Healthy Meal plan ideas are always sought by everyone and so this recipe is also one such meal plan which is very easy to cook and definitely healthy too. This recipe can be made with simple and basic elements and a good option for lunch or dinner or pack for tiffin boxes.
Balanced diet should always be in mind while making meal plans for the family, as this can help to keep away from many deficiencies and built up immunity!
I have tried to make a balanced kind of meal plan with carbs, proteins and vitamins included and so here you can find recipe for Tomato rice, Sauteed prawns and Sauteed veggies all presented in simple steps.
Tomato rice with Sauteed prawns & Sauteed veggies
In this video you can get to see a meal plan idea which is very quick to prepare as well as healthy too. A balance meal plan is always a good choice and if we can make them without much hassle then its ofcourse the best.
Equipment
- 1 Wok
- 1 Frying Pan
- Basic kitchen tools
Ingredients
For Tomato Rice
- 3 tbspn Ghee
- 2-3 each Clove Cardamom Cinnamon
- 1 tbspn Split chickpeas
- 1 tbspn Split groundnuts
- 4 tsp Ginger garlic Chilli Mix
- 1/4 cup Onion
- 2 tsp Spring onion
- 1/2 tsp Turmeric powder
- 1 tbspn Red chilli powder
- 2 nos Tomatoes ripe
- as reqd Salt
- 1/2 portion Lime juice
- 1 cup Basmati rice
- 2 cups Water
For Sauteed Prawns
- 100 gms Prawns
- 1 tbspn Olive oil
- as reqd Salt
- as reqd Ground pepper
For Sauteed Veggies
- 1/2 cup Carrot
- 1/2 cup French Beans
- 1/4 cup Sweet corn kernels
- as reqd Salt
- as reqd Ground pepper
Instructions
For Tomato Rice
- Heat a pan and add Ghee and the whole spices, lentils and the groundnuts.
- Add the mix of chopped garlic, ginger and green chilli, and saute.
- Add sliced onion, spring onion whites and saute them till soft.
- Add the spices and roast along with chopped tomatoes.
- Once the tomatoes are soft and oil separates, then add the cleaned rice and roast for few mins.
- Then add the water reqd for cooking the rice and cover with a lid, cook till the rice is done.
- Lastly garnish with spring onion greens.
For Sauteed prawns
- In a pan heat, olive oil and drop in the cleaned and deveined prawns.
- Sprinkle salt and ground pepper as reqd.
- Cook on both sides till done.
For Sauteed veggies
- In the same pan heat, cook the veggies of choice with salt and ground pepper.
- Cook the veggies only few mins so that the crunchiness is not lost.
- Serve all the dish for lunch or dinner and enjoy!
