FitterEats By Fitterfly

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10200

Ingredients

22100

Cooked Food

16300

Packed Food

Ingredients

Raw foods used for cooking a recipe

Cooked Food

Foods cooked at home or in restaurants

Packed Food

Foods cooked at home or in restaurants

Sample Data of Ingredients

Raw Egg
Bombay Duck
Apple, Big
Fresh Cream

Raw Egg

Source

IFCT

Category

Egg And Egg Products

Ingredient Type

Egg Based

Allergies

Egg

Egg Yolk

Aliases:

Dim(murgi) (Bengali)

Kodi guddu (Telugu)

Kokar thul (Kashmiri)

Koli motte (Kannada)

Kombdiande (Marathi)

View All

Diversity Labels (FAO Tags)

Eggs

Health Tags

Paleo

Nutrients

100gms of Raw Egg contains

Energy134.9kcal

Protein13.3gm

Total Fat9.2gm

Iron1.8mg

Calcium49.4mg

Alanine3.1gm

Alpha Tocopherol1.5mcg

Alpha Tocotrienol0.1mg

Arachidic Acid (C20:0)10.2mg

Arginine13.5gm

Ash0.8gm

Aspartic Acid3.2gm

Behenic Acid (C22:0)137mg

Beta Carotene13.6mcg

Beta Cryptoxanthin1mcg

Beta Tocopherol0.1mg

Beta Tocotrienol0mg

Biotin (Vitamin B7)18.2mcg

Cholesterol366mg

Copper (Cu)0.1mg

Cystine9.5gm

DHA75.7mg

Delta Tocopherol0mg

Docosahexaenoic Acid75.7mg

Eicosatrienoic Acid (C20:3n6)26mg

Eicosenoic Acid (C20:1n9)24.6mg

Folate49.3mcg

Folic Acid (Free)70mcg

Gamma Tocopherol0mg

Gamma Tocotrienol0mg

Glutamic Acid2.3gm

Glycine4.1gm

Histidine4.7gm

Isoleucine2.2gm

Leucine8gm

Lignoceric Acid (C24:0)12mg

Linoleic Acid (C18:2n6)1022mg

Linolenic Acid28.1mg

Lutein17.6mcg

Lysine8.4gm

Magnesium (Mg)12mg

Manganese (Mn)0mg

Menaquinones (K2)14.6mcg

Methionine6.7gm

Minerals1gm

Moisture76.5gm

Myristic Acid (C14:0)35.1mg

Nervonic Acid (C24:1n9)47.4mg

Niacin (Vitamin B3)0.1mg

Oleic Acid (C18:1n9)3090mg

Omega 3103.8mg

Palmitic Acid (C16:0)2167mg

Palmitoleic Acid (C16:1)318mg

Pantothenic Acid (Vitamin B5)1.5mg

Phenylalanine6.3gm

Phosphorus (P)185mg

Potassium138mg

Proline5.4gm

Retinol198mcg

Riboflavin (Vitamin B2)0.2mg

Selenium40.4mcg

Serine6.7gm

Sodium123mg

Stearic Acid (C18:0)596mg

Thiamine (Vitamin B1)0.1mg

Threonine6.3gm

Total B6A0.2mg

Total Carotenoids135mcg

Total Mono Unsaturated Fatty Acids (TMUFA)3481mg

Total Poly Unsaturated Fatty Acids (TPUFA)1152mg

Total Saturated Fatty Acids (TSFA)2958mg

Tryptophan1.6gm

Tyrosine3.9gm

Valine5.8gm

Vitamin A13.6mcg

Vitamin B121.8mcg

Vitamin D0.8mcg

Vitamin E1.5mg

Zeaxanthin37.2mcg

Zinc1.2mg

Servings

Serving Name Quantity(gms)

Egg Whole45

Egg45

Bombay Duck

Source

OLD NIN

Category

Marine Fish

Ingredient Type

Fish Based

Allergies

Fish

Sea Foods

Aliases:

Bombil (Kannada)

Bombil (Marathi)

Bummili (Malyalam)

Fermented Dry Fish (Other Name)

Nehare (Bengali)

View All

Diversity Labels (FAO Tags)

