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An elegant snack of capsicums filled with a cabbage and Bengal gram flour mixture.
Serves 2.
1. Heat the oil in a large pan, add the mustard seeds and when they crackle,add the sesame seeds and asafoetida.
2. Add the capsicum pieces and saute for 1 to 2 minutes, till they brown lightly.
3. Serve hot.
Method
1. Cut thecapsicum into halves vertically. Remove the seeds carefully so as to retain the shape of the halves.
2. Mix all the ingredients for the filling except the fruit salt in a bowl with 4 tablespoons of water.
3. Add the fruit salt with 1 teaspoon of water and mix gently.
5. Place the capsicum halves in a greased glass bowl. Cover with a lid and microwave on HIGH for 3 minutes.
6. Allow the capsicums to cool. Cut each capsicum half into thick strips.
CHAT-PATI FRANKIE
Relish this frankie that has only half the calories of the previous recipe.
Make meal times happy and healthy by using cooking methods like roasting instead of deep frying as shown in this recipe.
Makes 4 frankies.
Ingredients
4 whole wheat chapaties
1½ cups potatoes, boiled and mashed
½ cup low fat paneer, grated
½ cup carrot, peeled and grated
1 cheese cube, grated
2 teaspoons chaat masala
1 tablespoon lemon juice
½ cup tomatoes, cut into strips
¼ cup capsicum, cut into strips
salt to taste
Method
1. Combine the paneer, carrot, cheese, half the chaat masala, lemon juice and salt and mix well.
2. Divide into 4 equal parts and roll each part into a long roll of the size of chapaties. Keep aside.
4. Put one roll of the potato and paneer mixture in the centre of a chapati.
5. Put some capsicum and tomato strips and sprinkle some chaat masala on top.
8. Serve hot.
CHILLI PANEER
The traditionally non-vegetarian dish viz. chilli chicken is modified for vegetarians. This melt in the mouth starter flavoured with all the
ethnic Chinese flavours is an all time favourite that is really easy to prepare.
Serve it as a starter or even as accompaniment for your main meal.
Serves 4.
Ingredients
¾ cup paneer (cottage cheese), cut into 12 mm. (½") thick strips
oil for deep frying
For the batter
¼ cup cornflour
¼ cup plain flour (maida)
1 teaspoon soya sauce
a pinch baking powder
salt to taste
Other ingredients
1 teaspoon ginger, grated
2 teaspoons garlic, chopped
2 teaspoons celery, chopped
¼ cup spring onion whites, chopped
2 to 3 green chillies, cut into 25 mm. (1") pieces
¼ cup capsicum, sliced
1 teaspoon soya sauce
1 teaspoon sugar
1 tablespoon cornflour mixed with 3 tablespoons water
1 teaspoon oil
salt to taste
For the garnish
½ cup spring onion greens, chopped
Method
1. Combine all the ingredients for the batter in a bowl and make a smooth batter by adding approximately ¼ cup of water.
2. Coat the paneer pieces with the batter and deep fry in hot oil over a high flame till the paneer is golden brown.
1. Heat the oil and add the ginger, garlic, celery, spring onion whites and green chillies and sauté over a high flame for 1 to 2
minutes.
3. Add the soya sauce, sugar, cornflour paste and salt and allow it to come to a boil.
Usli is a mixture of healthy stir-fried sprouts. Sprouting not only kills the anti-nutritional factors in the
pulses but also enhances their nutrient content and makes them more digestible.
Serves 4.
Ingredients
¾ cup sprouted moong (whole green gram)
1/3 cup sprouted red chana
1/3 cup sprouted peanuts
1 teaspoon cumin seeds (jeera)
½ cup onions, chopped
½ teaspoon ginger (adrak), chopped
4 cloves garlic (lehsun), chopped
2 green chillies, chopped
½ cup tomatoes, chopped
¼ teaspoon turmeric powder (haldi)
1 tablespoon chopped coriander
½ teaspoon chilli powder
1 large potato, boiled and chopped
1 teaspoon lemon juice
2 teaspoons oil
salt to taste
Method
1. Boil the moong sprouts, red chana sprouts, kabuli chana sprouts and sprouted peanuts till they
are tender. Do not cook in a pressure cooker. Drain.
2. Heat the oil in a tava (griddle) and add the cumin seeds.
3. When they crackle, add the onions and sauté for a few seconds.
4. Add the ginger, garlic and green chillies and fry again for a few seconds.
5. Add the tomato, turmeric, coriander, chilli powder and fry again for a while.
6. Add the potato, drained sprouts, lemon juice and salt. Mix well.
7. Serve hot.
MASALA BHAAT
This traditional Maharashtrian rice is an amazing combination of spicy flavours and mouth-watering textures. When served with low fat
curds, or raita, it makes a complete meal in itself. Instead of brinjals and tendli, you can choose vegetables that are handy and whip
up an easy nutritious meal in a jiffy.
Serves 4.
