mid-day's 39th anniversary: 39 delish eats under 39 calories

Byline Anju Maskeri Kusumita Das Snigdha Hasan Dhara Vora Sabhnani Suman Mahfuz Quazi Shunashir Sen and Nasreen Modak SiddiqiKale and pomegranate salad35 calories 50 gmsAt The Wine Room and Bar Bandra WestRs 175 taxes amp 8879101350This detox salad is tossed with pistachio and pomegranate for freshness and a dash of balsamic vinegar to add some acidity We chose to add the salad to the menu because of its high fibre content powerful antioxidants and close to no fat says head cheffounder Sahil AroraSriracha blush35 calories for 1 rollAt Shizusan Phoenix MillsRs 545 whole plate amp 33956182Sriracha blush PicBipin KokateThis sushi is rolled with avocado cucumber jalapentildeo tempura and cream cheese and finished off with a drizzle of Sriracha sauce Japanese food is huge in Thailand and Sriracha a Thai sauce made with chili pepper paste distilled vinegar garlic sugar and salt is widely accepted as an ingredient by sushi chefs With this in mind and that the Mumbai palate loves its spice we were encouraged to introduce the dish to the menu says Chef Paul KinnySteamed fish with lemon oil 345 calories for 180 gmsAt 12O Clock Hunger Dahisar WestRs 320 amp 33956182Steamed fish with lemon oil PicDatta KumbharThis is a slowpoached Indian salmon served with white onion roullie and natural lemon oil Chef Roger Gonsalves says the fish is marinated with coffee beans basil aged orange zest and salt wrapped tightly and set aside for a day Post marination its poached in a rosemary broth and served with an onion sauce and natural lemon oil giving it a tangy aftertaste Because it is cooked by poaching and the nectarine is fresh it is a lowcal dishKokum sharbat38 calories 1 glassAt Aaswad Dadar WestRs 40 amp 24451871Kokum sharbat PicAshish RajeThe sharbat made of the cool king of Indian fruits is packed with tanginess and amounts to just 35 calories if you have it minus sugar that is Semidry kokam is soaked in water for four hours and ground to make a smooth ruby blend More water is added and the mixture is strained The finishing touch is cardamom and cumin powder to balance the tanginess This guiltfree coolant gets a double thumbs up from usMethi and arugula Salad385 caloriesspoon servingAt The Bombay Canteen Kamala MillsRs 275 amp 49666666Methi and arugula Salad PicBipin KokateA refreshing way to keep Mumbais humidity levels down is to dig into TBCs methi and arugula salad with lime chilli dressing toasted sesame and peanuts What makes it unique is the use of chhoti methi baby fenugreek a superfood grown locally It has a mildly bitter aftertaste slight crunch and fantastic cooling properties says Thomas Zacharias executive chefBruschetta cracker33 calories 2 piecesAt All Heart Lower ParelRs 150 amp 8850510436Bruschetta cracker PicAshish RajeEverybody loves a slice of bruschetta Its this belief that saw Aniket Karia founder All Heart introduce the bruschetta cracker made with olive oil tomato garlic and basil Since we promote healthy eating we decided to replace carbs in the bread with our healthy seeded crackers says KariaWater chestnut dumpling37 calories 1 dumplingAt Asia Kitchen Saki NakaRs 335 for 4 portionsamp 9320478304Water chestnut dumpling PicSameer MarkandeOne of the most important factors when determining if dumplings are healthy is to check if they are steamed pan fried or deep fried Steamed dumplings are your best healthy option says corporate chef Ram ChandarIced Americano25 calories 1 cupAt August Cafeacute Andheri WestRs 150 amp 30151202Iced Americano PicSayyed Sameer AbediThis cold brewed black coffee without sugar was introduced at the cafeacute when it launched Since the cafeacute claims to get coffee connoisseurs they source the best beans to serve the brew on the rocks says proprietor Daksh GuptaCreme de la roquette2217 calories for 220 mlAt Mondo Fine Dine Dahisar WestRs 649 amp 65566636Creme de la roquette PicDatta KumbharThe creme de la roquette is umami velloutteflavoured with fresh arugula essence finished with pimentos butter The arugula leaves are blanched in vegetable broth to reduce their bitterness and blended to a creamy pureacutee This pureacutee is mixed with chlorophyll extracted from the veg broth It is added to almond milk and cooked to a soupy consistency says Mondos proprietor Sagar Neve Only one gram of pimentos butter is used mdash thats a mere 717 caloriesSmart bhel385 calories half cupAt Hoppipola KharRs 195 amp 7625073615Smart bhel PicAshish RajeTheres a reason why the folks at this beerlovers hangout have