CLASS : XI

SUBJECT : HOME SCIENCE

Q. Prepare a healthy snacks for an adolescent.

1. Macaroni Mazaa

Ingredients for Recipe

 Macaroni 1 1/2 cups
 Oil 4 tablespoons
 Salt to taste
 Onions cut into 1/2 inch squares 2 large
 Tinned corn kernels 1/2 cup
 Green capsicum cut into 1/2 inch pieces 1 medium
 Baked beans 1/2 cup
 Tomato ketchup 4 tablespoons
 Red chilli sauce 2 teaspoons
 Soy sauce 2 teaspoons
 Cream 1/2 cup
 Processed cheese grated 2 tablespoons

Method
Step 1
Heat sufficient water in a non-stick deep pan.
Step 2
Add half teaspoon oil and a little salt and boil the macaroni till al dente. Drain and
refresh. Spread out onto a plate.
Step 3
Heat the remaining oil in a non-stick pan and add the onions and sauté till
translucent. Add the sweet corn and sauté for a couple of minutes. Add the
capsicum and baked beans and sauté for three to four minutes.
Step 4
Add the boiled macaroni, tomato ketchup, red chilli sauce, soy sauce and salt and
toss gently. Add the cream and toss gently.
Step 5
Sprinkle the cheese and serve hot.

Nutritional Information
Calories : 3098
Carbohydrates : 469.9
Protein : 86.7
Fat : 96.7
Other : Zinc- 7.9mg

MACARONI MAAZA

2. Raw Banana Kofta

Ingredients:
 400 grams raw banana or 3 medium to large raw bananas
 1.5 cups for water for pressure cooking

 10 cashews (chopped) or 14 to 16 roasted peanuts - coarsely crushed

 ½ inch ginger, finely chopped or ½ teaspoon finely chopped ginger

 1 green chili - finely chopped

 ½ to 1 teaspoon freshly crushed black pepper

 ½ teaspoon cumin powder

 1 teaspoon finely chopped mint leaves

 2 tablespoon arrow root flour or water chestnut flour or buckwheat flour or

amaranth flour

 rock salt as required

 2 tablespoon peanut oil or ghee for pan frying

Preparing kofta mixture

 Take 3 medium to large raw unripe bananas in a pressure cooker. Add 1.5 cups
water.
 Pressure cook for 3 whistles or till the bananas have complete softened.
 Once they become warm, peel them and place in a mixing bowl.
 Mash them with a potato masher or with a fork. Mash very well.
 Then add all of the other ingredients, except oil. Mix very well.
 Now take equal portions from the mixture and shape them into patties.

Frying raw banana kofta

1. Heat 2 tbsp peanut oil in a flat pan or tawa. When the oil becomes hot, place
the koftas.
2. When the base is cooked and becomes light golden, turn over and fry the other
side.
3. Flip for a couple of times more and pan fry the koftas till they become golden
and crisp.
4. Then drain the fried koftas on kitchen paper towels.

Serve banana koftas with coconut chutney or coriander chutney or

mint chutney.

Nutritional Values

270 cal
Energy

Protein 3.3 g

Carbohydrates 25 g

Fiber 2.3 g

3. Sprouted Chaat
Ingredients:
 Soaked and Sprouted lentils

 Soaked and Sprouted Black gram

 Soaked and Sprouted Moong

 Soaked and Sprouted Chickpeas

 Soaked and Sprouted Yellow peas

 Sweet Pea( boiled)

 Carrot

 Baby Tomato

 Onion

 Raddish

 Lollo rosso Lettuce

 Lemon Juice

 Olive Oil

 Chaat Masala
 Black Pepper

 Dark Soya Sauce

 Salt as required

Method :
1. Make the dressing with Olive Oil, Lemon Juice Dark Soya Sauce,
Chaat Masala , Black Pepper, Salt.

2. Mix all the sprouted ingredients and vegetables

Nutritional Values:
Energy 188 Cal

Protein 10.4 g

Carbohydrates 30.4 g

Fiber 7.3 g
4.Tri coloured Sandwich
Ingredients
 White bread
 Slice Cheese
 Capsicum
 Tomato
 Boiled Potato
 Butter
 Tomato Sauce
 Chilli Sauce

Method:
1 Cut the edges of the bread
2 Spread some soft butter
3 Put slice of potato
4 Put another bread on it.
5 Now Spread tomato sauce
6 Put tomato slice on it and put another bread
7 Then spread chilli sauce and put capsicum and put one slice cheese.
8 Cover this with another bread.
9 Again spread some melted butter on the top bread
10 Press nicely and then place it sandwich maker.
11 When vapor will start coming take it out.
12 Cut it into halves and serve hot.

