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Lite bites

There is such an information onslaught these days,especially in health related issues that it is becoming increasingly imperative to follow scientifically proven research conclusions.

Written by EXPRESS FEATURES SERVICE |
February 3, 2009 1:06:07 am

There is such an information onslaught these days,especially in health related issues that it is becoming increasingly imperative to follow scientifically proven research conclusions. So,while these issues keep changing,I will try my sincere best in helping you stay on top of this unfiltered nutrition information overload. Here is the best foolproof option topping the entire list. Consider the low calorie alternatives for high calorie food ingredients. The irresistible desserts,fried snacks and chocolates eaten in smaller quantities are still very high in calorie density. There are many low-calorie alternatives which provide new ideas for old favourites. When making a food choice,remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few,if any,vitamins and minerals. Total calories in a deep fried samosa depends on its size,stuffing and frying medium. Generally,the larger ones can have up to 350 calories. Why give up on the old favourite when you can work around the recipe to cut down its calories by half!

BAKED WHOLE WHEAT SAMOSAS
Ingredients
Makes 12)

For the dough
2 cups whole wheat flour
1/8 tsp salt
1 cup plain,non-fat yoghurt

For the filling
2 cups mini boiled potatoes,skin on,cubed
1 cup onion,chopped
1 tbsp canola oil
1 clove of garlic,chopped
1 inch cube of ginger root,peeled and grated
1 tsp cumin seed
2 tsp curry powder
1 cup green peas
Cayenne pepper (optional) and salt to taste

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Method
For preparing the dough,add yoghurt to the flour to which salt is added. Knead well adding more flour as needed. Wrap tightly. Place in the fridge until ready. For the filling,heat oil over medium heat,add onion,garlic,ginger,cumin,curry powder and salt. Cook until the onion starts to soften. Add peas and cook until heated. Remove and add the potatoes. Toss to blend. Preheat oven to 425º F (220º C). On floured surface,roll dough into a long rope. Divide it evenly into 12 pieces. One by one roll each piece into a circle. Place about 2 tbsp of filling on each circle and fold over. Dampen inside edge with finger dipped in water and crimp edges with a fork. Brush sparingly with oil. Place the samosas on greased baking sheet and cook 15 minutes. Remove them from the oven. Reduce the oven temperature to 350º F (180º C). Flip the samosas over and bake for an additional 5-10 minutes. Serve hot with coriander and mint chutney.

Nutritional information per samosa
Calories: 142
Protein: 5 g
Total fat: 3 g
Saturated fat: 0 g
(The writer is a city based food and diet consultant who can be contacted at adda.mehrotra@gmail.com)

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