Apple Crepes (Healthy Diabetic Recipe) : Tarla Dalal

Apple Crepes ( Healthy Diabetic Recipe )
by Tarla Dalal
Here is an exotic dish that is an ideal pick for special occasions. Apples are rich in fibre, making this dish acceptable for diabetics too. Crepes come out well when made with plain flour, as done in this recipe. I have also used low fat butter, which is easily available in the market today it is good for use in such desserts where butter is required for texture and flavour.
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Preparation Time: 10 mins Cooking Time: 35 mins Makes 5 crepes
Ingredients
For The Pancakes

1/4 cup plain flour (maida) 1/4 cup cornflour 3/4 cup low fat milk (99.7% fat-free , readily available in the market) a pinch salt 1/4 tsp melted low fat butter
For The Apple Filling

2 tsp low fat butter 2 apples , thickly sliced 1 tbsp sugar substitute 1/4 tsp cinnamon (dalchini) powder 1 tsp lemon juice
Other Ingredients
1/2 tsp low fat butter for greasing
Method For the pancakes
1.
Combine the plain flour, cornflour, milk, salt and cup of water in a bowl, mix well till no lumps remain. Keep aside.
2.
Grease a non-stick pan with the butter and pour 2 tbsp of the batter, tilt the pan around quickly so that the batter coats the pan evenly.
3. 4.
When the sides starts to peel off, turn the pancake around and cook the other side for a few seconds. Repeat with the remaining batter to make 4 more pancakes. Keep aside.
For the apple filling
1.
Heat the butter in a non-stick pan, add the apple slices, sugar substitute, cinnamon, lemon juice and 2 tbsp of water and mix well.
2. 3.
Cook on a medium flame till the apple slices are cooked, stirring once in between. Divide the apple filling into 5 equal portions. Keep aside.
How to proceed
1. 2. 3. 4.
Place a pancake on a dry, flat surface and place a portion of the apple filling on one half of the pancake. Fold the pancake over the filling to make a semi circle. Repeat with the remaining ingredients to make 4 more crepes. Serve immediately.
Tips
1.
Do not overcook the apples as the filling will become soggy, making it difficult to serve the crepes. Nutrient values
Energy 99 calories Protein Carbohydrates Fat 2.3 gm 19.4 gm 1.3 gm Vitamin A Vitamin C Fibre 79.2 mcg 2.1 mg 1.1 gm
Baked Tortilla With Citrus Salsa ( Healthy Diabetic Recipe )

Time to tango with tangy oranges! this green and orange salsa not only looks good but also tastes good, and is healthy as well. There is a tinge of innovativeness at play too salsa is usually made with tomatoes and capsicum, but here i have made it with citrus fruits. This unique, light-baked dish serves as a nutritive and tasty snack. For the salsa to taste best, ensure that you select just-ripe fruits which are sweet and tangy. You can make the salsa in advance too and store in the refrigerator.

Preparation Time: 20 mins Cooking Time: 10 mins Baking Time: 25 minutes Baking Temperature: 190C (380F) Makes 6 servings
Ingredients
For The Citrus Salsa (makes Approx.1 Cup.)

1/2 cup finely chopped orange 1/2 cup finely chopped sweet lime (mosambi) 1/4 cup finely chopped tomatoes 1/4 cup finely chopped coriander (dhania) 1 tsp roasted cumin seeds (jeera) powder 1/2 tsp chilli powder
salt to taste
For The Baked Tortilla Chips

(makes approx. 36 pieces) 1 cup maize flour (makai ka atta) 1/2 cup whole wheat flour (gehun ka atta) 1/4 tsp chilli powder 1/4 tsp carom seeds (ajwain) 1 tsp oil
salt to taste whole wheat flour (gehun ka atta) for dusting
Method For the citrus salsa
1.
Combine all the ingredients together in a bowl and mash lightly with the back of a spoon. Refrigerate till ready to use.
For the baked tortilla chips
1. 2.
Combine all the ingredients in a bowl and knead into a soft dough using hot water. Divide the dough into 6 equal portions.
3.
Roll out each portion between two sheets of plastic into a thin circle of 175 mm. (7") diameter. Dust the tortillas generously with flour to make the rolling easier.
4. 5. 6. 7.
Lightly cook the tortillas on a non-stick pan. Cut each tortilla into 6 triangular pieces. Place the tortilla pieces in a single layer on a baking tray. Bake at 190c (380f) for 7 to 8 minutes or until the tortilla chips are crisp and lightly browned.
How to serve
1.
Serve the baked tortilla chips with chilled citrus salsa. Nutrient values
Energy 115 calories Protein Carbohydrates Fat 3.2 gm 19.6 gm 2.6gm vitamin C Iron 16.1 gm 1.2 gm Fibre 0.8 gm
Barley Vegetable Soup ( Exotic Diabetic Recipe )

