Page 13 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Soak black rice for 30 min. Drain them ● Switch off flame.
and set aside. ● Add a small portion of paneer for gar-
● Add triple the amount of water and nishing.
cook them for 10-15 min until rice is ● Heat the iron plate in an oven and place
done. on its wooden plate.
● Heat oil/ghee. ● Boil water, add salt and soak cabbage
● Add cumin seeds. When seeds crackle, leaves for 5-10 minutes.
add onion, garlic and bay leaf and saute ● Place cabbage leaves on a hot iron
until light brown. plate.
● Add tomato, carrot, beans, peas and ● Place rice on it.
green chilli and saute it. ● Arrange diced paneer, onion and capsi-
● Add ginger, black pepper, garam masala, cum on skewer and saute them on all
salt and stir it. sides.
● Add cooked rice to the above veggies ● Serve the paneer skewers on top of the
mixture and stir it. rice and veggies on a hot iron plate.
Nutritional Analysis
Indian Food Composition Tables 2017, National Institute of Nutrition, Indian Council of
Medical Research, Hyderabad, Telangana, India.
Total weight
Iron Calcium Fiber
Ingredient used in recipe Kcal Protein Fat Carbohy- Sugars (mg) (mg) (g)
(g)
(g)
(g)
drate (g)
(g)
Black rice 20 g 74.32 1.6 0.42 16 0 0.7 0 0.98
Paneer ( low fat) 60 102 15 3.6 2.4 0 0 210 0
Peas 10 g 8.12 0.72 0.01 1.18 0 0.14 2.82 0.62
Tomato 20 g 3.88 0.16 0.08 0.52 0 0.04 2 0.32
Capsicum 20 g 3.2 0.2 0.06 0.36 0 0.12 3.8 0.4
Carrot 5 g 1.65 0.04 0.02 0.27 0 0.03 2.05 0.2
Beans 5 g 1.21 0.12 0.01 0.13 0 0.06 2.79 0.21
Onion 50 g 28.3 0.9 0.05 11.5 0 1.5 15.3 0.5
Garlic 10 g 12.28 0.67 0.01 2.18 0 0.08 1.76 0.54
Oil 5 g 45 0 5 0 0 0 0 0
Bay leaf 0.5 g 1.5 0.03 0.04 0.37 0 0.21 4.17 0.13
Green chilli 2.5 g 1.14 0.06 0.01 0.15 0 0.03 0.6 0.12
Red chilli powder 1/8 T.spoon 4.41 0.23 0.09 0.51 0 0.09 1.83 0.56
Ginger 2 g 0.05 0.04 0.01 0.17 0 0.03 0.37 0.1
Coriander leaves 5 g 1.55 0.17 0.03 0.09 0 0.26 7.3 0.23
Garam masala 1/16 T.spoon 2.94 0.12 0.14 0.5 0 0 0 0
Salt 1/4 T.spoon 0 0 0 0 0 0 0 0
Total 291.55 20.06 9.58 36.33 0 3.29 254.79 4.91

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