Cutlets, Dal and Salad for lunch.

Photos

1. Food
2. Breakdown of Cutlet
3. Breakdown for Salad
4. Breakdowns for Dal

Air-Fried Egg Chicken Cutlet
– Sauté onion, ginger, garlic, salt, black pepper, bay leaf, coriander powder, and dried mango powder (amchur) into a masala (spice base).
– Mix masala with ground chicken.
– Coat a whole boiled egg with the mix, refrigerate to firm up.
– Lightly coat with egg wash + panko breadcrumbs.
– Air-fry at 180 °C (356 °F) for 15 minutes.

Cabbage, Onion & Cucumber Salad with Hung Dahi (strained yogurt)
– Julienne cabbage, onion, cucumber.
– Mix with hung dahi (strained yogurt/Greek yogurt), black salt (kala namak – sulphury, tangy salt), and a squeeze of lemon juice.

Dal (lentil) with Carrot, Lauki (bottle gourd) & Tomato
– Pressure cook lentils with carrots, lauki (bottle gourd), and tomatoes.
– Temper with ghee (clarified butter), cumin seeds, dried red chillies, asafoetida (hing), green chilli, and red chilli powder (for color and mild heat).
– Pour tempering into the dal and mix well.

Macros
– Calories: 550 kcal
– Protein: 45 g
– Carbs: 45 g
– Fat: 18 g

Note: The quantities in the screenshots might look a bit odd (like fractions or unusual gram values) because I bulk-prep most of my meals. Cronometer just adjusts the serving sizes per portion automatically.