Paneer Butter Masala (Low-fat version)

Paneer Butter Masala (Low-fat version)

Love the taste of Butter masala, but dread the loads of butter that goes into it? Fikar not-here is a low-butter version which will cuts down the calories of this dish drastically without altering the taste too much (yes-it doesn’t taste like the restaurant version, simply because it’s not dripping with butter).

The trick here is to make the dish with less oil (two teaspoon) and then add the butter (a teaspoon) just before serving. What that does is to not just make this a 3 teaspoon of fat dish, but also gives the buttery taste to the dish!

Ingredients for Paneer Butter Masala (low-fat): Serves 6

• Paneer: 500gms (cut into cubes),
• Tomatoes: 3 medium (cubed)
• Onion: 1 big (cubed)
• Ginger: 1″
• Garlic: 2-3 (chopped)
• Green chili-1 no. (or as per taste)
• Red chili powder: 1-2 tsp (add more if you want it spicier)
• Coriander powder: 1 tbsp,
• Cumin powder: 1tsp
• Garam masala: 1/2 tsp
• Bay leaf: 1 no.
• Cumin seeds: 1 tsp
• Turmeric: 1/2 tsp
• Milk: 1/2 cup
• Wheat flour: 1tbsp
• Coriander leaves: 2tbsp (chopped)
• Oil: 2tsp
• Butter: 1tsp
• Salt: to taste

Method:

1. Heat one teaspoon oil in a kadai, add the cubed onions, slit green chili and stir-fry till the onions turn translucent.
2. Add the grated ginger and the chopped garlic and stir fry for a minute, then add the tomatoes and cook stirring occasionally till the tomatoes are cooked.
3. Switch off and let it cool. Once cooled, put the contents into a blender and blend till you get a fine puree.
4. Heat another teaspoon of oil in the kadai, once hot add the cumin seeds (jeera), bay leaf and turmeric powder.
5. Add the puree, and spice powders (red chili, coriander, cumin, garam masala) and cook on medium flame stirring constantly till the oil leaves the sides.
6. At this stage, mix the milk with the wheat flour well.
7. Lower the flame and pour this to the cooked tomato+onion puree stirring constantly till it starts to boil.
8. Add the salt and the paneer pieces and cook for another 2-3 minutes.
9. While serving, mix the butter and then top with chopped coriander leaves.
10. Serve hot with roti or rice.

Paneer Butter Masala (Low-fat version)

Chicken Saagwala /Palak (Spinach) Chicken

Chicken saagwala/Palak Chicken

Palak chicken or Chicken saagwala is a not just a great tasting dish but the addition of greens(spinach) increases the nutrient content of the dish. Palak is loaded with fiber, vitamins and minerals and is also:

• low in calories
• good source of iron, but to be absorbed by the body you need to team it with a source of vitamin C (like squeezing a dash of lime over the dish, or having a citrus fruit after your meal).

Ingredients for Chicken Saagwala: Serves 4

• Chicken: 800 gms (with bones or boneless)
• Palak (spinach): 1 big bunch ( washed, blanched and pureed)
• Onion: 1 big (cubed)
• Tomatoes: 3 medium (cubed)
• Ginger: 1″ (grated)
• Garlic: 3-4nos.(chopped)
• Green chili: 1-2 nos. (use more if you want it spicier)
• Red chili powder: 2 tsp
• Coriander powder: 1tbsp
• Cumin powder: 1/2 tsp
• Garam masala: 1 tsp
• Bay leaf: 1 no.
• Pepper corns: 3-4nos.
• Oil: 2tsp
• Salt: to taste

Method:

1. Heat one teaspoon oil in a kadai ,add the onions and green chillies and stir fry till translucent.
2. Add the ginger and garlic and fry for another minute, then add the tomatoes and stir till the tomatoes are cooked.
3. Switch off and cool. Once cooled, puree in a blender.
4. Heat another teaspoon of oil in the kadai, add the cumin seeds, bay leaf and pepper corns.
5. Add the tomato+onion puree, the spice powders(red chili, coriander, cumin, garam masala) and fry till the raw smell disappears and the oil leaves the sides.
6. Add salt and the chicken pieces and fry for 2-3 minutes.
7. Add the palak puree, mix well and cover and cook on low flame till the chicken is cooked.
8. Serve hot garnished with rice and dal or roti.

Note: If you want it a little creamier, then mix a tablespoon of whole wheat flour(atta) in 1/2 cup milk and add this mixture after you add the palak puree (step 7), mix well and then cover and cook.

Chicken Saagwala/ Palak Chicken

The 'Gold Medal Diet' (for Indian athletes).

