Healthy and nutritious meals for children

Recipes Oneza Tabish

HEALTHY BANANA PANCAKES

Ingredients

1 large overripe banana

2 large eggs

1/4 cup all-purpose flour

Preparation

Whisk eggs and banana in a bowl until no banana chunks remain. Whisk in flour until the batter is thick and smooth.

Spray the frying pan with oil and turn the stove to medium heat.

Pour a small circle of batter on the pan. When the pancake begins to bubble, flip over to the other side and cook until done.

Repeat with the rest of the batter.

VEGETABLE QUESADILLA

Ingredients

1tbsp olive oil

1 1/2 cup mushroom

1/2 cup red pepper

1/2 cup green pepper

1/2 cup corn

1/2 tsp grated garlic

1/4 tsp black pepper

Salt as per taste

3 whole wheat flour tortilla

1 cup mozzarella cheese

3tbsp butter

Preparation

Saute vegetables in hot oil in a pan. Add grated garlic,black pepper, stir and mix and cook for about 3 to 4 minutes.

Once the vegetables are done cooking, season them with salt. Please make sure they are not soggy and are crunchy. Do not overcook them.

Now heat a skillet over medium heat.

Roast one side of the tortilla on a skillet till it gets a light golden colour.

Lower the heat, flip the tortilla and spread the cooked vegetables on the tortilla covering half way through.

Top up the vegetables with cheese.

Fold over the tortilla to cover the cheese and vegetable mixture.

Apply butter and pan fry tortilla folded from both the sides till it gets nice crisp and golden colour.

Cut in small triangles and serve.

QUICK ZUCCHINI WHEAT PASTA

Ingredients

2 cups whole wheat fusilli pasta

2 tbsp butter

1 spring onion- chopped diagonally, separate the greens

1 tbsp of flour

½ cup of milk

1 cup grated zucchini

½ cup finely grated cheese,

Salt and pepper as per taste

Preparation

Boil 6 cups water with 1 tsp of salt. Add the pasta and boil for 10 to 12 minutes till al dente.

Drizzle 1 tbsp of olive oil to this, coat it well and leave aside.

While the pasta boils, prepare the white sauce, by melting 1 tbsp of butter in a sauce pan .

Now add 1tbsp of flour and gently sauté it for about 2 to 3 minutes by taking care of not burning it as the colour should be white.

Pour in ½ cup of milk to this mixture, and stir till the sauce thickens which should in about 3 minutes.

Melt 1 tbsp butter in another pan, add the white of the spring onions and sauté for a minute. Add the zucchini and stir fry for about 4 to 5 mins.

Pour in the white sauce and combine it well with the zucchini.Please make sure the zucchini is well cooked.

Finally, add the cheese, pasta and spring onions greens. Season with salt and pepper and mix well. Serve hot.

BAKED CHICKEN TIKKA BUNS

Ingredients

FOR THE BUNS:

1 cup wholewheat flour

1 cup all purpose flour + more if needed

1 tbsp instant yeast

¼ cup oil

1 tbsp sugar

1 tsp salt

1/2 cup warm water (approx.)

FOR THE FILLING:

200 gm chicken breast, cut into bite sized pcs

1 tsp chilli powder

¼ tsp turmeric powder

¼ tsp coriander powder

1 tsp cumin powder

1 tsp Kasuri methi, crushed

1 tsp ginger garlic paste

2 tbsp yogurt

Salt to taste

Preparation

To prepare the dough, add the flours into a large bowl and whisk well.

Add in all the ingredients except the water and mix well with your hands to get a crumbly mix.

Slowly add water and start to bring the dough together.

Knead till you have a sticky dough.

Grease the bowl, keep the dough in and set aside covered for an hour or till doubled in size.

To prepare the filling, marinate chicken with all the ingredients for an hour and grill till both sides are golden.

Punch down the dough and divide the dough and the filling into 8-10 portions.

Take a dough portion, spread it out in your hand, fill the chicken tikka stuffing into the center and slowly close the dough.

Seal all the side with your hands and shape it into a ball.

Repeat till all buns are made.

Cover and leave for 30 minutes.

Brush the top generously with milk( 2tbsp) or with egg.

Preheat your oven to 180 degrees. Bake for 25 minutes till the top appears golden brown.