It’s hard to imagine any meal of any Indian cuisine in which grains don’t take on the starring role: Think omelet-pav, idli-sambar, dal-roti, dal-chawal. Take the pav, roti and chawal out of these equations and the meals seem incomplete! But wonderful as grains are, if building more muscle is your goal, you need to keep them out, or at least limit their consumption in your last meal of the day – viz. dinner– and focus on protein instead. Reason – the body has no way to burn off carb filled foods while you sleep.
That’s why we’ve put together this muscle meal that features a soup, a hearty salad and a choice of 2 filling entrées. Nearly all the dishes contain one or more lean protein elements in the form of bean sprouts, fish and tofu. Plus, they’re all low in calories and bursting with nutrients. Stick to our serving sizes and the dishes will get you more than 75 gms of protein. A perfect meal to repair your body after a hard evening workout!
Contents: 1 bunch baby spinach, 150 gm bean sprouts, 4 button mushrooms, sliced and grilled; 1 small onion, thinly sliced, 2 red radishes, 2 boiled eggs, sliced, 8 water chestnuts, 3 strips bacon, broiled crisp and diced; 10 shrimps, shelled de-veined, and boiled; 1 orange, peeled, segmented, and deseeded; 8 cashew nuts, toasted; 50 gm crispy noodles.
For the soy vinaigrette: 50 ml olive oil, 2 tbsp rice vinegar or white wine, 1 tbsp soy sauce, ½ tsp toasted sesame seeds, ½ tsp wasabi powder (this powerful horseradish like Japanese condiment is available readymade in supermarkets), 2 tbsp orange juice, 1 tbsp honey, salt to taste and crushed black pepper, 5 gm fresh coriander, chopped.
Combine all the ingredients in a small bowl and adjust seasoning.
Wash spinach and bean sprouts thoroughly and place neatly on a platter.
Toss rest of the ingredients together except mushroom, crispy noodles and cashew nuts, and transfer onto the spinach-sprout platter.
Top with mushroom mixture and drizzle wasabi vinaigrette over the medley.
Serve garnished with orange segments, toasted cashews and crispy noodles.
Protein: 16.8 gms
Contents: 50 gm French beans, diced, 50 gm mushrooms, sliced; 50 gm green peas, 50 gm spinach, 100 gm broccoli, 50 gm cauliflower, 50 gm tofu, 1 gm garlic, chopped; 5 gm green chilli, chopped, 2 gm coriander, chopped, 5 gm onion, chopped; 800 ml vegetable stock, 5 ml olive oil, salt to taste, 1 lemon.
Heat oil in a pan. Blanch all the vegetables (except spinach) and transfer immediately into chilled water to retain colour and nutritive value.
Saute garlic, onion, green chilli and ginger.
Add blanched vegetables, vegetable stock, seasoning.
Bring to a boil. Add spinach and remove from fire.
Serve hot garnished with chopped coriander and a few drops of lime juice.
Protein: 6.2 gms
Contents: 350 gm (king fish/pomfret) sliced, 40 gm coriander leaves, 15 gm mint paste, 5 gm green chillies, 25 gm ginger-garlic paste, salt to taste, 4 gm garam masala, 5 gm chaat masala, 3 gm yellow chilly powder, 1 gm toasted ajwain, 20 ml olive oil, pinch of kasoori methi, 2 tbsp lemon juice, 25 gm roasted channa powder.
Make a fine paste of coriander, mint and green chillies.
Add all the other ingredients, except fish and blend together.
Marinate fish with this paste for 2 hours.
Wrap fish in a banana leaf and secure with a toothpick.
Cook the wrapped fish in a steamer for 5 minutes or till done.
Protein: 44 gms
TOFU PHAD KI MAO
(Stir Fried Tofu)
Contents: 10 gm kaffir lime leaves, shredded, 20 ml light soy sauce, 500 gm tofu, diced, 20 ml oyster sauce (available in super markets), 15 ml Golden Mountain sauce (or dark soy sauce), 10 ml oil, 15 gm sugar, 20 gm salt, 100 gm red chillies, chopped, 5 gm garlic, chopped; 20 gm onion, sliced.
Heat oil, add onion and garlic and cook till golden brown.
Add red chillies, kaffir lime leaves and tofu.
Season with light soy sauce, dark soy sauce, oyster sauce, sugar and salt.
Add the tofu and stir-fry.
Makes: 12 pieces: Per Serving: 3 pieces
Protein: 11 gms
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