf076 Mix well making sure all are combined well.
\n\uf076 Further, add prepared chappati strips, spring onions and mix gently.
\n\uf076 Finally, serve chappati noodles hot or pack to a lunch box.
\nNUTRITIVE VALUE<\/strong>
\nEnergy – 568 kcal No. of serving \u2013 1
\nCarbohydrates \u2013 86.41 g Portion Size \u2013 1
\nProtein \u2013 14.49 g
\nFat \u2013 17.02 g<\/p>\n

DHAL WITH DRUMSTICK LEAVES<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nRed gram dhal – 50 g Mustard seeds \u2013 \u00bd tsp
\nDrumstick leaves – 25 g Green chilli -2
\nOil – 1tsp Curry leaves -2 springs
\nCumin seed \u2013 \u00bd tsp Hing -pinch
\nGarlic \u2013 2 cloves Turmeric powder – \u00bd tsp
\nSalt to taste
\nPREPARATION<\/strong>
\n\uf076 Wash the red gram dhal and drum stick leaves.
\n\uf076 In a pressure cooker add oil and once it is hot, add mustard seeds and cumin seeds. Let them crackle.
\n\uf076 Add green chilli curry leaves, turmeric, garlic till it turns golden brown.
\n\uf076 Add drum stick Saut\u00e9 for a minute then add water.
\n\uf076 Finally add red gram, salt, red chilli powder, hing. Close the lid to pressure cook once it is done ,serve hot with rice.
\nNUTRITIVE VALUE<\/strong>
\nEnergy \u2013 182 kcal No. of servings – 1<\/strong>
\nCarbohydrates \u2013 29.02 g Portion Size – 1<\/strong>
\nProtein \u2013 12.45 g
\nFat \u2013 1.19 g<\/p>\n

PEAS PARATHA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWhole wheat flour -100g
\nCup jower flour -30g
\nGhee1 – \u00bd tbsp
\nCumin seeds -1 tbsp
\nFinely chopped green chilly -\u00bd tsp
\nBoiled green peas , mashed -50g
\nGaram masala -1 tbsp
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 For the green peas paratha dough
\n\uf076 Sieve both the flours with the salt
\n\uf076 Combine the flours abd ghee and knead to make a soft dough using enough water
\n\uf076 Divide the dough into 4 equal portion and keep aside
\n\uf076 For the geen peas paratha stuffing
\n\uf076 Heat the ghee in a pan and add the cumin seeds and fry till the crackle
\n\uf076 Add the green chillies and cook for 1 minute
\n\uf076 Add the mashed peas and Garam masala and salt ,mix well
\n\uf076 Cook completely
\n\uf076 Serves With Low fat Curd
\nNUTRITIVE VALUE<\/strong>
\nEnergy -166cal serving 4 nos<\/strong>
\nProtein – 6.1g portion size 1<\/strong>
\nFat – 3.9g
\nCho – 27.7g<\/p>\n

MOONG PARATHA AND PUMPKIN RAITHA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWheat flour \u2013 1 cup Green chilly \u2013 1 (finely chopped)
\nSprouted moong\u2013 1 cup Ginger paste – \u00bd tsp or \u00bd inch grated
\nOil \u2013 3-4 tbsp Green coriander \u2013 2-3 tbsp
\nAsafoetida \u2013 1 pinch Red chilly powder \u2013 half of \u00bc tsp
\nCumin seeds \u2013 \u00bc tsp Coriander powder – \u00bd tsp
\nSalt \u2013 less than \u00bd tsp or to taste Onion \u2013 \u00bd piece
\nMETHOD:<\/strong>
\n\uf076 Ground the sprouted moong dal in a mixer jar little coarsely.
\n\uf076 Heat \u00bd tsp oil in the pan
\n\uf076 Splutter cumin seeds, then add coriander powder and saut\u00e9, now add grounded moong , salt and red chilli powder
\n\uf076 Mix well and stir constantly
\n\uf076 Kneed the wheat flour and roll into a round shape and add the stuffing
\n\uf076 Fold it and roll it again into round or diamond shape
\n\uf076 Toast it in tawa with 1 tsp ghee over it.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy: 166.67Kcal
\nCarbohydrate: 21.63 g
\nProtein: 5.79 g
\nFat: 6.06g<\/p>\n

PUMPKIN RAITHA<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nPumpkin -2 cups (120g )
\nGreen chillis -2 nos
\nSalt \u2013 (salt as per taste)
\nCurd -11\/2 cup
\nOil
\nMustard seeds \u2013 \u00bd tsp
\nCumin seeds -1\/2 tsp
\nSmall onion -4 nos
\nDry red chills -3-4 nos
\nCurry leaves
\nKashmiri Chilli powder- \u00bd tsp
\nMETHOD:<\/strong>
\n\uf076 Add oil into a kadai
\n\uf076 Add pumpkin and green chillie, pour some water and salt per taste.
\n\uf076 Cook until it gets tender and smash into paste
\n\uf076 Add curd and mix well
\n\uf076 Now add oil and sputter the mustard seeds, cumin seeds, small onion, dry red chillis, kashmiri chilli powder and curry leaves
\n\uf076 Add it into the smashed mixture
\n\uf076 Serve it hot with the paratha or rice
\nNUTRITIVE VALUE:<\/strong>
\nEnergy : 186.39Kcal
\nFat : 8.91g
\nCarbohydrate : 17.3g
\nProtein : 8.43g<\/p>\n

MILLETS KICHIDI<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nMillets – 100g Onion \u2013 10g
\nCarrot – 15g Beetroot – 10g
\nPeas – 10g
\nCapsicum \u2013 10g
\nGreen gram dhal \u2013 25g
\nBeans \u2013 10g
\nMETHOD :-<\/strong>
\n1. Soak millets and lentils for an hour.
\n2. Drain and keep aside. Heat 1 table spoon sunflower oil in a pressure cooker till browned add 1 cup veggies and fry it for some time.
\n3. Add millets, lentils add water and cook for 2 whistles.
\n4. Garnish with oil and fluff up the khichidi.
\n5. Now the millet khichdi is ready to serve.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy – 232 g Portion size – 1
\nProtein \u2013 7.3g No. Of servings – 2
\nFat \u2013 3.3g
\nCarbohydrates \u2013 42.5g<\/p>\n

