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Spinach and Corn Soup

  • serving-size
    1 Bowl
  • calories
    145 kcal
  • protein
    5 gms
  • fat
    4 gms
  • carbohydrates
    23 gms

INGREDIENTS

  • Spinach leaves - 1 cup (chopped)
  • Sweet corn kernels - 2 tbsp
  • Onion - 1 small (chopped finely)
  • Garlic - 1 clove (grated)
  • Olive oil - ½ tsp
  • Water - 2 cups
  • Low fat milk - 1 tbsp
  • All purpose flour - 1 tsp
  • Salt and pepper - to taste (keep salt low)

DIRECTIONS

  • Wash and boil the spinach leaves in ½ cup of water until soft. Drain any excess water.
  • Blend the boiled spinach in a grinder to for a smooth paste.
  • In a separate pan, boil the corn kernels till tender. Drain the excess water and set aside.
  • Heat a non-stick pan, lightly spray with oil and sauté garlic and onion till golden.
  • Blend in flour and roast for a minute.
  • Add the pureed spinach, boiled corn and 2 cups of water; stir well.
  • Add the seasonings and bring to boil.
  • Then simmer on low heat for 5 minutes or until the water is thick/reduced to half. Keep stirring in between.
  • Now add milk and cook for another 2 minutes.
  • Serve hot.

Vegetable and Sprouts Soup

  • serving-size
    1 Bowl
  • calories
    70 kcal
  • protein
    3 gms
  • fat
    3 gms
  • carbohydrates
    9 gms

INGREDIENTS

  • Mixed vegetables (carrots, french beans, peas and potato) - ½ cup chopped
  • Tomato puree - 1 tbsp
  • Sprouts - ½ cup
  • Garlic and ginger paste - 1 tsp
  • Coriander leaves (chopped) - 1 tsp
  • Oil - ½ tsp
  • Water - 2 cups
  • Salt and pepper to taste (keep salt low)

DIRECTIONS

  • Heat a deep pan and spray with oil.
  • Now saute ginger and garlic paste for 1 minute.
  • Add tomato puree and sauté for another minute.
  • Blend in the flour and add chopped mixed vegetables.
  • Add water; bring to a boil; then simmer on medium heat until all vegetables are tender and cooked.
  • Add coriander leaves and sprouts; stir and cook for another 2 minutes on low heat.
  • Season with salt and pepper.
  • Serve hot.

Egg Cups with Multigrain Toast

  • serving-size
    4 cups, 1 toast
  • calories
    190 kcal
  • protein
    12 gms
  • fat
    1 gms
  • carbohydrates
    32 gms

INGREDIENTS

  • Multigrain Bread slices - 1
  • Eggs - 2
  • Boiled corn - ¼ cup
  • Red Chili powder - a pinch
  • Capsicum, tomato, onion - ¼ cup (finely chopped )
  • Green chutney* - 1 tsp
  • Chaat masala - ½ tsp
  • Salt a pinch

DIRECTIONS

  • Boil the eggs; remove the shell and cut them into half; also remove yolk and keep aside.
  • Prepare the corn chaat by mixing boiled corn, vegetables, green chutney and seasonings.
  • Fill the halved and hollowed egg whites with the corn chaat.
  • Serve the prepared egg cups with toasted multigrain bread.

Broccoli and Bean Salad

  • serving-size
    1 Bowl
  • calories
    65 kcal
  • protein
    5 gms
  • fat
    1 gms
  • carbohydrates
    10 gms

INGREDIENTS

  • French beans - 5-6 beans (25 g)
  • Broccoli - 1 cup (cut into medium sized florets)
  • Tomato - 1 small
  • Powdered sugar a pinch
  • Salt a pinch

MUSTARD DRESSING

  • Mustard sauce - ½ tsp
  • Salt and pepper - a pinch each
  • Curd - 1 tsp
  • Lemon juice - 1 tsp
  • Garlic - 1 clove crushed
  • Water as required

DIRECTIONS

  • Mix all ingredients under the dressing section in a small bowl to prepare mustard dressing.
  • String the beans and cut them into 1 inch long pieces.
  • Cut tomato lengthwise into slices and remove the pulp.
  • Boil 200ml water with a pinch of salt and sugar.
  • Add broccoli to the boiling water and boil for 2 minutes.
  • Add beans and boil till both vegetables are fork tender.
  • Strain the vegetables and drain out all the water.
  • Pat the vegetables dry on a cloth napkin and transfer them to a mixing bowl.
  • Add the sliced tomato and mix all the ingredients.
  • Now add the dressing to the above mixture
  • Toss to mix well and serve cold.