Ingredients
1 cup uncooked rice
½ cup brinjals (baingan), diced
½ cup tendli, sliced vertically
a pinch asafoetida (hing)
12 mm. (½") piece ginger, grated
½ teaspoon turmeric powder (haldi)
½ teaspoon cumin seeds (jeera)
½ cup onions, chopped
2 green chillies, chopped
1 teaspoon oil
salt to taste
To be ground into a powder
½ teaspoon cumin seeds (jeera)
½ teaspoon coriander (dhania) seeds
8 to 10 peppercorns
3 cloves (lavang)
To be mixed into a topping
¼ cup cauliflower, grated
¼ cup coriander, chopped
½ teaspoon coriander-cumin seed (dhania-jeera) powder
1 teaspoon chilli powder
½ teaspoon sugar
Method
1. Clean, wash and soak the rice for about 10 minutes. Drain and keep aside.
2. Heat the oil in a pressure cooker and add the asafoetida, ginger, turmeric powder and cumin seeds.
3. When the seeds crackle, add the onions and green chillies and sauté till the onions turn translucent.
5. Add the ground powder, salt with 2½ cups of hot water and pressure cook for 2 to 3 whistles.
6. When the rice is done add the topping mixture and toss well.
7. Serve hot.
PULSES PULLAO
Serves 6 to 8.
Ingredients
1 1/2 teacups uncooked rice
2 tablespoons black-eyed beans (lobhia)
2 tablespoons chick peas (Kabuli chana)
2 tablespoons peanuts
1 teaspoon mustard seeds
2 onions, chopped
2 tomatoes, chopped
1 teaspoon chilli powder
1 teaspoon garam masala
2 teaspoon lemon juice
5 tablespoons oil
salt to taste
Method
1. Soak the black-eyed beans, chick peas and peanuts for at least 6 to 7 hours. Then, boil together until cooked. Drain.
2. Boil the rice. Each grain of the cooked rice should be separate. Drain and cool.
3. Heat the oil and fry the mustard seeds until they begin to crackle.
4. Add the onions and tomatoes and fry for 1 minute. Add the chilli powder and garam masala and fry again for a few minutes.
5. Add the cooked beans, chick peas, peanuts, rice, the lemon juice and salt. Mix well.
6. Serve hot.
CORN PANKI
Serves 4 to 6.
Ingredients
6 tender corncobs
2 tablespoons plain flour (maida)
2 tablespoons semolina (rawa)
1 tablespoon chopped coriander
2 teaspoons finely chopped green chillies
1/4 teaspoon soda bi-carb or Eno's fruit salt
2 tablespoons fresh curds
2 teaspoons oil
salt to taste
melted butter and green chutney for serving
Method
1. Grate the corn. To the grated corn, add the remaining ingredients and mix well.
3. Apply a little oil to the banana or corn leaves. Spread a little mixture on each leaf portion and put another greased leaf on
top.
MIXED KATHOL
Serves 4.
Ingredients
1/4 cup whole Bengal gram (black chana)
1/4 cup whole green gram (green moong)
1/4 cup black-eyed beans (chowli dal)
1/4 cup moth beans (matki)
1/4 cup dried peas (suka vatana)
1/2 teaspoon mustard seeds
1 teaspoon cumin seeds (jeera)
1/4 teaspoon asafoetida (hing)
4 small round red chillies (boriya)
1 teaspoon green chilli-ginger paste
1/2 teaspoon tamarind pulp (imli)
1 tablespoon jaggery pulp (gur)
2 tablespoons oil
salt ot taste
Method
2. Next day, drain and pressure cook the pulses in 2 cups of water.
3. Heat the oil in a handi, add the mustard seeds, cumin seeds, asafoetida and stir for a while.
4. Add the small rounds chillies and green chilli-ginger paste and fry for a few seconds.
5. Add the cooked pulses, tamarind and jaggery pulp and salt.
The methi used in combination with makai ka atta makes a delectable variation of the traditional makai ki roti.
A bowl of thick curds is all that is required along with these roti to make a satisfying breakfast or a quick meal.
Makes 4 rotis.
Ingredients
1 cup maize flour (makkai ka atta)
¼ cup fenugreek (methi) leaves, chopped
1 green chilli, chopped
2 teaspoons oil
salt to taste
To serve
2 teaspoons butter
Method
1. Mix all the ingredients together and using enough water, knead to make a soft dough.
3. Roll out each portion into 125 mm. (5") diameter circles.
MASALA VEGETABLE
Serves 2.
Ingredients
50 grams brinjals
50 grams potatoes
50 grams green peas
1 onion, chopped
2 tablespoons chopped coriander
1/4 teaspoon turmeric powder
2 teaspoons coriander-cumin seed (dhana-jira) powder
2 teaspoons chilli powder
1/2 teaspoon garam masala
2 tablespoons oil
salt to taste
1 tablespoon chopped coriander for decoration
To be ground into a paste
2 tablespoons grated fresh coconut
2 green chillies
12 mm piece ginger
5 to 6 cloves garlic
Method
1. Cut the vegetables into big pieces.
2. Mix the chopped onion, coriander, turmeric powder, coriander-cumin seed powder, chilli powder, garam masala, oil, paste,
salt and 1 teacup of water. Add the vegetable and green peas.
3. Cover and microwave on HIGH for 10 minutes, stirring twice in-between after every 3 minutes.
Tips
Serve hot. Decorate with coriander.
