Healthy recipes

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Cooking expert, Kokab Khawaja brings some of the best healthy and delicious recipes for diabetics, overweight and high blood pressure patients through this segment. These recipes will also be beneficial for those who want to maintain their weight and health through a balanced diet.
The recipes have been formulated with guidance of doctors and other experts.


Fish chowder
INGREDIENTS
Fish fillet                                                           ½ kg
Onions chopped                                            ½ cup
Tomatoes (cooked in 1 cup water)        ½ kg
Potatoes, thinly chopped                          1 cup
Carrots, thinly chopped                            ½ cup
Tomato ketchup                                           1/3 cup
Salt and black pepper                                  1 teaspoon each
Worcestershire sauce                                  1 teaspoon
Oil                                                                        1 tablespoon
COOKING METHOD
1.    Heat oil in a big sauce pan and fry onions. When they are soft add the tomatoes in them.
2.    Now add tomato ketchup, salt, black pepper, potatoes, carrots, worchestershire sauce. Cook on low flame for half an hour.
3.    Take out the bones from the fish and cut one inch thin slices and add them to the soup. Cook on low flame for another 15 minutes with a covered lid so that the fish gets cooked and the meat spreads in the soup.
Each serving (1 bowl) contains 210 calories

Nutritional value
The main ingredient in this recipe is fish and veges like tomatoes, potatoes and carrots. The combination of these ingredients gives the recipe a pack of nutrition that contains protein, carbohydrates, fats, vitamin A and C, zinc, potassium, sodium and lycopene. All these are antioxidants and enhance immunity as well. It is best for the winters and can be enjoyed with meals or as a meal starter. All age groups can have it, especially people on weight management can have a large portion of this soup before each meal to control the meal portion and weight. Serve this with toasted bread and fresh salad as a complete and healthy meal.
Moti Khan, Senior Dietitian
Aga Khan University Hospital
Karachi

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