Whether you want to lose calories, control sugar levels or manage cholesterol and triglyceride levels, it is important to control the amount and kind of fats you use in your cooking.  Here are some low fat and heart healthy dishes that help in weight management as well.

1. Soya Methi Masala

2 tsp oil

1 tsp cumin seeds

1 chopped onion

1 tsp ginger green chilli paste

1 cup soaked soya granules

1 cup chopped methi leaves

haldi powder – pinch

1 tsp chilli powder or to taste

1 tsp garam masala powder

salt to taste

½ cup boiled fresh green peas

1 tbsp skim milk

coriander leaves chopped for garnish

Method

heat oil, add cumin seeds.  when they crackle, add onions and ginger and green chilli paste, saute till onions turn light brown.  add soya granules and methi leaves and saute for 6 minutes.  add all powders, sprinkle a little water if it is too dry.  add green peas, and milk, mix well and cook on low flame for a minute.  garnish with coriander leaves.

2. Moong Dal Dhokla

1 cup green moong dal

2 to 3 green chillies

¼ cup chopped methi leaves

2 tbsp besan flour

1 tbsp grated carrots

11/2 tbsp low fat curds

hing , salt to taste

1 tsp eno fruit salt

Method:  

clean , wash and soak moong dal in enough water for 2 hours

drain, the dal, add chillies and water and blend in a mixer for a smooth paste

add grated vegetables, hing, curds, salt and mix well.  divide into two portions

to one portion , add 1 tsp fruit salt, and 2 tsp water.  mix very gently, pour into a greased 7 inch flat thali .  steam in a cooker for 10 to 12 minutes.  insert a knife in the center and if it comes out clean, the dhokla is done.  remove, let it cool and cut into squares.  serve with pudina chutney (repeat the process for the other half of the batter)

3. Sprouts Kadhi

1 cup mixed sprouts (moong, chana, rajma etc)

1 tsp ginger green chilli paste

haldi powder 

2 bay leaves

cumin seeds

2 whole dry red chillies

½ tsp chilli powder 

salt to taste

2 cups low fat curds

1 tbsp besan

coriander leaves for garnish

Method;  pressure cook sprouts till soft.  heat oil, add the seeds, bay leaves, red chillies and saute.  add ginger chilli paste,  sprouts, chilli powder and mix well.  beat besan and curds well to make sure no lumps are formed.  add this mixture to sprouts and stir well.  boil on low flame, while stirring for 5 minutes.  garish with coriander leaves.

4. Moong Dal Dosa

1 cup moong dal

¼ cup soya nuggets

4 green chillies

1 small piece fresh ginger

salt to taste

canola or rice bran oil – 2 tsp

fresh coriander leaves

Method:  wash and soak moong dal for 6 hours or ovenight.  wash and boil soya granules for 10 minutes in hot water.  squeeze the water out and chop into small pieces.  grind soya and moong along with other ingredients into a coarse batter, adding water if required. add salt and coriander leaves. pour a ladle of batter on non stick tawa , spread to a circle , pour a teaspoon of oil around the dosa, cook till each side is golden.  serve with pudina chutney

5. Stir Fried Brocolli, Mushroom And Capsicum

brocolli – 1 small

capsicum red or yellow – 1 big

musrhoom – 1 cup 

tomatoes – 2 

soya sauce – 2 tsp

vinegar – 1 tsp

schezuan sauce – 2 tsp

salt and pepper 

olive oil – 2 tsp

Method: 

Cut brocolli into small florets, chop capsicum and mushroom.  heat oil, add the veggies and stir fry over high flame for 5 minutes.  add tomatoes, sauces and salt and pepper to taste.  Mix well and saute for a minute.