Meats & Fish

Health Tags

Paleo

Nutrients

100gms of Bombay Duck contains

Energy293kcal

Carbohydrate2.5gm

Protein61.7gm

Total Fat4gm

Total Fiber0gm

Iron19.1mg

Calcium1389mg

Minerals15.1gm

Moisture16.7gm

Phosphorus (P)240mg

(+)-Catechin0mg

(-)- Epicatechin0mg

(-)- Epigallo catechin0mg

(-)- Epigallo catechin 3-gallate0mg

(-)Gallo catechin0mg

(-)Gallocatechin gallate0mg

25-OH-Cholecalciferol0mcg

3,4-Dihydroxy Benzoic Acid0mg

3-Hydroxy Benzaldehyde0mg

Added Sugar0gm

Ajugose0gm

Alanine0gm

Alpha Carotene0mcg

Alpha Tocopherol0mcg

Alpha Tocotrienol0mg

Alpha-Linolenic Acid 0mg

Aluminium (Al)0mg

Apigenin0mg

Apigenin-6-C-Glucoside0mg

Apigenin-7-Oneohesperidoside0mg

Arachidic Acid (C20:0)0mg

Arachidonic Acid (C20:4n6)0mg

Arginine0gm

Arginine Inositol Silicate0gm

Arsenic (As)0mcg

Ash0gm

Aspartic Acid0gm

Behenic Acid (C22:0)0mg

Beta Alanine0gm

Beta Carotene0mcg

Beta Cryptoxanthin0mcg

Beta Sitosterol0mg

Beta Tocopherol0mg

Beta Tocotrienol0mg

Betaine0mg

Biotin (Vitamin B7)0mcg

Cadmium (Cd)0mg

Caffeic acid0mg

Caffeine0mg

Campesterol0mg

Capric Acid (C10:0)0mg

Chloride0mg

Chlorine0mg

Chlorogenic acid0mg

Cholesterol0mg

Choline0mg

Chromium (Cr)0mg

Cinamic acid0mg

Cis-Aconitic Acid0mg

Citric Acid0mg

Citrulline0gm

Citrulline Malate0gm

Cobalt0mg

Copper (Cu)0mg

Creatine0gm

Cystine0gm

DHA0mg

Daidzein0mg

Delta Tocopherol0mg

Delta Tocotrienol0mg

Docosa pentaenoic Acid (C22:5n3) (DPA)0mg

Docosadienoic Acid (C22:2)0mg

Eicosadienoic Acid (C20:2)0mg

Eicosapentaenoic Acid (C20:5n3) (EPA)0mg

Eicosatrienoic Acid (C20:3n6)0mg

Eicosenoic Acid (C20:1n9)0mg

Ellagic acid0mg

Ergocalciferol (D2)0mcg

Erucic Acid (C22:1n9)0mg

Ferulic acid0mg

Fluids0ml

Folate0mcg

Folic Acid (Free)0mcg

Fructose0gm

Fumaric Acid0mg

Gallic acid0mg

Gamma Carotene0mcg

Gamma Tocopherol0mg

Gamma Tocotrienol0mg

Genistein0mg

Glucose0gm

Glutamic Acid0gm

Glutamine0gm

Glycemic Index0

Glycemic Load0

Glycerol0gm

Glycine0gm

Hesperdin0mg

Hesperetin0mg

Histidine0gm

Inositol0mg

Insoluble Fiber0gm

Insoluble Oxalate0mg

Iodine0mcg

Isoleucine0gm

Isoramnetin0mg

Kaempferol0mg

L- Carnitine0mg

Lactose0gm

Lauric Acid (C12:0)0mg

Lead0mg

Leucine0gm

Lignoceric Acid (C24:0)0mg

Linoleic Acid (C18:2n6)0mg

Lithium0mg

Lutein0mcg

Luteolin0mg

Lycopene0mcg

Lysine0gm

Magnesium (Mg)0mg

Mallic Acid0mg

Maltose0gm

Manganese (Mn)0mg

Medium Chain Triglycerides0gm

Menaquinones (K2)0mcg

Mercury0mcg

Methionine0gm

Molybdenum (Mo)0mg

Myricetin0mg

Myristic Acid (C14:0)0mg

Myristoleic Acid (C14:1)0mg

Naringenin0mg

Natural Sugar0gm

Nervonic Acid (C24:1n9)0mg

Niacin (Vitamin B3)0mg

Nickel0mg

O-Coumaric Acid0mg

Oleic Acid (C18:1n9)0mg

Omega 30mg

P-Coumaric Acid0mg

Palmitic Acid (C16:0)0mg

Palmitoleic Acid (C16:1)0mg

Pantothenic Acid (Vitamin B5)0mg

Papain0gm

Pentadecanoic Acid (C15:0)0mg

Pepsin0gm

Phenylalanine0gm

Phylloquinones (K1)0mcg

Phytate0mg

Polyols0gm

Potassium0mg

Proline0gm

Protocatechuic Acid0mg

Pyridoxin (Vitamin B6)0mg

Quercetin0mg

Quercetin-3-Beta-Dglucoside0mg

Quercetin-3-Beta-Galactoside0mg

Quercetin-3-Orutinoside0mg

Quinic Acid0mg

Raffinose0gm

Resvertrol0mg

Retinol0mcg

Riboflavin (Vitamin B2)0mg

Selenium0mcg

Serine0gm

Sinapinic Acid0mg

Sodium0mg

Soluble Fiber0gm

Soluble Oxalate0mg

Stachyose0gm

Stearic Acid (C18:0)0mg

Stigmasterol0mg

Succinic Acid0mg

Sucrose0gm

Sulphur0mg

Sustamine0mg

Syringic Acid0mg

Tartaric Acid0mg

Taurine0mg

Theanine0mg

Thiamine (Vitamin B1)0mg

Threonine0gm

Total Available CHO0gm

Total B6A0mg

Total B6C0mg

Total Carotenoids0mcg

Total Mono Unsaturated Fatty Acids (TMUFA)0mg

Total Oxalate0mg

Total Poly Unsaturated Fatty Acids (TPUFA)0mg

Total Saponin0gm

Total Saturated Fatty Acids (TSFA)0mg

Total Starch0gm

Total polyphenols0mg

Trans Fat0gm

Tryptophan0gm

Tyrosine0gm

Undecanoic Acid (C11:0)0mg

Valine0gm

Vanadium0mcg

Vanillic Acid0mg

Verbascose0gm

Vitamin A0mcg

Vitamin A, IU0mcg

Vitamin B120mcg

Vitamin C0mg

Vitamin D - (D2 + D3)0mcg

Vitamin E0mg

Vitamin K0mcg

Water0gm

Zeaxanthin0mcg

Zinc0mg

Servings

Serving Name Quantity(gms)

Medium32.5

Large47.1

Apple, Big

Source

IFCT

Category

Fruits

Ingredient Type

Plant Based

Allergies

None

Aliases:

Apple Fiber (Other Name)

Apple Fibre (Other Name)

Apple Fruit pieces (Other Name)

Apple Pectin (English)

Apple Pectine (English)

View All

Apple Fiber (Other Name)

Apple Fibre (Other Name)

Apple Fruit pieces (Other Name)

Apple Pectin (English)

Apple Pectine (English)

Apples (Other Name)

Kashmiri Apple (Other Name)

Malus domestica (Scientific Name)

Malus sylvestris (Scientific Name)

Organic Apple (Other Name)

Safar chand (Marathi)

Safarjan (Gujarati)

Seb (Bengali)

Seb (Hindi)

Sebu (Kannada)

Seo (Punjabi)

Sev (Oriya)

Seva (Pyrus Malus) (Other Name)

Tarel (Other Name)

Tsoonth (Kashmiri)

Wood Apple (English)

Wood Apple Paste (English)

سیب, بڑا (Urdu Devnagari)

सफरचंद, मोठा (Marathi Devnagari)

सेब,बड़ा (Hindi Devnagari)

আপেল (Bangla Devnagari)

મોટું સફરજન (Gujarati Devnagari)

பெரிய ஆப்பிள் (Tamil Devnagari)

పెద్ద ఆపిల్ (Telugu Devnagari)

ಸೇಬುಹಣ್ಣು (Kannada Devnagari)

ആപ്പിൾ, വലുത് (Malayalam Devnagari)

Diversity Labels (FAO Tags)

Fruits

Health Tags

Has Sugar

Paleo

Nutrients

100gms of Apple, Big contains

Energy62.6kcal

Carbohydrate13.1gm

Protein0.3gm

Total Fat0.6gm

Total Fiber2.6gm

Iron0.3mg

Calcium13.7mg

(+)-Catechin1.2mg

(-)- Epicatechin8mg

3,4-Dihydroxy Benzoic Acid0.8mg

Alanine8.2gm

Alpha Tocopherol150mcg

Alpha-Linolenic Acid 32.6mg

Aluminium (Al)0.2mg

Arachidic Acid (C20:0)11.4mg

Arginine3.2gm

Arsenic (As)1mcg

Ash0.4gm

Aspartic Acid25.2gm

Beta Carotene2.4mcg

Beta Sitosterol14.9mg

Biotin (Vitamin B7)0.3mcg

Cadmium (Cd)0mg

Caffeic acid0.4mg

Campesterol0.4mg

Chlorine1mg

Chlorogenic acid1.6mg

Choline321mg

Chromium (Cr)0mg

Citric Acid49.9mg

Cobalt0.3mg

Copper (Cu)0mg

Cystine0.8gm

Ergocalciferol (D2)1.5mcg

Ferulic acid0.8mg

Folate3mcg

Fructose8.4gm

Fumaric Acid3.7mg

Glucose1gm

Glutamic Acid8.9gm

Glycine3.6gm

Histidine2.3gm

Insoluble Fiber1.4gm

Insoluble Oxalate6.4mg

Isoleucine3.6gm

Kaempferol3mg

Lead0.1mg

Leucine5.2gm

Linoleic Acid (C18:2n6)249mg

Lithium0.6mg

Lutein36.4mcg

Lysine3gm

Magnesium (Mg)8.1mg

Mallic Acid436mg

Manganese (Mn)0.1mg

Mercury0mcg

Methionine1.2gm

Moisture83gm

Molybdenum (Mo)0.8mg

Natural Sugar9.5gm

Niacin (Vitamin B3)0.3mg

Nickel3.8mg

Oleic Acid (C18:1n9)51.1mg

Omega 332.6mg

Palmitic Acid (C16:0)103mg

Pantothenic Acid (Vitamin B5)0.1mg

Phenylalanine3.4gm

Phosphorus (P)10.4mg

Phylloquinones (K1)3.7mcg

Phytate0.6mg

Potassium116mg

Proline3.3gm

Pyridoxin (Vitamin B6)0mg

Quercetin0.9mg

Quercetin-3-Beta-Dglucoside2.9mg

Quercetin-3-Beta-Galactoside1.5mg

Quercetin-3-Orutinoside1.5mg

Riboflavin (Vitamin B2)0mg

Selenium0.5mcg

Serine5.6gm

Sodium1.4mg

Soluble Fiber1.2gm

Soluble Oxalate6.8mg

Stearic Acid (C18:0)39.3mg

Stigmasterol0.4mg

Succinic Acid74.1mg

Sucrose0.1gm

Sulphur7mg

Tartaric Acid4mg

Thiamine (Vitamin B1)0mg

Threonine3.9gm

Total Available CHO9.5gm

Total B6C0mg

Total Carotenoids229mcg

Total Mono Unsaturated Fatty Acids (TMUFA)51.1mg

Total Oxalate13.2mg

Total Poly Unsaturated Fatty Acids (TPUFA)282mg

Total Saturated Fatty Acids (TSFA)154mg

Total polyphenols35.8mg

Tryptophan0.9gm

Tyrosine2.7gm

Valine3.5gm

Vitamin A0.4mcg

Vitamin C3.6mg

Vitamin E0.2mg

Zeaxanthin1.9mcg

Zinc0.1mg

Glycemic Index0

Servings

Serving Name Quantity(gms)

Chopped Tsp2.8

Grated Tsp4.8

Chopped Tbsp6.4

Slice14.6

Grated Tbsp15.9

Small bowl51

Chopped Small Bowl51.8

Diced Small Bowl62.8

Medium Bowl77

Chopped Medium Bowl77.7

Grated Small Bowl93.2

Diced Medium Bowl94.3

Large Bowl102

Chopped Large Bowl103.7

Small120

Diced Large Bowl125.7

Chopped Cup129

Grated Medium Bowl139.8

Medium147

Diced Cup157.1

Grated Large Bowl186.4

Large200

Grated Cup233

Fresh Cream

Source

USDA

Category

Milk And Milk Products

Ingredient Type

Dairy Based

Allergies

Cow Milk Protein

Dairy Products

Food Additives

Food Colors

Lactose

Aliases:

Cow's Milk Cream (English)

Cream (1.3%) (English)

Cream (18%) (English)

Cream (English)

Cream (Milk) (Other Name)

View All

Cow's Milk Cream (English)

Cream (1.3%) (English)

Cream (18%) (English)

Cream (English)

Cream (Milk) (Other Name)

Cream 7.7% (English)

Cream Containing Milk Fat 40% (Other Name)

Cultured Cream (Other Name)

Dairy Cream (Other Name)

Double Cream (From Milk) (Other Name)

Flavour Cream (English)

Pasteurised Full Cream Milk (Other Name)

Pasteurized Cream (Other Name)

Pasteurized Organic Cream (Other Name)

Single Cream (Other Name)

double cream (English)

فرش کریم (Urdu Devnagari)

ताज़ी क्रीम (Hindi Devnagari)

फ्रेश क्रीम (Marathi Devnagari)

ফ্রেশ ক্রিম (Bangla Devnagari)