Serves 2.
Ingredients
200 grams ladies fingers (bhendi)
1/4 grated fresh coconut
2 1/2 tablespoons chopped coriander
2 tablespoons coriander-cumin seed (dhana-jira) powder
2 teaspoons sugar
1 teaspoon red chilli powder
a pinch of asafoetida
1 tablespoon oil
salt ot taste
Method
2. Mix all the other ingredients very well and stuff into the ladies fingers.
3. Arrange in a shallow glass dish and sprinkle a little oil and 1 tablespoon of water. Microwave on HIGH for about 4 to 5
minutes.
Tips
Serve hot.
VEGETABLE MAKHANWALA
Serves 4.
Ingredients
50 grams french beans, cut diagonally
50 grams cauliflower, cut into strips or cubes
50 grams carrots, cut into long strips or cubes
1/2 teacup green peas
1 onion, sliced
1/2 teacup fresh cream
1 tablespoon plain flour (maida)
1/2 teacup milk
2 tablespoons tomato ketchup
1 tablespoon butter
1/4 teaspoon chilli powder
salt to taste
Method
1. Put the french beans, cauliflower, carrots and peas in a shallow dish, sprinkle 5 to 6 tablespoons of water and microwave on
HIGH for about 5 minutes.
2. Put the butter in a glass bowl and microwave on HIGH for about 15 seconds. Add onions and microwave on HIGH for 1 1/2
minutes or until light pink in colour.
3. Mix the cream, flour, milk and tomato ketchup and add to the onions. Add the vegetables, chilli powder and salt and
microwave on HIGH for 3 minutes.
Tips
Serve hot.
LEMON RICE
This dish is ideal for the summer. Keep in mind the fact that the lemon juice has to be added judiciously to suit your palate so that you
do not end up with a "khatta" or bland rice.
I enjoy this dish with rasam or just a bowl of salad. The lemon in the rice aids in the absorption of iron in your body due to its high
vitamin C content.
If you have eaten a heavy breakfast, then this is a perfect dish for a light lunch.
Serves 4.
Ingredients
1½ cups cooked rice
2 whole red chillies, broken into pieces
½ teaspoon mustard seeds (rai)
½ teaspoon urad dal (split black lentils)
½ teaspoon ginger, grated
1 teaspoon roasted chana dal (daria)
4 to 5 curry leaves
1/8 teaspoon turmeric powder (haldi)
juice of ½ lemon
1 teaspoon oil
salt to taste
For the garnish
1 tablespoon chopped coriander
Method
1. Heat the oil in a non-stick pan and add the red chilies, mustard seeds, urad dal, ginger, chana dal and curry leaves.
2. When the seeds crackle, add the turmeric powder, rice, lemon juice and salt and toss well.
Do children love fancy shapes? Try out moulds ranging from simple jelly moulds to fancy ones like hearts and guitars. And watch this
rice preparation leap to life !
Serves 4.
Ingredients
1 teacup rice
1/4 teacup moong dal
2 cloves
2 sticks cinnamon
1 bay leaf
1 onion, chopped
1/2 tablespoon chilli powder
2 large carrots, chopped
1 tablespoon oil
salt to taste
Method
2. Heat the oil and add the cloves, cinnamon, bay leaf and fry for 1/2 minute.
3. Add the onion, chilli powder and fry again for 1 minute.
4. Add the carrots, rice, dal, 2 1/2 teacups of water and salt.
6. Press into greased moulds of the desired shape and unmould on a serving plate. Serve hot with youhurt.
Tips
Goodness Guide :
To combination of grains and pulses delivers essential amino acids required for growth as well as carbohydrates for energy.
The carrots deliver Vitamin A.
Serves 2.
Ingredients
1 cup Basmati rice
2 to 4 peppercorns
12 mm. (1/2") piece cinnamon
2 cloves
2 green cardamom
1 onion, sliced
1 cup fenugreek leaves (methi), chopped
1/2 cup sweet corn kernels
1/4 teaspoon turmeric powder (haldi)
1 tablespoon butter
1 tablespoon oil
salt to taste
To serve
papad canapes
Method
1. Wash the rice and keep aside.
3. Heat the butter and oil in a pressure cooker, add the peppercorns, cinnamon, cloves, cardamom and onion and fry for some
time.
4. Then add the fenugreek leaves, corn kernels and turmeric powder and stir for a few seconds.
5. Finally, add the rice and 2 cups of hot water along with salt and perssure cook for 1 whistle. Allow the steam to escape
before opening.
VEGETABLE PULAO
Serves 2.
Ingredients
1 cup Basmati rice
1 onion, sliced
1 tablespoon ginger, chopped
1 tablespoon garlic, chopped
1 cup mixed vegetables
3 tablespoons curds
1 teaspoon biryani masala powder
2 tablespoons chopped coriander
a pinch sugar
1 teaspoon oil
salt to taste
Method
1. You can take cauliflower florets, french beans, carrots and green peas mixed vegetables.
4. Heat the butter and oil in a pressure, add the onion slices, ginger and garlic and stir for some time.
6. Finally, add the rice, curds, biryani masala powder, coriander, sugar, 2 cups of hot water and salt and pressure cook for 1
whistle. Allow the steam to escape before opening.
