Tips Of The Day

Dietician Sheela Sherawat

Best Diet Oats Vegetable Upma For Weight Loss

A common snack made healthy using fibre rich oats. 
Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients
1 cup quick cooking rolled oats
2 tbsp oil
1 tsp urad dal (split black lentils)
2 tsp mustard seeds ( rai / sarson)
1 1/2 " piece ginger (adrak), chopped
2 green chillies , chopped
8 to 10 curry leaves (kadi patta)
1 onion , chopped
5 to 8 french beans , chopped
1 carrot , chopped
1/4 cup green peas
salt to taste
1/2 cup milk
Method 
1.    Heat the oil in a kadhai, add the urad dal and saute till the dal turns brown in colour. 
2.    Add the mustard seeds and when the seeds crackle, add the ginger, green chillies, curry leaves and onions, mix well and saute till the onion turns light brown in colour. 
3.    Add the beans, carrot and peas, mix well and cook for 2 to 3 minutes. 
4.    Add the salt, mix well and cook on slow flame till the vegetables are cooked. 
5.    Add oats, sprinkle some milk and mix well, cover and cook for 3 to 4 minutes. 
6.    Serve hot.