chosen to name one an appetisers the smart bhel Made with watermelon cubes pear cucumber olives and iceberg drizzled with olive oil lemon and honey its the snack that the health conscious dream of It carries the freshness of watermelon sweetness of pair and honey balanced with the sourness of lemon The lettuce adds crunch creating a symphony of flavours says chef Harman SawhneyTequila shot35 calories 15 mlAt Xico Kamala MillsRs 700 amp 33716042Tequila shot PicSuresh KarkeraWhats Mexican cuisine without tequila Most of our cocktails are tequilabased and quite popular too Those keeping a check on their calories tend to opt for shots says head bartender Shobit ShettyVegan beetroot coconut and ginger soup385 calories half cupAt The Pantry Kala GhodaRs 245 amp 22700082Vegan beetroot coconut and ginger soup PicBipin KokateThis soup is a mix of super healthy beetroot sweet potato and ginger drizzled with fresh homemade coconut cream The creamy soup is full of nutritional benefits and ideal as a light meal to beat the heat Both beetroot and sweet potato are underground vegetables and alltime favourites adding ginger to it gives it the perfect warm element says Subhash Shirke executive chefRoasted masala papad33 caloriesAt Dishkiyaoon BKCRs 60 amp 8291139404Roasted masala papad PicSameer MarkandeTheres nothing quite like biting into a crunchy roasted masala papad while you glug a chilled beer Alcohol aside the thin sundried wafers can be your goto chakna if youre watching your diet One roasted urad papad contains 33 calories with 029 gms fat 539gms carb and 23gms protein At this BKC eatery it comes topped with chaat masala and is served as a cocktail snack on requestVeg adobo35 calories 1 cupAt One Street Bandra WestRs 600 amp 8108669680Veg adobo PicShadab KhanBased on a take on the popular Filipino meat dish this one is made using vegetables like pumpkin for the base giving it a healthy vegan and glutenfree character Its a hit with the vegetarian guests says says Kelvin Cheung of Aallia HospitalityMiso soup30 calories 1 cupAt Pa Pa Ya all outletsRs 295 taxes amp 7400433430Miso soup PicSameer MarkandeJapanese cuisine is incomplete without a bowl of miso soup Made by sauteacuteing miso paste and simmering it with stock this slim soup comes in seafood chicken and tofu variants It is healthy easy on the stomach and a must to begin your Japanese meal with says chef Sahil SinghEgg white omlette36 caloriesAt Grandmamas Cafeacute JuhuRs 250 amp 7400092994Egg white omlette PicDatta KumbharTheir exhaustive menu is proof that they serve the discerning palate Made with egg white and a tasty secret masala this lowfat breakfast is the best way to add protein and key nutrients to your day although critics argue yolk nahin khaya toh egg nahin khaya The masala helps bring in some zing Its a popular breakfast order says chef Amit VaidyaSpaghetti zucchini38 calories 50 gmsAt Fan Club Kopar KhairaneRs 295 plus taxes amp 33126169Spaghetti zucchini PicsSneha KHarabeFor those who are glutenintolerant or calorie conscious zoodles or zucchini noodles are a delicious replacement for pasta Try spaghetti zucchini a warm salad of zucchini noodles tossed in a homemade Italian dressing served with almonds The allrounder health veggie is low in carbs high in fibre and a good source of antioxidants and Vitamin CBhut jholakia paneer tikka36 calories 1 pieceAt The Bombay Bronx Cumbala HillRs 280 amp 7710044666Bhut jholakia paneer tikka PicAshish RajeBhut jholakia chillies or ghost peppers are not for the faint hearted but if used to marinate paneer they offer just the right degree of kick Stick to tucking into just one meltinthemouth tikka and you would have earned just 36 calories The SoBo eaterys founder Nakul Kumar sources the red plump chilli variant from AssamCous cous upma36 calories 125 gmsAt Garde Manger Vile Parle EastRs 350 taxes amp 7045004488Cous cous upma PicDatta KumbharThe tiny grains of crushed durum wheat semolina lend themselves perfectly to the South Indian breakfast favourite upma The recipe belongs to Parvinder Singh who keeps the preparation simple by sticking to the basics mdash tomato onion and curry leaves with a drizzle of olive oil Fun fact 60 grams of couscous make for just 15 caloriesBurhani raita37 calories 1 cupAt Arth KharPart of a set thali at Rs 1400 amp 30151369Burhani raita PicPradeep DhivarIts the garlic in the burhani raita at this Khar eatery that makes it more flavourful than others Chef Amninder Sandhu tells us that the curd is made inhouse with garlic juice black salt and cumin powder before its