Nutritional Facts of Ragi Roti Stuffed with Paneer Pesto

This calorie page has been viewed 658 times Last Updated : Jan 31,2020



COURSE
Indian Rotis
EQUIPMENT
Tava
EQUIPMENT
Non-stick Pan
Ragi Roti Stuffed with Paneer Pesto

How many calories does one Ragi Roti Stuffed with Paneer Pesto have?

One Ragi Roti Stuffed with Paneer Pesto gives 272 calories. Out of which carbohydrates comprise 89 calories, proteins account for 26 calories and remaining calories come from fat which is 159 calories. One Ragi Roti Stuffed with Paneer Pesto provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Ragi Roti Stuffed with Paneer Pesto recipe. Pesto is a famous Italian sauce made with basil, nuts and garlic. While pine nuts are used in the original recipe, the results are equally awesome when walnuts are used instead.

Here, is a totally unique and innovative dish, in which hearty ragi rotis are stuffed with a succulent and flavour-packed mixture of paneer and pesto. The rotis are first cooked plain, then the mixture is placed inside, and the roti is folded, because it is difficult to roll ragi rotis with a stuffing inside, as is usually done with other rotis and parathas .

Is Ragi Roti Paneer Pesto Healthy?

This is a healthy recipe for those who are fit as there is a lot of good quality fat in this recipe through paneer and olive oil. If your an athlete or fit, by all means have this recipe.

Note that all the ingedients in this reicpe are super healthy. 

1. Ragi flour ( Nachni flour) Ragi flour is high in protein and great source for vegetarians. In addition its gluten freefiber rich food which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

2. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

3. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil

4. Walnuts (Akhrot) : Eating a handful of Walnuts a day is said to increase the good cholesterol (HDL). Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for newborn kids. Being a good source of Folate, Vitamin B9, it’s good for pregnant women to top up their folic acid with eating a bit of walnuts daily.  As it's low in the Glycemic Index, and loaded with Fibre, it’s a good choice for Diabetics. See detailed  benefits of walnuts.

5. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

6. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

7. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

This recipe is not suitable for diabetics, weight loss and heart patients due to its high fat levels. You may cut the amount of olive oil and use low fat paneer to make this recipe diabetic and heart friendly. 

Can diabetics, heart patients and over weight individuals have Ragi Roti Stuffed with Paneer Pesto?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low paneer and cut the olive oil used by a bit. Ragi flour is high in protein and great source for vegetarians. In addition its gluten freefiber rich food which in turn is good for diabetics and a healthy heart.

Can healthy individuals have Ragi Roti Stuffed with Paneer Pesto?

Yes. This is really healthy. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Ragi Roti Stuffed with Paneer Pesto is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 272 calories that come from Ragi Roti Stuffed with Paneer Pesto?

Walking (6 kmph) = 1 hrs 22 mins

Running (11 kmph) = 27 mins

Cycling (30 kmph) = 36 mins          

Swimming (2 kmph) = 47 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy272 cal14%
Protein6.4 g12%
Carbohydrates22.2 g7%
Fiber3.4 g14%
Fat17.7 g27%
Cholesterol0 mg0%
VITAMINS
Vitamin A561.3 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C3 mg8%
Vitamin E1.4 mg9%
Folic Acid (Vitamin B9)18.9 mcg9%
MINERALS
Calcium234.5 mg39%
Iron1.4 mg7%
Magnesium54.2 mg15%
Phosphorus168.1 mg28%
Sodium7.8 mg0%
Potassium145.9 mg3%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories in other related recipes

Reviews