Chargrilled Afghani soya chaap.
Chargrilled Afghani soya chaap.

Lunch in office: Chargrilled Afghani soya chaap and more

Eating healthy is neither boring nor troublesome. Use these quick recipes to power pack your lunch for office

Chargrilled Afghani soya chaap

Method

Boil 50g soya chaap for 7 to 8 minutes and drain. Marinade in 50g hung curd, 2g each of red chilli powder, haldi and garam masala, 5ml mustard oil and salt. Preheat air fryer at 180°C for 5 minute. Air fry soya chaap for 6 to 8 minutes, turn the side, apply butter and air fry it for 4 to 5 minutes till crisp.

Rahis Khan, executive chef, The Metropolitan Hotel & Spa

Goodness factor

Soy protein is rich in B vitamins and Omega-3 fatty acids, calcium and iron.

Kavita Devgan

Palak paneer with roti.
Palak paneer with roti.

Palak paneer with roti

Method

Sauté 2g ginger, 2g garlic paste, 2 red chilies. Add 50g paneer, some jeera powder, 5g coriander powder and salt and then 200g spinach. Cook till done. Adjust the seasoning and finish with cream. Serve hot garnished with ginger juliennes and whole red chilli with whole-wheat roti.

Rahis Khan, executive chef, The Metropolitan Hotel & Spa

The goodness factor

Spinach is full of antioxidants and health-promoting phytonutrients.

Kavita Devgan

Mexican sole.
Mexican sole.

Mexican sole

Method

Heat 1 tbsp of olive oil in a pan and sauté garlic and 1 tbsp of chopped onion. Cook sole dices for 5 minutes. Add ¼ cup of corn kernels, diced tomato and steamed beans. Stir gently, mix in diced bell peppers and sliced gherkin. Simmer for 5 more minutes till fish is cooked. Add salt and pepper to taste.

Rahis Khan, executive chef, The Metropolitan Hotel & Spa

Goodness factor

Fish keeps you alert and provides essential fatty acids.

Kavita Devgan

Salted herring and red beet salad.
Salted herring and red beet salad.

Salted herring and red beet salad

Method

In a large bowl, combine 50g fish, 10g beets, 5g pickles, 5g onion, 10g apples and 2 chopped eggs. Separately mix 20g blend mayonnaise, 10ml cream, 5g pepper and 10g sugar. Combine with fish mixture, place in refrigerator and let stand for several hours. Garnish with egg slices and tomato wedges.

Rahis Khan, executive chef, The Metropolitan Hotel & Spa

Goodness factor

This is a high protein, good fats and antioxidants laden carbs-free lunch.

Kavita Devgan

Crispy silken Tofu and Chinese green.
Crispy silken Tofu and Chinese green.

Crispy silken Tofu and Chinese green

Method

Stir-fry few sweet pepper strips, pea pods (cut in half) and green onions, stir in 1 tbsp teriyaki sauce and keep aside. Cook 100g tofu slices marinated with 2 tbsp soya sauce, coated with 1 tbsp cornmeal and 1/2 tsp red pepper until crisp. Serve tofu slices over vegetable mixture. Sprinkle some sesame seeds.

Rahis Khan, Executive Chef, The Metropolitan Hotel & Spa

Goodness factor

Tofu delivers all eight essential amino acids, iron, calcium, manganese etc.

Kavita Devgan

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