Summer snacks: Eat right and light

With summer on the roll, it’s advisable to opt for lighter food as heavy, greasy, spicy and deep-fried food can make you feel sluggish throughout the day. It’s usually hard to decide on what food to snack on which is both healthy and tasty as well.



The Week brings to you few snack items, which is high on fiber content and low in calories. You can make it at home and try it as a midday snack or take it for lunch at college or work as well. [break]



Sweet corn fritters with tomato chutney

Ingredients:-

410g can corn kernels; drained

1 medium red capsicum; finely diced

4 spring onions; finely chopped

1 cup canned chickpeas’ drained, rinsed, mashed

4 eggs; lightly beaten

2/3 cup tomato chutney

2/3 cup cottage cheese

A dash of olive oil



Methodology:-

In a bowl, combine corn, capsicum, spring onions, chickpeas and eggs.



Heat a large non-stick frying pan over a medium flame. Add a dash of oil. Scoop 2/3 cup of the mixture into the pan.



Repeat with remaining mixture for a total of 8 fritters. Cook for 3-4 minutes each side, or until golden. Cook in batches if needed.



You can serve this dish with chutney and cottage cheese, and with rice and green salad on the side.



Serves: 4

Preparation time: 20 min



Crunchy couscous salad

Ingredients:-

1 cup cooked chickpeas

1 onion; chopped

2 cloves of garlic; crushed

1/2 tablespoon oil

1 can chopped tomatoes

1 red capsicum; chopped

A large pinch of oregano

1 dried chili; chopped

3/4 cup vegetable stock (or chicken stock)

1 cup couscous

A large handful of fresh coriander; chopped

A dash of lemon juice

Salt and pepper according to taste



Methodology:-

First, sauté onion, garlic and capsicum in a large pan.



When soft add chopped tomatoes, stock, herbs and chili.



Stir in the chickpeas, salt and pepper and simmer for five minutes.



Remove from heat and stir in the couscous, chopped coriander and lemon juice. Set aside for five minutes to allow the couscous to swell.

Adjust the seasoning and serve warm or cold.



Serves: 6

Preparation Time: 15



Chinese-style omelet wraps

Ingredients:-

1 tablespoon oil

1 carrot; scrubbed, cut in strips

6 mushrooms; sliced

6 eggs; lightly beaten

3 spring onions; chopped

1 cup bean sprouts

1 small piece fresh ginger; peeled, grated

1 clove garlic; crushed

1 ¼ cups cooked chicken; shredded

4 tablespoons soy sauce

A dash of oil



Methodology:-

To make the filling, heat a non-stick frying pan with oil. Stir-fry carrot, mushrooms and onions for 3-4 minutes. Add bean sprouts, ginger and garlic. Cook for 2 more minutes. Add chicken and soy sauce.



Heat then set aside in a bowl.



Wipe out pan then spray with a little oil. Pour in a little egg mixture and swirl it around the pan to make a thin layer. Cook until the edges turn golden. Turn over with a palette knife and cook for 20 more seconds. Slide onto grease-proof paper. Repeat to make 6 pancakes.

Place some filling in the centre of each pancake and roll it up.



Serves: 6

Preparation Time: 30

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