Here is the Rajma aloo tikki recipe in Hindi and its health benefits.- यहां हैं राजमा-आलू टिक्की की हेल्दी रेसिपी और उसके फायदे।

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टिक्की को स्नैक्स के तौर पर लेने के साथ ही कई अन्य तरह के व्यंजनों को बनाने में भी इसका इस्तेमाल किया जाता है। पर दिक्कत यह है कि ज्यादातर लोग टिक्की को काफी अनहेल्दी तरीके से तैयार करते हैं। जिस वजह से यह आपकी सेहत के लिए हानिकारक हो जाती हैं। गलत तरीके से की गई कुकिंग हेल्दी फूड को भी अनहेल्दी बना देती है। इसलिए अगर आप किसी हाई प्रोटीन रेसिपी की तलाश में हैं, तो माही विज की ये हाई प्रोटीन टिक्की रेसिपी (rajma aloo tikki recipe) आपको जरूर ट्राई करनी चाहिए।

इसे बनाने में इस्तेमाल की गई सामग्री जैसे कि राजमा और आलू में शरीर के लिए आवश्यक पोषक तत्व मौजूद होते हैं। साथ ही इसके कुकिंग स्टाइल को भी हेल्दी रखा गया है। ताकि डायबिटीज के मरीज से लेकर फिटनेस फ्रीक तक इसका सेवन कर सकें। तो बिना देर किए फटाफट से नोट करें प्रोटीन टिक्की की लाजवाब रेसिपी।

इससे पहले कि हम इस हाई प्रोटीन टिक्की की रेसिपी आपके साथ साझा करें, चलिए जान लेते हैं इसमें शामिल सामग्रियों के बारे में।

जानिए क्यों आपके लिए हेल्दी है ये राजमा-आलू टिक्की

1 प्रोटीन का बेहतरीन स्रोत है राजमा (Rajma benefits)

राजमा में प्रोटीन की पर्याप्त मात्रा पाई जाती है। इसके साथ ही यह आयरन, फास्फोरस, मैंगनीज, विटामिन बी 1, फोलेट, कॉपर का भी बेहतरीन स्रोत है। अच्छी बात यह कि राजमा का ग्लाइसेमिक इंडेक्स भी काफी कम होता है। इसलिए डायबिटीज के मरीजों के लिए भी राजमा फायदेमंद माना जाता है। इसमें मौजूद फाइबर पाचन क्रिया से जुड़ी समस्याओं से निजात दिलाता है।

kidney beans
सेहत के लिए फायदेमंद है राजमा। चित्र शटरस्टॉक।

नेशनल लाइब्रेरी ऑफ मेडिसिन द्वारा राजमा को लेकर प्रकाशित एक अध्ययन के अनुसार राजमा में एंटीऑक्सीडेंट की मात्रा पाई जाती है, यह ब्लड शुगर लेवल से लेकर हाई ब्लड प्रेशर तक को संतुलित रखता है। वहीं यह हार्ट हेल्थ को बनाये रखने के साथ वेट मैनेजमेंट करने में मददगार होता है। इतना ही नहीं, यह शरीर को हाइड्रेटेड रखता है क्योंकि इसमें पर्याप्त मात्रा में पानी मौजूद होता है।

2 सेहत का दुश्मन नहीं दोस्त है आलू (Potato benefits)

द न्यूट्रिशन क्लिनिक, अंधेरी वेस्ट, मुंबई में न्यूट्रीशनिस्ट मालविका अठावले ने आलू को सेहत का दोस्त बताया है।

आलू पोटेशियम, विटामिन बी 6, विटामिन सी का अच्छा स्रोत होता है। इसी के साथ इसमें एंटीऑक्सीडेंट मौजूद होते हैं, जो शरीर पर फ्री रेडिकल्स के प्रभाव को कम कर देते हैं। यदि आलू का प्रयोग सही तरीके से किया जाए तो इसके सभी पोषक तत्व शरीर के लिए काफी फायदेमंद हो सकते हैं।

हालांकि, किसी भी चीज की अति आपकी सेहत को नुकसान पहुंचा सकती है। इसीलिए आलू के सेवन को सीमित रखें।

तो फिर नोट कीजिए हाई प्रोटीन टिक्की की स्वादिष्ट और हेल्दी रेसिपी

इसे बनाने के लिए आपको चाहिए

राजमा (उबला हुआ) – 2 कटोरी
आलू (उबले हुए) – 4
अदरक (कद्दूकस किया हुआ)
लहसुन (कद्दूकस किया हुआ)
धनिया की पत्तियां
नींबू का रस
ऑलिव ऑयल या घी
नमक (स्वादानुसार)
हरी मिर्च (बारीक कटे)
काली मिर्च (दरदरी पिसी हुई)
जीरा पाउडर

इस तरह तैयार करें यह लाजवाब टिक्की

सबसे पहले एक बड़े से बाउल में उबला हुआ राजमा और उबले हुए आलू को कुचल कर अच्छी तरह मिला लें।

अब इसमे कस किया हुआ अदरक और लहसुन साथ ही धनिया की पत्तियां, हरी मिर्च, जीरा पाउडर, काली मिर्च, स्वाद अनुसार नमक, और दो चम्मच नींबू का रस डालें और इसे अच्छी तरह मिला लें।

तैयार किये गए इस मिक्सचर कि छोटी-छोटी लोई बनाएं और इसे टिक्की की आकार देने के लिए हाथ से हल्का दबाव देकर चपटा कर दें।

इधर दूसरी ओर नॉन स्टिक पैन को मध्यम आंच पर चढ़ा दें। और पैन को ऑलिव ऑयल या घी से चिकना कर लें।

अब पैन में तैयार किए गए टिक्की को डालें और दोनों ओर से लाल होने तक अच्छी तरह पकाएं।

आपकी हेल्दी एंड टेस्टी टिक्की बनकर तैयार है। इसे ट्रे में निकाल लें और अपनी मनपसंदीदा चटनी के साथ सर्व करें।

यह भी पढ़ें : कपूर के साथ मिलकर कमाल कर सकता है नारियल तेल, जानिए 4 सुपर इफेक्टिव नुस्खे

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