SPROUTS AND PALAK DHOKLA<\/strong><\/span>
\nINGREDIENTS REQUIRED:<\/strong>
\nGreen gram sprouts-30 gm
\nSpinach-100 gm
\nBeasan flour-20 gm
\nSesame seeds-15 gm
\nGreen chillies-5 nos
\nCurry leaves-5 nos
\nLemon juice-10 ml
\nOil-10 ml
\nSalt to taste
\nMETHOD:<\/strong>
\n\u2022 In a bowl, mix all the above ingredients and make a coarse mixture.
\n\u2022 Grease a flat thali with oil and put it generally.
\n\u2022 Pour the mixture and spread it evenly
\n\u2022 Steam it in a pressure cooker without whistle or a steamer for 45min or till Dhoklas are cooked.
\n\u2022 As dhoklas are cooked from sprouts it takes little longer time to cook.
\n\u2022 Heat oil in a small pan, add all the ingredients for tarka, one by one.
\n\u2022 Saute for few seconds and pour this tarka on the cooked dhoklas.
\n\u2022 Cut the dhoklas into pieces in any shape and serve with mint chutney.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :362 k.cal Portion size – 1<\/strong>
\nCarbohydrates :17.8grams No. Of servings – 2<\/strong>
\nProtein :17.19grams
\nFat :18.6 grams
\nFibre :3.1 grams<\/p>\n

FOXTAIL PULAO<\/strong><\/span>
\nIngredients<\/strong>
\nFoxtail tail millet -50g Mint -few
\nOnion -50g Oil -20g
\nCarrot -20g Spices -few
\nBeans -20g Ginger garlic -1 tsp
\npeas -20g Water -100ml
\nSalt -as required
\nMethod of preparation :<\/strong>
\nChop vegetables (carrot, beans,peas and onion mint leaves for flavouring
\nHeat oil in a pan add dry spices and fry till they crackle
\nAdd ginger garlic paste and fry till the raw smell goes off
\nAdd the veggies and mint .fry for 3-4 mins
\nAdd water and salt once the water is boiled add drained millets and cook on medium flame
\nNutritive Value<\/strong>
\nEnergy -400 kcal
\nCarbohydrates -40.g
\nProtein -8.5g
\nFat -22g
\nNo.of serving -1<\/strong><\/p>\n

RAGI DOSA WITH CORRIANDER CHUTNEY<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nRagi dough -100 g
\nBlack gram dhal -50 g
\nCoriander leaves -100 g
\nOil -2 tsp
\nGreen chilies -25 g
\nOnions -20 g
\nMETHOD:<\/strong>
\n1.Soak Black gram dhal and ragi overnight and grind them to make a paste
\n2.Prepare a batter using and black gram dhal
\n3.Add Coriander leaves, chilies , onion to the batter along with salt
\n4. Other vegeteables like carrot, capsicum, or some leafy vegetables can also be added to the batter and made into dosa on a frying pan 5.Serve with coriander chutney
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nCalories :374 k cal Portion size :2<\/strong>
\nProtein :13.6 g No.of serving :2<\/strong>
\nFat :7.6 g
\nCarbohydrates :62.8 g<\/p>\n

OATS OMLETE<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nEgg white \u2013 2 pc
\nOats- 30 gm
\nBeans- 15 gm
\nCarrot- 15 gm
\nCapsicum- 25 gm
\nD.T. Milk \u2013 200ml
\nOnion \u2013 20 gm
\nTomato \u2013 10 gm
\nRefined Oil \u2013 5 ml
\nPREPARATION<\/strong>
\nWash and chop veggies as needed.
\nYou can also use spring onions.
\nSet these aside.
\nAdd oat flour, turmeric, salt, pepper powder in a bowl.
\nAdd 3 tbsp milk to the flour and make a lamp free batter.
\nBeat them all together with a fork until likely frothy.
\nThe mixture must be a pouring consistency.
\nAdd oil to a pan and heat it. Don\u2019t let the pan turn extra heat.
\nWhen it is just hot enough, pour the eggs mixture.
\nWait until the base firms up, flit it to the other side. Cook until the egg and veggies are cooked properly.
\nTo finish off, sprinkle a pinch of pepper powder.
\nNUTRITIVE VALUES<\/strong>
\nCalorie \u2013 271.3 kcal,
\nCarbohydrate \u2013 28.55 gm,
\nProtein 16.15,
\nFat- 8 gm Portion Size-1\u00a0 \u00a0No of serving-1<\/strong><\/p>\n

KARELA BESAN FLOUR TIKKA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nGrated bitter gourd (karela), unpeeled -50 g Finely chopped onions – 25 g
\nFinely chopped garlic – 05 g Ginger paste – 05 g
\nFinely chopped green chillies – 05 g Turmeric powder – 2.5 g
\nLow fat curds (dahi) – 50 g Whole wheat flour – 25 g
\nJowar (white millet) flour – 25 g Besan (Bengal gram flour) – 25 g
\nFinely chopped coriander – 15 g Salt to Taste
\nFOR TEMPERING
\nOil – 05 g Cumin seeds (jeera) – 05 g
\nAsafoetida (hing) – 02 g
\nFOR GARNISH
\n1 tbsp finely chopped coriander (dhania)
\nFor serving low calorie green chutney
\nMETHOD<\/strong>
\nFor karela Tikki
\n\uf076 To make karela Tikki, combine all the ingredients in a deep bowl, mix well and knead into soft dough using little water.
\n\uf076 Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of 150 mm.
\n\uf076 Steam the rolls in a steamer for 15 minutes or till the knife comes out clean.
\nHOW TO PROCEED
\n\uf076 For the tempering, heat oil in a broad non-stick pan and add the cumin seeds.
\n\uf076 When the seeds crackle add asafoetida and saut\u00e9 on a medium flame for a few seconds.
\n\uf076 Add the tikki pieces, mix well and cook on a medium flame for 1 to 2 minutes.
\n\uf076 Garnish with coriander and serve hot with green chutney.
\nHandy tip
\n1. While grating the bitter gourd, start grating without peeling and avoid including the white portion and seeds inside it.
\nNUTRIENT VALUES PER SERVING<\/strong>
\nEnergy – 642 k cal Portion size – 20<\/strong>
\nProtein – 15.80 g Number of servings – 10<\/strong>
\nCarbohydrates – 169.0 g
\nFiber – 19.20 g
\nFat – 14.50 g<\/p>\n

BROWN RICE FLAKES UPMA<\/strong><\/span>
\nINGREDIENTS :<\/strong>
\nBrown rice flakes -100 g Chili powder -1 tsp
\nUrad dhal – 10 g Oil – 2 tsp
\nOnion -50 G Salts to taste
\nMustardseeds – 10 g Curry leaves – few
\nCoriander leaves – few
\nMETHOD :<\/strong>
\n\uf0d8 Rinse the aval with water and drain water and keep aside
\n\uf0d8 heat the oil in a pan add mustard seed to it. Once they splutter andd curry leaves and urad dhal to it as well
\n\uf0d8 add onion and green chillies and saute till onion soften and are translucent
\n\uf0d8 add the drained aval to this and the salt and mix well sprinkle a handful of water, switch off the heat, cover and let it sit for a couple of minutes
\nNUTRITIVE VALUE PER SERVING :<\/strong>
\nEnergy : 146 K cal
\nCarbohydrate : 9.80 g
\nProtein : 3.0g
\nFat : 10 g<\/p>\n