Nutritional value
Nutrition Info
Calories : 1224 Kcal
Carbohydrates : 153.8 gm
Protein : 47.9 gm
Fat : 46.3 gm
Kachori Stuffed with Dry Fruit
Ingredients

 All purpose flour (maida) 1½ cups

 Cashewnuts, roughly chopped ¼ cup

 Raisins (kishmish) 10 to 12

 Almonds, roughly chopepd 2 tbsps

 Salt to taste

 Oil 3½ tablespoons + to deep fry

 Gathiya or papdi or sev, coarsley crushed ½ cup

 Asafoetida ¼ tsp

 Turmeric powder ¼ tsp

 Red chilli powder 1½ tsps

 Garam masala powder ½ tsp

 Black peppercorns, crushed ¼ tsp

 Dried mango powder (amchur) ½ tsp

 White sesame seeds (safed til) 1 tsp

 Coriander seeds 1 tsp

 Fennel seeds (saunf) 1 tsp

 Poppy seeds (khuskhus) ½ tsp

 Date and tamarind chutney 1½

 Powdered sugar 2

 Tbsps

Methods

1. To make stuffing, heat 1 tablespoon oil in a medium non-stick pan. Add asafoetida, turmeric
powder, red chilli powder, garam masala powder, black peppercorns, dried mango powder, sesame seeds,
coriander seeds, fennel seeds, poppy seeds, cashewnuts, raisins and almonds and saute on low heat for 30
seconds.
2. Add crushed gathiya, date tamarind chutney, sugar and salt. Mix properly and saute for a minute.
Turn off heat and let it cool for 4-5 minutes.

3. Take flour, salt and 2½ tablespoons oil in a large bowl. Add sufficient warm water and knead into
soft dough (like parantha dough).
4. Divide the dough into equal lemon sized portions and shape them into balls. Roll out each ball
into thick circular poori with approximately 4-inch diameter.

5. Put 1-2 teaspoons stuffing mixture in the center of each poori. Gather the edges and bring
together and press together to seal. Shape them into balls again.

6. Heat sufficient oil in a kadai on medium heat. When oil is medium hot, carefully slide in 5-6
stuffed balls at a time and deep fry on low heat till they turn light brown. Drain on absorbent paper and
cool.

7. Serve them on their own or with green chutney.

Kachori Stuffed with Dry Fruit

Nutritional Value

Carbs15 g
Fat6 g
Saturated3 g
Protein2 g
Potassium125 mg
Cholesterol0 mg
Calcium3 %
Iron1 %
STUFFED CHEESE IDLI

Ingredients
1. 4-5 cups idli batter
2. 1/2 cup cheese, grated
3. handful coriander leaves, chopped

4. 1/2 tsp. red chili powder (opt)

5. oil to grease

6. coconut chutney and sambar to serve

Steps

1. In a bowl, combine together cheese, coriander leaves & red chili powder.

2.Make small round flat balls and keep aside.

3.Pour little of the batter in the greased idli moulds. Then place each ball of cheese in
the centre.
4.Cover with some more batter. Steam for 12-15 minutes. When cool, demould them
and serve them with coconut chutney and sambar.

Nutritional Value

Calories 723.97 Kcal (3031 kJ)

Calories from fat 33.66 Kcal

% Daily Value*
Total Fat 3.74g 6%
Sodium 3.31mg 0%
Potassium 154.15mg 3%
Total Carbs 147.77g 49%
Sugars 0.37g 1%
Dietary Fiber 2.69g 11%
Protein 22.71g 45%
Vitamin C 3.1mg 5%
Vitamin A 0.1mg 3%
Iron 7.3mg 40%
Calcium 20.6mg 2%
PANEER PARATHA
Ingredients:
For the dough
 2 cups atta 260 grams, durum wheat flour
 1/2 teaspoon salt
 2 teaspoons oil 10 ml,
 water to knead the dough, around 3/4 cup
For the filling
 200 grams crumbled paneer almost 2 cups crumbled paneer
 2 tablespoons chopped cilantro
 1 green chili chopped, or adjust to taste
 1/4 teaspoon garam masala
 1/8 teaspoon ajwain carom seeds
 1/4 + 1/8 teaspoon salt or to taste

Method
1- To a large bowl, add atta (whole wheat flour), salt and oil

2- Start adding water, little by little to knead the dough.

3- Knead to a soft and smooth dough. I used the dough attachment of my stand mixer. You can do this by
hand.

4- Transfer the dough to a container and apply some oil on top. Cover with a cloth and let it rest for 20 to
30 minutes.

To make the filling, crumble paneer in a bowl or plate. Then add the cilantro, green chili, garam masala,
ajwain and salt.

6- Mix everything together. The filling is now ready. Set it aside.

7- Once the dough has rested, divide it into 8 equal sized balls. Roll each ball between your hands to
make it smooth. Keep the balls covered else dough will dry out.

Meanwhile put a tawa/skillet to heat on medium-high heat.

8- Now, take one of the dough ball and press it down with your hands. Using a rolling pin, roll it into a
circle of 4 to 5 inch diameter. Apply around 1/4 teaspoon oil on the rolled dough.

9- Add the filling, around 1-2 tablespoons but remember to not over-fill.

10- Bring the edges of the rolled paratha together and pinch to seal the edges.

11 & 12- Then press the dough down with your hands and make it little smooth.

