My-diet.ai

nepali

Masala Sardine and Tomato Tarkari with Millet Flatbread

This simmered dish pairs millet flour with tomato, chopped, onion, thinly sliced and garlic, minced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner
Medium
Balanced High satiety Heart friendly Pescatarian Gluten free
300 kcal 2000 kcal
Build a meal plan

Estimated macros per portion

15 g Protein
105 g Carbohydrates
19 g Fat
10 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 202g canned sardines in water, drained 0 kcal
  • 101g millet flour 368 kcal
  • 17g vegetable oil 150 kcal
  • 107g onion, thinly sliced 43 kcal
  • 238g tomato, chopped 43 kcal
  • 10g garlic, minced 15 kcal
  • 10g fresh ginger, grated 8 kcal
  • 2g cumin seeds 8 kcal
  • 1g turmeric powder 3 kcal
  • 2g Kashmiri chili powder 6 kcal
  • 12g lemon juice 4 kcal
  • 12g cilantro, chopped 4 kcal

Cooking instructions

  1. canned sardines in watermillet flour
    Mix millet flour with salt and warm water to form a soft dough; rest 10 minutes.
  2. vegetable oil
    Divide dough into 2 balls, roll into thin flatbreads, and cook on a hot dry skillet, flipping until browned spots appear; brush with 5 g oil total.
  3. vegetable oilcumin seeds
    Heat remaining oil in a pan. Add cumin seeds and let them crackle.
  4. oniongarlicfresh ginger
    Add onion and cook until lightly golden, 4 to 5 minutes. Stir in garlic and ginger for 30 seconds.
  5. tomatoturmeric powderKashmiri chili powder
    Add tomato, turmeric, and chili powder; cook until the tomatoes break down into a thick masala, 5 to 7 minutes.
  6. canned sardines in water
    Gently fold in sardines and simmer 2 minutes to warm through without breaking them up too much.
  7. millet flourlemon juicecilantro
    Finish with lemon juice and chopped cilantro. Serve with the millet flatbread.

Diet plan for foodies

Love food, love cooking, but still want to lose weight?

You shouldn't have to choose between enjoying food and reaching your calorie goals.

My-Diet.ai gives you hundreds of recipes from around the world and automatically adjusts the ingredient quantities to your calorie target.

Craving Japanese karaage? Swiss gnocchi? Ethiopian stew? Italian pasta?

Pick what you actually want to eat, set your calories, and cook.

Your food. Your calorie target.
Create my meal plan

More Dinner Recipes

More Gluten Free Meals