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Veg Fried rice and Gobi Manchurian, Low Calorie Lunch Recipes

January 6, 2021 by Premalatha Aravindhan Leave a Comment

Vegetable Fried rice recipe

Veg fried rice recipe with Low-Calorie Gobi Manchurian, Low Carbs Lunch Recipe.  Vegetable fried rice made with Brown Basmati Rice. Gobi Manchurian fried in the air fryer and used oats flour no maida or cornflour both are completely healthy versions.  If you are looking for healthy Low Crab Lunch recipes this is the right option because one serving is About 300 calories, 38 g carbs complex. Instead of eating salads, we can have what we love at the same time we can maintain our healthy weight too💚

Carbs such as brown rice, quinoa, lentils, beans, and oats – all take longer to digest so are thought to be a better source of sustained energy. The brown rice has about three times more fiber and is higher in protein. Taking in Moderate quantities helps us to lose weight. About 2 cups of cooked brown rice have 382 calories. I made fried rice with 1 cup of brown basmati rice and loads of vegetables for the entire family. You can visibly see more vegetables and less rice in the bowl. 

Low-Calorie Veg Fried Rice Recipe,

Veg Fried rice and Gobi Manchurian, Low-Calorie Lunch Recipes
 
Save Print
Prep time
20 mins
Cook time
15 mins
Total time
35 mins
 
Veg Fried rice made with Brown rice, Low Carb recipe
Author: Premalatha Aravindhan
Recipe type: Main
Cuisine: Indo Chinese
Serves: 4
Ingredients
  • 1 tsp oil
  • 3 tbsp chopped garlic
  • 2 tbsp chopped spring onion
  • 1 cup chopped vegetables
  • ⅓ cup green peas
  • 5-8 mushrooms diced
  • 1 cup basmati rice(uncooked)
  • 1& ½ tsp salt
  • 1 tbsp soy sauce
  • spring green for garnishing
Instructions
  1. Cook 1 cup of Brown Basmati rice with ½ tsp salt on an open pot method
  2. drain the water completely and then spread it on a plate and let it cool down completely.
  3. Heat a pan with 1 tsp oil, add 3 tbsp chopped garlic, 3 tbsp chopped spring onions saute well.
  4. Add 1 cup of chopped veggies, like carrot beans, green pieces, and 6 mushrooms diced. Saute well.
  5. Add 1 tsp salt, 1 tbsp soya sauce mix well. Don’t cook the veggies for long and always saute in High flame.
  6. Add rice saute for 3 mins in high flame and then switch off the stove.
Notes
Cook the rice in open pot method to remove the excess starch
add more veggies and reduce the rice quantity to make it healthy
add saute in high flame
Dont overcook the vegetables
3.5.3208

Step By Step Veg Fried Rice recipe

Veg Fried rice using brown rice

Cook 1 cup of Brown Basmati rice with ½ tsp salt on an open pot method, drain the water completely and then spread it on a plate and let it cool down completely.

Heat a pan with 1 tsp oil, add 3 tbsp chopped garlic, 3 tbsp chopped spring onions saute well. Add 1 cup of chopped veggies, like carrot beans, green pieces, and 6 mushrooms diced. Saute well.

Vegetable fried rice chinese fried rice

Add 1 tsp salt, 1 tbsp soya sauce mix well. Don’t cook the veggies for long and always saute in High flame.

Add rice saute for 3 mins in high flame and then switch off the stove. 

Fried rice recipe

Fried rice is ready to serve. Let’s Make Low-Calorie Gobi Manchurian.

Gobi Manchurian Recipe without Maida or Corn Flour, Gobi Manchurian in Air Fryer

Gobi Manchurian Low Calorie

Gobi Manchurian made with very little oil and deep frying involved in the whole process. We still can have our favorite food on diet no need to carve for anything and sacrifices anything, just a little change in our lifestyle makes us maintain our healthy weight. Let’s Check the recipe.

