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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.
This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!
READ BELOW for recipes and steps.
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CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt
Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 - 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.
Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein
FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste
Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.
Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein
LIGHT VEGETABLE CURRY W/ BASMATI RICE
Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste
Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.
4) Stir occasionally and serve hot
Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein
Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein
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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
indian vegan curry recipe 在 Peaceful Cuisine Youtube 的最佳貼文
Same video, without music
https://youtu.be/dqdehxVObBQ
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Ingredients:
200g red lentils
800ml water
2 tbsp oil
2 tsp cumin seed
a clove of garlic
10g ginger
1 green chili
1/2 tsp turmeric
2 tsp salt
coriander
Instructions:
1. soak red lentils in water for a few hours then rinse and drain.
2. cook red lentils on low heat. simmer about 20 minutes.
3. fry cumin seed, garlic and ginger on a frying pan. then add onion and green chili.
4. Add salt and turmeric into red lentils and combine all the ingredients.
5. Enjoy!
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「材料」
赤レンズ豆(皮なし) 200g
水 800ml
オイル 大さじ2
クミンシード 小さじ2
にんにく 1かけ
生姜 10g
グリーンチリ 1本
ターメリック 小さじ1/2
塩 小さじ2
コリアンダー 少量
「作り方」
1、赤レンズ豆を2〜3時間ほど浸水し、水気を切ります。
2、分量の水を加えて弱火で20分ほど、コトコト煮ます。
3、クミンシード、にんにく、生姜をオイルで炒めます。香りが出てきたら玉ねぎとグリーンチリも加えます。
4、全ての材料を混ぜ合わせます。
5、エンジョーーーイ!
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I often use iHerb to get organic ingredients.
HP : http://www.iherb.com/?rcode=YOY970
Use a code YOY970 to get a discount on your first purchase.
They ship internationally at low price sometimes even free :)
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Website : http://www.peacefulcuisine.com
Instagram:@peaceful_cuisine
Facebook : https://www.facebook.com/peacefulcuisine.ryoya
Other Channel : https://www.youtube.com/c/RyoyaTakashima
App : https://play.google.com/store/apps/details?id=jp.co.c2inc.peacefulcuisine
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Equipments & etc:
Camera : Sony A7SII
Lens : FE 35mm F1.4 ZA [SEL35F14Z]
Lens Filter : Kenko variable NDX 82mm
Mic:RODE Videomic Pro+
Monitor : Atomos Ninja Assassin
Tripods:SLIK carbon 923 pro/ SLIK carbon 823 pro/ SLIK mini pro 7
Slider : iFootage Shark Slider Mini
Edit : Adobe Premiere Pro CC
Music : Sweet Love Dream by Yoav Ilan (https://artlist.io/song/7698/sweet-love-dream)
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indian vegan curry recipe 在 Nora Hsu- Barrel Leaf Youtube 的精選貼文
將杏仁醬融入咖哩,每一口都帶著淡淡的堅果香氣與濃郁感,加上豆腐提供的嫩口與蔬果的鮮甜,這 純素濃郁杏仁醬豆腐咖哩 是一道無油、但一樣濃郁美味的高蛋白暖心咖哩! (▼ 點開看更多 ▼)
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完整食譜&細節 full recipe & more details at
https://www.barrelleaf.com/vegan-creamy-almond-butter-tofu-curry/
有關我的"純素"定義,請閱讀此篇 FAQ:為何寫「純素」食譜中有五辛? 五辛是純素嗎?
https://www.barrelleaf.com/recipe-measurement/#define-vegan
*訂閱電子報 - http://eepurl.com/dvG9oL
*Subscribe to my Newsletter - http://eepurl.com/dvG9oL
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影片中的 TOOLS & INGREDIENTS IN THIS VIDEO
• 自製杏仁醬 - https://youtu.be/uAHku9D5nzs
• 氨基酸醬油 - https://iherb.co/2fWjbD55
• Homemade Almond Butter - https://youtu.be/uAHku9D5nzs
• Liquid Aminos - https://iherb.co/2fWjbD55
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你可能也感興趣 YOU MIGHT ALSO BE INTERESTED
• 純素茄汁焗豆 (免烤) - https://youtu.be/fHu400FOn40
• 香辣臭豆腐 (純素) - https://youtu.be/l7IBS5pfaAk
• 深愛的濃郁純素凱薩沙拉醬 (無油) Favorite Vegan Caesar Salad Dressing (Oil-Free) - https://youtu.be/fQ4zBn3zN-s
• Vegan Baked Beans (No-Bake) - https://youtu.be/fHu400FOn40
• Spicy Stinky Tofu (Vegan) - https://youtu.be/l7IBS5pfaAk
• Favorite Vegan Caesar Salad Dressing (Oil-Free) - https://youtu.be/fQ4zBn3zN-s
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可能對你有幫助 HELPFUL LINKS
• 食譜度量標準 + 常見問答集 FAQ - https://www.barrelleaf.com/recipe-measurement/
• 我的器具與食材 - https://www.barrelleaf.com/shop/
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• iHerb 購物95折 折扣碼「MOK5777」- http://www.iherb.com/?rcode=MOK5777
• Recipe Mesurement + FAQ - https://www.barrelleaf.com/recipe-measurement/
• My Tool & Ingredients - https://www.barrelleaf.com/shop/
• My iHerb Haul- https://www.barrelleaf.com/iherb-first-buy/
• iHerb 5% Off Code「MOK5777」- http://www.iherb.com/?rcode=MOK5777
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也歡迎訂閱我的頻道,之後會有更多的影片喔! 謝謝 :)
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You could also leave comments below to share your thoughts or what kind of recipe/video that you want to see.
Thank you all.
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• 合作相關 - nora@barrelleaf.com
• 其它詢問 - https://www.facebook.com/barrelleafstoastnotebook
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