Snacks in office

Egg muffins

Method

Beat four eggs, 30ml milk, salt and pepper to taste in a bowl until well blended. Add 20g low-fat cheese, 25g chopped green pepper, mix. Spoon the mix in lined muffin mould and bake at 350 degrees Celsius for 25 minutes. Cool and serve.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Eggs are high in protein and are loaded with nutrients like B vitamins and choline, a a water-soluble vitamin.

By Kavita Devgan

Bean on rye bread

Bean on rye bread

Method

Heat a pan, add 20g chopped onion, 40g tomato and saute. Add 70g boiled black eyed peas beans. Saute for a few minutes, add 30g tomato ketchup and 10ml Worcestershire sauce. Cook for 2 minutes. Add cilantro and salt and pepper to taste. Spread the mix on a toasted rye bread.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Beans deliver protein and rye bread umpteen trace minerals like zinc and selenium and fibre.

By Kavita Devgan

Bean quesadilla

Bean quesadilla

Method

Heat 1 tbsp oil in a skillet over medium heat, and sauté 1 chopped onion and 2 garlic cloves. Add 100g canned beans, 1 chopped bell pepper, 2 chopped tomatoes. Spread the mix on a tortilla, sprinkle low-fat cheese, and top with another tortilla. Cook on medium heat until both sides are lightly brown.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

This healthy snack delivers protein and fibre.

By Kavita Devgan

Mini Cottage cheese burgers

Mini Cottage cheese burgers

Method

Mix 100 g cottage cheese, 1 chopped onion, 1 bell pepper, fresh parsley, 2 tbsp breadcrumbs and 1 tbsp Dijon mustard,salt and pepper and shape into 2 thin patties. Heat oil and cook them for 2 minutes per side on high heat and another 4-5 mins on medium heat. Top with lettuce, tomato and cucumber slices and use between buns.

Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Cottage cheese delivers protein, and casein, and it is electrolyte-rich.

Kavita Devgan

Mushroom vol-au-vents

Mushroom vol-au-vents

Method

Heat store-bought vol-au-vent shells in a preheated oven for 2-3 minutes. Sauté 20g onions, 20g leeks, 10g celery, few leaves of rosemary, a pinch of oregano and a garlic clove with sliced mushrooms. Add salt and pepper to taste, and 2 tbsp low-fat cream. Cool for a minute. Fill the mix in the shells.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Mushrooms are low in calories and high in protein and antioxidant selenium.

By Kavita Devgan