7. Serve hot.
Tips
You can use any vegetable of your choice.
Serves 2.
Ingredients
3 medium red carrots, grated
1/4 cup full fat milk
4 tablespoons castor sugar
1/4 teaspoon cardamom powder
a pinch saffron
2 teaspoons cream
1 teaspoon ghee
Method
1. Heat the ghee in a broad non-stick pan and saute the carrots.
3. Then add the sugar and continue stirring until the mixture is slightly thick.
4. Add the cardamom powder, saffron (mixed in a little milk) and cream and stir well.
MULI DUMPLINGS
Serves 4.
Ingredients
2 teacups finely chopped muli (radish) leaves
2 green chillies, chopped
1/2 teacup gram flour (besan)
2 tablespoons whole wheat flour
2 tablespoons fresh low fat yoghurt
a pinch asafoetida
a pinch sugar
1 teaspoon oil
salt to taste
Method
1. Mix all the ingredients. If the mixture is too thick, add a little water.
MASALA PURIS
Makes 20 puris.
Ingredients
1 cup whole wheat flour (gehun ka atta)
1/2 teaspoon turmeric powder (haldi)
1/4 teaspoon asafoetida (hing)
1/2 teaspoon chilli powder
2 tablespoons oil
salt to taste
Other ingredients
oil for deep frying
Method
1. Combine all the ingredients and knead into a firm dough using water.
3. Roll out each portion into a round of 100 mm. (4") in diameter.
METHI GHAVAN
Makes 4 ghavans.
Ingredients
1 cup rice flour
2 green chillies, chopped
1/2 teaspoon ginger, grated
1/4 cup fenugreek leaves (methi), chopped
1 teaspoon cumin seeds (jeera)
1/2 teaspoon turmeric powder (haldi)
1 teaspoon oil
salt to taste
oil for cooking
Method
1. Mix the rice flour in a bowl with enough water to get a pouring consistency batter.
2. Mix the rest of the ingredients in the batter and keep aside.
4. Pour 2 ladle fulls of the mixture on the tava and spread it evenly. Put a little oil on the sides.
5. Turn the ghavan upside down and cook till crisp and brown from both sides.
7. Serve hot.
Soft semolina idlis that are quick to make. They require no fermenting.
Makes 14 to 16 idlis.
Ingredients
2 1/2 cups semolina (rawa)
4 cups buttermilk
1 tablespoon Eno's fruit salt
2 tablespoons oil
salt to taste
oil for greasing
For the tempering
1 teaspoon cumin seeds (jeera)
2 tablespoons coconut, thinly sliced
2 green chillies, chopped
4 curry leaves
1 tablespoon oil
Method
1. Mix the semolina, buttermilk, oil and salt together in a bowl. Keep aside for at least 30 minutes.
2. Prepare the tempering by heating the oil and adding the cumin seeds, coconut, green chillies and curry leaves. When the
cumin seeds crackle, add the tempring to the semolina batter.
3. Add the fruit salt, mix well and pour the batter into greased idli moulds. Steam for 7 to 10 minutes.
STUFFED TOMATOES
Serves 6.
Ingredients
3/4 kg. tomatoes
1 cabbage (450 grams approx.), grated
1/2 teaspoon turmeric powder
2 teaspoons coriander-cumin seed (dhana-jira) powder
2 teaspoons chilli powder
2 teaspoons sugar
4 tablespoons chopped coriander
salt to taste
Method
1. Sprinkle about 1 teaspoon of salt over the cabbage and keep aside for 10 minutes. Squeeze out the water.
2. Add the turmeric powder, coriander-cumin seed powder, chilli powder, sugar and salt.
4. Make four slits in each tomato and stuff with the cabbage mixture.
5. Cover and cook for 10 minutes until the tomatoes are soft.
DHANIA KI SUBZI
Serve 2.
Ingredients
2 cups chopped coriander
1/4 cup Bengal gram flour (besan)
1 teaspoon mustard seeds
1/4 teaspoon turmeric powder (haldi)
1 teaspoon chilli powder
a pinch asafoetida (hing)
1/2 teaspoon sugar
1 tablespoon oil
salt to taste
Method
1. Heat the oil in a kadhai, add the mustard seeds and fry till they crackle.
2. Then add the turmeric powder, chilli powder and asafoetida and fry for some time.
3. Finally, add the coriander, gram flour, sugar and salt and mix well.
5. Serve hot.
Tips
If you want to have this as a snack, cook for some more time till the coriander becomes crisp.
Makes 16 pieces.
Ingredients
1/2 cup almonds, blanched, peeled and powdered
1 teaspoon sliced pistachios
1/4 teaspoon cardamom (elaichi) powder
2 tablespoons honey
a few saffron strands
Other ingredients
1 teaspoon ghee for greasing
For the garnish
1 to 2 teaspoons sliced pistachios
Method
1. Combine all the ingredients except the ghee in a bowl and knead gently into a dough.
2. Gently roll out the dough between 2 sheets of plastic into a square of 100 mm. x 100 mm. (4" x 4").
3. Garnish with sliced pistachios and press the rolling pin over, so that they stick firmly to the katli.
VEGETABLE BURGERS
Makes 10 to 12 burgers.
