• Sunday, March 01, 2015


Ramadan treats – Sehri

By Salina Parvin

Most Bangladeshis tend to eat the wrong type of foods when it comes to sehri. The foods consumed should be well-balanced, including appropriate portions of fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be avoided.The recipes below are a guide to eating healthy, nutritious sehri.

Brown rice with coconut milk
Brown rice is whole grain rice. It has a mild, nutty flavour, and is chewier and more nutritious than white rice. 100 grams of cooked brown rice contain 2.32 grams of protein, 112 calories and 1.8 grams of dietary fibre. It also contained vitamin B complex and minerals.

2 cup brown rice
4 cup coconut milk
½ cup sliced onion
1 tbsp sliced ginger
¼ tsp cumin seed
3 pieces bay leaves
5 pieces green chilli
½ cup oil
Salt to taste
Soak rice in water for 2 hours and let the water drain. Heat oil in a pan. Put the cumin seeds, bay leaves, and sliced ginger to it. As it fries, add sliced onion and fry them until brown. Now add brown rice, coconut milk, salt and green chilli. Cover the lid and cook the rice in medium heat. When milk is reduced, give it a stir and leave it on low heat. After about 10 minutes open the lid and serve.

Chicken jal frezi
Children nowadays are mostly attracted to spicy food, and that too has to be made with chicken or beef. Often they leave the dinner table with empty stomachs during sehri. Considering the fact that something is better than nothing, I think every mother should keep this dish in their sehri menu for their children who fast.
1 whole chicken
1 cup sliced onion
2 tsp ginger paste

1 tsp garlic paste
1 tsp red chilli paste
3 pieces cardamom
3 pieces cinnamon
1 tbsp tomato sauce
6 pieces green chilli
½ cup oil
Salt to taste
Cut chicken into eight pieces. Heat oil in a pan. Fry the sliced onion until brown. Add all the spices to it and cook until oil floats over. Now put the chicken and add the salt. Cook them for about 10 minutes in low heat with the lid on. When the chicken is tender add tomato sauce and green chilli, cook them for another 10 minutes with the lid back. When the oil floats over the curry remove the pan and serve.

Brown flat bread roll
Brown flour is less refined than white flour. It has more fibre and is a healthier alternative. For those who avoid rice during sehri, this is a wonderful balanced meal for them. 100 grams of brown flour contain 15.40 grams protein, 12.2 grams of dietary fibre and 329 calories. It also contains Vitamin A, B complex, E, K and minerals.
1 piece chicken breast
2 cup brown atta
¼ cup grated onion
1 tsp ginger paste
½ tsp garlic paste
1 tsp black paper powder
2 tsp red chilli sauce
1 tsp soy sauce
¼ cup grated carrot
¼ cup grated tomato
¼ cup grated cucumber
1 tbsp yeast
1 tbsp sugar
1 tbsp powder milk
¼ cup oil
Salt to taste
Mix chicken breast, ginger paste, garlic paste, half teaspoon black paper powder, soy sauce, 1 teaspoon red chilli sauce and salt, leave them for half an hour. Now heat oil in a pan. Fry in little oil on both sides until tender. Remove the pan, chop cooked chicken and mix carrot, tomato, cucumber, onion, remaining black paper and red chilli sauce, mayonnaise and keep it aside. Mix brown atta, salt, 4 tablespoon oil, yeast, milk with small amount of water and prepare a soft dough. Now roll the dough evenly into a round roti. Fry the roti without oil. Now put the cooked chicken mixture on the side of the roti and roll. Prepare to serve.
Jhinga  daal (moong daal with ridge gourd)
Moong daal can be a nutritious addition to a balanced diet. It is a healthy dish that provides high levels of protein and fibre while containing relatively few calories and little fat. In addition, it is an excellent source of vitamin and minerals. Eating moong daal instead of a meat dish a couple of times a week should help you to lose weight.

1 cup moong daal
1 cup jhinga cubes
½ cup slice onion
1 tsp ginger paste
½ tsp garlic paste
2 pieces bay leaves
4 pieces green chilli
2 tbsp ghee
Salt to taste
Soak daal for half an hour and let the water drain. In a pan mix daal, ginger paste, garlic paste, bay leaves and salt. Cook for 15 minutes with some water. When the daal is reduced to half add the jhinga, and green chilli. Cook them in low heat for 10 minutes with the lid on. When the daal is thick remove the pan. Heat the ghee in a separate pan and fry sliced onion until golden brown. Pour the ghee containing onion in the daal, put the lid and remove from heat. Serve.
Foli-mach (flat fish) with mixed vegetables
Foli-mach is an indigenous fish on its way of being extinct. Although it is expensive, people don't hesitate to buy it because of its excellent taste.
6 pieces foli-mach
3 pieces potato
3 pieces pointed gourd
3 pieces okra
½ tsp garlic paste
½ tsp cumin powder
1 tsp red chilli powder
½ tsp turmeric powder
½ cup oil
Salt to taste
Wash and cut all the vegetables in suitable pieces. Marinate the fish in salt and turmeric powder for about 15 minutes. Now fry the fish in little oil for few minutes and keep them aside. Heat oil in a pan. Fry onion and garlic paste until brown. Now add other spices and vegetables except the okra. Cook them for 5 five minutes in low heat. When the oil floats over the curry add the fish, okra, and 1 cup water, cook in medium heat for 5 minutes. When the gravy becomes thick remove the pan and prepare to serve.
Soy milk yoghurt
1 kg soy milk
½ cup sugar
2 tbsp curd paste
Heat the milk with sugar and keep stirring until it is reduced to half. Keep this milk aside for the next step. Now take a clay pot, put 2 tablespoon of curd paste in it and then pour the reduced soy milk in the clay pot. Cover the pot and keep it in a warm place for about 8-10 hour. Serve when the yoghurt is set.                 

Published: 12:00 am Tuesday, July 08, 2014

Last modified: 1:56 pm Tuesday, July 08, 2014

Leave your comments | Comment Policy
ICC Cricket World Cup