tempered with fried garlic and whole red chillies Its perfect as an accompaniment to biryani but its less cooling than normal raita because of the garlicDOH Spronic37 calories per shotAt DOH outletsRs 225 taxes amp 62360452DOH Spronic PicAshish RajeHeres a cool twist to your espresso shot The DOH Spronic as the name suggests is a shot of espresso 5 cal with tonic water 32 cal served in mason jars rimlined with lime to balance out the bitterness of the coffee Pawan Raina general manager says Mixing tonic water with espresso has been done in the West for a while Its a great way to kickstart your morning and something new for coffee lovers to tryRasam33 calories 120 mlAt Cafe Madras Kings CircleRs 35 amp 24014419Rasam PicAtul KambleWith the rains setting in few dishes can beat the comfort of a glass of hot peppery rasam And given the calorie count which is acceptable to even the strictest weight watchers this is what you should swap your aam milkshake with this season Devavrath Kamath thirdgeneration owner of the eatery shares a few ingredients from the secret rasam recipe We use pepper tomatoes and a negligible amount of oil What we have vehemently refused to do is make a Jain version of a dish that gets its punch from garlicBroccoli cake34 calories 100 gmsAt Myxx Juhu Rs 450 amp 2266955500Broccoli cake PicSayyed Sameer AbediThis airfried dish was inspired from an Asian dish called turnip cake We gave it a healthier twist by making it with broccoli Its now low on calories and is a source of vitamins C and K antioxidants and a folic acid says chef Sameer BhalekarTuna roll23 to 31 calories per rollAt Estella JuhuRs 725 taxes 4 portions amp 7999998232Tuna roll PicSatej ShindeThis little roll of health whipped up by the chefs at this seafacing Juhu restaurant has sashimigrade tuna tossed in a sesame Sriracha sauce and is served with wasabi and soy sauce While the calorie count varies between 23 and 31 depending on your choice of topping the beauty you see in this photo comes topped with thinly shredded spring onion leaves caviar and a cucumber slice At just 27 calories its worth gobbling guiltfreeLemongrass cooler34 calories half glassAt The Yoga House BandraRs 165 amp 8655045001Lemongrass cooler PicPradeep DhivarChristened The Pure this lemongrass drink is quite popular on the sattvik menu at this hip Bandra space Lemongrass is a cooling herb rich in vitamins and antioxidants that help release toxins from the body and fight infections Spiced with cardamom that has similar metabolic benefits the concoction nourishes the soul and revitalises the mind and body says Yoga Houses Mansi BajajKitchari soup36 calories per bowlAt Taftoon BKCRs 289 taxes amp 49735748Kitchari soup PicAshish RajeThis is an interesting Ayurvedic broth of cinnamon powder 2 cals chopped ginger 1 cal salt to taste 0 cal crushed black pepper 1 cal and a bay leaf 0 cal Black rice 20 cal is added to the broth along with freshlysprouted green lentils 12 cal The recipe has its roots in the Vedic era and its basic property is to cleanse you and set you up for the rest of the meal says Milan Gupta head chefDuck carpaccio35 calories 50 gmsAt The Quarter Opera HouseRs 400 amp 8329110638Duck carpaccio PicBipin KokateThis ones for the adventurous considering that a carpaccio is made with raw meat It involves curing the duck with citrus such orange or lemon and then marinating it skinless with vinegar and mustard overnight The meat is then rolled out and frozen before its sliced thinly and dressed with vinaigrette Its served with rocket leaves parmesan shavings capers and orange slicesParboiled dosa38 caloriesAt South High Kamala MillsRs 145 amp 65588866Parboiled dosa PicAshish RajeUnlike the classic variety where the batter is made with rice and black lentils the parboiled rice ukda dosa is a lowcalorie snack Parboiled rice is better than regular rice as it usually goes through a process where the starch gets stabilised Parboiled by the volume 1 cup for example has 38 calories Being low in fibre it is easy on the digestive system says chef Muttu Swami NadarRaste kapopcorn31 calories 1 packetRs 20Raste ka popcorn PicAshish RajeNonflavoured air popcorn is your best bet if you are looking for a fussfree lowcal bite Almost every street market will have a vendor Its rich in fibre with minimum fat and carbs Some studies even suggest that it contains more antioxidants than fruit and vegetable The next time you inch for a bag of fried chips or the buttered microwaveable kind know that a cheaper healthier version is around the cornerAlmond milk and