For the vegetable cutlets
4 teacups mixed boiled vegetables
3 boiled and mashed potatoes
2 slices bread
2 teaspoons chilli-ginger paste
2 teaspoons lemon juice
1 teaspoon garam masala
salt to taste
bread crumbs
oil
For the salad
3 teacups shredded cabbage
2 grated carrots
200 grams (7 oz.) fresh cream
3 teaspoons sugar
1 teaspoon mustard powder
1 1/2 teaspoons salt
3 tablespoons salad oil
For the burgers
10 to 12 buns
For the filling
cucumber slices
tomato slices
lettuce leaves
tomato ketchup
mustard sauce
For the vegetable cutlets
1. Dip the bread slices in water for a few seconds. Squeeze out the water.
2. Mix the vegetables, potatoes, bread, paste, lemon juice, garam masala and salt and shape into small flattened rounds.
2. Spread a little tomato ketchup and mustard sauce on the lower half.
4. Spread a little salad and put a few cucumber slices and one tomato slice on top.
A colourful and easy way to provide your skin with lots of protein and vitamin A.
Makes 2 sandwiches.
Ingredients
4 brown bread slices, lightly buttered
1¼ cups parboiled and finely chopped carrot
¼ cup green peas, boiled and slightly mashed
2 tablespoons grated paneer (cottage cheese)
½ teaspoon cumin seeds (jeera)
¼ teaspoon finely chopped green chillies
2 tablespoons chopped coriander
1 teaspoon oil
salt to taste
Method
1. Heat the oil and fry the cumin seeds until they crackle. Add the green chilli, vegetables, paneer and salt.
3. Spread the mixture on 2 bread slices evenly. Cover with the remaining 2 bread slices.
It's well worth the time and effort required to make these waffers for the amount of caloric intake it helps reduce. All the fun without
the fat.
Makes 3 cups.
Ingredients
2 medium potatoes, peeled
To be mixed together
½ teaspoon oregano
1 teaspoon oil
salt to taste
Method
1. Slice the potatoes using a wafer slicer.
2. Place a muslin cloth or a thick kitchen tissue on a microwave safe plate and arrange half the potato slices separately on it.
4. Apply the salt and oregano mixture lightly on each of the potato slices.
5. Microwave on HIGH for another 2 minutes, turning them once after 1 minute.
A combination of sprouts and poha that's simply brimming with protein, vitamin B3 and iron.
Serves 4.
Ingredients
1½ cups jada poha (beaten rice flakes)
1½ cups mixed sprouts (moath beans, moong, red chana), boiled
½ teaspoon mustard seeds (rai)
¾ cup finely chopped onions
1 to 2 green chillies, chopped
¼ teaspoon turmeric powder (haldi)
2 teaspoons sugar
3 teaspoons lemon juice
1 tsp oil
salt to taste
For the garnish
2 tablespoons chopped coriander
Method
1. Place the poha on a sieve and wash lightly. Drain and leave aside for 10 minutes.
2. Heat the oil in a non-stick pan and add the mustard seeds. When they crackle, add the onion and green chillies and sauté till
the onion turns translucent.
3. Add the mixed sprouts, turmeric powder, sugar and salt with approx. ½ cup of water and sauté for 3 to 4 minutes.
These unusual, yet delicious parathas are all in one with loads of zinc vitamin A and C for shiny hair.
Makes 4 parathas.
1. Blend the spinach and lemon juice with 2 tablespoons of water in a liquidiser.
2. Sieve the flours with the salt. Add the ghee and mix well.
3. Add the spinach mixture and knead to a semi-soft dough by adding enough water.
How to proceed
2. Roll out one portion of the dough into a 75 mm. (3") diameter circle and put about 2 teaspoon of the stuffing in the centre.
3. Seal the edges and roll out again into a thick paratha of 150 mm. (6") diameter.
4. Cook on a hot tava (griddle) on both sides using a little oil until brown spots appear on the surface.
5. Repeat for the remaining dough portions and stuffing to make 3 more parathas.
The ever-popular tomato soup enriched with protein and iron rich rajma giving strength to your hair.
Serves 4.
Ingredients
1 cup cooked rajma (kidney beans)
½ cup chopped onions
1 teaspoon chopped garlic
4 cups chopped tomatoes
¼ teaspoon chilli powder
1 tablespoon chopped basil
½ teaspoon oregano
½ teaspoon sugar
1 tablespoon oil
salt and pepper to taste
For the garnish
4 sprigs of basil
Method
1. Heat the oil, add the onions and garlic and cook till the onions are translucent.
2. Add the tomatoes and chilli powder and cook for few minutes.
3. Add 3 cups water and simmer till the tomatoes are cooked.
Munch on this innovative and nutritious cheesy carrot sandwich to get your share of vitamin A and iron.
Makes 2 sandwiches.
Ingredients
4 brown bread slices
2 teaspoons butter
To be mixed together for the filling
¾ cup grated carrots
2 tablespoons grated mozarella cheese
2 tablespoons grated paneer (cottage cheese)
1 tablespoon milk
¼ teaspoon mustard (rai) powder
½ teaspoon chopped green chillies
salt to taste
Method
3. Repeat with remaining filling and bread slices to make one more sandwich.
Milk, rich in folic acid and vitamin B2 blended with figs and apricot for all those who need good eyes.
