For the new episode of Fit meal@15, we have prepared a lavishing, nutritious and easy to make, everyone’s favorite “BREAKFAST MEAL”
MENU:
Bhurji Sandwich + Sautéed Veggies + Multivitamin Juice + Green dip
I know your mouth has started watering already, so let us make it worth by telling you a little more about this fit meal.
So, this fit meal is as usually enriched with high protein, high fiber, and loaded with a lot of essential vitamins and minerals required by the body.
HEALTH BENEFITS
- Helps in lowering bad cholesterol levels.
- Enhances the immune system and thyroid function.
- Lowers your risk of heart disease.
- Prevents obesity and helps in weight loss and management.
- Supports healthy digestion.
- It helps in detoxification.
- Helps boosts resistance against infections.
- Helps relieves constipation by stimulating metabolism.
INGREDIENTS
| 1 | Multigrain Bread | 2 |
| 2 | Low fat paneer | 60 g |
| 3 | Steamed beetroot | 1 |
| 4 | Steamed carrot | 1 |
| 5 | Capsicum | 1 |
| 6 | Tomato | 1 |
| 7 | Unprocessed cheese | 1 tsp. |
| 8 | Roasted peanuts | handful |
| 9 | Dried grated coconut | 1 tbsp. |
| 10 | Fresh coriander | some |
| 11 | Olive oil | 1 tsp. |
| 12 | Water | As required |
| 13 | Salt | As per taste |
| 14 | Jaggery powder | 1/2 tsp. |
| 15 | Black pepper | some |
| 16 | Chili flakes | some |
| 17 | Mixed herbs | some |
| 18 | Turmeric | pinch |
DIRECTIONS
Sautéed Veggies
- Dice half capsicum and tomato.
- Grease the tava with some oil, and sauté the half-diced capsicum.
- Add diced tomato to capsicum and sauté them altogether.
- Once sautéed, transfer them to a plate.
Bhurji Sandwich
- Chop the other half of capsicum and tomato.
- Grease the tava with some more oil, and add chopped capsicum and tomato.
- Sprinkle some salt, turmeric, chili flakes, and mixed herbs.
- Add mashed low-fat paneer and mix well.
- Let the Bhurji cook nicely.
- For assembling of sandwich:
- Grease the breads with some olive oil.
- Place the cooked Bhurji on either side of bread.
- Top it off with some unprocessed cheese and coriander leaves.
- After that, grease the tava with some oil, and cook the sandwich on both side until golden brown.
Green Dip
- In a mixer/ grinder, add roasted peanuts, and dried grated coconut, and blend well.
- Add chopped fresh coriander leaves to it.
- Also add salt, chili flakes, dried herbs, and some water, and blend well.
- And your dip is ready!
Multivitamin Juice
- In a blender jar add steamed carrots, beetroots, and jaggery powder, along with some water.
- And blend nicely.
Assemble your plate.
And your fit meal is ready to be enjoyed!
NUTRITIONAL INFORMATION
- Multigrain bread is enriched with protein, zinc, B-vitamins, and much more due to its combination of multiple grains.
- Beetroot, along with a great source of fiber, it is jam packed with the goodness of folate, manganese, potassium, iron, and Vitamin C.
- Other vegetables such as carrot, capsicum, and tomato, not only provides a very good amount of fiber but essential vitamins and minerals as well.
- Low Fat Paneer is enriched with calcium, Vitamin B12, magnesium, phosphorus, potassium, and high amounts of protein.
- Jaggery is one of the best plant-based iron sources.
- Dried coconut is abundant in fiber, vitamins C, E, B1, B3, B5, and B6, as well as minerals like iron, selenium, salt, calcium, magnesium, and phosphorus.
- Peanuts are rich in protein, healthy fats, fiber, magnesium, folate, Vitamin E, copper, etc.
NUTRITIONAL CALCULATIONS
| CALORIES | CARBS | PROTEINS | FATS |
| 400 Kcal | 48 g | 24 g | 28 g |
Do try this fit meal for your breakfast and relish it.