Oats Chilla Frankie

Ingredients: 

  • 2/3 cup (100 g) Prolicious Oats Chilla Mix 
  •  1.5 cups (220 ml) Water  
  • 1 tbsp mint chutney  
  • A pack (200 g) of Tofu  
  • 2 tbsp Lemon Juice  
  • 1/2 cup Broccoli florets  
  • 1/2 cup Tomatoes  
  • 1 tsp Chilli Powder  
  • 1/2 tsp Smoked Paprika  
  • 1/4 tsp Cumin Powder  
  • 1 cup shredded Vegan Cheese  
  • Salt/Pepper to taste 
  •  Cooking Oil  
  • Coriander to garnish 

METHOD: 

  • Mix the premix and water gradually to make batter of pouring consistency. Heat a non-stick pan and pour a ladle full of chilla batter. Spread the batter evenly and cook on both sides to make a crisp chilla. 
  • In a pan over medium heat, add a small drizzle of oil and add tofu cubes. Cook for about 10-15 minutes until most edges are browned, turning every 3-5 minutes. Add a dash of salt and lime juice in the last 2 minutes. Remove from pan.  
  • Add broccoli, tomatoes, and spices in an another pan and cook over medium heat until soft.  
  • Place the prepared Prolicious oats chilla on a plate, apply green chutney. Sprinkle the vegan cheese and assemble tofu, broccoli, and tomatoes and make a frankie roll.  
  • Top with coriander, enjoy! 

 

 

 

High Protein Pasta Chips

  • Prep Time: 15 Mins
  • Cooking Time: 20 Mins
  • Total Time: 35 Mins
  • Cuisine: Italian
  • Serving: 2

Ingredients

  • Prolicious penne / Macaroni pasta: 100 g
  • Chilli powder: 1 tsp
  • Turmeric powder: ½ tsp
  • Coriander powder: 1 tsp
  • Garlic powder: ½ tsp
  • Oregano: 1 tsp
  • Salt: 1 tsp
  • Olive oil: 1 tbsp

Instructions

  1. Boil the water with salt and cook the pasta for 12 mins.
  2. Drain the water from the pasta. Keep aside.
  3. In a bowl add the boiled pasta, turmeric powder, chilli powder, coriander powder, garlic powder, oregano and salt. Mix them well.
  4. On a tray, spread some parchment paper and spread the pasta on the tray.
  5. Cook the pasta in the oven at 200° c for 17-20 mins.
  6. Serve hot homemade salsa or hummus.

Notes, Tips & Facts 

  1. Line the tray with parchment paper to avoid the pasta from sticking.
  2. To avoid pasta from sticking to each other, add few drops of oil while boiling.

High Protein Broccoli Pesto Pasta

  • Prep Time: 20 Mins
  • Cooking Time: 15 Mins
  • Total Time: 35 Mins
  • Cuisine: Italian
  • Serving: 2

Ingredients

  • Prolicious penne pasta: 100 g
  • Broccoli: 150 g
  • Basil leaves: ½ cup
  • Cherry tomatoes: 6 nos
  • Garlic: 3 flakes
  • Almonds/pine nuts: 4 nos.
  • Olive oil: 3 tbsp
  • Black pepper: 1 tsp
  • Salt to taste

Instructions for pesto sauce

  1. In hot water, add the broccoli florets. Keep them in for about 30 secs.
  2. Remove the broccoli from the hot water, transfer them into cold water. Keep aside for 30 secs.
  3. In a blender add the blanched broccoli, basil leaves, garlic flakes, black pepper, salt and olive oil. Blend well until it forms a paste.
  4. Add a cup a water to adjust the consistency. Give a final blend.
  5. Pesto sauce is ready.

Instructions for pasta

  1. In a saucepan, add pesto sauce and add some water. Mix well.
  2. Add the cherry tomatoes and let them cook for about 2 mins.
  3. Now add the pre boiled pasta. Mix well.
  4. Cover the saucepan with a lid. Cook for 5 mins.
  5. Serve hot.

Notes, Tips & Facts 

Broccoli can be blanched quickly. Notice when the broccoli turns bright green from dull green.

