Day 3 — Upma with Paneer & Peas; Midday Green Tea + Roasted Makhana Snack; Lunch: Tandoori Chicken Salad with Lentil Pilaf; Dinner: Bhindi Masala with Moong Sprout Khichdi
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Ingredients
Instructions
- 1
Upma with Paneer & Peas
- 2
If using rava: dry roast 1/3 cup rava lightly till aromatic; set aside. (Use oats: toast briefly.)
- 3
Heat 1 tsp oil, add mustard seeds to pop, add ginger, green chili, onion; sauté till translucent.
- 4
Add peas, a pinch salt, add 2/3–3/4 cup water, bring to boil. Slowly add rava/oats, stirring to avoid lumps, cook 3–4 min until water absorbed.
- 5
Stir in crumbled paneer, cilantro, lemon. Serve hot.
- 6
Roasted Makhana
- 7
Heat nonstick pan, add popped makhana, roast 6–8 min tossing with little salt and chaat masala until slightly crunchy.
- 8
Tandoori Chicken Salad & Lentil Pilaf
- 9
Marinate chicken with yogurt, tandoori masala, lemon, salt for 15–30 min. Grill or pan-sear 4–6 min each side until cooked.
- 10
Toss salad leaves, cucumber, tomatoes, onion with olive oil and lemon.
- 11
Warm cooked lentils and brown rice/quinoa; season lightly with salt and pepper. Plate lentil pilaf alongside salad and sliced tandoori chicken.
- 12
Bhindi Masala
- 13
Heat 1 tsp oil, sauté onions till soft. Add chopped okra, tomatoes, turmeric, coriander powder, salt. Cook on medium-low stirring gently until okra is tender and not slimy (about 10–12 min).
- 14
Moong Sprout Khichdi
- 15
Rinse dal, sprouts and brown rice. In pressure cooker, heat 1 tsp ghee/oil, add cumin seeds, add tomato, then add dal, sprouts, rice, turmeric, 1.5 cups water, salt.
- 16
Cook 3–4 whistles (stovetop) or simmer 20–25 min (no pressure cooker). Mash lightly to khichdi consistency. Finish with a pinch garam masala.
- 17
Emphasis on legumes, lean poultry, sprouts and paneer for sustained protein.
- 18
Fiber-rich vegetables and controlled portions of moderate-GI grains.
- 19
Swap rava for oats if you prefer lower GI at breakfast.
- 20
Avoid added sugars; prefer olive oil/ghee sparingly.
Description: Indian-style, medium spice, low-GI focus, high-protein, approx portions. GI listed per ingredient. Single-serving recipes; nutrition estimates are AI-generated.
- If using rava: dry roast 1/3 cup rava lightly till aromatic; set aside. (Use oats: toast briefly.)
- Heat 1 tsp oil, add mustard seeds to pop, add ginger, green chili, onion; sauté till translucent.
- Add peas, a pinch salt, add 2/3–3/4 cup water, bring to boil. Slowly add rava/oats, stirring to avoid lumps, cook 3–4 min until water absorbed.
- Stir in crumbled paneer, cilantro, lemon. Serve hot.
-
Roasted Makhana
- Heat nonstick pan, add popped makhana, roast 6–8 min tossing with little salt and chaat masala until slightly crunchy.
-
Tandoori Chicken Salad & Lentil Pilaf
- Marinate chicken with yogurt, tandoori masala, lemon, salt for 15–30 min. Grill or pan-sear 4–6 min each side until cooked.
- Toss salad leaves, cucumber, tomatoes, onion with olive oil and lemon.
- Warm cooked lentils and brown rice/quinoa; season lightly with salt and pepper. Plate lentil pilaf alongside salad and sliced tandoori chicken.
-
Bhindi Masala
- Heat 1 tsp oil, sauté onions till soft. Add chopped okra, tomatoes, turmeric, coriander powder, salt. Cook on medium-low stirring gently until okra is tender and not slimy (about 10–12 min).
-
Moong Sprout Khichdi
- Rinse dal, sprouts and brown rice. In pressure cooker, heat 1 tsp ghee/oil, add cumin seeds, add tomato, then add dal, sprouts, rice, turmeric, 1.5 cups water, salt.
- Cook 3–4 whistles (stovetop) or simmer 20–25 min (no pressure cooker). Mash lightly to khichdi consistency. Finish with a pinch garam masala.
Type-2 Diabetic Friendly Notes
- Emphasis on legumes, lean poultry, sprouts and paneer for sustained protein.
- Fiber-rich vegetables and controlled portions of moderate-GI grains.
- Swap rava for oats if you prefer lower GI at breakfast.
- Avoid added sugars; prefer olive oil/ghee sparingly.
Disclaimer: Nutrition facts are AI-generated estimates and not guaranteed accurate.
A great diabetic-friendly day. Publish it so others managing diabetes can find it too!