Makes 1 glass.
Ingredients
5 dried figs
4 dried apricots, deseeded
1 cup warm milk
4 to 5 ice-cubes
Method
1. Soak the figs and apricots in warm milk for at least ½ hour.
2. Combine the milk and dried fruits in a liquidiser along with the ice-cubes and blend.
3. Serve immediately.
RAJMA CHEESE PARATHAS
A mouth-watering recipe loaded with protein, iron and zinc is the best way to give all that your eyes need.
Makes 4 parathas.
1. Combine all the ingredients and knead into a soft dough using enough water.
3. Roll out each portion into a 200 mm. (8") diameter circular chapati.
4. Cook each chapati lightly on both sides on a hot tava (griddle) and keep aside.
For the rajma filling
1. Drain the rajma, add 2 cups of water and pressure cook for 4 to 5 whistles till the rajma is overcooked.
3. Heat the oil in a pan, add the onions, ginger and garlic and sauté till the onions are light brown in colour.
4. Add the tomatoes, turmeric powder, chilli powder, coriander powder and salt and cook till the oil separates.
6. Add the curds and continue cooking till the mixture is dry.
7. Add the coriander and mix well. Keep aside to cool slightly. Divide into 4 equal portions.
How to proceed
1. Place one chapati on a dry surface and spread one portion of the rajma filling in the centre of the chapati.
3. Bring in all sides of the chapati towards the centre to enclose the filling and make a square paratha.
6. Cook on both sides, using a little oil till the parathas are golden brown.
Nutritive values per paratha :
Carbohydrates Energy Fat Iron Protein Zinc
28.3 208 6.8 2.7 8.2 1.2
gm. cal. gm mg. gm. mg.
BHARWA LAUKI
Forget the bland taste of lauki now... Stuff it with a low fat paneer mixture and cook in a spicy tomato
gravy for a pleasant surprise!
Serves 4.
1. Peel the white pumpkin, place it in a pressure cooker with 1 cup of water and the salt. Pressure
cook for 1 whistle and cool.
2. Scoop out the inside pulp, discard it and keep the scooped white pumpkin aside.
3. Stuff the scooped out white pumpkin shell with the filling mixture and keep aside.
4. Heat the oil in a non-stick pan and shallow fry the stuffed pumpkin till brown spots appear on all
the sides. Remove and keep aside.
For the gravy
1. Heat the oil in a non-stick pan, add the cinnamon and cloves and fry for 1 minute.
2. Add the tomato purée, ginger-green chilli paste, coriander powder, red chilli powder, garam
masala, sugar and salt and cook stirring continuously till the mixture leaves oil from the sides.
1. To serve, cut the stuffed white pumpkin into 25 mm. (1") thick slices and place them on a serving
dish.
2. Pour the hot gravy over the stuffed white pumpkin slices.
This vibrant green gravy is chock-full of vitamin A, calcium and iron. Low fat paneer or tofu (soya paneer) adds to its protein and
calcium content.
Serves 4.
1. Boil ½ cup of water and add the spinach to it. Cook for 15 seconds.
3. Heat the oil in a non-stick pan, add the paste and fry for 3 to 4 minutes.
5. Add the spinach purée, sugar and salt and boil for 3 to 4 minutes.
How to proceed
1. Just before serving, add the paneer or tofu pieces to the spinach sauce and bring to a boil.
2. Serve hot.
Nutritive values per serving :
Carbohydrate Fat Vitamin A Energy Iron Protein
5.6 4.5 1445.4 73 1.0 2.8
gm. gm. mcg kcal. mg. gm.
This multi-purpose tomato gravy combines well with an array of vegetables and different koftas - my personal favourites are baked
doodhi koftas.
Serves 4.
2. Divide the mixture into 16 equal portions and shape them into small koftas and microwave it for 2 minutes or steam them
for 10 to 15 minutes till done. Keep aside.
For the curry
2. Remove after a few minutes, peel and blend to a smooth purée. Keep aside.
3. Dry roast the red chillies and coriander seeds and grind them coarsely. Keep aside.
4. Heat the oil in a non-stick pan, add the green chillies and ginger-garlic paste and fry for a while. Add the tomato purée, ¾
cup water, sugar and salt and bring to a boil.
5. Add the red chilli and coriander powder and mix well.
6. Add the corn flour and milk mixture and boil for few more minutes.
A delicious melange of low fat paneer and low calorie vegetables like baby corn and capsicum.
Serves 4.
Ingredients
12 nos. baby corn, cut into 4, lengthwise
1¼ cups low fat paneer (cottage cheese), cut into 25 mm. (1") strips
¼ tsp cumin seeds (jeera)
1/8 tsp asafoetida (hing)
1 tsp ginger-green chilli paste
3 spring onions whites, sliced
¾ cup chopped spring onions greens
½ green capsicum cut into 25 mm (1") strips
½ red capsicum, cut into 25 mm (1") strips
¼ tsp turmeric powder (haldi)
½ tsp red chilli powder
1 tomato
1 tbsp tomato purée
2 tsp oil
Salt to taste
For the garnish
2 tbsp chopped coriander
Method
2. Heat the oil in a non-stick pan, add the cumin seeds and asafoetida. When they crackle, add the ginger-green chilli paste,
spring onion whites and green and red capsicum and sauté for 2 minutes.