BITTER GUARD TIKKIS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nGrated bitter guard – 50 g Carrot – 30 g
\nGreen peas \u2013 30 g Low fat paneer \u2013 50 g
\nCorriander -2 tbsp Oats \u2013 50 g
\nGreen chilli paste -1tsp Lemon juice -1 tbsp
\nOil \u2013 1 tsp Salt to taste
\nPREPARATION<\/strong>
\n\uf076 Add little salt to the bitter guard mix well keep as side for 2 mins. Squeeze the bitter guard and keep the water a side.
\n\uf076 Add carrot green peas, paneer, corriander, oats , green chilli paste lemon juice and salt and mix well and make the mixture into ball and shape them.
\n\uf076 Heat the non tava and grease it using oil.
\n\uf076 Now place the tikkis in to pan stir fry them till they gold brown colour.
\n\uf076 Serve hot with garlic tomato chutney.
\nNUTRITIVE VALUE<\/strong>
\nEnergy – 432 kcal No. of servings – 2<\/strong>
\nCarbohydrates \u2013 45.39 g Portion Size – 4<\/strong>
\nProtein \u2013 21.73 g
\nFat \u2013 15.5 g<\/p>\n

CORIANDER LEAVES PESARATTU<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nGreen gram whole – 75 gm Coriander – 25 gm Ginger – 10 gm
\nOnion – 20 gm Carrot – 20 gm Oil – 5 gm
\nSalt – as required Cummin seed – 1\/2 tsp
\nMETHOD:-<\/strong>
\n\uf076 Clean & pick any stones form green gram, add then to a large bowl
\n\uf076 Rinse well a few times until the water runs clear
\n\uf076 Pour fresh water and soak in enough water for about 4 to 6 hours, once the green gram is soaked strain the water
\n\uf076 Add to the drained green gram to blender along with ginger, salt, coriander leaves, cummin seeds & little water as well blend to a smooth batter
\n\uf076 The batter must be smooth and the consistency similar to that of a dosa batter
\n\uf076 Heat a pan, once the pan is hot enough, pour 1\\2 cup batter in the centre of the pan spread into a thin round layer, next add 1\\2 tsp oil on the edges and all over & add chopped onions, grated carrot cook it for 2 mints
\n\uf076 When it is roasted well you get a thin crispy pasarattu
\nNUTRITIVE VALUE PER SERVING:-<\/strong>
\nEnergy – 33.41Kcal Portion size – 2<\/strong>
\nProtein – 19.59 g No. Of Serving – 4<\/strong>
\nCHO – 49.94 g
\nFat – 6.27 g
\nFibre – 3.97 g<\/p>\n

SORGHUM VEG TAWA ROTI<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nSorghum flour 100g
\nCabbage 25g
\nBeans 25g
\nCarrot 25g
\nCapsicum 25g
\nSesame seeds 5g
\nCumin seeds 5g
\nSalt to desire
\nWater to require
\nMETHOD:<\/strong>
\n\uf076 Cut all the vegetables in small dices.
\n\uf076 Take a bowl add salt and vegetables; add flour to make it like a chapathi dough.
\n\uf076 Make small balls and spread it in to round using it roller stick
\n\uf076 Roast it in heated tawa on both sides. Serve hot with mint chutney.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories -1802 kcal Portion size : 1
\nProtein – 6.0 g No.of.Serving : 4
\nCarbohydrate -34.0g
\nFat -2.5 g<\/p>\n

Vegan Cauliflower crust pizza<\/strong><\/span>
\nINGREDIENTS<\/strong>
\n\u00b7Ground flaxseeds or chia seeds (2 tbsp.)
\n\u00b7cauliflower rice (1 16-ounce bag)
\n\u00b7flour of your choice (1\/4 cup)
\n\u00b7nutritional yeast (2 tbsp.)
\n\u00b7garlic powder (1 tsp.)
\n\u00b7onion powder (1\/4 tsp.)
\n\u00b7Italian seasoning (1 1\/2 tsp.)
\n\u00b7tahini (1-2 tbsp.)
\n\u00b7tomato chutney (1\/2 cup)
\n\u00b7mushrooms, sliced (4-6)
\n\u00b7dry-packed sun-dried tomatoes, chopped (2 packs)
\n\u00b7sliced olives (1\/4 cup)
\n\u00b7pineapple, chopped (1\/2 cup)
\n\u00b7spinach (1 cup)
\nMETHOD<\/strong>
\n1. In a small bowl, mix together the ground flax or chia with 3 tablespoons of water. Refrigerate.
\n2. Microwave cauliflower rice for 8 minutes or cook on the stove for 5 minutes. Once cool, place cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out all excess liquid. (Squeeze really hard! It needs to be very dry). Transfer to a mixing bowl, add in refrigerated ground flax (or chia) and stir in remaining ingredients. Add 1-3 tablespoons of water (as needed) to mix the dough. The drier the dough, the crispier the crust will be.
\n3. Preheat oven to 400 F. Turn a baking sheet face-down and line with parchment paper. Place dough ball in the center and cover with more parchment. Flatten and smooth into a 9-inch crust (about 1\/4-inch thick). Remove top piece of parchment
\n(reserve) and bake 18-25 minutes, or until edges are slightly brown and crispy. Remove crust from oven and place parchment back on top. Put a baking sheet on top and turn over so the crust is on the new baking sheet. Remove top parchment (the old bottom piece) and discard. 4. Spread a thin layer of tomato sauce on crust (you may not use the entire 1\/2 cup). Add toppings except spinach and basil, if using, and bake 5-10 minutes more, or until toppings are warm.
\n5. Add spinach and basil, if using, before serving (or bake and cook 1 minute more).Sprinkle pizza with additional nutritional yeast, if desired.
\nNUTRITIVE VALUE :<\/strong>
\nEnergy :313 k.cal Portion size – 1<\/strong>
\nCarbohydrates :8.7grams No. Of servings – 1<\/strong>
\nProtein :15grams
\nFat :11 grams<\/p>\n

