The Tribune - Spectrum

Salads For All
July 9, 2000
Sweet and sumptuous summer delights
June 25, 2000
Delicious desserts
June 11, 2000
Cool it with...
May 28, 2000
Non-vegetarian salads
May 14, 2000

Sunday, July 30, 2000
Sugar 'n' Spice

Lean on everything
By Harkiran Sodhi

ONE of the better ways to fill your tummy and not have it show on you is to go in for low calorie food. Here are some recipes that will tickle your palette without adding to your weight:


Go in for low-calorie, nutritious foodIngredients:

350 gms tomatoes, skinned and chopped.

2 cloves of garlic, peeled and crushed.

2 spring onions, chopped.

1/2 cucumber, peeled and chopped.

2 capsicums, seeded and chopped.

1 sprig of parsley.

2 tablespoons lemon juice.

300 ml of tomato juice.

A few drops of Tabasco.

Salt and freshly ground black pepper to taste.


Place all the ingredients except the chopped parsley into a blender and blend till they become smooth. Put into a refrigerator to chill. Add in salt and freshly ground pepper to taste and top with the chopped parsley while serving.

Total calories: 140


Irish stew


250 gms meat

2 medium onions, sliced

250 gms of potato, sliced

300 ml of meat stock

4 teaspoons of tomato puree

Salt and freshly ground black pepper to taste

Freshly chopped parsley


Put the chopped meat, onion and potato into a baking dish by layering them but the last layer should be that of the potatoes which should come at the top of the dish. As you put each layer season it well with the salt and freshly ground black pepper. In a small bowl mix the stock and the tomato puree together and pour this over the layered ingredients in the baking dish. Cover the baking dish and cook in the oven at 350 degree F for an hour. Then remove the cover of the baking dish and bake again at 300 degree F with the top grill on, to brown the potatoes for about 20 minutes. Serve sprinkled with the fresh chopped parsley.

Total calories- 770 (385 per serving)

Fresh fruit salad


125 gms of melon (green )

125 gms melon (orange)

50 gms of green grapes

2 mangoes, peeled and sliced

175 gms of pears, peeled and chopped

125 gms of banana

Juice and grated rind of one orange


Cut the melons and remove the seeds. With a melon baller scoop out the melons and keep placing them into a serving bowl. Add the chopped mangoes, pears and the grapes. Sprinkle the orange juice and the orange rind and lightly mix. Peel and slice the bananas just you are to serve and mix them in quickly.

Total calories -340 (85 per serving).