Top 6 Tiffin Box Recipes For School

Here are the Top 6 Tiffin Box Recipes For School which will give them nutrition punch!


SPROUTS POHA

Sprouts Poha

Ingredients

  • Brown pressed rice flakes- 2 tablespoon(30g)
  • Oil – ½ teaspoon
  • Mustard seeds- 1 teaspoon
  • Curry leaves- 5-6
  • Onion chopped- 1 small (20g)
  • Moong (sprouted) – 10g
  • Carrot (chopped) – 10g
  • Green chillies seeded and slit- 1 no.
  • Turmeric powder- ¼ teaspoon
  • Salt- To taste
  • Green peas boiled- ¼ cup (25g)
  • Lemon juice- 1 teaspoon
  • Fresh coriander- ½  tablespoon

Method

  1. Soak brown poha in water for 15-20 minutes. Drain.
  2. Heat oil in a pan, add mustard seeds, curry leaves, onions, green chillies and saute for a few seconds. Add turmeric powder and mix. Add soaked brown poha, salt and stir to mix.
  3. Cook for 2-3 minutes. Add all veggies, lemon juice and mix again.
  4. Garnish with coriander leaves, toss and serve hot.
           Nutritional information Values
Energy (kcal) 93.4
Carbs (gms) 14.7
Proteins (gms) 4.2
Fats (gms) 1.92


VEG TOMATO OMELETTE

Veg Tomato Omelette

Ingredients

  • Besan flour (bengal gram flour)- 30 gms
  • Tomato chopped- 2 tbsp
  • Onion,chopped-1 tbsp
  • Green chilly chopped- ½ tsp
  • Low fat curds- 1 tsp
  • Water as required
  • Oil- ¼ tsp
  • Salt as per taste
  • Green coriander,chopped- 1 tbsp
  • Red chili powder- ¼ tsp
  • Hing- ¼ tsp
  • Turmeric powder- ¼ tsp
  • Cumin powder- ¼ tsp

Method

  1. Take a deep bowl add all above ingredients except oil. Add enough water and make a smooth batter (pouring consistency) without lumps. Keep it a side for 10 minutes.
  2. Heat a non stick pan sprinkle ¼ tsp oil & pour 2 tbsp batter & cook from both the sides till they are golden brown from both the sides.
  3. Serve it hot with green chutney.
Nutritional information Values
Energy (kcal) 130.4
Carbs (gms) 20.4
Proteins (gms) 7.2
Fats (gms) 2.3


QUICK ROTI CHIVDA

Quick Roti Chivda

Ingredients

  • Oil- ½ tsp
  • Last night roti- 1 no.
  • Sprouts – 1 tbsp
  • Cumin seeds (jeera)- ½ tsp
  • Chopped onions- 1 small
  • Chopped green chillies- ½ tsp
  • Garlic (lehsun) paste- ½ tsp
  • Lemon juice- ½  tsp
  • Turmeric powder (haldi)- a pinch
  • Salt to taste
  • Finely chopped coriander (dhania)- 1 tbsp

Method

  1. Heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the onions,sprouts and green chillies and sauté on a medium flame for 2 minutes.
  3. Add the garlic paste, lemon juice, turmeric powder and salt and sauté on a medium flame for 1 minute.
  4. Time to add roti pieces & coriander, mix well and cook on a medium flame for 4 minutes, while stirring occasionally.
  5. Serve immediately.
           Nutritional information Values
Energy (kcal) 121.7
Carbs (gms) 32
Proteins (gms) 7
Fats (gms) 1.15


CAULIFLOWER HUMMUS SANDWICH

Cauliflower Hummus Sandwich

Ingredients

  • Cauliflower heads & blanched- 30 gms
  • Oats powder- 1 tsp
  • Salt & pepper powder as per taste
  • Onion, thinly sliced- 10 gms
  • Lemon juice- ½ tsp
  • Garlic- ½ tsp
  • Whole wheat bread/multigrain bread (toasted or untoasted)- 2 slices
  • Avocado slices- 2 slices
  • Carrots chopped- 15 gms
  • Lettuce leaves- 2

Method

  1. Add roughly chopped blanched cauliflower, lemon juice, garlic,oats powder and salt to a food processor and pulse until smooth and creamy (can add little green chilly for flavor).
  2. Spread a spoonful of cauliflower hummus on one side of bread. Top one side of bread with onions, avocado slices,carrots and lettuce leaves place another slice of bread.
  3. Serve it immediately.
           Nutritional information Values
Energy (kcal)   210
Carbs (gms)   36.7
Proteins (gms)   7.6
Fats (gms)   4.3


CHICKEN SLAW SANDWICH

Chicken Slaw Sandwich

Ingredients

  • Finely shredded cabbage- 10 gms
  • Carrot, grated- 10 gms
  • Onion, thinly sliced- 10 gms
  • Greek yoghurt- 1 tbsp
  • Lemon juice- ½ tsp
  • Lettuce leave- 1 no
  • Wholegrain bread/rye bread- 2 slices
  • Shaved chicken cooked- 30 gms

Method

  1. Combine cabbage, carrot and onion in a large bowl. Add greek yoghurt, juice, and salt and pepper. Toss to combine.
  2. Arrange lettuce leaves over 2 slices of bread. Top with chicken, coleslaw & another slice of bread. Cut in half serve it.
           Nutritional information Values
Energy (kcal)   251
Carbs (gms)   36.3
Proteins (gms)   11.4
Fats (gms)   6.94


PEARL PULAV

Pearl Pulav

Ingredients

  • Cooked brown rice- 30 gms
  • Boiled brown chana- 15 gms
  • Oil- ½ tsp
  • Salt as per taste
  • Red chili powder-½ tsp
  • Garam masala powder- ¼ tsp
  • Tomato puree-1 tbsp
  • Garlic,chopped-1/2 tsp
  • Cumin seeds- ½ tsp
  • Turmeric powder- ¼ tsp
  • Pav bhaji masala- ¼ tsp
  • Green coriander,chopped- 1 tbsp
  • Lemon juice- ½ tsp

Method

  1. Heat oil in a nonstick kadhai add cumin seeds when it splutters add garlic & tomato puree sauté till the rawness is gone.
  2. Add all dried spice, splash little water so that spices doesn’t burn. Now throw in chana just mix well then cooked rice & salt cook for a minutes.
  3. Serve it hot garnish with green coriander & lemon juice.
           Nutritional information Values
Energy (kcal)   114.9
Carbs (gms)   16.4
Proteins (gms)   3.5
Fats (gms)   3.7

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