Low-Calorie Gobi Manchurian Recipe card

Veg Fried rice and Gobi Manchurian, Low-Calorie Lunch Recipes
 
Save Print
Prep time
20 mins
Cook time
15 mins
Total time
35 mins
 
Gobi Manchurian made in Air fryer low Crab recipe
Author: Premalatha Aravindhan
Recipe type: side dish
Cuisine: Indo Chinese
Serves: 4
Ingredients
  • 450 g cauliflower flowerets
  • ½ cup oats
  • ⅓ cup water
  • a pinch food color
  • ⅓ tsp salt
  • ⅓ tsp pepper powder
  • 1 tsp oil
  • 3 tbsp chopped garlic
  • 1 bell pepper diced
  • 1 tbsp soy sauce
  • 1 tbsp chili sauce
  • 1 tbsp ketchup
  • ½ tsp salt
  • roasted sesame for garnishing
  • spring onions for garnishing
Instructions
  1. Into a mixie jar add ½ cup oats, powder it
  2. Take a mixing bowl add ground oats, food color, salt & pepper powder, mix well.
  3. Add water and make a paste
  4. Boil the water for 10 mins, into the boiling water add the gobi, add ½ tsp salt and then immediately switch off the stove. don't overcook it. we should cook only 50 percent.
  5. drain the water completely and then add it to the paste, & coat well
  6. Arrange it in an air fryer basket and fry it. If not you can bake it at 180-degree celsius for about 15 mins
  7. Open the basket in between shake it and fry again
  8. Once done remove it. Let's prepare the gravy
  9. Heat a pan, add 1 tsp oil, chopped garlic, bell peppers saute in high flame
  10. add 1 tbsp soy sauce, 1 tbsp chili sauce, 1 tbsp ketchup toss well, salt
  11. add the fried gobi and toss well with the gravy. just for 2 to 3 mins and then switch off the stove.
  12. garnish with roasted sesame and onion greens, serve hot
Notes
I used oats flour you can use egg white also for binding
you can bake in the oven or in air fryer
I didn't add the slurry again its added calorie if you want gravy you can make the slurry
and add it.
3.5.3208

Step by step Gobi Manchurian Recipe,

Gobi Manchurian recipe without maiada or corn flour

Into a mixie jar add 1/2 cup oats, powder it.
Take a mixing bowl add ground oats, food color, salt & pepper powder, mix well.
Add water and make a paste.

Low calorie Gobi Manchurian recipe
Boil the water for 10 mins, into the boiling water add the gobi, add 1/2 tsp salt and then immediately switch off the stove. don’t overcook it. we should cook only 50 percent.
drain the water completely and then add it to the paste, & coat well
Arrange it in an air fryer basket and fry it. If not you can bake it at 180-degree celsius for about 15 mins

Gobi Manchurian in Air fryer
Open the basket in between shake it and fry again
Once done remove it. Let’s prepare the gravy
Heat a pan, add 1 tsp oil, chopped garlic, bell peppers saute in high flame
add 1 tbsp soy sauce, 1 tbsp chili sauce, 1 tbsp ketchup toss well, salt

Gobi Manchurian Recipe, indo chinese low crab
add the fried gobi and toss well with the gravy. just for 2 to 3 mins and then switch off the stove.
garnish with roasted sesame and onion greens, serve hot.

Gobi Manchurian recipe

Gobi Manchurian goes well with fried rice or simply we can have it as a snack or starter.

 

More Indo Chinese recipe  veg fried rice, schezwan noodles, chili mushroom

 

Have a good Day Makkale❤

Filed Under: Indo Chinese, Low Calorie Lunch Menu, Lunch Box Menu Tagged With: Fried rice Recipe, gobi manchurian recipe, low calorie lunch recipes, www.premascook.com

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I am Premalatha Aravindhan, the face behind Prema's Culinary. A cook, baker, writer, photographer, and publisher of premascook.com. Watch my cooking videos on youtube(cpremas79) and get the updates on Instagram(premasculinary) Read More…

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