Brown rice pulao

Cooked in olive oil, the pulao is full of heart-healthy monounsaturated fats which lower ‘bad’ LlDLl cholesterol and raise ‘good’ HDLl cholesterol and polyphenol anti-oxidants, that fight cancer and heart disease.

Total time: 35 minutes
Serves: 4

Ingredients:
1 c brown rice
1 tsp brown sugar
1 tsp olive oil
1/2 c chopped onion
1 tspsugar
1 stick cinnamon
1 bay leaf
2-3 cloves
2 green cardamoms
1/2 tsp cumin seedssalt to taste


Method:
1. Soak brown rice for 1/2 an hour.
2. Mix sugar with 3 tablespoons water. Cook until it dissolves.
3. Heat oil, add cumin seeds and onion, cinnamon, clove and bay leaf, stir-fry for 2 minutes.
4. Add rice, brown sugar and salt, fry for a while and add 4 cups of water. Cover and cook on slow flame until rice is done; alternatively pressure cook for 15-20 minutes.

Nutritional info per serving: 201 Kcal, 4 g pro, 41 g carbs, 2 g total fat, 0 g sat fat, 2 g fibre, 0 mg chol, 4 mg sodium


Savoury Pancakes
Spinach contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolk. Research suggests that just a 1/2 cup of lutein-rich food daily guards against heart attacks by helping the artery walls "shrug off" bad cholesterol.

Total time: 25 minutes
Serves: 2

Ingredients:
1/2 c freshly-chopped spinach
1 c milk/beaten yogurt
2 eggs1 c besan/ black gram flour
3/4 c soya flour1 medium onion, chopped
1 small tomato chopped
1 de-seeded green chilli, finely chopped (optional)
1 Ttbsp coriander, chopped
1 tsp garam masala (optional)
Salt and red chilli powder to taste
Olive/Mustard oil for cooking

Method:
1. Combine liquid ingredients in a bowl and add dry ones except onion, tomatoes, coriander leaves and green chillies. Make a batter of pouring consistency.
2. Heat a griddle or a non-stick pan over medium heat. Coat a little with oil and spoon batter on pan and spread it evenly. Sprinkle chopped onions, tomatoes, green chillies and coriander leaves.
3. Cook until bubbles appear. Turn over and cook until golden brown. Remove and serve with a coriander or tomato chutney.

Nutritional info per serving: 444 Kcal, 33 g pro, 54 g carbs, 12 g total fat, 2 g sat fat, 21 g fibre, 6 mg chol, 91 mg sodium 




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