ਤਾਜੀ ਕਰੀਮ (Punjabi Devnagari)

ફ્રેશ ક્રીમ (Gujarati Devnagari)

பாலாடை (Tamil Devnagari)

క్రీం (Telugu Devnagari)

ಕ್ರೀಮ್ (Kannada Devnagari)

ഫ്രഷ് ക്രീം (Malayalam Devnagari)

Diversity Labels (FAO Tags)

Dairy

Health Tags

None

Nutrients

100gms of Fresh Cream contains

Energy340kcal

Carbohydrate2.8gm

Protein2.8gm

Total Fat36.1gm

Iron0.1mg

Calcium66mg

Beta Carotene72mcg

Cholesterol113mg

Choline16.8mg

Copper (Cu)0mg

Dietary Folates4mcg

Docosa pentaenoic Acid (C22:5n3) (DPA)0mg

Eicosapentaenoic Acid (C20:5n3) (EPA)0mg

Folate4mcg

Magnesium (Mg)7mg

Niacin (Vitamin B3)0.1mg

Phosphorus (P)58mg

Phylloquinones (K1)3.2mcg

Potassium95mg

Pyridoxin (Vitamin B6)0mg

Retinol405mcg

Riboflavin (Vitamin B2)0.2mg

Selenium3mcg

Sodium27mg

Thiamine (Vitamin B1)0mg

Total Mono Unsaturated Fatty Acids (TMUFA)9101mg

Total Poly Unsaturated Fatty Acids (TPUFA)1570mg

Total Saturated Fatty Acids (TSFA)23032mg

Total Sugar2.9gm

Vitamin A, IU417mcg

Vitamin B120.2mcg

Vitamin C0.6mg

Vitamin D - (D2 + D3)1.6mcg

Vitamin E, alpha-tocopherol0.9mg

Water57.7gm

Zinc0.2mg

Vitamin E0mg

Servings

Serving Name Quantity(gms)

ml1

Tsp4

Tbsp13

Cup257.5

Disclaimer:

Nutrition information is based on the standard and benchmark nutrition values taken from a variety of reliable sources like IFCT, NIN, USDA and other country FCTs and on the standard serving sizes as measured by Fitterfly. Actual nutritional values may vary because of variation in cutting style, scale sensitivity, portion size, continuous data changes by the 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 standardise nutrition data. For some ingredients, depending on the source, not all nutrient information is available. This may not reflect the correct nutritional profile of the ingredient.

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), U.S. DEPARTMENT OF AGRICULTURE (FoodData Central)

Sample Data of Cooked Food

Tomato Basil Soup
Potato Paratha
White Bread Falafel Sandwich
Chicken Manchurian Gravy
Mango Salsa

Tomato Basil Soup

Cooking time

10 mins.

Prep time

0 mins.

Diversity score

3/10

Low Calorie Low Fat Antioxidant Rich Gluten Free Lactose Free Paleo International Soups Vegetarian Vegan Tomato Evening Meal Dinner Lunch

View All

Low Calorie

Low Fat

Antioxidant Rich

Gluten Free

Lactose Free

Paleo

International

Soups

Vegetarian

Vegan

Tomato

Evening Meal

Dinner

Lunch

Winter Recipe

Weightloss Recipe

Recipe for Beginners

Sick Foods

Restaurant Style

Simple Recipe

Recipe for Fussy Eaters

Quick Recipe

Delicious, Yummy and Tasty Recipe

One Pot Recipe

Nutritious Recipe

Here is an Italian vegetarian & vegan soup recipe that is gluten-free, lactose-free, low in calories and fat. The FitterEats tomato and basil soup recipe is so rich in antioxidants that you can slurp it without guilt. This potassium and iron-rich savoury healthy soup suits a paleo diet is super filling and tasty too. It can be had for your lunch or dinner with a nutritious salad.

Ingredients

1/4 Cup Diced Tomato
1/4 Cup Diced Onion
1 Tsp Chopped Basil Leaves
1/4 Tsp Black Pepper Powder
1/4 Tsp Salt
1/2 Tsp Oil
As Required Water

Method

Preparation

Step 1
In a kadhai, heat oil, add diced onion and tomatoes and saute well
Step 2
Next, add chopped basil leaves, salt, pepper and water, mix well and cover it with a lid
Step 3
Cook for 5 minutes, turn off the flame and let it cool
Step 4
Puree the mixture with a blender
Step 5
Finally, sprinkle a tsp of black sesame seeds on top and serve in a bowl

Healthy Twist

A Sprinkle of black sesame seeds is an excellent source of antioxidants and helps regulates blood pressure

Taste: Sour/Tangy

Aliases:

Basil Tomatoche Soup (Konkan)

Bilati Baingan Tulasi Soup (Oriya)

Roasted Tomato Basil Soup (English)

Tamata Tulsi Soup (Sindhi)

Tamatar Basil Soup (Hindi)

View All

Basil Tomatoche Soup (Konkan)

Bilati Baingan Tulasi Soup (Oriya)

Roasted Tomato Basil Soup (English)

Tamata Tulsi Soup (Sindhi)

Tamatar Basil Soup (Hindi)

Thakkali Basil Soup (Malyalam)

Tomato Basil Soup (Konkan)

Tomato Basilche Soup (Konkan)

Tomato Tulas Soup Tel Ghalun (Marathi)

Tomato Tulsicho Soup (Goa)

Tometo Basil Soup (Bengali)

ٹماٹر اور تلسی کا رائتہ (Urdu Devnagari)

टमाटर बेसिल सूप (Hindi Devnagari)

टोमॅटो बॅसिल सूप (Marathi Devnagari)

টমেটো বাসিল স্যুপ (Bangla Devnagari)

ਟਮਾਟਰ ਤੁਲਸੀ ਸੂਪ (Punjabi Devnagari)

ટામેટાં અને તુલસી નો સૂપ (Gujarati Devnagari)

தக்காளி துளசி சூப் (Tamil Devnagari)

టొమాటో బాసిల్ సూప్ (Telugu Devnagari)

ಟೊಮೇಟೊ ಬೇಸಿಲ್ ಸೂಪ್ (Kannada Devnagari)

തക്കാളി ബേസിൽ സൂപ്പ് (Malayalam Devnagari)

Allergies:

Meal Types:

Dinner

Evening Meal

Lunch

Food Label:

Veg

Vegan

Cuisines:

World

Category:

