Healthy and nutritious meals for children

Recipes: Oneza Tabish

HEALTHY BANANA PANCAKES

Ingredients

1 large over ripe banana
2 large eggs
1/4 cup all-purpose flour

Preparation

Whisk eggs and banana in bowl until no banana chunks remain. Whisk in flour until batter is thick and smooth.
Spray frying pan with oil and turn stove to medium heat.
Pour a small circle of batter on pan. When pancake begins to bubble, flip over to other side and cook until done.
Repeat with rest of the batter.

VEGETABLE QUESADILLA

Ingredients

1 tbsp olive oil
1 1/2 cup mushroom
1/2 cup red pepper
1/2 cup green pepper
1/2 cup corn
1/2 tsp grated garlic
1/4 tsp black pepper
salt as per taste
3 whole wheat flour tortilla
1 cup Mozzarella cheese
3 tbsp utter

Preparation

Saute vegetables in hot oil in a pan. Add grated garlic,black pepper, stir and mix and cook for about 3 to 4 minutes.
Once the vegetables are done cooking, season them with salt. Please make sure they are not soggy and are crunchy. Do not overcook them.
Now heat a skillet over medium heat.
Roast one side of tortilla on a skillet till it gets light golden colour.
Lower the heat, flip the tortilla and spread the cooked vegetables on tortilla covering half way through.
Top up the vegetables with cheese.
Fold over the tortilla to cover the cheese and vegetable mixture.
Apply butter and pan fry tortilla folded from both the sides till it gets nice crisp and golden colour.
Cut in small triangles and serve.

QUICK ZUCCHINI WHEAT PASTA

Ingredients

2 cups whole wheat fusilli pasta
2 tbsp butter
1 spring onion- chopped diagonally, separate the greens
1 tbsp of flour
½ cup of milk
1 cup grated zucchini
½ cup finely grated cheese,
Salt and pepper as per taste

Preparation

Boil 6 cups water with 1 tsp of salt. Add the pasta and boil for 10 to 12 minutes till al dente.
Drizzle 1 tbsp of olive oil to this, coat it well and leave aside.

While the pasta boils, prepare the white sauce, by melting 1 tbsp of butter in a sauce pan .
Now add 1 tbsp of flour and gently sauté it for about 2 to 3 minutes by taking care of not burning it as the colour should be white.
Pour in ½ cup of milk to this mixture, and stir till the sauce thickens which should in about 3 minutes.

Melt 1 tbsp butter in another pan, add the white of the spring onions and sauté for a minute. Add the zucchini and stir fry for about 4 to 5 mins.
Pour in the white sauce and combine it well with the zucchini.Please make sure the zucchini is well cooked.
Finally, add the cheese, pasta and spring onions greens. Season with salt and pepper and mix well. Serve hot.