MILLET PONGAL<\/strong><\/span>
\nINGREDIENTS;-<\/strong>
\n\u2022 Foxtail Millet – 100gms Moong Dal – 50gms \u2022 Ghee – 3 tbps Jeera -1tsp \u2022 Peppercorns – \u00bd tsp Cashews -10-12nos \u2022 Curry Leaves – 10-12nos Green Chili – 2nos \u2022 Ginger finely chopped – 2 tsp Water – 250ml \u2022 Salt to taste
\nMETHOD;-<\/strong>
\n\uf0d8 Add the moong dal to the pot. Roast it until nice and fragrant for a couple of minutes. Remove it.
\n\uf0d8 Add the moong dal, millet to a bowl or strainer and wash them well.
\n\uf0d8 Heat ghee and Add cumin seeds, black peppercorns, asafoetida, curry leaves, and cashews.
\n\uf0d8 Saute till the cashews are lightly roasted. Take out half of the tempering and reserve for later. Add green chili and ginger.
\n\uf0d8 When the ginger turns golden brown, add millet and moong dal. Saute for 2-3 minutes.
\n\uf0d8 Add water and salt. Close lid with vent in sealing position. Change the instant pot setting to rice mode, which defaults to low pressure cooking for 12 minutes.
\n\uf0d8 Serve pongal. Give it a good mix. Top with reserved tempering with roasted cashews. Enjoy hot with sambar and chutney!
\nNUTRITION:-<\/strong>
\nCalories: 406kcal No of servings: 4<\/strong>
\nCarbohydrates: 55g Portion size: 1<\/strong>
\nProtein: 13g
\nFat: 15g
\nCholesterol: 29mg
\nFiber: 13g<\/p>\n

POWER POHA<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nRAW POHA
\nONION
\nTOMATO
\nCHICKPEAS
\nCUMIN AND MUSTARD SEEDS
\nSALT AND TURMERIC AND LEMON JUICE.
\nPREPARATION METHOD :<\/strong>
\nWASH AND DRY POHA .
\nIN A PAN ADD 1TSP OIL CUMIN AND MUSTARD SEEDS , CHOPPED ONION ,TOMATOES,BOILED CHICKPEAS,AND POHA AND SPICES AND LEMON JUICE .
\nNUTRITIVE VALUE :<\/strong>
\nENERGY – 200KCAL
\nPROTEIN – 4.2G
\nCARBS -35G MS
\nFAT -4.8G<\/p>\n

Brown rice Rissoto<\/strong><\/span>
\nIngredients<\/strong>
\nCooked brown Rice -100gms Onion (chopped finely ) -25gm
\nColored capsicum – 50gm Garlic -(chopped finely ) -5 gm
\nCorn Flour – 5 gm Chilli flakes \u20135gm (finely powdered)
\nLow fat milk -100ml Cheese -5 gm (Grated )
\nOregano \u20135 gm (dried ) Oil -10 ml
\nMethod:<\/strong>
\n1. Dissolve Corn flour in 100 ml of milk and keep it aside
\n2. Heat oil in a pan in medium flame and saut\u00e9 onion and garlic till it turns brown.
\n3. Add chopped capsicum on dry roast in medium flame and mix it with onion
\n4. Now add brown rice to it and stir fry it occasionally
\n5. Now add the remaining ingredients and cook it in medium flame
\n6. Mash the ingredients with masher
\n7. Add cheese , mix well and cook on medium flame for a minute and serve it
\nNutritive Value:<\/strong>
\nEnergy – 280CAL Portion size -3<\/strong>
\nCarb – 28.3G No Of serving \u2013 2<\/strong>
\nProtein – 5.6G
\nFiber – 1.7G
\nFat: – 3.7G<\/p>\n

PUMPKIN PARATTA<\/strong><\/span>
\nINGREDIENTS:
\n\u2022 Wheat flour -50 gm
\n\u2022 Pumpkin -25 gms
\n\u2022 Cucumber -25 gms
\n\u2022 Curd -60 ml
\nPREPARATION METHOD:<\/strong>
\n\u2022 Take wheat flour and add pumpkin puree and some water and make a soft dough
\n\u2022 Make a small balls and roll it as paratta
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy : 387 cal Portion size : 2<\/strong>
\nCarbohydrates : 66 g No. Of Servings: 1<\/strong>
\nProtein : 13g
\nFiber : 13 g
\nFat : 8g<\/p>\n

Barley moong dhal-vegekichdi<\/strong><\/span>
\nIngredients<\/strong>
\nBarley- 1\/2cup
\nYellow moong dhal- \u00be cup
\nCarrot – 100gms
\nBottle guard- 50gms
\nPeas- 100gms
\nCumin- 1 tspn
\nGreen chillies \u2013 4 pcs
\nTurmeric \u2013 0.25 tspn
\nAsaefoetida \u2013 0.25tspn
\nSalt to taste
\nPeppercorns \u2013 3nos
\nCurry leaves- 25 gms
\nCoriander leaves \u2013 25 gms
\nBay leaf- 2
\nCloves- 2
\nOil \u2013 2 tbspn
\nMETHOD :<\/strong>
\n1. To make Barley moong dhal vegetable kichdi, add the oil in a pressure cooker and add the cumin seeds.
\n2. When the seeds crackle, add the green chillies, asaefoetida, peppercorns, bay leaf, clovesand saute on a medium flame for a few seconds.
\n3. Add the bottle guard , carrot& peas and saute on a medium flame for 1 minute.
\n4. Add the barley, moong dhall, turmeric powder, salt and 4.5 cups of hotwater, mix well and pressure cook for 3 whistles.
\n5. Allow the steam to escape before opening the lid.
\n6. Serve it hot.
\nNutritive values per serving:<\/strong>
\nEnergy : 148kcal Portion size – 3<\/strong>
\nCarbohydrate : 25.8 gm No.of Serving – 5<\/strong>
\nProtein : 7.4 gm
\nFat : 1.7 gm<\/p>\n

Jowar Kale palak salad.<\/strong><\/span>
\nIngredients<\/strong>
\n\u2022 Soaked & cooked whole jowar -25gm Kale leaves, -50gm
\n\u2022 Chopped baby spinach -50gm Capsicum Cubes. -50gm
\n\u2022 Blanched broccoli florets. -150gm Mushroom – 50gm
\n\u2022 Olive oil -2tsp Lemon juice. -1\/2 tsp
\n\u2022 Grated ginger -1\/4 tsp Freshly ground black pepper. 1 tbsp
\n\u2022 Roasted Pumpkin seeds. -1 Tsp
\nMethod<\/strong>
\n\uf0d8 Firstly boil the whole jowar and keep it aside
\n\uf0d8 Take a bowl and add all the vegetables kale leaves, chopped baby spinach, capsicum cubes,
\n\uf0d8 Broccoli florets and mix well
\n\uf0d8 Later add the sprouts and mix well
\n\uf0d8 Add 2 tsp olive oil and \u00bd tsp lemon juice for taste
\n\uf0d8 Finally garnish the salad with grated ginger, grounded black pepper and 1 tsp roasted pumpkin
\n\uf0d8 Seeds
\n\uf0d8 Now the salad is ready to serve.
\nNutritive value:<\/strong>
\nEnergy- 228 cal Portion size-1<\/strong>
\nCarbohydrates-27 g No. Of servings-4<\/strong>
\nProtein- 6.5g
\nFat -0.2 g
\nFiber -6 g<\/p>\n