spirulina panna cotta3715 caloriesAt Smoke House Deli Pali HillRs 210 amp 9152017980Almond milk and spirulina panna cotta PicAshish RajeA healthy panna cotta is not an oxymoron The almond milk and spirulina panna cotta at Smoke House carries agar agar and egg yolk Chef Glyston Gracias says The almond milk is boiled over low flame and mixed with egg yolk To that we add agar agar and spirulina powder The mixture is stirred well strained into moulds and set Its served chilled with toasted sabja Thats a whole dessert made only of superfoodsAsian exotic vegetarian soup38 calories 300 mlAt Cornucopia Kings CircleRs 140 amp 24087982Asian exotic vegetarian soup PicAtul KambleIf you are a fan of the meaty texture of mushroom this vegetarian soup could be your goto option for satiating hunger pangs The base is a broth made of mixed veggies with a generous helping of shitake mushrooms For another healthy twist the soup is served with spinach garlic and sprouts added after it is cooked to keep their freshness intact Served as part of the Soup of The Day menu its available twice a weekMoong methi palak dhokla36 calories 1 pieceAt Rajubhai Dhoklawala Kandivali WestRs 30 per 100gms amp 9821356977Moong methi palak dhokla PicSuresh KarkeraDhokla is a relatively lighter Gujarati snack and when you make it with base ingredients of moong methi and palak it gets a nutritious twist Its the unique combination of the three ingredients that makes the dhokla delicious Everyones loving the taste of it says proprietor Jayshree BadiyaniMushroom salad164 calories for 50 gmsAt Raasta KharRs 220 amp 33126123Mushroom salad PicShadab KhanThis caramelised mushroom salad has arugula leaves and Gouda cheese Rich in Vitamin B and low on calories the warm salad is popular for its sweet nutty caramel and meaty flavous Mushrooms are lightly sauteacuteed to retain their meaty flavour says chef Ankit GuptaAlmond milk30 caloriesAt Culinary Tales Andheri WestRs 180 amp 8879512431Almond milk PicSneha KharabeAlmond milk now a common sight on supermarket shelves is a boon for those who are lactose intolerant Its free of cholesterol lactose and dairy low in fat and therefore low in calories too One cup of plain unsweetened almond milk is no more than 30 calories Patrons of this beverage warn its an acquired taste thoughChaas37 caloriesAt Khandani Rajdhani GhatkoparIncluded in the thali price R515 unlimited serving amp 62380800Chaas PicSayyed Sameer AbediThis yogurtbased desi drink is seasoned with a spices and is high in calcium vitamins minerals and antioxidants prevents dehydration and is known to fight acidity and aid digestion Chaas soothes the stomach post a spicy meal and is a regular at every household Since we serve traditional Gujarati food with our thali we offer unlimited serving of chaas No one goes away having just one glass says chef Maharaj Jodharam ChoudharyChicken mizo stew35 calories small cupAt Masala Library by Jiggs Kalra BKC Rs 695 amp 8452900900Chicken mizo stew PicSuresh KarkeraThis is a hearty combination of two dishes from Mizoram where locals eat steamed chicken with black rice flavoured with organic herbs that are high in nutrition and easy to digest This is one of the most celebrated recipes of Mizoram When I first tasted it I knew I had to put it on the menu because of the richness in taste and nutrition It is our most popular dish says Saurabh Udinia chef de cuisinePepper idli37 caloriesAt A Ramanayaks MatungaRs 30 for 2 amp 24012422Pepper idli PicAtul KambleWhen you are an exclusive idli house you ought to give variety to your customers says Satish Rama Nayak who opened doors on Dussera in 2005 with the intention of serving the softest idlis in town Our pick is one simple idli peppered with wellhellipblack pepperHummus32 calories 2 spoonsAt Bay Route Cuffe ParadeRs 395 amp 9029008335Hummus PicBipin KokateRich in protein hummus has a natural tendency to reduce calorie intake making it effective for weight loss and balancing blood sugar levels You can never get bored of hummus because there are many ways to flavour it mdash with roasted red pepper chipotle tapenade basil pesto etc says chef Ajay ThakurDill pickle4 caloriesAt Plate and Pint B Desai RoadRs 60 amp 23683655Dill pickle PicSameer MarkandeThe unmissable tang of dill pickle makes it an ideal companion for American food Restaurants typically serve spears alongside a burger or sandwich but its more than a sidekick Packed with minerals vitamin K and antioxidants it is a lowcalorie ingredient 4 cal in one spear But dont OD since the brine is a sodium powerhouse