Fat Free Soups & Salads Recipes
Soups & Salads
Soups and salads are rich in fibre. Fruit salad and vegetable soups provides you with vitamins but you need protein too. Soup and salad is the perfect way to lose weight.
To wash gritty greens: Gently swirl in a large bowl of water to loosen any sand or dirt; lift greens from the water to a colander or salad spinner; swirl in two more changes of water to make sure no grit remains. A salad spinner is often a worthwhile investment, as moist salad greens decay faster, and dressings adhere best to dry greens.
To store greens: It is best not to wash leaves before storing because the moisture encourages decay. If greens are sprayed in the market, dry on kitchen
towels before wrapping in dry towels and placing in plastic storage bags. Most greens keep in the refrigerator crisper for three to five days.
Chicken sweet corn soup
Ingredients:
• ¼ Cup oil
• ½ Cup corn flour
• 1 Cup water
• 2 Cup of milk-low fat
• 1 tbsp. Soya sauce
• ¼ tsb. Garam masala
• 150gms Sweet corn kernels (drained)
• ½ Cup diced chicken
• Salt and black pepper to taste
METHOD
Put oil in a medium-sized borosil bowl and microwave mode for 1-2 minutes. Now add water, garam masala and salt, microwave for 3 minutes.To this add chicken pieces and cook on microwave mode at 450 W for 3-5 minutes. Cover it and stand for 4-5 minutes. Strain the stock and keep shredded chicken pieces for the soup. Now mix chicken stock, milk and sweet corn in a bowl. Microwave for minutes on microwave mode. Finally add soya sauce, shredded chicken and corn flour (mixed into cold water) to it and microwave on microwave mode at 450 W for 3 to 5 minutes. serve hot.
Macaroni & peanut salad
Ingredients:
• 1 Cup macaroni
• ½ Cup peanuts- roasted
• Salt acc. To taste
• ¼ tsp pepper powder
• 2 tsp thousand Iland salad dressing(fun foods)
• 4 Cups water
• ½ Cup capsicum, carrot- chopped
METHOD
In a bowl pour 4 cups water add oil and salt. Oil it for 8 minutes at microwave mode. Add macaroni and boil it for another 5-6 minutes. Strain and turn it into cold water twice. strain and keep it aside to dry. In a bowl mix all the ingredients well and microwave it for another 30 sec.
Potato & pea salad
Ingredients:
• 4 medium sized potatoes
• 1 onion- chopped
• 1 tbsp lemon juice
• 1 cup green peas- shelled
• Salt and black pepper to taste
• 2 tbsp tomato sauce
• 1 tbsp green chutney
• 2 tbsp curd- hunged
• 1 tbsp green coriander-chopped
• 1 tbsp roasted cumin seeds powder
• ½ tsp chat masala powder
METHOD
In a microwave safe bowl boil green peas covered on microwave mode for 5-6 minutes. Allow to stand for 5 minutes. Prick the potatoes with a fork. Add 1 cup of water and boil covered at microwave mode for 7-8 minutes. Allow to stand covered for 5 minutes. Peel and cut into small pieces. Heat oil in a microwave safe bowl at microwave mode for 30 sec. Add onion, green chillies and microwave for 2 minutes. Garnish with green coriander and serve cold.
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