Glimpse – July 2019

44 | GLIMPSE | JULY 2019

FOR THE HEALTH YOU

HEALTH

What’s cooking?
Kathi Roll

NUTRIENTS SERVING:

• There are 428 calories in 6 small of
  Roti.


• There are 585 calories in 300 grams of
  Chicken/There are 316 calories in 300
  grams of Cottage Cheese (Paneer)


• There are 441 calories in 6 large Eggs
  (Whole).


• There are 358 calories in 3 tablespoons
  of Olive Oil.

Shreya, Nutrition Expert | Sector 35
Dietician’s take: Egg is very important
source of vitamin D and calcium. It helps in
making muscles strong. Chicken is a very
good source of protein. It also increases the
appetite and the protein content increase
muscle mass and thus, aids fa
Basil also has a thermogenic
effect – helps burn calories.
Olive oil, as we know, is
a healthier option than
regular oil. It can be
termed as Cholesterol free
and fat loss recipe as the
combination of the food is
good.

PREPARATION:

• Heat the oil (3 tbsps) in a deep pan on medium heat. When hot, add the cumin
  seeds and fry for a minute.


• Add the sliced onions and fry till soft. Add chopped vegetables, capsicum and
  fry for 1 minute. Now add all curry power. Mix well and fry for 2 minutes. Keep
  aside


• Prepare the dough with whole wheat flour and milk, as helps in making soften
  dough and keep aside. Prepare all the roti and keep aside.


• Vegetarians can use paneer, and for non-vegetarians one can use chicken
  (boneless)


• Marinate the chicken with olive oil and salt and pepper.


• Add the chicken pieces to the vegetables and heat the frying pan on low heat.


• In the other pan, heat a frying pan on low heat and add a tablespoon of oil to
  it. While the oil is heating, break an egg in a bowl. Season with salt to taste and
  whisk the egg till fluffy. Pour onto the pan and spread by tilting the pan from
  side to side. Now quickly put a roti onto the still 'wet' egg and allow cooking.
  The egg will soon cook and 'set'. This is when you flip the egg-roti over. Cook
  for 30 seconds and remove from the pan.


• To assemble the rolls: Lay one egg-roti on a plate and spread and add roughly
  2 tbsps of the cooked chicken in a line down the center of the Roti. Roll tightly.
  Y wrap in foil at this stage, to help keep the lot together and tidy for
  e g - the filling can fall out otherwise. Serve hot.

INGREDIENTS

• 3 tbsps vegetable/ olive oil /
  sunflower cooking oil


• 1 tsp cumin seeds


• 1 large spring onion sliced
  thinly


• 1 tbsp curry power


• 3 tbsp limejuice


• Garlic


• 300 Gms boneless, skinless
  chicken cut into 2" cubes/
  pieces


• Salt to taste


• 6 roti ‘s


• 6 eggs


• Chopped capsicum (green,
  yellow and red )

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