Vegetable Poha<\/strong><\/span>
\nIngredients<\/strong>
\n\u2022 1 cup rice flakes soaked : 50 gm
\n\u2022 2 onion finely chopped: 30 gms
\n\u2022 2 carrots finely chopped : 50 gms
\n\u2022 1 capsicum finely chopped: 30 gms
\n\u2022 1\/4 tsp salt to taste: 5 gm
\n\u2022 2 green chillis chopped finely: 20 gm
\n\u2022 2 tsp oil : 20 gm
\nInstructions<\/strong>
\n1. First of all take oil in a wok, add kalongi seeds ,cardamom,bay leafs ,when they splutter add onions and green chilly followed by ginger, saut\u00e9 till it becomes tender.
\n2. Now add carrot and capsicum, then saut\u00e9 till they soften a bit
\n3. Now add salt, curry leaves.
\n4. Now add rice flakes and cover it for 5-6 minutes.
\n5. Mix properly garnish it with crushed sesame and coriander leaves (optional) Nutritive value per serving:<\/strong>
\nCalories – 185 kcal
\nCarbohydrate – 38 g ,
\nDietary Fiber – 11 g
\nFat – 1 g
\nProtein – 9 g<\/p>\n

BUCKWHEAT DOSAS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBuckwheat \u2013 150 gms
\nUrad dhal \u2013 25gms
\nAsafoetida \u2013 5gms
\nCoriander leaves \u2013 20gms
\nMustard seeds -5gms
\nsalt \u2013 as per taste
\nOil \u2013 10ml
\nGreen chilly \u2013 1 no
\nPREPARATION<\/strong>
\n1. To prepare this delicious dosa recipe, wash and finely chop green chillies in a bowl. Next, take a blending jar and add urad dal along with buckwheat in it, grind well to get a fine powder.
\n2. On the other hand, heat 2 teaspoons of oil in a frying pan and add mustard seeds to it. When the seeds start to crackle, add asafoetida in it and saute over medium flame.
\n3. Saute for a few seconds and add the chopped green chillies and required amount of water to it. Mix well and pour the mixture into the flour powder. Mix well to get a smooth batter
\n4. Grease a non-stick pan with few drops of oil and spread a small amount of the batter from the centre. Cook from both the sides until it turns golden brown.
\nNUTRITIVE VALUES :<\/strong>
\nEnergy \u201339 k cal
\nProtein -1.4 g
\nCarbohydrates \u2013 6.1 g
\nFat \u20131 g
\nFiber \u2013 0.9 g
\nPortion size \u2013 2<\/strong>
\nServing size- 4<\/strong><\/p>\n

JOWAR METHI ROTI<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nJowar- \u00be Cup
\nWhole wheat flour- \u00bc cup
\nFenugreek leaves- \u00bc cup
\nCoriander-1\/4 cup
\nOil-2 tsp
\nMETHOD:<\/strong>
\nCombine all the ingredients in a bowel and knead into a soft dough using enough water
\nDivide the dough into 8 equal portion and roll out each portion make a circle using a little jowar flour
\nHeat a non-stick tava and cook the roti, brown spots appear on the both sides
\nServe the Jowar methi roti roti with Mint chutney.
\nNutritive Value Per Portion:<\/strong>
\nEnergy : 55kcal CHO : 9.1gm Portion Size- 2<\/strong>
\nProtein : 1.4g Fat : 1.4gm No. of Serving- 8<\/strong>
\nFiber : 0.5 g
\nCholesterol : 0.5mg<\/span><\/p>\n

Moong Dal Paneer Protein Recipe<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nMoong Dal soaked overnight or 3-4 hours 56 gm
\nGinger- \u00bd inch
\nGreen Chilli – 1-2 pc
\nmint Leaves – 2 tbsp
\nlow fat Paneer grated – 60 gm
\nOnion fine chopped – 35 gm
\nTomato fine chopped – 45.5 gm
\nCoriander Leaves fine chopped – 2 tbsp
\nGreen Chilli fine chopped – 2pc
\nBlack Pepper Powder and Salt to taste
\nBrown bread – 1 slice
\nchat masala – \u00bc tsp
\nMethod<\/strong>
\n\u2022 .grind the soaked moong dal coarsely
\n\u2022 Transfer it to a bowl
\n\u2022 Add remaining ingredients and mix well
\n\u2022 Top the brown bread with moong dal mix
\n\u2022 Toast the bread on both sides
\nNutrient values per Sandwich<\/strong>
\nEnergy 250 cal
\nProtein 15 g
\nCarbohydrates 31 g
\nFiber 5 g
\nFat 5 g
\nNo of serving -1-2<\/strong><\/p>\n

JOWAR AND TOMATO CHILLA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nJowar atta \u2013 \u00bc cup Wheat flour \u2013 \u00bc cup Oats flour \u2013 \u00bc cup Onion , chopped \u2013 \u00bc cup Tomato , chopped \u2013 \u00bc cup Coriander , chopped \u2013 2 tbsp Green chillies , chopped \u2013 2 tbsp Oil \u2013 2 tsp Salt as per taste
\nMETHOD<\/strong>
\n\u2022 In a large mixing bowl , combine all jowar , oats , wheat flour with \u00be cup of water and combine them together to make a thick batter
\n\u2022 Now , add the chopped tomatoes , onions , chillies and coriander
\n\u2022 Mix these well into a pourable consistency
\n\u2022 Preheat the non-stick tawa and brush a little oil on it
\n\u2022 Keep the temperature to low
\n\u2022 Pour a ladle full of batter into the non stick tawa and spread it out evenly ,in a circular motion.
\n\u2022 Let it cook for 2 minutes on either side or until you achieve a brown layer at each side,
\n\u2022 Repeat the previous two procedures to make more chillas
\n\u2022 Serve the nourishing jowar and tomato chilla with mint and coriander chutney or yogurt
\nNUTRITIONAL CONTENT PER SERVING<\/strong>
\nEnergy \u2013 95 cal Portion size – 1<\/strong>
\nProtein \u2013 2.4 g No. of serving – 1<\/strong>
\nFat \u2013 3.3 g
\nCarbs \u2013 14.2 g.
\nFibre \u2013 1.9 g.<\/p>\n

