Aloo Chaat is an Indian dish of spiced potatoes; traditionally sold by street vendors across Northern India and Pakistan.
Although usually deep fried this is a healthier alternative. It can be served as a snack, a side dish or a light meal.
Skills Check
Follow a recipe; follow food safety & hygiene rules; tidy away; use measuring spoons; cut using bridge/claw knife technique safely; snipping herbs; use a citrus squeezer; season (to taste).
Equipment
Knife, chopping board, bowl, wooden spoon, measuring spoons, scissors, citrus squeezer.
Allergens (Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)
None
Ingredients (serves 2):
- 8 pre-boiled baby new potatoes
- 1/2 small red onion
- 1/2 small tomato
- 1 tsp lemon juice
- 1/2 tsp chaat masala or masala powder
- 1/2 tbsp chopped coriander leaves
- Pepper, to taste
Method
- Peel the onion and cut into small pieces.
- Cut the tomato into small pieces.
- Cut each cooked potato in half.
- Combine the onion, tomato and potatoes in a bowl and combine well.
- Add the lemon juice, masala and coriander and mix well.
- Try a little and season to taste with pepper.
So thinking about aloo chaat ...
Potatoes are very nutritious and low in calories. If eaten with the skin on they are high in complex carbohydrates (giving us energy to run around!) and fibre. They are also a good source of vitamin C and B6, as well as a range of minerals.
Vegetables are so good for us! Low in fat, sugar and calories and high in vitamins and minerals.
Nutritional Information
| - | Energy | 526kJ / 124kcal | 6% |
| Low | Fat | 0.6g | <1% |
| Low | Saturates | 0.2g | 1% |
| Low | Sugars | 2.8g | 3% |
| Low | Salt | Trace | <1% |
per 180g serving
% of an adult's reference intake
Typical values per 100g: Energy 292kJ / 69kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