Then roll the dough again using a rolling pin, into a circle of 7 to 8 inch diameter. Apply equal pressure
while rolling the paratha so that’s it rolls evenly.

14- Now, place the rolled paratha onto the heated tawa. Cook the side for a minute or two and then flip
over.

15- Apply oil, round 1/4 teaspoon on the half-cooked side and then flip again.

16- Now apply oil on the other side as well. Press with a spatula and cook the paratha until both sides
have golden brown spots on them. Repeat with the remaining dough balls and make all parathas similarly.

Nutritional value

Calories: 185kcal
Carbohydrates: 23g
Protein: 7g
Fat: 8g
Saturated Fat: 4g
Cholesterol: 17mg
Sodium: 280mg
Potassium: 109mg
Fiber: 3g
Sugar: 1g
Vitamin A: 5IU
Vitamin C: 0.7mg
Calcium: 130mg
Iron: 1.1mg
CHEESE UTTAPAM
Ingredients of cheese uttapam

1. 3 serving spoon uttapam batter

2. 1 onion chopped

3. 1 tomato chopped

4. 3 tsp spring onion

5. 50 gm mozzarella cheese grated

6. 1 teaspoon red chilly flakes for sprinkle

7. 1 teaspoon origano

8. salt as per taste + chat masala sprinkle

9. 2 tsp oil / butter

Steps

1. Nonstick tava garam karne rakhe

2. Uttapam ke batter ko dalein or chopped veggies add karein uper se chat masala or red
chilly flakes or oregano sprinkle karein or niche ka base achhe se kadak hone de or uper se
oil ya butter lagade

3. Ab isko palat de or niche se bhi sake jane de taki veggies bhi pak jaye or base bhi

4. Fir se palat dijiye uttapam ko

5. Uper se mozerella cheese add karein or red chilly flakes or cheeze met ho tab tak pakane
de

6. Ready he aapke cheese uttapam pizza style me

Nutritional Value:

Crabs: 28.25g

Protein: 7.13 g

Fat: 6.89g

Fiber: 3.16g
Ingredients Of Momos
 For the Dough:

 120 gms refined flour

 1/4 tsp baking powder

 1/2 tsp salt water (for kneading)

 For the Chicken Filling:

 1 cup chicken (minced)

 1/2 cup onions, finely chopped

 1/4 tsp black pepper powder

 1 tbsp oil

 1/2 tsp garlic paste

 1/2 tsp soya sauce

 Salt

 1/4 tsp vinegar

 For the Vegetarian Filling:

 1 cup cabbage and carrots, grated

 2 tbsp onions , finely chopped

 1/2 tsp garlic, finely chopped

 1 tbsp oil

 1/4 tsp vinegar

 1/2 tsp soya sauce

 to taste salt

 to taste pepper

 1 tbsp cornflour

 For Chilli Sauce:

 25 gram garlic, peeled

 6 gms whole red chillies

 3 tbsp vinegar

 1 tbsp oil

 to taste salt

 to taste sugar
How to Make Momos
 Prepare Chilli Sauce:
 1.Cut the red chillies and soak them in water for about two hours. Cut up into small pieces and
soak in the vinegar for one to two hours. Put all the ingredients in a mixie and grind to a smooth paste.

 Prepare Momos:
 1.In a bowl mix all the ingredients of the chicken or vegetable filling, according to your choice.
Keep aside.
 2.Knead the refined flour, baking powder and salt together into firm dough. Cover and keep aside
for 30 minutes.
 3.Roll the dough into very thin 4-5 inch rounds.
 4.Take each round piece and place some filling in the center.
 5.Bring the edges together and twist to seal it.
 6.Steam in a steamer for about 10 minutes and serve hot with chilly sauce.

Nutritional value
Nutritional Info
Carbs9 g
Fat2 g
Protein5 g
Sodium18 mg
Potassium58 mg
Cholesterol14 mg
Vitamin C1 %
Iron4 %

CHICKEN MOMO
POHA CUTLET
Ingredients for Poha Cutlet Recipe
o Pressed Rice soaked 2 cups
o Gram Flour 2 tablespoons
o Yogurt 3/4 cup
o Salt to taste
o Sugar 1/2 teaspoon
o Garam masala powder 1/2 teaspoon
o Turmeric powder 1/4 teaspoon
o Green chilli-ginger paste 1 teaspoon
o Fresh coriander leaves a few sprigs
o Lemon 1/2
Method
Step 1
Dry roast gram flour in a non stick pan till fragrant.
Step 2
Place poha in a large bowl, add yogurt, salt, sugar, garam masala powder, turmeric powder, green chilli-ginger paste and gram
flour.
Step 3
Finely chop coriander leaves and add. Add juice of ½ lemon and mix everything well.
Step 4
Sprinkle a little oil on a non stick pan and heat. Divide poha mixture into equal portion and shape each portion into a cutlet. Place
them in the pan in a single layer and cook, turning sides, till both sides are golden.Serve hot.

Nutrition Info
Calories : 991 Kcal
Carbohydrates : 201.3 gm
Protein : 24.3 gm
Fat : 10 gm
Other : Niacin- 10mg