Buttered garlic herb rice with veggies is the perfect meal to boost your immune system which can be prepared in a short time with easily available ingredients. Garlic tossed in butter and the addition of aromatic herbs to season the broken wheat rice uplift the flavour making it different from a usual dish. Vegetables used to prepare the platter are the main sources of antioxidants, fiber, vitamins and minerals which give fuel to boost the immunity. To make it more proteinaceous & tasty, Egg has been added which can be replaced by smoked Tofu or Paneer for vegetarians to balance the nutritive value.
Additionally, a Watermelon Chia shake can be added with this meal as an appetizer. This smoothie alone can be used as a breakfast item where the amount of oats need to be increased.
Cooking time: 30min
Ingredients:
To make the Rice:
½ cup Broken Wheat Rice
½ teaspoon Garlic, finely chopped
1-2 Basil & Parsley leaves, finely chopped or dried
¼ teaspoon dried Oregano
¼ teaspoon Red Chilli Flakes
1 teaspoon Butter
Salt as per taste
Black pepper as per taste
To make the Veggies:
½ Capsicum
¼ Broccolis
1 Carrot
1 Onion
2-3 Beans
½ teaspoon Garlic, finely chopped
Salt as per taste
Black pepper as per taste
½ teaspoon Oil or Butter
Recipe:
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Boil the broken wheat rice and keep separate
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Heat butter on low heat in a pan
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Add chopped garlic and fry until they turn golden in colour.
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Once done add the fresh herbs or dried herbs and toss them well for 2-3 min
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Add salt and pepper as per taste.
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Add the boiled separated broken wheat rice, mix the whole thing & cook for 2-3min.
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For veggies blanch vegetables separately
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Again heat the pan with oil or butter
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Add all the vegetables and toss for 3-4 minute
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Add salt and pepper to taste good
Garnish with Sunny side up or Smoked Tofu to meet the protein criteria
Ingredients for Smoothie:
1/4th Watermelon peeled, deseeded and chopped
2 tablespoon curd
½ Banana
1 teaspoon Oats
½ teaspoon Chia seeds soaked in water (optional)
Honey or syrup of your choice to taste (optional)
Recipe:
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Add plain curd in a blender jar
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Add watermelon and banana in it
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Add oats in the same jar
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Blend until smooth puree
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Add chia seeds and blend again
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Honey or Syrup can be added to increase the palatability
PROS:
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Broccoli is a great source of vitamin K and C and a good source of folate.
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Vitamin C found in capsicum helps to build collagen and it is also a powerful antioxidant which protects the body from any kind of damage by free radicals.
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Carrots are a good source of beta carotene, fiber and antioxidants.
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Allicin, a Sulfur containing compound found in Garlic helps to fight against infection
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Herbs used in the recipe are sources of antioxidants.
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Eggs, beans, tofu or paneer are sources of protein which helps to build muscle mass.
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Curd used in smoothie is a probiotic and it also helps to boost the immunity
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Banana and oats used in smoothie is a good source of vitamin B6.
CONS:
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This smoothie cannot be offered for people having Diabetes as a variety of fruits have been used
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Butter is used to make the platter which is not allowed for hypertensive people, however this can be replaced with oil
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Too much fiber can create bloating for few people. In order to avoid this, drink enough water.