Baked Corn Upma With Oil

Name: Baked Corn Upma With Oil
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1
Ingredients: 1/8 Cup Sweet Corn; 1.5 Tbsp Chopped Onion; 1/2 Tsp Chopped Green Chilli; 2 Tsp Chopped Coriander Leaves; 1/2 Tsp Lemon Juice; 1/4 Tsp Black Gram Dal (Urad); 1/4 Tsp Mustard Seeds (Rai); 1/8 Tsp Asafoetida (Hing); 5 No. Curry Leaves (Kadi Patta); 1/4 Tsp Sugar; 1/4 Tsp Salt; 1 Tbsp Oil

25 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 5%

Carbs 20%

Fats 75%

Gluten Free

Lactose Free

Zero Trans Fat

No Dairy

This gluten free, lactose free, antioxidant rich upma recipe is sure to stimulate your tastebuds. The popular recipe is a perfect mid morning, evening or breakfast snacks dish. The recipe goes perfectly with chutney

Ingredients

1/8 Cup Sweet Corn
1.5 Tbsp Chopped Onion
1/2 Tsp Chopped Green Chilli
2 Tsp Chopped Coriander Leaves
1/2 Tsp Lemon Juice
1/4 Tsp Black Gram Dal (Urad)
1/4 Tsp Mustard Seeds (Rai)
1/8 Tsp Asafoetida (Hing)
5 No. Curry Leaves (Kadi Patta)
1/4 Tsp Sugar
1/4 Tsp Salt
1 Tbsp Oil

Method

Pre Preparation

Step 1
Coarsely crush sweet corn and keep it aside

Preparation

Step 1
In a pan heat oil and add rai, kadi patta, black urad dal and chopped green chillies
Step 2
Add salt, sugar, hing and mix well
Step 3
Add chopped onion and saute till translucent
Step 4
Once the onions are cooked add the crushed sweet corn, lemon juice and chopped coriander leaves
Step 5
Mix well, transfer to a greased microwave container and microwave for 10 minutes
Step 6
Serve hot

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Allergies

Food Additives

Lemon

Citrus Fruits

Corn

Mustard

Asafoetida (Hing)

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(90gm)

Amount Per ServingCalories
kcal

221

% Daily Value ^*

Total Carbohydrate 10gm 3.7%

Dietary Fiber 3gm 10.4%

Protein 3gm 5.9%

Total Fat 18gm 23.6%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)