JOWAR ROTI WITH CHANNA MASALA<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nJowar (white millet )flour – \u00bc cup Salt – to taste
\nMETHOD:<\/strong>
\n\uf076 To make jowar roti, heat \u00be cup of water in a deep non stick pan , switch off the flame, add the jowar flour and mix well keep aside to cool slightly.
\n\uf076 Transfer the mixture into a deep bowl and knead into a soft dough using 1 to 2 tbsp of water if needed .
\n\uf076 Divide the dough into 7 equal portions.
\n\uf076 Take a portion the dough ,flatten it slightly and place it on a dusted rolling board and roll with your hands into a 125 mm .
\n\uf076 Heat a non-stick tava (griddle) on a medium flame and when hot , place the jowar roti gently over it.
\n\uf076 Cook it till small bilsters appear on the surface.turn over the jowar roti and cook for few more seconds .
\n\uf076 Cook the jowar roti on an open flame till it puffs up and brown spots appear on both the sides .
\n\uf076 Serve the jowar roti immediately.
\nNUTRITIVE VALUE PER SERVING :<\/strong>
\nEnergy – 49 cal
\nCarbohydrate -10.2 g
\nProtein – 1.5 g
\nFat – 0.3g
\nFiber – 1.4g<\/p>\n

CHANA MASALA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWhite chana 100 gm Chopped onion 1
\nChopped garlic 1 Chopped ginger 1
\nChana masala \u00bd tsbp Chilli powder \u00bc tsbp
\nTurmeric powder negligible tsp Coriander powder \u00bd tbsp
\nCumin seeds \u00bc seeds Salt to taste
\nPREPARATION METHOD<\/strong>
\n\uf076 To make chana,combine the chana,salt enough water in a pressure cooker and pressure cook for three whistles.
\n\uf076 Allow the steam to escape before opening the lid.
\n\uf076 Heat the oil in a deep pan and add the cumin seeds
\n\uf076 When the seeds crackle add the oinion, ginger and garlic and saut\u00e9 on a medium flame for 1 to 2 minutes (or) till the onions turn translucent
\n\uf076 Add the chana masala ,chilli powder ,turmeric powder,coriander powder,cumin seeds powder,salt and 1 cup of water , mix well and cook on a medium flame for 1 to 2 minutes while stirring occasionally.
\n\uf076 Add the chana mix well and cook on a medium flame for 5 to 7 minutes while stirring occasionally.mash the chana once lightly with a help of a masher.
\n\uf076 Sereve the chana hot
\nNUTRITIVE VALUS PER SERVING<\/strong>
\nEnergy 223 kcal
\nProtein 7.2 gm
\nCarbohydrates 26.8 gm
\nFiber 11.7 gm
\nFat 9.7 gm<\/p>\n

Buckwheat Dosa<\/strong><\/span>
\nIngredients<\/strong>
\n\u2022 Buck wheat -100gm Urad dal -25gm \u2022 Oil – 1 tbsp Mustard seeds -1 tsp \u2022 Mustard seeds – 1 tsp Asafoetida -1\/4 tsp
\n\u2022 Finely chopped green chillies – 2 tsp Finely chopped coriander -2 tbsp \u2022 Salt to taste
\nMethod<\/strong>
\n1. Combine the buckwheat and urad dal in a mixer and blend to a fine powder.
\n2. Transfer the powder in a bowl and keep aside.
\n3. Heat the oil in a pan and add the mustard seeds.
\n4. Add the asafoetida and saute on a medium flame for a few seconds.
\n5. Add green chillies, coriander, salt and 3 \u00bc cups of water mix well.
\n6. Heat a non-stick tava and grease it lightly with oil.
\n7. Pour a ladleful of batter on the pan. Pour a little oil around buckwheat dosa and cook on both the sides till golden brown in color.
\nNutrient values:<\/strong>
\nEnergy : 139 k.cal Portion size – 3<\/strong>
\nCarbohydrates : 16.1 grams No. Of servings – 4<\/strong>
\nProtein : 8 grams
\nFat : 3.5 grams
\nFibre : 2.9 grams<\/p>\n

METHI LEAVES WHAET PARATHA<\/strong><\/span>
\nINGREDINETS:<\/strong>
\nMethi Leaves \u2013 100 Gram (Finely Chopped)
\nWhaet Flour \u2013 100 Gram
\nTurmeric Powder \u2013 A Pinch
\nChilli Powder \u2013 1 Tsp
\nSalt \u2013 To Taste
\nMETHOD:<\/strong>
\n1. In A Bowl Add Wheat Flour And All The Ingraedients And Kneed It As A Soft Dhough Keep Aside For 15 Mins
\n2. After Make As A Small Balls And Roll It As Paratha
\n3. Heat A Pan Make It As A Partha Serve It With A Cucumber Raitha
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy: 150.1 Portion size: 2<\/strong>
\nCarbohydrate: 18.91 No of serving: 4<\/strong>
\nProtein:3.92
\nFat: 6.21<\/p>\n

VEGETABLES POHA\/UPPUMA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nRice flakes-100gm
\nOnion-25gms
\nCurry leaves -few
\nPea nuts -10gm
\nTurmeric powder- 1\/3 tsp
\nOil -5gm
\nSalt for taste
\nMETHOD<\/strong>
\nWash and soak the rice flakes of 5 minutes
\nHeat the pan and add oil add peanuts curry leaves onion and rice flakes then mix well
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy -86 kcal
\nCarbohydrates- 24gm
\nFat- 7gm
\nProtien-3gm
\nNo of serving 6<\/p>\n

SPINACH PULKA WITH TOFU CURRY<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWhole Wheat Flour -75gm Onion- 1 Thinly Sliced
\nSpinach Leaves (Around 10-12 Leaves) Tomato Puree- 1.5 Cups
\nRoasted Cumin Powder-1\/2 Teaspoon Ginger Garlic Paste- 1 Tsp
\nFew Drops Of Oil For Kneading The Dough Coriander Leaves To Garnish
\nTurmeric Powder-1\/2 tsp Red Chilly Powder -1 Tsp
\nGaram Masala -\u00bd Tsp Coriander Powder – \u00bd Tsp
\nSalt To Taste
\nMETHOD<\/strong>
\n<\/span>\uf076 Heat 2 cups of water in a sauce pan. When it begins to boil, add washed spinach leaves to it and cook for 1-2 minutes. Put off the flame. Let the leaves sit in hot water for few seconds.
\n\uf076 After a minute or so, drain the spinach leaves and transfer to a grinder jar. Pulse to get a puree.
\n\uf076 Heat a table spoon of oil in a pan. Add the onion and cook till soft, about five minutes.
\n\uf076 Add the ginger garlic paste and cook for a minute.
\n\uf076 Add the tomato puree and cook till they get thick.
\n\uf076 Now add the tomato paste and all the spices- turmeric, chilly powder, coriander powder, garam masala and salt. Cook for five minutes or till oil slightly oozes out.
\n\uf076 Add the cashew cream and a cup of water. Bring it to boil and simmer for 5-7 minutes.
\n\uf076 Check for seasoning and adjust accordingly.
\n\uf076 Add the fried tofu and gently toss. Cook for two minutes and turn off the heat.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy – 432 kcal Portion size-2<\/strong>
\nCarbohydrates – 46.2 g No. of serving- 4<\/strong>
\nProtein -12.5g
\nFat – 8.27 g<\/p>\n

