In this edition of Portion Control Meal Plate, we have a delicious plate of Keerai Masiyal which is a simple stir fry of Palak, Lauki Chana Dal, Bhakri - a classic Maharashtrian bread, classic Salad of Tomato Onion and Cucumber, a simple Boiled Egg and cup of Homemade Curd.
If you have a look at the plate, there is a fantastic balance of nutrients that are being brought about with the inclusion of various vegetables, greens, multigrain flour bread and protein packed eggs and curd. The moment you finish this meal, you will not only feel satiated but also full of vigour due to the fact that the plate contains a lot of nutrient dense foods.
Keerai Masiyal and the salad add a lot of colour to the plate whilst the spinach adding to your daily iron and calcium intake, tasting just as great as to its nutritive value. Boiled Eggs, Chana dal and Curd add a huge boost of protein to your diet, keeping you fuller longer and filled with energy for a long time.
You can either decrease or increase the number of Bhakris to this portion control meal plate - Bhakri made with jowar flour, a millet flour contains complex carbohydrates that take time to digest and release sugar into your bloodstream slowly.
Below the portions you can take as a guideline while plating this meal. However this will change based on your nutrition needs.
Total Calories - 366 calories
- 1 Katori is approx 120 to 150 grams
- Keerai Masiyal - 1/2 katoti
- Carrot Salad - 1 Katori
- Bhakri - 1 piece ( you can have 2 based on your dietary needs)
- Lauki Chana Dal - 1/2 Katori
- Curd - 1 Katori
Do give this meal plate a try and do read our guidelines on How to Eat a Portion Controlled Meal
We wish you Happy Cooking & Healthy Eating
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1. Keerai Masiyal Recipe (Stir Fried Green with Mustard and Curry Leaves)
A healthy recipe of Palak or Spinach that is stir fried and tempered with mustard seeds and curry leaves. Preparation of Keerai Masiyal changes from home to home, some keep the palak finely chopped, some mash it or some even puree it - no matter what texture it is in, this dish definitely tastes fantastic.
One tip - Make sure to wash your keerai/ greens thoroughly, because when you make the stir fry even the slightest of mud particles will be apparent when chewing.
If you like this recipe of Keerai Masiyal, here are few more Keerai Recipes that you must try.
- Amaranth Keerai Poriyal Recipe - South Indian Amaranth Stir Fry Recipe
- Agathi Keerai Recipe
- Menthia Keerai Paruppu Usili Recipe (Steamed Lentil Crumbled With Fenugreek Leaves)
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2. Lauki Chana Dal Recipe (Bottle Gourd Cooked in Lentil Curry)
This Dal recipe is a perfect blend of two healthy ingredients - Chana Dal and Lauki or Bottle Gourd - an under rated vegetable. Lauki is a water rich & fibre rich vegetable, when combined with a popular dal like chana dal, it makes a great combination. Prepare this flavourful dal recipe and serve with along with Steamed rice or like in this meal plate, you can serve it Bhakris or rotis
If you like this recipe of Lauki Dal, here are a few more Chana Dal recipes that you must try
- Chana Dal And Methi Ki Sabzi Recipe
- Odiya Style Chana Dal With Potato & Pumpkin Curry Recipe
- Chana Dal Chutney Recipe
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3. Maharashtrian Kalanyachi Bhakri Recipe
Maharashtrian Kalanyachi Bhakri Recipe is a traditional Bhakri recipe made with jowar flour and urad dal. This flour is usually ground in large quantities in a grinding mill and stored for everyday use. Jowar is a popular grain /millet that is used in Maharashtrian cooking only next to Bajra and Whole Wheat.
If you like this Bhakri Recipe, here are a few more Bhakri recipes you must try.
- Rice Flour Bhakri Recipe (Maharashtrian Tandalachi Bhakri)
- Onion Rava Bhakri Recipe (Goan Kanyachi Bhakri)
- Bajri-Til Bhakri Recipe (Sesame Crusted Bajra Flatbread)
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4. Carrot Cucumber Tomato Salad with Lemon and Coriander Recipe
This salad is a simple Indian Salad that can be prepared in less than 10 minutes. All you need to do is to grate carrots, finely chop cucumber, tomatoes and onions and spiced it with green chillies. Add in chopped coriander leaves, a handful of roasted peanuts for an added crunch and drizzle lemon on top - Absolutely delicious
If you love this salad and want to know more more Indian Salad recipes, here are some
- Cucumber Pineapple Raw Mango Salad Recipe
- Kala Chana Salad Recipe With Carrots, Cucumber & Tomatoes
- Carrot, Radish & Peanut Salad with Lemon Recipe
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5. Boiled Eggs Recipe
Boiled Eggs are a great way to add protein content in your diet. Those who want to eat a healthy diet and lead a healthy lifestyle, boiled eggs should be your go to superfood. The pure protein from the egg whites and good fats from the yolk, will keep your stomach full and going for a long time!
If you are looking to add boiled eggs to your diet, here are a few egg recipes you must try
- Egg Curry Masala Recipe With Sunny Side Up Eggs
- Kolhapuri Palak Egg Curry Recipe
- Muttai Kuzhambu Recipe (South Indian Simple Egg Curry)
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6. How To Make Homemade Yogurt (Curd)
Curd cultured at home is really simple and minimal effort and not at all a lengthy process that most seem to think. If you able to source good curd culture from your friends or family, who have been culturing curd for a long time, that's the best way to start off.
Curd or Yogurt that is purchased from outside contains preservatives that aren't really great for the body. So go ahead, boil you milk, add your culture and voila you'll have your homemade curd overnight!!