Sprouts Tokri

  • serving-size
    2 Bowl
  • calories
    175 kcal
  • protein
    5 gms
  • fat
    6 gms
  • carbohydrates
    24 gms

INGREDIENTS

  • Brown bread - 2 slices
  • Olive oil - 1 tsp
  • Chili flakes, oregano - ¼ tsp each
  • Chaat masala and black pepper - a pinch each
  • Sprouts - 1 tbsp (steamed)
  • Pomegranate seeds - 2 tsp
  • Onions - 1 tsp (finely chopped)
  • Cucumber - 1 tsp (finely chopped)
  • Coriander leaves - 1 tsp (chopped)
  • Lemon juice - ½ tsp
  • Salt to taste

DIRECTIONS

  • Keep the bread slices on a rolling board (chakla); with the help of a rolling pin (belan) apply pressure and roll out the slices thinly.
  • Now cut the slices into a round shape using 3-4 inch diameter steel bowl. Keep aside.
  • In a small bowl mix olive oil, chili flakes, oregano, chaat masala, and black pepper; apply this spread on the round slices with a butter knife.
  • Take a muffin tray, place the round slices in the moulds to line them like a bowl; grill for 6-7 minutes or till evenly browned on the edges.
  • Now mix sprouts, onions, cucumber, pomegranate, coriander leaves, lemon juice and salt in a bowl.
  • Add the prepared mixture in the sprout cups and serve.
Water Melon and Cucumber Salad

Water Melon and Cucumber Salad

  • serving-size
    1 Soup Bowl
  • calories
    30 kcal
  • protein
    1 gm
  • fat
    NEG
  • carbohydrates
    6 gms

INGREDIENTS

  • Watermelon - 1 cup cubed seedless
  • Cucumber - 1 cup cubed
  • Green onion - 1 tbsp chopped
  • Minced fresh mint - 2 tbsp
  • Lemon juice - 1 tsp
  • Salt (low salt) and pepper to taste

DIRECTIONS

  • In a large bowl combine watermelon, cucumber, green onion and minced mint leaves.
  • Mix well to make a salad.
  • Whisk lemon juice, salt and pepper in a bowl to prepare dressing.
  • Pour the dressing over the salad and toss to coat.
  • Serve immediately.
Green Oats Cutlets - Appetizer

Green Oats Cutlets: Appetizer

  • serving-size
    2-3 Cutlets
  • calories
    190 kcal
  • protein
    10 gms
  • fat
    4 gms
  • carbohydrates
    27 gms

INGREDIENTS

  • Oats - ¼ cup
  • Peas - 2 tbsp
  • Spinach - 2 cups chopped
  • Green chilli - ½ tsp (chopped)
  • Fresh coriander - 1 tsp (chopped)
  • Ginger - ¼ tsp (finely chopped)
  • Salt and black pepper to taste
  • Lemon juice - ½ tsp
  • Oil - ¼ tsp

DIRECTIONS

  • Wash and boil spinach and peas separately in 1 cup water until soft; drain the excess water; set aside to cool.
  • Roast the oats in a non-stick pan on medium flame till they turn golden.
  • Now put the boiled vegetables, oats and all the other ingredients in a grinder to make rough paste.
  • Roll the paste to make balls; then flatten balls with hands to make cutlets.
  • Bake these in an oven at 375° F for 10 minutes (turning in between), till both sides are golden brown (an air fryer can also be used for the same). 
  • Serve hot with green chutney.
Chicken and Asparagus

Chicken and Asparagus: Main course

  • serving-size
    1 Bowl
  • calories
    299 kcal
  • protein
    38 gms
  • fat
    7 gms
  • carbohydrates
    21 gms

INGREDIENTS

  • Chicken breast - 100 g (skinless and boneless - chopped)
  • Roasted Cumin and Fennel Powder - 2 tsp
  • Salt and pepper to taste
  • Oil - ½ tsp
  • Onion - 1 small (chopped)
  • Garlic cloves - 3 (minced)
  • Chili pepper - 1 small (minced)
  • Fresh ginger - 1 tsp (minced)
  • Asparagus - 150 g (woody ends trimmed, cut into 1-inch pieces)
  • Light coconut milk - ½ tsp
  • Chopped fresh cilantro - ½ cup

DIRECTIONS

  • Toss chicken with cumin-fennel spice mixture and salt in a bowl.
  • Lightly grease a nonstick skillet with oil, add the chicken and cook, stirring frequently, until browned, then remove in a plate.
  • In the same utensil roast onion, garlic, chili and ginger; cook, stirring, until softened.
  • Add asparagus, sprinkle with the remaining spice mixture and cook, stirring for 2 minutes, now add coconut milk and mix well.
  • Return the chicken and any accumulated juice to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp.
  • Serve sprinkled with cilantro.
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