SPROUTED GREENS GRAM ADAI<\/strong><\/span>
\nINGREDIENTS:-<\/strong>
\nSprouted green grams – 100 gm
\nRice flour – 50 gm
\nOnion (small) – 50 gm
\nGinger – 1 inch
\nGreen chilies – 2
\nOil – 1 tsp
\nSalt to taste
\nMETHOD:-<\/strong>
\nSoak greens grams over night in water, then tie it in a cloth and allow it to sprout. Grind with ginger, green chilies, rice flour and salt. Cut onion into small pieces and add to the batter. Heat tava and smear with oil. Spread ladleful of batter evenly and fry both sides. Serve hot with tomato, mint or coriander chutneys.
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy : 291 Kcal Portion Size – 1<\/strong>
\nCarbohydrate : 51g No. of Serving – 2<\/strong>
\nProtein : 14.1g
\nFat : 3.3 g<\/p>\n

CAULIFLOWER STUFFED CHAPATHI<\/strong><\/span>
\nIngredients<\/strong>
\nWheat flour -50g
\nOnion -75g Garam masala -2tsp
\nTurmeric powder -2tsp Oil -20g
\nPepper powder -1tsp Water -300ml
\nCauliflower – 1 tsp
\nMethod :<\/strong>
\n\u2022 Mix flour with salt; add hot water gradually and knead in to smooth dough.
\n\u2022 Rest until the stuffing gets ready,wash and clean cauliflower properly.
\n\u2022 Cut in to extra thin slices like crushed.
\n\u2022 Heat oil in a non-stick pan; add onion ,cauliflower.
\n\u2022 Add salt, turmeric powder, coriander powder, pepper powder and garam masala. cooks it for 5-10 minutes,
\n\u2022 Add chopped coriander leaves; mix well and turn off heat.
\n\u2022 Allow to cools down completely before stuffing.
\n\u2022 Make the dough in to equal medium balls.Flatten it.Cook on both sides.Serve hot
\nNutritive value as per serving<\/strong>
\nenergy -301kcal
\nfat -10g
\ncarbohydrates -41g
\nprotein -7.6g
\nno.of serving -1<\/strong><\/p>\n

UKKARISIDA RAGI ROTTI<\/strong><\/span>
\nINGREDIENT:<\/strong>
\nRagi -1\/2 cup (50 GMS) water-1\/2 cup
\nSalt -1\/3 tsp Optional (Ghee-1\/2 tsp)
\nMETHOD OF PREPARATION:<\/strong>
\n1. In a pan heat water until it boil
\n2. Add salt and stir well
\n3. Add ragi flour and mix well turn off flam allows to cool for 5 mins transfer to a bowl. Make a soft dough.
\n4. Pinch portions dust with wheat ot ragi flour roll gently with little pressure roller thin as possible.
\n5. Press gently with wet cloth (make rotti soft) while making rotti in flame cook well on both sides on medium flame place of direct flame puffs up.
\n6. Apply ghee on each rotti for extra flavor and softness
\n7. Serve hot with suitable chutney
\nNUTRITIVE VALUE<\/strong>
\nEnergy- 164 kcal portion size-2<\/strong>
\nProtein- 3.65 gm no of serving-1<\/strong>
\nCarbohydrates -36gm
\nFat- 0.65 gm
\nFibre- 5.7<\/p>\n

FISH TIKKA<\/strong><\/span>
\nIngredients:<\/strong>
\nCod (boneless and skinless) : 500g Red chillies (crushed) : 2 tbsp
\nCumin seeds (roasted and powdered) : 1 tbsp Vinegar : 2 tbsp
\nLemons : 2 Oil : 2 tbsp
\nMethod:<\/strong>
\nMix all ingredients and marinate fish for 1 to 2 hours.
\nThread on skewers and cook in hot pan, squeeze lemon juice on fish. Serve it hot.
\nKitchen-Friendly View
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nEnergy : 114.06 cal Portion size :2<\/strong>
\nCarbohydrates : 66 g No. Of Servings:4<\/strong>
\nProtein : 13.1g
\nFibre : 1.3 g
\nFat : 4.75g<\/p>\n

PUMPKIN PARATHA<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\n\u2022 Wheat flour-40g
\n\u2022 Pumpkin-25g
\n\u2022 Cucumber-20g
\n\u2022 Curd-20g
\n\u2022 Salt to taste
\nMETHOD:<\/strong>
\n\uf076 Take wheat flour , add pumpkin puree ,salt and some water to make a soft dough
\n\uf076 Make a small balls and roll it as paratha
\n\uf076 Heat tawa cook paratha on both sides .Serve hot with curd or raitha
\nNUTRITIVE VALUE:<\/strong>
\nCalorie: 153.4g
\nProtein: 5.2g
\nCarbohydrate: 28.7g No.of.servings:1<\/strong>
\nFibre: 4.8g
\nFat: 6.12g<\/p>\n