Soups - Thick

NUTRITION FACTS

Approximate values

Serving Size

Amount Per ServingCalories
kcal

Serving Size % Daily Value ^*

Energy 44.02kcal 2.2 %

Carbohydrate 4.07gm 1.5 %

Protein 0.89gm 1.8 %

Total Fat 2.53gm 3.2 %

Total Fiber 1.65gm 5.9 %

Iron 0.23mg 1.3 %

Calcium 14.56mg 1.1 %

Alanine 1.08gm

Alpha Carotene 1.09mcg

Alpha Tocopherol 75.92mcg

Alpha Tocotrienol 0.01mg

Alpha-Linolenic Acid 11.21mg

Aluminium (Al) 0.06mg

Arachidic Acid (C20:0) 0.78mg

Arginine 3.77gm

Arsenic (As) 0.01mcg

Ash 0.24gm

Aspartic Acid 2.67gm

Behenic Acid (C22:0) 1.57mg

Beta Carotene 367.22mcg

Beta Cryptoxanthin 1.14mcg

Beta Sitosterol 3.42mg

Beta Tocopherol 0.01mg

Biotin (Vitamin B7) 1.23mcg 4.1 %

Caffeic acid 0.26mg

Campesterol 0.15mg

Chlorogenic acid 0.78mg

Cis-Aconitic Acid 12.22mg

Citric Acid 121.61mg

Copper (Cu) 0.04mg 4.4 %

Cystine 0.01gm

Ergocalciferol (D2) 5.07mcg

Ferulic acid 0.36mg

Folate 16.1mcg

Folic Acid (Free) 0.28mcg

Fructose 1.0gm

Fumaric Acid 0.04mg

Gamma Carotene 3.74mcg

Gamma Tocopherol 299.67mg

Glucose 0.49gm

Glutamic Acid 7.36gm

Glycine 1.14gm

Histidine 0.51gm

Insoluble Fiber 1.33gm

Insoluble Oxalate 3.27mg

Iodine 46.16mcg 30.8 %

Isoleucine 0.63gm

Isoramnetin 2.05mg

Kaempferol 0.93mg

Leucine 0.99gm

Lignoceric Acid (C24:0) 1.71mg

Linoleic Acid (C18:2n6) 107.89mg

Lutein 390.58mcg

Lycopene 693.63mcg

Lysine 1.02gm

Magnesium (Mg) 12.52mg 3 %

Mallic Acid 113.91mg

Manganese (Mn) 0.09mg 3.9 %

Minerals 0.03gm

Moisture 61.77gm

Natural Sugar 1.87gm 3.7 %

Nervonic Acid (C24:1n9) 0.36mg

Niacin (Vitamin B3) 0.21mg 1.3 %

Oleic Acid (C18:1n9) 36.94mg

Omega 3 13.09mg

P-Coumaric Acid 0.04mg

Palmitic Acid (C16:0) 40.73mg

Palmitoleic Acid (C16:1) 0.49mg

Pantothenic Acid (Vitamin B5) 0.08mg 1.6 %

Phenylalanine 0.84gm

Phosphorus (P) 18.2mg 1.5 %

Phylloquinones (K1) 9.32mcg

Phytate 7.54mg

Potassium 140.21mg 3 %

Proline 0.62gm

Protocatechuic Acid 0.82mg

Pyridoxin (Vitamin B6) 0.04mg 2.4 %

Quercetin 1.85mg

Quercetin-3-Beta-Dglucoside 5.06mg

Quercetin-3-Orutinoside 0.06mg

Raffinose 0.46gm

Riboflavin (Vitamin B2) 0.01mg 0.8 %

Selenium 0.08mcg 0.2 %

Serine 0.8gm

Sodium 412.17mg 17.9 %

Soluble Fiber 0.3gm

Soluble Oxalate 2.93mg

Stachyose 0.37gm

Stearic Acid (C18:0) 8.75mg

Stigmasterol 0.37mg

Succinic Acid 33.25mg

Sucrose 0.71gm

Tartaric Acid 4.53mg

Thiamine (Vitamin B1) 0.01mg 0.8 %

Threonine 0.62gm

Total Available CHO 2.67gm

Total B6C 0.04mg

Total Carotenoids 1900.93mcg

Total Mono Unsaturated Fatty Acids (TMUFA) 37.79mg

Total Oxalate 6.36mg

Total Poly Unsaturated Fatty Acids (TPUFA) 124.67mg

Total Saturated Fatty Acids (TSFA) 53.53mg 267.7 %

Total Starch 0.24gm

Total polyphenols 26.36mg

Tryptophan 0.35gm

Tyrosine 0.58gm

Valine 0.82gm

Vanillic Acid 0.03mg

Vitamin A 61.15mcg 6.8 %

Vitamin C 12.87mg 14.3 %

Vitamin E 0.12mg 0.8 %

Zeaxanthin 8.61mcg

Zinc 0.06mg 0.6 %

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

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)

Potato Paratha

Cooking time

10 mins.

Prep time

5 mins.

Diversity score

3/10

Lactose Free Antioxidant Rich Total Fiber Iron Punjabi Indian North Indian Lunch Dinner Vegetarian Breads Lunch Breakfast 15 Minute Recipe Dhaba Style Recipe

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Lactose Free

Antioxidant Rich

Total Fiber

Iron

Punjabi

Indian

North Indian

Lunch Dinner

Vegetarian

Breads

Lunch

Breakfast

15 Minute Recipe

Dhaba Style Recipe

Delicious, Yummy and Tasty Recipe

Recipe for Beginners

Desi Food

Easy Recipe

Healthy Recipe

Home Made Recipe

No Tandoor Recipe

Authentic Recipe

Indian Breakfast

Nutritious Recipe

Popular Recipe

Quick Recipe

Traditional Recipe

Immunity Boosting

Tawa Recipe

Aloo Paratha, also known as Aloo ke Parathe, is a vegetarian and Jain, North Indian Flatbread recipe making a great breakfast and lunch option. This FitterEats Sugar-free and lactose-free bread is energy-dense making it an excellent comfort food choice. Indian Aloo Flatbread pairs perfectly with Butter chicken Gravy, Palak Paneer Gravy or coriander chutney. Learn how to make this Dhaba Style Aloo Paratha, the FitterEats way! This dish is also one of the easiest Tiffin Paratha Recipes, which is nothing but mouth-watering deliciousness served on the plate.

Ingredients

3.5 Tbsp Whole Wheat Flour
1/2 Cup Boiled Chopped Potato
1/2 Tbsp Chopped Coriander Leaves
1/4 Tsp Carom Seeds (Ajwain)
1/4 Tsp Cumin Seeds (Jeera)
1/4 Tsp Ginger Garlic Paste
1/4 Tsp Turmeric Powder (Haldi)
1/4 Tsp Red Chilly Powder
1/4 Tsp Salt
1.5 Tsp Clarified Butter (Ghee)
As Required Water

Method

Pre Preparation

Step 1
Boil chopped potatoes
Step 2
Knead a soft dough with whole wheat flour and water as required

For Stuffing

Step 1
Take boiled potatoes in a mixing bowl
Step 2
Add ginger garlic paste, salt, red chilli powder, haldi, jeera, and ajwain
Step 3
Now add chopped coriander leaves and combine all the ingredients well
Step 4
Keep the mixture aside

For Paratha

Step 1
Roll the dough ball using a rolling pin
Step 2
Fill the Stuffing evenly and carefully between two rolled sheets
Step 3
Using moist fingers, fold the dough edges, leaving no gaps
Step 4
Apply ghee and roast on a heated tawa
Step 5
Flip gently and roast another side till light brown
Step 6
Serve hot with ketchup or chutney

Healthy Twist

A Sprinkle of black sesame seeds is an excellent source of antioxidants and helps regulates blood pressure

Taste: Savoury

Aliases:

Potato Paratha With Ghee (Kashmiri)

Aloo Paratha Ghee Sahit (Hindi)

Batata Paratha Tup Lavun (Marathi)

Bateta Parotha Ghee Saathe (Gujarati)

Neyy Purattiya Urulakizhangu Paratha (Malyalam)

View All

Allergies:

Cow Milk Protein

Dairy Products

Food Additives

Garlic

Gluten (Wheat, Oats, Rye, Barley)

Red Chilli

Turmeric

Wheat

Meal Types:

Breakfast

Dinner

Lunch

Food Label:

Dairy

Veg

Cuisines:

Punjabi

Category:

