Lunch in office: Chargrilled Afghani soya chaap and more
Eating healthy is neither boring nor troublesome. Use these quick recipes to power pack your lunch for office

Chargrilled Afghani soya chaap
Method
Boil 50g soya chaap for 7 to 8 minutes and drain. Marinade in 50g hung curd, 2g each of red chilli powder, haldi and garam masala, 5ml mustard oil and salt. Preheat air fryer at 180°C for 5 minute. Air fry soya chaap for 6 to 8 minutes, turn the side, apply butter and air fry it for 4 to 5 minutes till crisp.
Rahis Khan, executive chef, The Metropolitan Hotel & Spa
Goodness factor
Soy protein is rich in B vitamins and Omega-3 fatty acids, calcium and iron.
Kavita Devgan
Palak paneer with roti
Method
Sauté 2g ginger, 2g garlic paste, 2 red chilies. Add 50g paneer, some jeera powder, 5g coriander powder and salt and then 200g spinach. Cook till done. Adjust the seasoning and finish with cream. Serve hot garnished with ginger juliennes and whole red chilli with whole-wheat roti.
Rahis Khan, executive chef, The Metropolitan Hotel & Spa
The goodness factor
Spinach is full of antioxidants and health-promoting phytonutrients.
Kavita Devgan
Mexican sole
Method
Heat 1 tbsp of olive oil in a pan and sauté garlic and 1 tbsp of chopped onion. Cook sole dices for 5 minutes. Add ¼ cup of corn kernels, diced tomato and steamed beans. Stir gently, mix in diced bell peppers and sliced gherkin. Simmer for 5 more minutes till fish is cooked. Add salt and pepper to taste.
Rahis Khan, executive chef, The Metropolitan Hotel & Spa
Goodness factor
Fish keeps you alert and provides essential fatty acids.
Kavita Devgan
Salted herring and red beet salad
Method
In a large bowl, combine 50g fish, 10g beets, 5g pickles, 5g onion, 10g apples and 2 chopped eggs. Separately mix 20g blend mayonnaise, 10ml cream, 5g pepper and 10g sugar. Combine with fish mixture, place in refrigerator and let stand for several hours. Garnish with egg slices and tomato wedges.
Rahis Khan, executive chef, The Metropolitan Hotel & Spa
Goodness factor
This is a high protein, good fats and antioxidants laden carbs-free lunch.
Kavita Devgan
Crispy silken Tofu and Chinese green
Method
Stir-fry few sweet pepper strips, pea pods (cut in half) and green onions, stir in 1 tbsp teriyaki sauce and keep aside. Cook 100g tofu slices marinated with 2 tbsp soya sauce, coated with 1 tbsp cornmeal and 1/2 tsp red pepper until crisp. Serve tofu slices over vegetable mixture. Sprinkle some sesame seeds.
Rahis Khan, Executive Chef, The Metropolitan Hotel & Spa
Goodness factor
Tofu delivers all eight essential amino acids, iron, calcium, manganese etc.
Kavita Devgan
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FIRST PUBLISHED01.12.2017 | 12:51 PM IST
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