ZUCCHINI PASTA AND BAJRA ROTI<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nZucchini 150gm
\nTomato puree homemade -2tbsp
\ngarlic gloves -2-3 chopped
\nPepper powder- 1 tbsp
\nRed chili fiakes-1tbsp
\nSalt
\nOil- 1 tsp
\nMETHODS<\/strong>
\n\uf076 Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are reached. Turn zucchini over and continue ‘peeling’ until all the zucchini is in long strips.
\n\uf076 Discard seeds. Slice the zucchini into thinner
\n\uf076 Strips resembling spaghetti.
\n\uf076 Now take a pan add little olive oil let it heat now add chopped garlic saut\u00e9 it and add tomato puree iet it get cooked well.
\n\uf076 Add chili fakes, pepper powder and salt mix well to this add zucchini which resembles spaghetti let it cook for 8-12 mins and pasta is ready serve hot.
\nNUTRITIVE VALUE<\/strong>
\nCalories -35.99kcal no.of serving 1<\/strong>
\nCarbs -4.31g
\nProtein -1.92g
\nFiber-3.98g<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Methi Jowar Roti Ingredients : \u25cf Jowar flour 60gms \u25cf Fenugreek leaves 30gms \u25cf Onion 10gms(small) \u25cf Turmeric powder \u00bc […]<\/p>\n","protected":false},"author":1,"featured_media":16452,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[350,392],"tags":[],"class_list":["post-14345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-diabetes-diet"],"acf":[],"yoast_head":"\nWorld Diabetes Day Special \u2013 Dinner Recipes - Dr. Mohan's<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"World Diabetes Day Special \u2013 Dinner Recipes - Dr. Mohan's\" \/>\n<meta property=\"og:description\" content=\"Methi Jowar Roti Ingredients : \u25cf Jowar flour 60gms \u25cf Fenugreek leaves 30gms \u25cf Onion 10gms(small) \u25cf Turmeric powder \u00bc […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\" \/>\n<meta property=\"og:site_name\" content=\"Dr. Mohan's\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-12T05:51:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-26T08:23:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"700\" \/>\n\t<meta property=\"og:image:height\" content=\"358\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"mohansadmin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"mohansadmin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"32 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\"},\"author\":{\"name\":\"mohansadmin\",\"@id\":\"https:\/\/drmohans.com\/backend\/#\/schema\/person\/7821b4d8ed3430394025cd2e76f60bf4\"},\"headline\":\"World Diabetes Day Special \u2013 Dinner Recipes\",\"datePublished\":\"2022-11-12T05:51:14+00:00\",\"dateModified\":\"2024-11-26T08:23:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\"},\"wordCount\":6771,\"image\":{\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg\",\"articleSection\":[\"Blogs\",\"Diabetes Diet\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\",\"url\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\",\"name\":\"World Diabetes Day Special \u2013 Dinner Recipes - Dr. Mohan's\",\"isPartOf\":{\"@id\":\"https:\/\/drmohans.com\/backend\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg\",\"datePublished\":\"2022-11-12T05:51:14+00:00\",\"dateModified\":\"2024-11-26T08:23:35+00:00\",\"author\":{\"@id\":\"https:\/\/drmohans.com\/backend\/#\/schema\/person\/7821b4d8ed3430394025cd2e76f60bf4\"},\"breadcrumb\":{\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage\",\"url\":\"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg\",\"contentUrl\":\"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg\",\"width\":700,\"height\":358},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/drmohans.com\/backend\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"World Diabetes Day Special \u2013 Dinner Recipes\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/drmohans.com\/backend\/#website\",\"url\":\"https:\/\/drmohans.com\/backend\/\",\"name\":\"Dr. Mohan's\",\"description\":\"Diabetes Specialist in Chennai\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/drmohans.com\/backend\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/drmohans.com\/backend\/#\/schema\/person\/7821b4d8ed3430394025cd2e76f60bf4\",\"name\":\"mohansadmin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/drmohans.com\/backend\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7a77388e3871a240960c0bd6d4387dd7a010bee757f36905b601a76dc5e41e05?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7a77388e3871a240960c0bd6d4387dd7a010bee757f36905b601a76dc5e41e05?s=96&d=mm&r=g\",\"caption\":\"mohansadmin\"},\"sameAs\":[\"https:\/\/drmohans.com\/backend\"],\"url\":\"https:\/\/drmohans.com\/backend\/author\/mohansadmin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"World Diabetes Day Special \u2013 Dinner Recipes - Dr. Mohan's","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/","og_locale":"en_US","og_type":"article","og_title":"World Diabetes Day Special \u2013 Dinner Recipes - Dr. Mohan's","og_description":"Methi Jowar Roti Ingredients : \u25cf Jowar flour 60gms \u25cf Fenugreek leaves 30gms \u25cf Onion 10gms(small) \u25cf Turmeric powder \u00bc […]","og_url":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/","og_site_name":"Dr. Mohan's","article_published_time":"2022-11-12T05:51:14+00:00","article_modified_time":"2024-11-26T08:23:35+00:00","og_image":[{"width":700,"height":358,"url":"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg","type":"image\/jpeg"}],"author":"mohansadmin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"mohansadmin","Est. reading time":"32 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#article","isPartOf":{"@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/"},"author":{"name":"mohansadmin","@id":"https:\/\/drmohans.com\/backend\/#\/schema\/person\/7821b4d8ed3430394025cd2e76f60bf4"},"headline":"World Diabetes Day Special \u2013 Dinner Recipes","datePublished":"2022-11-12T05:51:14+00:00","dateModified":"2024-11-26T08:23:35+00:00","mainEntityOfPage":{"@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/"},"wordCount":6771,"image":{"@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage"},"thumbnailUrl":"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg","articleSection":["Blogs","Diabetes Diet"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/","url":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/","name":"World Diabetes Day Special \u2013 Dinner Recipes - Dr. Mohan's","isPartOf":{"@id":"https:\/\/drmohans.com\/backend\/#website"},"primaryImageOfPage":{"@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage"},"image":{"@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage"},"thumbnailUrl":"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg","datePublished":"2022-11-12T05:51:14+00:00","dateModified":"2024-11-26T08:23:35+00:00","author":{"@id":"https:\/\/drmohans.com\/backend\/#\/schema\/person\/7821b4d8ed3430394025cd2e76f60bf4"},"breadcrumb":{"@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#primaryimage","url":"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg","contentUrl":"https:\/\/drmohans.com\/backend\/wp-content\/uploads\/2022\/11\/dinner-recipes.jpg","width":700,"height":358},{"@type":"BreadcrumbList","@id":"https:\/\/drmohans.com\/backend\/wdd-dinner-recipes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/drmohans.com\/backend\/"},{"@type":"ListItem","position":2,"name":"World Diabetes Day Special \u2013 Dinner Recipes"}]},{"@type":"WebSite","@id":"https:\/\/drmohans.com\/backend\/#website","url":"https:\/\/drmohans.com\/backend\/","name":"Dr. Mohan's","description":"Diabetes Specialist in Chennai","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/drmohans.com\/backend\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/drmohans.com\/backend\/#\/schema\/person\/7821b4d8ed3430394025cd2e76f60bf4","name":"mohansadmin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/drmohans.com\/backend\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7a77388e3871a240960c0bd6d4387dd7a010bee757f36905b601a76dc5e41e05?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7a77388e3871a240960c0bd6d4387dd7a010bee757f36905b601a76dc5e41e05?s=96&d=mm&r=g","caption":"mohansadmin"},"sameAs":["https:\/\/drmohans.com\/backend"],"url":"https:\/\/drmohans.com\/backend\/author\/mohansadmin\/"}]}},"_links":{"self":[{"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/posts\/14345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/comments?post=14345"}],"version-history":[{"count":1,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/posts\/14345\/revisions"}],"predecessor-version":[{"id":16454,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/posts\/14345\/revisions\/16454"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/media\/16452"}],"wp:attachment":[{"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/media?parent=14345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/categories?post=14345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drmohans.com\/backend\/wp-json\/wp\/v2\/tags?post=14345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}