by Tarla Dalal
The ideal way to start an italian meal, this soup is loaded with health and taste. Fibre-rich barley is a key ingredient in this soup while the use of vegetable stock and other veggies enhances its health profile. Red chilli flakes spice up the soup, but always add it at the end lest the soup becomes over spicy. Adding cheese to hot soup causes it to melt and mix in well with soup thereby pepping up the flavour what more can i say, taste it and youll believe me!

Preparation Time: 10 mins Cooking Time: 10 mins Makes 4 servings Show me for servings
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Ingredients
2 tsp oil 2 tbsp finely chopped onions 1/2 tsp finely chopped garlic (lehsun) 4 cups vegetable stock 2 tbsp chopped carrots 3 tbsp tomato puree 1 tbsp chopped tomatoes
salt to taste
2 tbsp cooked barley (jau) 3 tbsp cooked macaroni 1/4 cup finely chopped spinach (palak) 1/2 tsp dried oregano 1/2 tsp dry red chilli flakes (paprika)
For The Garnish

1 tbsp grated mozzrella cheese
Method
1. Heat the oil in a deep non-stick pan, add the onions and garlic and saut over a medium flame for 2 to 3 minutes, while stirring continuously. 2. 3. 4. 5. Add the vegetable stock, carrots, tomato pure, tomatoes and salt, mix well and simmer for 5 to 7 minutes. Add the barley and macaroni, mix well and simmer for another minute. Remove from the flame, add the oregano and red chilli flakes and mix well. Serve immediately garnished with cheese.
Handy tip
1.
To cook barley and macaroni, boil a vesselful of water, add the barley and macaroni and boil for 10 to 15 minutes or till they are cooked. Refresh them using cold water, strain and use as required. Nutrient values
Energy 83 calories Protein Carbohydrates Fat 2.4 gm 10.1 gm 3.7 gm Calcium Folic acid 49.5 mg 13.6 mcg
Bermi Parathas ( Diabetes Recipe)

by Tarla Dalal
Who can resist a scrumptious paratha? an ideal snack option which can also make a filling meal. In this version, spring onions provide crunch to a wholesome and appetizing stuffing of moong dal.

Preparation Time: 15 mins Cooking Time: 20 mins Makes 6 servings Show me for servings
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Ingredients
For The Dough

1 cup whole wheat flour (gehun ka atta)
salt to taste
To Be Mixed Into A Stuffing

3 tbsp moong dal (split green gram) (split yellow gram) , soaked 1/4 cup finely chopped spring onions (including greens) 1 tsp chilli powder 1 tsp cumin seeds (jeera) powder 1/4 tsp asafoetida (hing)
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
2 tsp oil for cooking
Method For the dough
1. 2.
Combine the wheat flour and salt and knead into soft dough using enough water. Divide the dough into 6 equal portions. Keep aside.
How to proceed
1. 2. 3. 4. 5.
Roll out each portion of the dough into a circle of 75 mm (3") diameter. Place one portion of the stuffing mixture in the centre of the circle. Bring together all the sides in the centre and seal tightly. Roll out again into a circle of 100 mm (4") diameter, using a little whole wheat flour. Cook on a hot tava (griddle), using a little oil, until both sides are golden brown.
6. 7.
Repeat with the remaining dough and stuffing to make 5 more parathas. Serve hot.
RECIPE SOURCE : Diabetic Snacks

Apple Crepes (Healthy Diabetic Recipe) : Tarla Dalal

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Apple Crepes (Healthy Diabetic Recipe) : Tarla Dalal

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Apple Crepes ( Healthy Diabetic Recipe )

Add your private note

For The Pancakes

For The Apple Filling

Method For the pancakes

For the apple filling

Baked Tortilla With Citrus Salsa ( Healthy Diabetic Recipe )

Add your private note

For The Citrus Salsa (makes Approx.1 Cup.)

For The Baked Tortilla Chips

Method For the citrus salsa

For the baked tortilla chips

Barley Vegetable Soup ( Exotic Diabetic Recipe )

Add your private note

For The Garnish

Bermi Parathas ( Diabetes Recipe)

Add your private note

For The Dough

To Be Mixed Into A Stuffing

2 tsp oil for cooking

Method For the dough

RECIPE SOURCE : Diabetic Snacks

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