Baked Vegetable Jalfrazie (low Calorie Healthy Cooking)


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A medley of different vegetables is not only pleasing to the eye but equally appealing to your taste buds. A vitamin packed fare, rich in fiber and proteins, this recipe is great for increasing immunity as well as for cleansing the intestine.

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Preparation Time: 
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Makes 8 servings
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Ingredients

1 1/2 cups chopped mixed boiled vegetables
2 onions , chopped
4 tbsp chopped capsicum
2 tomatoes , chopped
1/2 to 1 tsp chilli powder
a pinch of garam masala
2 tbsp chopped coriander (dhania)
4 tbsp grated low fat paneer(cottage cheese) , plus a little extra for topping
1 1/8 cups tomatoes gravy
1/2 tbsp oil
salt to taste

Method
  1. You can take french beans, carrots, cauliflower and green peas as mixed vegetables.
  2. Heat the oil and fry the onions for 1/2 minute.
  3. Add the capsicum and tomatoes and fry again for 2 minutes.
  4. Add the vegetables, chilli powder, garam masala, coriander and salt and cook for a few minutes.
  5. Spread the tomato gravy on top and sprinkle a little grated paneer over it.
  6. Bake in a hot oven at 200 degree c for 10 minutes.
  7. Serve hot.

Tips
  1. Health Information :
  2. This recipe uses baking, a superior technique of cooking, instead of sauteing or frying in oil.
Nutrient values Per Serving :
ProteinChoEnergyfat
4 g 9 g 80 calories 2 gm
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