Whole-wheat parathas stuffed with a zingy roasted-gram filling of onion, ajwain, lemon and green chilli, served with a bowl of chilled curd.
- Energy
- 427 kcal
- Protein
- 18 g
- Carbs
- 66 g
- Fat
- 11 g
Great for: Fast bowler, Batter, All-rounder, Footballer, Junior (12–18)
Why it works
A breakfast of wheat and chana sattu follows the cereal-plus-pulse principle, giving around 18 g protein per serving with curd and solid carbohydrate for a training day. On heavy days, guidance for fast bowlers and all-rounders points to the higher carbohydrate and protein bands, and a filling breakfast is an easy way to get there.
When: Breakfast on training days, or lunch on rest days.
Ingredients
- 120 g Whole-wheat atta
- 60 g (6 tbsp) Chana sattu Panjeri House
- 40 g Onion, finely chopped
- 10 g (2 tsp) Wood-pressed sesame oil Panjeri House
- 200 g Curd
- to taste Ajwain, green chilli, ginger, lemon juice, coriander, salt
Method
- Knead atta with water and a pinch of salt into a soft dough. Rest 15 minutes.
- Mix sattu with onion, ajwain, green chilli, ginger, coriander, lemon juice, salt and 1–2 tsp water until it holds when pressed.
- Divide dough into 4 balls. Roll each out, place a portion of filling, seal and roll gently into a paratha.
- Cook on a hot tawa, brushing lightly with sesame oil, until golden on both sides.
- Serve 2 parathas per person with curd.
Coach’s tips
- The filling keeps 2 days in the fridge.
- On a match morning, eat it at least 3–4 hours before play, as it is more filling than idli or upma.
- Vegan swap: serve with tomato-mint chutney instead of curd.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.