 

High Protein Peri Peri Mac n Cheese

  • Prep Time: 15 Mins
  • Cooking Time: 15 Mins
  • Total Time: 30 Mins
  • Cuisine: Italian
  • Serving: 2

Ingredients

  • Prolicious Macaroni pasta: 100 g
  • Milk: 1 cup
  • Butter (olive oil): 1 tbsp
  • Cheddar cheese: ¼ cup
  • Mozzarella cheese: ¼ cup
  • Oats flour: 1 tbsp
  • Black pepper: ½ tsp
  • Salt to Taste

For Peri Peri Masala

  • Chilli powder: 3 tbsp
  • Black salt: 1 tsp
  • Garlic powder: 2 tsp
  • Oregano: 1 tsp
  • Salt: ½ tsp

Instructions

For peri peri masala

  1. In a container, add chilli powder, black salt, cinnamon powder, garlic powder, oregano, salt. Mix it well together.

For Mac n Cheese

  1. Boil 4 cups of water. Add the pasta and cook it for 12 mins.
  2. In a non-stick pan, add butter and melt it.
  3. Now add the flour and stir. Pour in the milk when the mixture starts to turn a bit golden.
  4. Keep stirring the milk with the whisk for 2 mins.
  5. Now add cheddar and mozzarella cheese into the milk. Stir well.
  6. Add the prepared peri peri masala into the sauce. Mix well. Add salt if required
  7. Add the boiled pasta into the sauce. Stir the pasta well.
  8. Cover the pasta and cook it well.
  9. Serve the pasta with some grated cheese on top.

Notes, Tips & Facts 

  1. Keep stirring the pasta sauce to avoid burning it.
  2. Add salt only if required as the peri peri masala and cheese will add saltiness to the pasta.
  3. Add some oil to avoid pasta from sticking to each other.

High Protein Tangy Tomato Red Sauce Pasta

  • Prep Time: 30 Mins
  • Cooking Time: 15 Mins
  • Total Time: 45 Mins
  • Cuisine: Italian
  • Serving: 2

Ingredients

  • Prolicious penne / Macaroni pasta: 100 g
  • Tomato: 4 no.
  • Garlic: 10 flakes
  • Basil: few leaves (garnish)
  • Black pepper: ½ tsp
  • Chilli flakes: 1 tbsp
  • Oregano: 1 ½ tbsp
  • Olive oil: 1 tbsp
  • Parmesan cheese: 2 tbsp
  • Salt: 1 tsp

Instructions

  1. Boil the water with salt and cook the pasta for 12 mins.
  2. Drain the water from the pasta. Keep aside.
  3. On a grate place the tomatoes and smoke for 30 mins or till they are slightly golden and still firm. Cool the tomatoes and make it into a puree.
  4. In a pan, add oil. After it heats a bit. Add the chopped garlic and stir.
  5. Now add in the tomato puree and stir well.
  6. Add the salt, black pepper, chilli flakes and oregano into the puree.
  7. Bring the puree to a boil. Let the oil separate from the sides.
  8. Add the boiled pasta and stir well.
  9. Garnish with parmesan cheese and basil leaves.

Notes, Tips & Facts 

  1. Line the tray with parchment paper to avoid the pasta from sticking.
  2. To avoid pasta from sticking to each other, add few drops of oil while boiling.

High Protein White Sauce Cheese Pasta

  • Prep Time: 15 Mins
  • Cooking Time: 35 Mins
  • Total Time: 50 Mins
  • Cuisine: Italian
  • Serving: 2

Ingredients for Pasta

  • Prolicious penne / Macaroni pasta: 100 g
  • Water: 4 cups
  • Salt a pinch
  • Oil few drops

Ingredients for White Sauce

  • Olive oil: 1 tbsp
  • Oats flour: 1 tbsp (finely blended)
  • Milk: 1 cup
  • Red bell pepper: ¼ cup
  • Yellow bell pepper: ¼ cup
  • Mushroom: ¼ cup
  • Onion: ¼ cup
  • Garlic: 5 flakes
  • Processed cheese: ½ cup
  • White pepper: 1 tsp
  • Oregano: 1 tsp
  • Chilli flakes: 2 tsp
  • Salt to taste