3. Add the baby corn, turmeric powder, red chilli powder, prepared tomato purée and salt and sauté on a slow flame for 4 to 5
minutes till the baby corn is cooked.
4. Add the tomato purée, paneer and spring onion greens and toss lightly.
Serves 4.
Ingredients
¾ cup whole soyabeans, soaked overnight
4 cups finely chopped spinach (palak)
½ tsp cumin seeds (jeera)
A pinch asafoetida (hing)
1¼ cup sliced onions
1 tsp crushed garlic
½ tsp turmeric powder (haldi)
1 tsp coriander-cumin seed (dhania-jeera) powder
1 tsp red chilli powder
¾ cup chopped tomatoes
1½ tsp tomato ketchup (optional)
2 green chillies, slit lengthwise
¼ tsp thinly sliced ginger
2 tsp oil
Salt to taste
For the garnish
2 tbsp chopped coriander
Method
1. Drain and discard the water in which the soyabeans were soaked. Wash throughly, add salt and 2 cups of water and pressure
cook for about 4 whistles.
2. Drain and discard the water. Keep the cooked soyabeans aside.
3. Heat the oil in a non-stick pan, add the cumin seeds and fry till the seeds crackle.
4. Add asafoetida and onions and sauté till the onions turn translucent.
5. Add garlic, turmeric powder, coriander-cumin seed powder, red chilli powder, tomatoes and tomato ketchup and cook it till
tomatoes are soft and the oil separates.
7. Add the spinach and mix well. Cook uncovered on a high flame for another 5 minutes, while stirring continuously.
STUFFED TOMATOES
Grated cabbage makes a great low calorie stuffing for plump red tomatoes.
Serves 4.
Ingredients
12 medium sized tomatoes
1½ cups grated cabbage
½ tsp turmeric powder (haldi)
2 tsp coriander-cumin seed (dhania-jeera) powder
1 tsp red chilli powder
2 tsp sugar
4 tbsp chopped coriander
2 tsp oil
Salt to taste
For the garnish
1 tbsp chopped coriander
Method
1. Sprinkle about 1 tsp of salt over the cabbage, keep aside for 10 minutes and squeeze out the water.
2. Add the turmeric powder, coriander-cumin seed powder, red chilli powder, sugar and coriander. Keep aside.
3. Make four slits in each tomato and stuff with a little cabbage mixture.
4. Heat the oil in a non-stick pan, arrange the tomatoes in it. If there is any cabbage mixture remaining, sprinkle it over the
tomatoes, cover and cook for 10 to 12 minutes or till the tomatoes are soft
Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn.
Serves 4.
1. In a vessel mix spinach, kasuri methi, sugar and ¼ cup water and bring to a boil while cooking on a high flame. Remove
from the fire and cool.
2. Grind the cooked spinach with the remaining ingredients to a paste. Keep aside.
How to proceed
2. Remove after a few minutes, peel and blend to a smooth purée. Keep aside.
4. Heat the oil in a non-stick pan, add the onion paste and sauté till light brown in colour. Sprinkle a little water to avoid
burning of the paste.
5. Add tomato purée and mix well. Add turmeric powder, coriander-cumin seed powder and garam masala and cook for 8 to 10
minutes or till the oil separates.
6. Add the corn, the prepared spinach paste and salt and cook for 2 to 3 minutes.
SAI BHAJI
This low calorie, folic acid brimming version of the popular Sindhi dish that tastes great with steaming hot rice.
Preparation Time : 10 mins.
Cooking Time : 25 mins.
Serves 4.
Ingredients
½ cup split chana dal (Bengal gram)
4 cups chopped spinach (palak)
1 cup khatta bhaji (khatta palak)
1 tsp cumin seeds (jeera)
¾ cup chopped onions
1 cup chopped potatoes
½ cup chopped brinjals
1 tbsp ginger-garlic paste
1 tsp red chilli powder
1 tbsp coriander (dhania) powder
A pinch turmeric powder (haldi)
2 tsp oil
Salt to taste
Method
1. Combine the chana dal with 1 cup of water and pressure cook for 1 whistle.
3. Heat the oil in a pressure cooker, add the cumin seeds and fry till the seeds crackle.
4. Add the onions, potatoes, brinjals and ginger-garlic paste and sauté for 5 to 7 minutes, sprinkling water whenever the
mixture starts burning.
5. Add the red chilli powder, coriander powder, turmeric powder and salt and sauté for 2 to 3 minutes.
6. Add the spinach, khatta bhaji and the cooked chana dal and pressure cook for 2 whistles.
8. Serve hot.
Nutritive values per serving :
Protein Calcium Carbohydrate Energy Fat Folic acid
6.8 88.6 23.0 157 4.3 145.9
gm. mg. gm. kcal. gm. mcg.
