Diet

Quick and healthy evening snack ideas

Neha Jain

January 27, 2021

Fretting about choosing something fried for that 4 pm ‘pick-me-up’ evening snack at work? Then don’t depend on the canteen chow – try these two healthy, easy-to-prepare mini-meals instead.

#1 Chicken Salad

Chicken salad

Chicken salad is a high protein, low sodium. A cup of diced, roasted chicken meat has about 231 calories; 45 calories come from fat. The chopped celery and onions provide dietary fiber and contribute a healthy mix of vitamins and minerals, including vitamin C, vitamin B6, folate, manganese, and potassium. Using curd to replace mayo lowers its calories and fat content.

Ingredients

  • 50 gm chopped cooked chicken
  • 1 medium-sized, finely chopped red onion
  • 2-3 tbsp finely chopped celery
  • 1 large egg, hard-boiled, chopped
  • 1/3 cup low-fat curd
  • 1/4 tsp salt, or to taste
  • 1/8 tsp freshly ground black pepper

Method

In a bowl, combine the chicken, onion, celery and egg; toss to blend. Add the relish, low-fat curd, salt, and pepper, mix well. Add more curd, if desired.

#2 Vermicelli (sevia)

Pic for representational purpose only.
Pic for representational purpose only.

Semolina (sooji) vermicelli is made from durum wheat, so it is digested slowly. It helps you feel full longer and prevents you from overeating. It is a good source of two vital vitamins: E and the B group which boosts immunity. For those who lead an active lifestyle, semolina (360 calories/100 gm) is a quick and nourishing source of energy.

Add chopped vegetables, it becomes a power-packed, delicious, meal in a bowl.

Ingredients

  • 1 cup vermicelli (sevia)
  • 2 tbsp oil
  • ½ tsp mustard seeds (rai)
  • 1 tsp chana dal
  • 2 tbsp raw peanuts
  • 1 tsp urad dal
  • 1 tsp cashews, coarsely crushed
  • A pinch of hing (asafoetida)
  • ¼ tsp Haldi
  • A few curry leaves
  • 1 small, finely chopped onion
  • Green chilies to taste, finely chopped
  • 1 tsp ginger, grated
  • ½ cup carrots and peas
  • Salt to taste
  • 1 ½ cup water
  • Coriander leaves for garnish

Method

  1. Heat 1 tsp of oil in a pan on medium heat. Once the oil is hot, roast the vermicelli till it turns light golden. Stir continuously. (A lot of Indian stores now carry pre-roasted Vermicelli, so to save on cooking time, use that.)
  2. Once done, remove it from the pan to stop the cooking process. Set aside.
  3. In the same pan, add the remaining oil and heat on medium heat. Add rai, and allow it to pop.
  4. Add chana dal and peanuts and cook for 30 seconds.
  5. Add urad dal and cashew and cook till they turn to a light golden color.
  6. Add Haldi and hing. Mix well. Add the curry leaves and allow them to cook for 10-15 seconds.
  7. Add onions, carrots and peas, green chilies, and ginger. Cook till the onions turn translucent.
  8. Add salt and water. Cover the pan and allow the water to come to a boil. Once it boils, open the cover and add the roasted sevia. Give it a really good mix, lower heat, cover, and cook for 6 minutes. Stir once in-between.
  9. After 6 minutes, turn the flame off and allow it to sit covered for another 5 minutes. Open, fluff gently, garnish with coriander leaves and serve hot.

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About the Author

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing too complex about nutrition. Neha completed her MSc in Food and Nutrition from Delhi University and also did a Diploma in Naturopathy and Yogic Sciences. Neha is also a Certified Diabetes Educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Neha’s goal has always been to help people make healthy choices, and while at HealthifyMe, she always felt that her task was simplified with its technology.


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