We don’t know how long it would take before the country limps back to normalcy. In the face of uncertainties that Covid-19 has thrown at us, we cannot afford to waste food. We need to act cautiously and prudently. Moreover, to tide over these difficult times, we need to eat things that offer energy and comfort. We need nutritious, balanced meals (made with a handful of ingredients) to give us energy and to keep our spirits up. Before you make any of the following recipes, remember to wash your hands. Stay safe.

Creamy one-dish oats Sourced by the Telegraph

Paneer wrap Sourced by the Telegraph

3. Paneer Wrap

Ingredients

• 2 rotis
• 100g paneer (diced)
• ¼ cup onion (finely chopped)
• ¼ cup capsicum (fine chopped)
• ½ tsp cumin seeds
• 1 tsp oil
• Bunch of coriander leaves
• Chaat masala to taste
• Salt to taste

Method

1. Heat oil in a pan, add cumin seeds and when it starts to crackle, add crumbled paneer and salt.
2. Remove from heat, add onion, capsicum and chopped coriander, sprinkle chaat masala to the paneer mixture.
3. Place the paneer mixture in the middle of chapatis, roll it and turn it into a wrap. (You can also use two eggs instead of paneer.)

Calorie count

With paneer

• Calories: 360kcal
• Protein: 22.3g
• Carbs: 47.97g
• Fat: 10g

With eggs

• Calories: 408kcal
• Protein: 20.8g
• Carbs: 45.9g
• Fat: 17.1g (remove one egg yolk to reduce calorie count)

Moong Dal khichri

4. Creamy one-dish oats

Ingredients

• ½ cup oats
• 1 cup milk (double-toned)
• 1 tbsp raisins or ½ an apple
• 1 tbsp walnuts or almonds (optional)

Method: Combine oats, milk, raisins and nuts. Microwave for two to four minutes (30 seconds at a time) or cook on medium flame until the oats soft enough. Watch carefully, because oatmeal may overflow.

Calorie count

• Calories: 380
• Protein: 15g
• Carbs: 49g
• Fat: 16g

Hena Nafis is a consultant nutritionist and the owner of nutrition and lifestyle clinic Nutrience, and the health cafe, Eat Good Food. You can follower her on Facebook and Instagram @officialhenanafis

1. Moong Dal khichri

Ingredients

• ½ cup rice
• ½ cup moong dal (I used moong dal dhuli)
• ¼ tsp turmeric powder
• 1 tsp salt
• 1 tsp oil
• ½ tsp cumin seeds
• ½ tsp mustard seeds
• 1 green chilli (finely chopped)
• 1 large tomato (chopped)

Method

1. Take half a cup of rice and half a cup of moong dal in a bowl. Soak it in water for 20 minutes. Drain the water and set aside.
2. Add the rice and dal to a pressure cooker and add around three and a half to four cups water. Add salt, turmeric powder and pressure cook on high heat (three to four whistles).
3. The rice and dal will cook until very soft and mushy. Set aside.
4. To another pan on medium heat, add oil or ghee. Once the oil is hot, add cumin and mustard seeds. Wait till cumin seeds start sizzling and mustard seeds pop.

Calorie count

• Calories: 350kcal
  
• Protein: 12.24g
• Carbs: 68.6g
• Fat: 3.5g

One-pot chicken pasta

2. One-pot chicken pasta

Ingredients

• 1 boneless chicken breast (cut into bite-size pieces)
• 1 onion (medium)
• 1 tomato (medium)
• 3 garlic cloves
• 1 tsp garlic paste
• ½ cup tomato puree (store bought)
• 30g spaghetti
• ½ tsp oregano
• 2 tsps olive oil
• 2 tsps grated cheese
• Salt and black pepper to taste

Method

1. Boil the spaghetti and keep aside.
2. Heat oil in a pan. Add chicken, salt, black pepper, garlic paste and saute until the chicken is cooked. Remove from the pan and keep aside.
3. In the same pan, add onion, chopped tomatoes and salt. Cook until it becomes mushy. Add tomato puree and one or two cups water to make a sauce.
4. Combine the pasta, chicken and sauce and cook for five minutes. You can garnish with any grated cheese and oregano.

Calorie count

• Calories: 483kcal
• Protein: 37.1g
• Carbs: 45.1g
• Fat: 18.4g (to reduce calorie intake, avoid cheese)