Breads - Stuffed

NUTRITION FACTS

Approximate values

Serving Size

Amount Per ServingCalories
kcal

219

Serving Size % Daily Value ^*

Energy 219.44kcal 11 %

Carbohydrate 30.29gm 11 %

Protein 4.62gm 9.2 %

Total Fat 8.27gm 10.6 %

Total Fiber 5.26gm 18.8 %

Iron 1.84mg 10.2 %

Calcium 31.44mg 2.4 %

3,4-Dihydroxy Benzoic Acid 0.25mg

Alanine 0.14gm

Alpha Tocopherol 138.81mcg

Alpha Tocotrienol 0.02mg

Alpha-Linolenic Acid 41.46mg

Aluminium (Al) 0.69mg

Apigenin 2.06mg

Apigenin-6-C-Glucoside 0.09mg

Apigenin-7-Oneohesperidoside 0.16mg

Arachidic Acid (C20:0) 1.45mg

Arginine 0.17gm

Arsenic (As) 0.06mcg

Ash 0.58gm

Aspartic Acid 0.21gm

Behenic Acid (C22:0) 0.19mg

Beta Carotene 137.64mcg

Beta Cryptoxanthin 8.93mcg

Beta Sitosterol 14.72mg

Beta Tocopherol 19.94mg

Biotin (Vitamin B7) 0.98mcg 3.3 %

Caffeic acid 1.85mg

Campesterol 2.11mg

Chlorine 11.3mg

Chlorogenic acid 2.51mg

Choline 72.51mg 13.2 %

Cis-Aconitic Acid 7.47mg

Citric Acid 46.19mg

Copper (Cu) 0.16mg 17.8 %

Cystine 0.07gm

Delta Tocopherol 2.37mg

Eicosenoic Acid (C20:1n9) 0.29mg

Ergocalciferol (D2) 4.48mcg

Ferulic acid 0.06mg

Folate 11.93mcg

Folic Acid (Free) 2.05mcg

Fructose 0.25gm

Fumaric Acid 1.46mg

Gallic acid 0.85mg

Gamma Tocopherol 15.71mg

Glucose 0.26gm

Glutamic Acid 1.01gm

Glycine 0.14gm

Histidine 0.09gm

Insoluble Fiber 4.27gm

Insoluble Oxalate 14.08mg

Iodine 49.8mcg 33.2 %

Isoleucine 0.13gm

Kaempferol 0.21mg

Leucine 0.21gm

Lignoceric Acid (C24:0) 0.18mg

Linoleic Acid (C18:2n6) 360.0mg

Lutein 136.73mcg

Lycopene 0.2mcg

Lysine 0.09gm

Magnesium (Mg) 62.18mg 14.8 %

Mallic Acid 58.76mg

Manganese (Mn) 1.04mg 45.2 %

Mercury 0.02mcg

Methionine 0.06gm

Minerals 0.16gm

Moisture 58.5gm

Molybdenum (Mo) 0.01mg 0 %

Myricetin 1.79mg

Myristic Acid (C14:0) 0.72mg

Natural Sugar 0.61gm 1.2 %

Nervonic Acid (C24:1n9) 0.23mg

Niacin (Vitamin B3) 1.49mg 9.3 %

Nickel 0.01mg

Oleic Acid (C18:1n9) 183.54mg

Omega 3 41.46mg

P-Coumaric Acid 0.13mg

Palmitic Acid (C16:0) 102.09mg

Palmitoleic Acid (C16:1) 6.94mg

Pantothenic Acid (Vitamin B5) 0.28mg 5.6 %

Phenylalanine 0.17gm

Phosphorus (P) 133.04mg 10.6 %

Phylloquinones (K1) 8.95mcg

Phytate 241.36mg

Potassium 514.28mg 10.9 %

Proline 0.34gm

Protocatechuic Acid 0.24mg

Pyridoxin (Vitamin B6) 0.08mg 4.7 %

Quercetin 0.15mg

Quercetin-3-Beta-Dglucoside 4.61mg

Quercetin-3-Orutinoside 0.1mg

Quinic Acid 0.42mg

Raffinose 0.15gm

Riboflavin (Vitamin B2) 0.05mg 3.9 %

Selenium 16.85mcg 30.6 %

Serine 0.16gm

Sinapinic Acid 0.04mg

Sodium 497.5mg 21.6 %

Soluble Fiber 0.99gm

Soluble Oxalate 14.74mg

Stachyose 0.01gm

Stearic Acid (C18:0) 16.48mg

Stigmasterol 0.78mg

Succinic Acid 3.59mg

Sucrose 0.09gm

Sulphur 25.3mg

Syringic Acid 0.01mg

Thiamine (Vitamin B1) 0.13mg 10.8 %

Threonine 0.09gm

Total Available CHO 26.2gm

Total B6C 0.01mg

Total Carotenoids 1016.83mcg

Total Mono Unsaturated Fatty Acids (TMUFA) 194.79mg

Total Oxalate 28.75mg

Total Poly Unsaturated Fatty Acids (TPUFA) 405.95mg

Total Saponin 0.03gm

Total Saturated Fatty Acids (TSFA) 122.79mg 614 %

Total Starch 25.38gm

Total polyphenols 30.28mg

Tryptophan 0.03gm

Tyrosine 0.07gm

Valine 0.18gm

Vanillic Acid 0.08mg

Vitamin A 22.94mcg 2.6 %

Vitamin C 15.72mg 17.5 %

Vitamin E 0.03mg 0.2 %

Vitamin E, alpha-tocopherol 0.08mg

Zeaxanthin 96.59mcg

Zinc 0.96mg 8.7 %

^*Percentage Daily Values are based on a 2000 calorie 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)

White Bread Falafel Sandwich

Cooking time

20 mins.

Prep time

15 mins.

Diversity score

5/10

Protein Total Fiber Iron Carbohydrate Asian International Snacks Vegetarian Sandwich Mid Morning Meal Evening Meal All Day Food/Snacks Dinner Breakfast

View All

Protein

Total Fiber

Iron

Carbohydrate

Asian

International

Snacks

Vegetarian

Sandwich

Mid Morning Meal

Evening Meal

All Day Food/Snacks

Dinner

Breakfast

Lunch

Authentic Recipe

International Foods at Home

Tiffin Recipe

Comfort Food

Healthy Recipe

Popular Recipe

Outside Foods at Home

Recipe for Fussy Eaters

Restaurant Style

Street Food

Are you wondering How to make Yummy Falafel Sandwich? Here is a delicious treat that can help you beat your food cravings. Falafel Sandwich is a Middle eastern - international, vegetarian, savoury sandwich making a great Tiffin Snacks option. This Homemade Falafel Sandwich recipe consists of a mixture of chickpeas rich in protein, fibre and iron, making an excellent breakfast, mid-morning or an all-day snack. Learn to make a Homemade Falafel Sandwich Recipe in Few Steps, the FitterEats way! Team it up with Orange juice or sweet lime juice is a nutritious comfort food combination.

Ingredients

For Sandwich

2 Slice 4" White Bread
3 Tsp Mayonnaise
5 Slices Cucumber
5 Slices Tomato
3 Slices Onion
3 Tsp Butter

For Falafel Durum

2.5 Tbsp Boiled Mashed Potato
1/4 Tsp Salt
1 Tsp Bengal Gram Flour (Besan)
1 Tbsp Chopped Garlic
2 Tbsp Chopped Parsley
1/2 Tsp Cumin Seeds (Jeera)
1/2 Tsp Coriander Powder (Dhania)
1/4 Tsp Black Pepper Powder
1.5 Tsp Oil

For Chana Soaked Overnight & Boiled

1/2 Tbsp Chickpeas (Chole)
As Required Water
1/4 Tsp Salt

Method

Pre Preparation

Step 1
Soak and boil chole

For Falafel

Step 1
In a grinder, add boiled chole, chopped garlic, parsley, jeera, dhania powder, besan, salt and black pepper powder
Step 2
Grind the mixture well to form a coarse paste and add boiled mashed potato
Step 3
Grind well again and transfer into a bowl
Step 4
Make small equal sized cutlets of this mixture and keep aside for a while
Step 5
On a heated pan add oil for frying and put the raw falafel balls and fry it till crunchy golden brown.

For Sandwich

Step 1
On a slice of bread apply butter, place onion slices, tomato slices and cucumber slices
Step 2
Now place the falafel on top of it and add mayonnaise
Step 3
Cover it with another slice of bread
Step 4
Serve a fun delicious snack with an accompaniment of your choice

Taste: Savoury

Aliases:

Falafel Sandwich (English)

View All

Allergies:

Black Pepper

Chickpea Flour (Besan)

Cow Milk Protein

Cucumber

Dairy Products

Food Additives

Garlic

Gluten (Wheat, Oats, Rye, Barley)

Lactose

Tomato

Wheat

Yeast

Meal Types:

All Day Food/Snacks

Breakfast

Dinner

Evening Meal

Lunch

Mid Morning Meal

Food Label:

Dairy

Veg

Cuisines:

Middle East

Category:

Snacks - Sandwiches

NUTRITION FACTS

Approximate values

Serving Size

Amount Per ServingCalories
kcal

471

Serving Size % Daily Value ^*

Energy 471.36kcal 23.6 %

Carbohydrate 51.58gm 18.8 %

Protein 9.71gm 19.4 %

Total Fat 24.55gm 31.5 %

Total Fiber 5.6gm 20 %

Iron 2.07mg 11.5 %

Calcium 70.65mg 5.4 %

Added Sugar 1.27gm 2.5 %

Alanine 1.16gm

Alpha Carotene 1.17mcg

Alpha Tocopherol 118.44mcg

Alpha Tocotrienol 0.01mg

Alpha-Linolenic Acid 34.38mg

Aluminium (Al) 0.19mg

Apigenin 1.89mg

Arachidic Acid (C20:0) 1.41mg

Arginine 3.93gm

Arsenic (As) 0.14mcg

Ash 1.08gm

Aspartic Acid 2.86gm

Behenic Acid (C22:0) 2.48mg

Beta Carotene 389.95mcg

Beta Cryptoxanthin 1.23mcg

Beta Sitosterol 8.59mg

Beta Tocopherol 0.01mg

Betaine 0.04mg

Biotin (Vitamin B7) 3.02mcg 10.1 %

Caffeic acid 1.66mg

Campesterol 0.75mg

Chlorine 10.19mg

Chlorogenic acid 1.86mg

Cholesterol 25.99mg 8.7 %

Choline 60.44mg 11 %

Cis-Aconitic Acid 19.75mg

Citric Acid 130.68mg

Copper (Cu) 0.14mg 15.6 %

Cystine 0.04gm

Dietary Folates 47.17mcg 11.8 %

Ergocalciferol (D2) 4.61mcg

Ferulic acid 0.27mg

Folate 83.82mcg

Folic Acid (Free) 4.59mcg

Fructose 1.24gm

Fumaric Acid 1.56mg

Gamma Carotene 2.76mcg

Gamma Tocopherol 221.25mg

Glucose 0.57gm

Glutamic Acid 7.61gm

Glycine 1.21gm

Histidine 0.56gm

Insoluble Fiber 2.63gm

Insoluble Oxalate 21.44mg

Iodine 99.61mcg 66.4 %

Isoleucine 0.7gm

Isoramnetin 2.01mg

Kaempferol 1.17mg

Leucine 1.12gm

Lignoceric Acid (C24:0) 2.7mg

Linoleic Acid (C18:2n6) 197.87mg

Lutein 406.14mcg

Lycopene 512.12mcg

Lysine 1.13gm

Magnesium (Mg) 43.07mg 10.3 %

Mallic Acid 165.32mg

Manganese (Mn) 1.59mg 69.1 %

Methionine 0.03gm

Minerals 0.27gm

Moisture 138.35gm

Myricetin 1.18mg

Myristic Acid (C14:0) 0.74mg

Natural Sugar 2.23gm 4.5 %

Nervonic Acid (C24:1n9) 0.26mg

Niacin (Vitamin B3) 0.86mg 5.4 %

Nickel 0.01mg

Oleic Acid (C18:1n9) 135.06mg

Omega 3 36.21mg

P-Coumaric Acid 0.47mg

Palmitic Acid (C16:0) 77.74mg

Palmitoleic Acid (C16:1) 5.34mg

Pantothenic Acid (Vitamin B5) 0.39mg 7.8 %

Phenylalanine 0.93gm

Phosphorus (P) 83.44mg 6.7 %

Phylloquinones (K1) 23.12mcg

Phytate 43.25mg

Potassium 522.05mg 11.1 %

Proline 0.71gm

Protocatechuic Acid 0.81mg

Pyridoxin (Vitamin B6) 0.14mg 8.2 %

Quercetin 1.65mg

Quercetin-3-Beta-Dglucoside 6.66mg

Quercetin-3-Orutinoside 0.21mg

Quinic Acid 0.88mg

Raffinose 0.47gm

Retinol 81.37mcg

Riboflavin (Vitamin B2) 0.05mg 3.9 %

Selenium 0.83mcg 1.5 %

Serine 0.89gm

Sodium 970.64mg 42.2 %

Soluble Fiber 0.92gm

Soluble Oxalate 17.51mg

Stachyose 0.37gm

Stearic Acid (C18:0) 15.33mg

Stigmasterol 1.32mg

Succinic Acid 51.05mg

Sucrose 0.74gm

Sulphur 18.95mg

Tartaric Acid 4.18mg

Thiamine (Vitamin B1) 0.08mg 6.7 %

Threonine 0.69gm

Total Available CHO 9.31gm

Total B6C 0.09mg

Total Carotenoids 1751.1mcg

Total Mono Unsaturated Fatty Acids (TMUFA) 2808.67mg

Total Oxalate 39.11mg

Total Poly Unsaturated Fatty Acids (TPUFA) 852.82mg

Total Saponin 0.03gm

Total Saturated Fatty Acids (TSFA) 6367.13mg 31835.7 %

Total Starch 6.4gm

Total Sugar 0.97gm

Total polyphenols 46.31mg

Trans Fat 0.4gm

Tryptophan 0.36gm

Tyrosine 0.64gm

Valine 0.9gm

Vanillic Acid 0.23mg

Vitamin A 61.23mcg 6.8 %

Vitamin A, IU 100.08mcg

Vitamin B12 0.02mcg 0.8 %

Vitamin C 25.93mg 28.8 %

Vitamin E 0.12mg 0.8 %

Vitamin E, alpha-tocopherol 0.35mg

Vitamin K 0.85mcg 0.7 %

Water 2.71gm

Zeaxanthin 55.66mcg

Zinc 0.51mg 4.6 %

^*Percentage Daily Values are based on a 2000 calorie 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)

Chicken Manchurian Gravy

Cooking time

20 mins.

Prep time

5 mins.

Diversity score

6/10

No Dairy Antioxidant Rich Low Carb Sugar Free Protein Chinese Indian Lunch Dinner Non Vegetarian Chicken Lunch Dinner Healthy Recipe Weightloss Recipe

View All

No Dairy

Antioxidant Rich

Low Carb

Sugar Free

Protein

Chinese

Indian

Lunch Dinner

Non Vegetarian

Chicken

Lunch

Dinner

Healthy Recipe

Weightloss Recipe

Outside Foods at Home

Popular Recipe

Street Food

Restaurant Style

Indo Chinese Recipe

One Pot Recipe

Recipe for Kids

Home Made Recipe

Nutritious Recipe

Recipe for Beginners

Immunity Boosting

A good serving of Chicken Manchurian Gravy made from antioxidant-rich, low carb and non-dairy ingredients are sure to tickle your taste buds. Level up your lunch or dinner with this authentic Indo- Chinese chicken dish and boost your intake of protein. A generous portion of this savoury Non-vegetarian gravy with Chicken fried rice, Chicken pulao or Butter garlic fried rice is sure to satisfy your food cravings. This Fittereats mouth-watering Chinese Chicken Gravy recipe is also known as an Easy Chinese Gravy Recipe since it is simple to make. In addition, it is one of the quick-cooking Restaurant Style Chinese Recipes.

Ingredients

100 Gm Chicken
2 Tbsp Julienne Onion
2 Tbsp Julienne Green Capsicum
2 Tbsp Julienne Red Capsicum
2 Tbsp Julienne Orange Carrot
1.5 Tbsp Corn Flour
1 Tbsp Chopped Spring Onion
1/2 Tsp Honey
1 Tsp Soya Sauce
1 Tsp Red Chilli Sauce
1/4 No. Raw Egg
1 Tsp Grated Garlic
1 Tsp Vinegar
1/2 Tsp Green Chilli Paste
1/2 Tsp Black Pepper Powder
1/2 Tsp Salt
1 Tbsp Oil
For Frying Oil
As Required Water

Method

Pre Preparation

Step 1
Beat raw egg
Step 2
Take corn flour and make slurry

Preparation

Step 1
In a bowl, add chicken cubes, corn flour, beaten egg, salt and mix well. Keep aside for 5 min
Step 2
Heat oil for deep frying and fry the chicken cubes till they are well cooked and the outer layer turns crispy
Step 3
In a separate pan, heat oil, add grated garlic and green chilli paste and saute well
Step 4
Add diced onion, diced red and green capsicum, julienne carrot and saute without overcooking the veggies
Step 5
Add soya sauce, vinegar, salt, honey, red chilli sauce, black pepper powder and mix well
Step 6
Add cornflour slurry and mix well
Step 7
Add water to adjust consistency and add chopped spring onion and mix well
Step 8
When the gravy thickens add fried chicken pieces and mix well
Step 9
Tasty chicken manchurian is ready to serve

Taste: Savoury

Aliases:

چکن منچورین گریوی (Urdu Devnagari)

चिकन मंचूरियन ग्रेवी (Hindi Devnagari)

चिकन मंचूरियन ग्रेवी (Marathi Devnagari)

চিকেন মাঞ্চুরিয়ান ঝোল (Bangla Devnagari)

ਚਿਕਨ ਮਾਂਚੂਰੀਆਂ ਰੱਸੇ ਵਾਲੀ (Punjabi Devnagari)

View All

Allergies:

Black Pepper

Corn

Dairy Products

Egg

Egg Yolk

Food Additives

Garlic

Gluten (Wheat, Oats, Rye, Barley)

Lactose

Mustard

Peanuts

Poultry Meat

Red Chilli

Sesame Seeds

Soy

Tree Nut

Wheat

Meal Types:

Dinner

Lunch

Snack

Food Label:

Non Veg

Cuisines:

Indian Chinese

Category:

Main Course - Thick Gravies

NUTRITION FACTS

Approximate values

Serving Size

Amount Per ServingCalories
kcal

254

Serving Size % Daily Value ^*

Energy 253.57kcal 12.7 %

Carbohydrate 9.14gm 3.3 %

Protein 12.8gm 25.6 %

Total Fat 18.25gm 23.4 %

Total Fiber 1.4gm 5 %

Iron 0.88mg 4.9 %

Calcium 20.79mg 1.6 %

Added Sugar 0.96gm 1.9 %

Alanine 0.83gm

Alpha Carotene 190.11mcg

Alpha Tocopherol 203.9mcg

Alpha Tocotrienol 0.01mg

Alpha-Linolenic Acid 17.19mg

Aluminium (Al) 0.19mg

Apigenin 0.17mg

Arachidic Acid (C20:0) 3.08mg

Arginine 3.85gm

Arsenic (As) 0.07mcg

Ash 0.96gm

Aspartic Acid 1.63gm

Behenic Acid (C22:0) 15.27mg

Beta Carotene 454.19mcg

Beta Cryptoxanthin 1.33mcg

Beta Sitosterol 3.9mg

Beta Tocopherol 0.02mg

Biotin (Vitamin B7) 4.46mcg 14.9 %

Caffeic acid 0.29mg

Campesterol 0.42mg

Chlorine 1.13mg

Chlorogenic acid 0.33mg

Cholesterol 53.13mg 17.7 %

Choline 11.96mg 2.2 %

Cis-Aconitic Acid 6.32mg

Citric Acid 54.01mg

Copper (Cu) 0.18mg 20 %

Cystine 1.6gm

DHA 4.4mg

Docosahexaenoic Acid 4.4mg

Eicosatrienoic Acid (C20:3n6) 5.55mg

Eicosenoic Acid (C20:1n9) 6.14mg

Ergocalciferol (D2) 0.65mcg

Ferulic acid 0.82mg

Folate 23.84mcg

Folic Acid (Free) 4.59mcg

Fructose 0.31gm

Fumaric Acid 0.54mg

Gamma Tocopherol 38.7mg

Gamma Tocotrienol 0.01mg

Glucose 0.26gm

Glutamic Acid 2.57gm

Glycemic Index 1.97NA

Glycine 1.15gm

Histidine 0.98gm

Insoluble Fiber 0.99gm

Insoluble Oxalate 4.77mg

Iodine 51.52mcg 34.4 %

Isoleucine 0.74gm

Isoramnetin 0.64mg

Kaempferol 0.5mg

Leucine 1.71gm

Lignoceric Acid (C24:0) 7.57mg

Linoleic Acid (C18:2n6) 293.64mg

Linolenic Acid 1.63mg

Lutein 66.3mcg

Luteolin 0.19mg

Lycopene 11.17mcg

Lysine 1.53gm

Magnesium (Mg) 20.21mg 4.8 %

Mallic Acid 57.08mg

Manganese (Mn) 0.12mg 5.2 %

Menaquinones (K2) 15.23mcg

Methionine 1.11gm

Minerals 0.21gm

Moisture 70.8gm

Myricetin 0.37mg

Myristic Acid (C14:0) 10.16mg

Natural Sugar 0.88gm 1.8 %

Nervonic Acid (C24:1n9) 2.76mg

Niacin (Vitamin B3) 4.29mg 26.8 %

Oleic Acid (C18:1n9) 638.02mg

Omega 3 23.78mg

P-Coumaric Acid 0.13mg

Palmitic Acid (C16:0) 452.95mg

Palmitoleic Acid (C16:1) 80.96mg

Pantothenic Acid (Vitamin B5) 0.77mg 15.4 %

Phenylalanine 1.47gm

Phosphorus (P) 117.74mg 9.4 %

Phylloquinones (K1) 8.08mcg

Phytate 8.89mg

Potassium 254.21mg 5.4 %

Proline 1.16gm

Protocatechuic Acid 0.31mg

Pyridoxin (Vitamin B6) 0.32mg 18.8 %

Quercetin 0.26mg

Quercetin-3-Beta-Dglucoside 0.28mg

Quinic Acid 2.62mg

Raffinose 0.14gm

Retinol 15.12mcg

Riboflavin (Vitamin B2) 0.05mg 3.9 %

Selenium 12.25mcg 22.3 %

Serine 1.13gm

Sodium 583.28mg 25.4 %

Soluble Fiber 0.37gm

Soluble Oxalate 6.28mg

Stachyose 0.11gm

Stearic Acid (C18:0) 137.35mg

Stigmasterol 0.84mg

Succinic Acid 40.57mg

Sucrose 0.4gm

Sulphur 2.87mg

Tartaric Acid 1.26mg

Thiamine (Vitamin B1) 0.07mg 5.8 %

Threonine 1.22gm

Total Available CHO 1.82gm

Total B6A 0.28mg

Total B6C 0.05mg

Total Carotenoids 1182.09mcg

Total Mono Unsaturated Fatty Acids (TMUFA) 727.88mg

Total Oxalate 11.95mg

Total Poly Unsaturated Fatty Acids (TPUFA) 327.79mg

Total Saponin 0.05gm

Total Saturated Fatty Acids (TSFA) 626.34mg 3131.7 %

Total Starch 0.77gm

Total Sugar 0.17gm

Total polyphenols 13.39mg

Tryptophan 0.33gm

Tyrosine 0.87gm

Valine 1.17gm

Vanillic Acid 0.14mg

Vitamin A 79.94mcg 8.9 %

Vitamin B12 0.1mcg 4.2 %

Vitamin C 19.17mg 21.3 %

Vitamin D 0.05mcg 0.3 %

Vitamin D - (D2 + D3) 0.71mcg

Vitamin E 0.26mg 1.7 %

Water 1.98gm

Zeaxanthin 7.73mcg

Zinc 0.55mg 5 %

^*Percentage Daily Values are based on a 2000 calorie 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)

Mango Salsa

Cooking time

10 mins.

Prep time

0 mins.

Diversity score

4/10

Paleo Antioxidant Rich Low Sodium Low Fat Gluten Free Lactose Free Trans Fat Cholesterol Sodium Mexican International Salad Vegetarian Vegan

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Paleo

Antioxidant Rich

Low Sodium

Low Fat

Gluten Free

Lactose Free

Trans Fat

Cholesterol

Sodium

Mexican

International

Salad

Vegetarian

Vegan

Jain

Mixed Vegetables

Breakfast

Evening Meal

Mid Morning Meal

All Day Food/Snacks

Weightloss Recipe

No Cooking Recipe

Healthy 5 Ingredient Recipe

10 Minute Recipe

Recipe for Beginners

Immunity Boosting

Instant Recipe

International Foods at Home

Easy Recipe

Simple Recipe

Accompaniments

Quick Recipe

Delicious, Yummy and Tasty Recipe

One Pot Recipe

This paleo, antioxidant-rich, low sodium, low-fat Mango salsa recipe is sure to stimulate your tastebuds. FitterEats mango salsa is a vegan and Jain recipe & perfect as a breakfast, evening, mid-morning or all-day accompaniments dish. This sour/tangy and flavorful recipe has zero trans fat, zero cholesterol.

Ingredients

1/4 Cup Chopped Mango
1 Tsp Chopped Mint Leaves (Pudina)
1 Tsp Chopped Green Capsicum
1 Tsp Chopped Red Capsicum
1 Tsp Lemon Juice

Method

Preparation

Step 1
In a bowl, add chopped mango,chopped pudina, chopped green red capsicum, lemon juice, and mix all the ingredients well
Step 2
Serve

Taste: Sour/Tangy

Aliases:

Aam Salsa (Hindi)

Amba Salsa (Marathi)

Mamidikaya Salsa (Telugu)

Mavina Hannu Salsa (Kannada)

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Allergies:

Citrus Fruits

Lemon

Meal Types:

All Day Food/Snacks

Breakfast

Evening Meal

Mid Morning Meal

Food Label:

Jain

Veg

Vegan

Cuisines:

Mexican

Category:

Accompaniments - Dips and Spreads

NUTRITION FACTS

Approximate values

Serving Size

Amount Per ServingCalories
kcal

Serving Size % Daily Value ^*

Energy 6.55kcal 0.3 %

Carbohydrate 1.29gm 0.5 %

Protein 0.1gm 0.2 %

Total Fat 0.08gm 0.1 %

Total Fiber 0.26gm 0.9 %

Iron 0.07mg 0.4 %

Calcium 2.67mg 0.2 %

(+)-Catechin 0.2mg

Alanine 0.06gm

Alpha Tocopherol 34.22mcg

Alpha-Linolenic Acid 11.62mg

Aluminium (Al) 0.01mg

Apigenin 0.19mg

Arachidic Acid (C20:0) 0.15mg

Arginine 0.05gm

Arsenic (As) 0.01mcg

Ash 0.07gm

Aspartic Acid 0.22gm

Behenic Acid (C22:0) 0.52mg

Beta Carotene 137.87mcg

Beta Cryptoxanthin 0.51mcg

Beta Sitosterol 1.49mg

Biotin (Vitamin B7) 0.27mcg 0.9 %

Caffeic acid 0.13mg

Caffeine 0.03mg

Campesterol 0.13mg

Chlorine 0.06mg

Chlorogenic acid 0.21mg

Cis-Aconitic Acid 0.06mg

Citric Acid 89.33mg

Copper (Cu) 0.01mg 1.1 %

Cystine 0.01gm

Ergocalciferol (D2) 0.47mcg

Ferulic acid 0.06mg

Folate 10.84mcg

Folic Acid (Free) 0.02mcg

Fructose 0.57gm

Fumaric Acid 0.08mg

Gallic acid 0.09mg

Gamma Tocopherol 24.34mg

Glucose 0.24gm

Glutamic Acid 0.17gm

Glycemic Index 0.07NA

Glycine 0.03gm

Hesperdin 0.17mg

Hesperetin 0.03mg

Histidine 0.02gm

Insoluble Fiber 0.15gm

Insoluble Oxalate 0.54mg

Isoleucine 0.03gm

Kaempferol 0.24mg

Lauric Acid (C12:0) 0.18mg

Leucine 0.03gm

Lignoceric Acid (C24:0) 0.56mg

Linoleic Acid (C18:2n6) 5.14mg

Lutein 7.84mcg

Luteolin 0.02mg

Lysine 0.05gm

Magnesium (Mg) 2.02mg 0.5 %

Mallic Acid 13.78mg

Manganese (Mn) 0.03mg 1.3 %

Methionine 0.01gm

Moisture 12.97gm

Myricetin 0.04mg

Myristic Acid (C14:0) 1.93mg

Naringenin 0.01mg

Natural Sugar 1.05gm 2.1 %

Niacin (Vitamin B3) 0.04mg 0.3 %

Oleic Acid (C18:1n9) 12.29mg

Omega 3 12.45mg

P-Coumaric Acid 0.12mg

Palmitic Acid (C16:0) 20.0mg

Palmitoleic Acid (C16:1) 7.45mg

Pantothenic Acid (Vitamin B5) 0.02mg 0.4 %

Phenylalanine 0.04gm

Phosphorus (P) 2.05mg 0.2 %

Phylloquinones (K1) 1.29mcg

Phytate 0.34mg

Potassium 22.01mg 0.5 %

Proline 0.08gm

Protocatechuic Acid 0.01mg

Pyridoxin (Vitamin B6) 0.02mg 1.2 %

Quercetin-3-Beta-Dglucoside 0.26mg

Quercetin-3-Beta-Galactoside 0.1mg

Quinic Acid 0.09mg

Riboflavin (Vitamin B2) 0.01mg 0.8 %

Selenium 0.24mcg 0.4 %

Serine 0.04gm

Sodium 0.24mg 0 %

Soluble Fiber 0.11gm

Soluble Oxalate 0.9mg

Stearic Acid (C18:0) 1.47mg

Stigmasterol 0.06mg

Succinic Acid 6.76mg

Sucrose 0.24gm

Sulphur 0.16mg

Tartaric Acid 0.02mg

Thiamine (Vitamin B1) 0.01mg 0.8 %

Threonine 0.02gm

Total Available CHO 1.06gm

Total Carotenoids 246.88mcg

Total Mono Unsaturated Fatty Acids (TMUFA) 19.77mg

Total Oxalate 1.51mg

Total Poly Unsaturated Fatty Acids (TPUFA) 20.26mg

Total Saponin 0.01gm

Total Saturated Fatty Acids (TSFA) 24.81mg 124.1 %

Total polyphenols 2.87mg

Tryptophan 0.01gm

Tyrosine 0.02gm

Valine 0.03gm

Vanillic Acid 0.01mg

Vitamin A 22.97mcg 2.6 %

Vitamin C 6.13mg 6.8 %

Zeaxanthin 1.19mcg

Zinc 0.02mg 0.2 %

^*Percentage Daily Values are based on a 2000 calorie 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)

Sample Data of Packed Food

Pickwick Creamy Wafer Biscuits Strawberry Flavoured
Saffola Masala Oats Everyday Classic Masala
Britannia 50-50 Jeera Biscuits
Kissan Pineapple Jam
Gits Snack Mix Handvo

Pickwick Creamy Wafer Biscuits Strawberry Flavoured

Packet 100 gm

Packet 200 gm

Packet 150 gm

Packet 75 gm

Packet 15 gm

Company Name

Pickwick Hygienic Products Pvt. Ltd.

Brand Name

Pickwick

UPC

8902041021445

Source

GS1

Date

21-06-2021

Taste

Sweet

Allergies:

Food Additives

Food Colors

Gluten (Wheat, Oats, Rye, Barley)

Soy

Soy Lecithin

Strawberry

Sunflower Seed

Wheat

Meal Types:

All Day Food/Snacks

Evening Meal

Mid Morning Meal

Food Label:

Jain

Veg

Vegan

Category

Snacks - Roasted, Baked or Grilled

Packed Food - Ready To Eat

Diversity Labels (FAO Tags)

Grains, root and tubers

Nutrients

100gms of Pickwick Creamy Wafer Biscuits Strawberry Flavoured contains

Energy507kcal

Carbohydrate72gm

Protein4.4gm

Total Fat22.4gm

Natural Sugar36.6gm

Total Saturated Fatty Acids (TSFA)12430mg

Trans Fat0gm

Servings

Serving Name Quantity(gms)

Number8.3

Saffola Masala Oats Everyday Classic Masala

Packet 38 gm

Packet 500 gm

Packet 1 kg

Company Name

Marico Limited

Brand Name

Saffola

UPC

8901088068734

Source

Amazon

Date

19-01-2021

Taste

Savoury

Allergies:

Black Pepper

Citrus Fruits

Food Additives

Garlic

Gluten (Wheat, Oats, Rye, Barley)

Red Chilli

Soy

Turmeric

Wheat

Meal Types:

Breakfast

Dinner

Evening Meal

Lunch

Mid Morning Meal

Food Label:

Veg

Vegan

Category

Snacks - Ready To Cook

Diversity Labels (FAO Tags)

Pulses

Grains, root and tubers

Vitamin A-rich Fruits & Vegetables

Vegetables

Nutrients

100gms of Saffola Masala Oats Everyday Classic Masala contains

Energy383.6kcal

Carbohydrate72.6gm

Protein11gm

Total Fat5.5gm

Total Fiber12gm

Added Sugar3.2gm

Insoluble Fiber8.1gm

Soluble Fiber3.9gm

Total Saturated Fatty Acids (TSFA)1200mg

Total Sugar4.5gm

Servings

Serving Name Quantity(gms)

Gm1

Small bowl20

38 gm Pack38

Medium Bowl40

Large Bowl60

Britannia 50-50 Jeera Biscuits

Packet 80 gm

Packet 38 gm

Company Name

Britannia Industries

Brand Name

50 - 50

UPC

8901063017375

Source

Sasta Sundar

Date

11-01-2021

Taste

Unique Taste

Allergies:

Citrus Fruits

Food Additives

Gluten (Wheat, Oats, Rye, Barley)

Soy

Soy Lecithin

Wheat

Yeast

Meal Types:

All Day Food/Snacks

Evening Meal

Mid Morning Meal

Food Label:

Veg

Vegan

Category

Snacks - Roasted, Baked or Grilled

Diversity Labels (FAO Tags)

Grains, root and tubers

Nutrients

100gms of Britannia 50-50 Jeera Biscuits contains

Energy482kcal

Carbohydrate72.5gm

Protein7.5gm

Total Fat18gm

Added Sugar17.3gm

Total Mono Unsaturated Fatty Acids (TMUFA)7500mg

Total Poly Unsaturated Fatty Acids (TPUFA)2000mg

Total Saturated Fatty Acids (TSFA)8500mg

Servings

Serving Name Quantity(gms)

Number5

Kissan Pineapple Jam

Bottle 500 gm

Bottle 200 gm

Company Name

Hindustan Unilever Limited

Brand Name

Kissan

UPC

8901030535079

Source

GS1

Date

29-07-2021

Taste

Sweet

Allergies:

Citrus Fruits

Food Additives

Pineapple

Meal Types:

Breakfast

Evening Meal

Food Label:

Jain

Veg

Vegan

Category

Accompaniments - Dips and Spreads

Diversity Labels (FAO Tags)

Fruits

Nutrients

100gms of Kissan Pineapple Jam contains

Energy58kcal

Carbohydrate14.4gm

Total Fiber0.1gm

Sodium7.4mg

Sugar14.2gm

Servings

Serving Name Quantity(gms)

Tsp5

Tbsp15

Gits Snack Mix Handvo

Packet 200 gm

Packet 500 gm

Company Name

GITS Food Products Private Limited

Brand Name

Gits

UPC

8901155124219

Source

GS1

Date

19-07-2021

Taste

Spicy

Allergies:

Asafoetida (Hing)

Chickpea Flour (Besan)

Citrus Fruits

Food Additives

Gluten (Wheat, Oats, Rye, Barley)

Mustard

Red Chilli

Sesame Seeds

Tree Nut

Turmeric

Wheat

Meal Types:

All Day Food/Snacks

Breakfast

Evening Meal

Food Label:

Jain

Veg

Vegan

Category

Snacks - Ready To Cook

Diversity Labels (FAO Tags)

Pulses

Grains, root and tubers

Nuts & Seeds

Nutrients

100gms of Gits Snack Mix Handvo contains

Energy388kcal

Carbohydrate70gm

Protein10gm

Total Fat7.6gm

Calcium73mg

Added Sugar6.3gm

Niacin (Vitamin B3)5mg

Phosphorus (P)100mg

Riboflavin (Vitamin B2)0.1mg

Sodium1960mg

Thiamine (Vitamin B1)0.1mg

Total Mono Unsaturated Fatty Acids (TMUFA)2500mg

Total Poly Unsaturated Fatty Acids (TPUFA)1800mg

Total Saturated Fatty Acids (TSFA)2700mg

Vitamin A8mcg

Servings

Serving Name Quantity(gms)

Pack200

Disclaimer:

All packaged foods information including nutritional values is based on the data provided by the manufacturers on product labels freely available on various public portals. Other sources may include GS1 India and physical products procured from supermarkets. Actual data may vary because of continuous data change by the manufacturers. We may update this information from time to time, depending on the ease of availability of the updated data. For some products, the manufacturer may not provide the complete nutrient information. This may not reflect the correct nutritional profile of the product.

fittereats@fitterfly.com

Fitterfly HealthTech Pvt Ltd

503, Akshar Blue Chip Corporate Park,

Turbhe MIDC, Navi Mumbai 400705

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Ingredients

Method

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

kcal

Ingredients

Method

Pre Preparation

Step 1

Step 2

For Stuffing

Step 1

Step 2

Step 3

Step 4

For Paratha

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

kcal

Ingredients

For Sandwich

For Falafel Durum

For Chana Soaked Overnight & Boiled

Method

Pre Preparation

Step 1

For Falafel

Step 1

Step 2

Step 3

Step 4

Step 5

For Sandwich

Step 1

Step 2

Step 3

Step 4

kcal

Ingredients

Method

Pre Preparation

Step 1

Step 2

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

kcal

Ingredients

Method

Preparation

Step 1

Step 2

kcal

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