Portion Control Meal Plate: Chow Chow Kootu, Masoor Dal, Spinach Rice & Salad

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Here's a delicious and wholesome Portion Control Meal Plate which includes some mouth watering South Indian Recipes. This meal plate has Chow Chow Poricha Kootu, Masoor Dal Gassi, Spinach Rice, Carrot Cucumber Tomato Salad with Lemon and Coriander and Curd.

Filled with proteins, Masoor Dal Gassi is a delicious dal that you can make for your everyday meals. With the flavour of fresh spices and coconut, this dal will surely satisfy your taste buds. Along with Masoor Dal Gassi, we have served Chow Chow Poricha Kootu which is a simple South Indian side dish made from chow chow, moong lentils, ground coconut, cumin seeds, yogurt and curry leaves.

To complete the meal plate, we have served Spinach Rice, Carrot Cucumber Tomato Salad with Lemon and Coriander and Curd. Spinach is rich in Iron and this Spinach Rice is a good way to include spinach in your everyday meals. The salad makes the meal more nutritious and curd helps you in digestion. 

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: 330 calories

  • Dahi - 1 katori
  • Chow Chow Kootu - 1/2 Katori
  • Gassi - 1/2 Katori
  • Spinach Rice - 1 Katori
  • Salad - 1/2 Katori

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

1. Chow Chow Poricha Kootu Recipe

Chow Chow Poricha Kootu is a simple and tasty South Indian side dish that is made with white squash called chow chow. It is combined with moong lentils, ground coconut, cumin seeds, yogurt and curry leaves to form its delicious gravy base. Serve it along with Tawa Paratha or as a side dish to your South Indian meal. 

If you like this recipe, here are more everyday Chow Chow Recipes that you can make for your meals: 

chow chow poricha kootu recipe


2. Masoor Dal Gassi Recipe (Lentils in Tangy Coconut Curry)

Dal is good dish to include in your everyday meals as they are rich in proteins. Here, to make this Dal we have used Masoor Dal which is also good for diabetic people. Masoor Dal Gassi is a spicy, tangy Mangalorean gravy made with whole masoor dal and is cooked with fresh spices and coconut.

If you like this recipe, you can also try other Masoor Dal Recipes that you can make for your everyday meals:

  1. Methi Masoor Dal Recipe
  2. Tadkewali Masoor Dal Recipe
  3. Masoor Dal Makhni Recipe

Masoor dal recipe


3. Spinach Rice Recipe (Palak Pulao)

Mixed Rice, is a simple and delicious way to include vegetables in your meals. The best thing about it is you can even use leftover rice to make this Dish. Spinach Rice is a delicious rice recipe where rice is sauteed with spinach and everyday masalas. 

You can also try other Pulao Recipes, which you can also pack in your Lunch Box:

Spinach Rice Recipe


4. Carrot Cucumber Tomato Salad with Lemon and Coriander Recipe

A refreshing salad that is rightly paired with the meal which has all the essential vegetables needed to give you enough Vitamins into your diet. You are also free to try out different salads like : 

Carrot and cucumber salad Recipe

6. Homemade Curd 

It is good to eat curd with your everyday meals as it helps you in digestion. If you prefer Raitas, you can also make Lauki Raita, Palak Raita, Tomato Onion Cucumber Raita for this meal or serve a Masala Chaas with your meal. 

Homemade curd Recipe