2012 Olympic Gold Medal

(Image Courtesy of IOC)

With the Olympics just around the corner, here's wishing all the Indian athletes competing in the London Olympics the 'very best of luck' in their endeavor  for the coveted Gold medal!
With the last leg of training still going on, a gentle reminder to eat a well balanced diet, as diet and good nutrition too play an important role in an athletes quest for Gold.
There are numerous stories in the press after each Olympics about the non-serious attitude at the Olympic village by the Indian contingent. Stories of how the Indian teams gorge on the numerous buffets/foods available, the shopping sprees, the visits to the beauty parlor and the night-outs abound. This is in sharp contrast to the athletes of other countries who have their eyes set on the Olympic Gold and try to stay clear of such temptations (some of whom even go to the level of staying in a private hotel on personal expenses to avoid being distracted)!
Since most in the Indian team cannot afford such luxuries,here are some tips on eating and staying healthy at the games village:

• Choose whole grains for your meals: Carbohydrates should come from whole grains like brown rice, whole wheat breads, rolled/steel cut oats (avoid instant), whole wheat rotis instead of maida naan/roomali rotis (Indian food is a local favorite in London,so I won't be surprised if there is a section of Indian delicacies), whole wheat pastas. If the latest press release on the Indian teams food choices is accurate, then please note that fast food (read burgers) by the (in)-famous 'evil clown' chain is NOT A GOOD CHOICE!! 
•  Include high quality proteins every day: chicken,fish, eggs, and for the vegetarians, pulses/beans, soy and soy products(tofu, soy milk), skimmed milk, yogurt must be a part of each meal as exercise/training tends to increase the bodies protein requirement. Avoid eating only protein foods as this can lead to dehydration.
• Avoid fried foods: french fries, fried chicken (or other non-veg foods), chips, burgers,  must be at the minimum as fatty foods takes a long time to digest and also tend to make the body sluggish. The best way to get your fats is to include healthy fats from nut butters (peanut/almond/sunflower seeds and such), various nuts, fish (a good way to get your omega-3's).
• Avoid overeating on desserts: The dessert section is a big temptation to all-leave that for your victory meal (after you win the medal). Moreover these can lead to fluctuations in your blood sugar levels and also create a surge in the insulin in your blood. Stick to eating fruits for dessert as that will ensure that you get your fiber as well as various vitamins and minerals. Fruits like bananas and oranges are great for adding the much needed potassium to your diet.
• Drink plenty of water: keeping yourself hydrated is the key. Avoid soft drinks/aerated /fizzy drinks and alcohol. Sports drinks during your event can be a good alternative to replace the sodium lost through sweat.
•  Avoid caffeine: although there seems to be a controversy on whether caffeine is dehydrating or not, it is best to avoid it at the moment and experiment with it later after you get back home. 
• Get adequate rest and sleep: The late night movies, parties, music bars can be checked out after your events. It is most important to give your body the necessary rest required after the day's training.

Think twice before you gorge on the wrong food- you have trained for years to be selected for the Olympics, so why give up your dream?
Nothing is IMPOSSIBLE, for the word itself says "I'M POSSIBLE" !!! So, on your marks, get set and GO....get the Gold Medal!

Moong Dosa or Pesarattu(Savoury Mung Crepes) with Green Peas chutney

Moong Dosa (Pesarattu) with Green Peas Chutney

A 'green' breakfast in tune with all the colours of springtime!! This dish is packed with protein and makes a healthy start to your day.
This is an easy version of the pesarattu(as there is no fermenting required).My mom learnt to make this moong dosa from one of our neighbours and as a kid I was not too fond of this 'green' dosa,but of course now it's a totally different story. There are so many things that we hate as kids,but as grown ups we have a totally different take on it.
The peas chutney recipe is from my mother-in-law.I had never heard of(forget tasting) 'peas chutney' until she had made it for breakfast one day. I had to call her up to get this recipe and she was just so thrilled about it.
Moong dosa/Pesarattu (Mung Bean Crepes):
Ingredients:

• Whole Mung: 1 cup (soak in water overnight)
• Green chillies: 1 or 2 nos.
• Ginger:1/2" piece
• Zeera/Cumin seeds: 1 teaspoon
• Salt: to taste

Method:

1. Grind the soaked mung,green chilly, ginger and salt to a fine paste of pancake/dosa consistency(add about a cup of water while grinding)
2. Add the cumin seeds and mix well.
3. Heat a non-stick pan,when it's hot, pour a ladleful of the dosa batter and spread.
4. Cover and cook on medium heat for about 2-3 minutes.
5. Remove the cover, check if the dosa has cooked.Then,flip the dosa and cook for another 2-3 minutes.
6. Remove and serve hot with chutney.

Note:It's usually served with freshly chopped onions sprinkled on top as a garnish(I made this for breakfast and since hubby won't dream of eating raw onions and heading to work,I had to omit it).
Green peas chutney:
Ingredients:

• Fresh/frozen green peas: 1 cup
• Green chillies/Serrano: 1/2 or 1 no.
• Salt: to taste
• Mustard seeds:1/2 teaspoon
• Zeera/Cumin seeds: 1/2 teaspoon
• Sesame seeds:1/2 teaspoon
• Lime juice:1 teaspoon
• Oil:1 teaspoon

Method:

1. Grind the peas(thaw first if frozen), green chillies and salt to a fine paste. Keep aside in a bowl.
2. Heat the oil in a pan,add the mustard,cumin and sesame seeds.When the mustard starts to sputter,remove from flame.
3. Pour this tempering on the chutney and mix,then add the lime juice and mix well.
4. Serve with dosa's or use as a spread with sandwiches or wraps.

Question: Is there anything that YOU hated as a kid,but don't seem to hate it anymore?