Go green with this methi and palak combo and build up reserves of vitamin A, calcium and folic acid.
Serves 4.
Ingredients
1½ cups chopped spinach (palak)
¾ cup fenugreek (methi) leaves
1 cup low fat paneer (cottage cheese), cut into cubes
1 tsp cumin seeds (jeera)
2 cloves (laung/ lavang)
A pinch asafoetida (hing)
1 tsp ginger-green chilli paste
¼ tsp turmeric powder (haldi)
1 tsp red chilli powder
½ tsp coriander-cumin seed (dhania-jeera) powder
½ tsp garam masala
1 tsp corn flour mixed with ½ cup low fat milk, page 99
A pinch of sugar
2 tsp oil
Salt to taste
For the garnish
1 tbsp grated low fat paneer (cottage cheese)
Method
4. Heat oil in a non-stick pan, add the cumin seeds, cloves and asafoetida and fry for a while.
6. Add the turmeric powder, red chilli powder, coriander-cumin seed powder, garam masala and salt and mix well.
7. Add the paneer cubes, milk-corn flour mixture and sugar and simmer for another 2 minutes.
Corn makes an interesting companion for colocasia, providing you with nutrients like calcium, iron and fibre.
Serves 4.
Ingredients
2 small corncobs, cut into 25 mm. (1") pieces and boiled
4 cups chopped colocasia (arbi) leaves
½ cup soaked chana dal (split Bengal gram)
½ tsp cumin seeds (jeera)
½ tsp asafoetida (hing)
½ tsp grated ginger
1 green chilli, chopped
¼ tsp turmeric powder (haldi)
1 tsp coriander-cumin seed (dhania-jeera) powder
2 tsp thick tamarind (imli) pulp
1 tbsp grated jaggery (gur)
1 tbsp oil
Method
1. Heat the oil in non-stick pan, add the cumin seeds, asafoetida, ginger and green chillies and fry for a while.
2. Add the colocasia leaves, chana dal, turmeric powder, coriander-cumin seed powder and 1½ cups of water and pressure cook
for 3 whistles.
4. Add the corncobs, tamarind pulp and jaggery and bring to a boil.
5. Serve hot.
Nutritive values per serving :
Calcium Carbohydrate Energy Fat Protein Fibre Iron
115.6 20.7 144 5.0 4.8 2.1 5.6
mg. gm. kcal. gm. gm. gm. mg.
Makes 8 wadas.
Ingredients
1/2 teacup moong dal (with skin)
2 green chillies
a pinch asafoetida
1/2 teaspoon soda-bi-carb or fruit salt
2 teacups fresh curds
2 pinches roasted cumin powder
2 pinches chilli powder
1 tablespoon chopped coriander (optional)
salt to taste
For the seasoning
1/2 teaspoon mustard seeds
3 to 4 pieces green chillies
a pinch asafoetida
1 1/2 teaspoons oil
Method
2. Add the green chillies and blend in a mixer with every little water.
4. Heat a non-stick sandwhich toaster and spread 1 teaspoon of the mixture in each cavity. Close and heat. When ready, the
mixture will be toasted into pieces of triangular shape. Take out the toasts.
5. Dip the toasts in water for 5 minutes. Thereafter, squeeze out the water and arrange the wadas on a plate.
7. To prepare the seasoning, heat the oil and fry the mustard seeds for 1/2 minute. Add the green chillies and asafoetida. Mix
the seasoning with the beaten curds.
8. Spread the seasoned curds over the wadas. Sprinkle the cumin powder, chilli powder and coriander on top and serve. If you
like, also sprinkle sweet and sour chutney.
Tips
Health Information :
Instead of the traditional method of frying dahi wadas, this recipe uses a different cooking technique.
To give you a healthier dish which is lower in calories and fat.
Nutritive values Per Wada : :
Protein Cho Fat
4.5 7.5 1.6
g g g
Makes 8 pankies.
Ingredients
50 grams moong dal
1 tablespoon fresh curds
2 green chillies
1 teaspoon gram flour (besan)
a pinch asafoetida
1 tablespoon chopped coriander
a pinch sugar
1/2 teaspoon lemon juice
salt to taste
To serve
green chutney
Method
3. Add the gram flour, asafoetida, coriander, sugar, lemon juice and salt and mix well.
5. Spread 1 tablespoon of the mixture on one leaf and cover with another leaf. Roast on a tawa (griddle) until brown spots
appear on both sides.
MOONG MISAL
Serves 6.
Ingredients
1 teacup sprouted moong
1 teacup fresh curds
4 teaspoons sweet and sour chutney
2 chopped tomatoes
2 chopped onions
a little cumin seed powder
2 teaspoons oil
salt and chilli powder to taste
Method
1. Heat the oil, add the moong, 1/2 teacup of water and salt. Cover and cook on a low flame until the moong is soft.
1. Spread the hot moong on a serving plate. top with the beaten curds, the chutney, tomatoes, onions, cumin seed powder,
chilli powder and salt.
2. Serve immediately.
Tips
Health Information :
The recipe combines the proteins of moong beans and a dairy product so as to make the proteins complete.
Nutritive values Per Serving : :
Protein Cho Fat
5 12.5 2.1
g g g