Instructions

  1. Heat 4 cups of water. Add a pinch of salt and few drops of oil. Get the water to a boil to and add 100 g of Prolicious penne pasta.
  2. Cook the pasta for 12 mins and strain. Keep aside.
  3. Saute all the vegetables and keep aside.
  4. In a saucepan, add olive oil and oats flour. Stir well.
  5. Add milk while stirring the mixture. Mix the roux and milk well together.
  6. Let the milk start to thicken. Then add the cheese and stir well.
  7. Bring the sauce to a boil from the center.
  8. Add white pepper, oregano and chilli flakes into the sauce and mix well.
  9. Now also add the sauteed vegetables and pasta into the sauce. Add salt if required.
  10. Give a final mix. Cover the saucepan with a lid and cook the pasta for 5 mins.
  11. Enjoy your hot n delicious protein rich pasta

Notes, Tips & Facts 

Keep stirring the roux while adding the milk to avoid it from burning.

Protein Pancakes

Pancakes are amazing delicacies to jumpstart your day and Prolicious pancakes make for a healthy and tasty meal. They contain twice the amount of protein than that of regular pancakes.

Protein helps in growth, building muscle and providing energy to power your entire day.

This amazing mango and kiwi recipe is a low-calorie delight to make.

Prolicious makes an easy to cook quick breakfast or snack option that can be made in less than 15 minutes. Enjoy it with family, friends or just by yourself and run through the day feeling energetic, healthy, and full of flavour.

All you need to do is:

1. Grab a pack of Prolicious Pancake Mix (250g)

2. Pour 375ml of water into the premix and whisk the mixture uniformly.

3. Heat a pan with some oil/butter and pour in 1/4th cup of the batter. Cook on both the sides until it gets golden-brown.

4. Serve with maple syrup or a topping of your choice.

 

Smoothie

Steps to make a healthy smoothie:

  1. Choose a base
  2. Choose fruits or vegetables
  3. Choose extras

Choices for base:

  • Natural peanut butter.
  • Natural almond butter.
  • Plain soymilk (unsweetened)
  • Plain high-protein almond milk (unsweetened)
  • Plant-based yogurt
  • Coconut water

Choices for fruits and vegetables: Fresh or frozen

  • Strawberries
  • Blueberry
  • Carrot
  • Celery
  • Spinach
  • Beetroot
  • Banana
  • Pineapple

Choices for extras:

  • Lime juice
  • Almonds
  • Dates
  • Turmeric
  • Cocoa powder
  • Ginger

Assemble:

  1. Choose ingredients from each component. You can choose more than one ingredient.
  2. In a blender, add a few pieces of ice along with other ingredients. Blend everything together till a smooth consistency is achieved.
  3. Tastes best when consumed immediately. If there is a need to be stored, refrigerate and consume within 1-2 days.

Baked eggplant

Ingredients

Serves 2

  • Eggplant/ aubergine, cut lengthwise- 1 no.

  • Tomato, chopped- 1 cup

  • Garlic, minced- 2-3 cloves

  • Cumin powder- 1 tsp

  • Chili powder- 1 tsp

  • Coriander leaves, chopped- A bunch

  • Olive oil- 2 tbsp

  • Salt and pepper to taste

Method:

  1. Preheat the oven to 230 degree Celsius.
  2. Line the baking tray with parchment paper. Put the sliced eggplant on top.
  3. Mix chopped tomatoes, garlic, cumin powder, chili powder, salt and pepper. Put this mixture on top of the eggplant.
  4. Drizzle the olive oil on each eggplant.
  5. Bake for 15-20 mins.
  6. Garnish with coriander leaves before serving.

Avocado-Mango salad

Ingredients

Serves 4

  • Avocado, cut into cubes- 1 No.

  • Mango, cut into cubes- 1 No.

  • Onion, chopped- ½ cup

  • Tomatoes, chopped- ½ cup

  • Kidney beans/black beans- 1 cup

  • Lime juice- to taste

  • Salt and pepper to taste

  • Olive oil- 2 tbsp

  • Coriander leaves- to garnish

Method:

  1. Put the first 5 ingredients in a bowl. Mix everything.
  2. Add lime juice, olive oil, salt and pepper to the bowl. Toss everything together.
  3. Serve it as a meal or as a side dish.
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