Portion Control Meal Plate:Cabbage Poriyal, Drumstick Horse Gram Kuzhambu, Pavakkai Poriyal, Brown Rice & Boiled Egg

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Here is a delicious meal plate of Cabbage Poriyal, Drumstick Horse Gram Kuzhambu, Pavakkai Poriyal, Brown Rice & Boiled Egg which will make your everyday meals healthy and nutritious. We have added vegetables that are seasonal in India and is most often prepared in our day to day kitchen. 

In this meal plate, we have simple stir fry of cabbage. Which is called as muttaikose, Patta gobi and so on in different language. The cabbage poriyal is simply stir fried and tempered with mustard seeds, dals and curry leaves. You can even add freshly grated coconut to keep it quite rich and tasty. Cabbage is packed with Vitamin C and Vitamin K. It helps to improve digestion and lowers any cholesterol level. 

Drumstick and Horse Gram Kuzhambu is a south Indian version of green leaves dal. Both are known for its healthy benefits and is packed with nutrition. The dal is made in a one pot pressure cooker which is quick and best way to make something simple and healthy for your meals. Drumstick leaves also known as Moringa, helps lower blood pressure, blood sugar in diabetics and is a also sleep aid. Its detoxifying effect may come from Moringa's ability to purify water.

We have then paired it with Pavakkai Poriyal, which is sweet and sour preparation of bitter gourd. The bitterness of the vegetables is subtle down by using jaggery and amchur powder. Bitter gourd helps in purifying the skin and treats any skin problems.This vegetable is also good for weight loss and is must to be added to a diabetic diet. 

To keep your diet rich in dietary fibre we have added brown rice instead of plain rice. Boiled eggs will help you gain the necessary protein that is required for your everyday function. 

Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements. 

Total Calories: 320 calories

  • Cabbage Poriyal - 1/2 Katori 
  • Murungakkai Kollu Kuzhambu - 1/2 Katori
  • Pavakkai Poriyal - 1/2 katori
  • Brown Rice - 1/2 katori
  • Boiled Egg - 1 

Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle. 

Sibyl Sunitha

Sibyl Sunitha

     
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