Quick and Easy Spinach-peanut stir fry (Palak and peanut stir-fry)

Quick and Easy Spinach-peanut stir fry (Healthy Indian Palak Recipes)

 Quick and Easy Spinach-peanut stir fry (Healthy Indian Palak Recipes)

Spinach or palak is a powerhouse of nutrition and is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2.

This is a quick and easy recipe that is my go-to when I’m in a hurry or when I’m just feeling too lazy to make an elaborate dish with palak/spinach. I call it my ‘Lazy spinach stir-fry’ which I make often as everyone seems to love it and I never have any leftovers now matter how many bunches of palak I use to make this.

Ingredients for the Easy Spinach and peanut stir-fry:

Spinach/Palak: 2-3 bunches (washed, dried and chopped into small pieces)

Roasted peanuts: 1 big handful (crushed coarsely)

Red chili flakes: 1-2 tsp (or as per heat tolerance)

Olive oil/Ghee/ Coconut oil: 1 tbsp

Garlic: 5-6 cloves (finely chopped)

Salt: to taste

Lime juice: a dash

Method:

1. Heat the oil in a kadai, add the chopped ginger. Then add the red chili flakes and the chopped spinach leaves and saute on high heat till the water evaporates.
2. Keep stirring and switch off the kadai when the spinach is wilted. Switch off.
3. Mix the crushed roasted peanuts and salt.
4. Add a dash of lime and mix.
5. Serve the easy spinach and peanut stir fry as a side to rice and dal.

Thank you all for your support and feedback.

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Hariyali Chicken Tangdi/ Kebab

Hariyali Chicken 

If you love chicken kebabs, then this is one finger-licking recipe! I love the taste of coriander leaves with ginger+garlic and green chilies and combined with chicken it just tastes yummy.

As a dietitian I love this as this makes a healthy recipe considering:

1. there is very little oil
2. the addition of greens (coriander and mint) increases the iron, fibre and antioxidant content of the dish.
3. it’s a protein dish (and hence tends to keep you full for a longer period) and makes for a great appetizer.

Ingredients for Hariyali Chicken Tangdi: Serves 4

• Chicken drumsticks: 8 nos.
• Coriander leaves (cilantro):1 big bunch
• Mint leaves (optional): 6-8nos.
• Garlic: 8-10 cloves
• Green chilies: 2-3 nos. (add more if you like it hot)
• Salt: to taste
• Curd/yogurt: 3-4tbsp
• Ginger+garlic paste: 2tsp
• Red chili powder: 2tsp (add more if you like it hot)
• Coriander powder: 1 tbsp
• Cumin powder: 1tsp
• Garam masala: 1tsp
• Oil: 2tsp
• Lemon juice: 3tsp

Method:

1. Remove the skin from the drumsticks, make horizontal slits with a sharp knife.
2. Make a first marinade with ginger+garlic paste, salt, lemon juice, and the spice powders(red chili, cumin, coriander, garam masala). Taste for salt.
3. Work the marinade well into the drumsticks and leave aside while you make the second marinade ready.
4. Put the yogurt, salt,coriander leaves, mint leaves, garlic and green chilies and grind to a fine paste (do not add any water if possible). Check for salt.
5. Add the second marinade and the oil to the drumsticks. Rub it well into the slits.
6. Let it marinade in the fridge preferably overnight or for at least 2-3 hours.
7. Preheat the oven to 180C (350F).
8. Place the drumsticks on a baking tray and bake for 30-35 mins turning once halfway through.
9. Remove from the oven. You can sprinkle a little chaat masala (optional)
10. Serve with mint chutney (or mint-yogurt dip), raw onions and lemon slices.

Note:

• You can make kebabs with breast pieces if you wish. Vegetarians can use paneer instead of chicken.
• If you like it mild-you can reduce the green chilis.
• If you want a darker green colour-then you can add some palak(spinach leaves) along with the coriander and mint leaves (when making the second marinade).

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)

Cabbage and Soya Chunks sabzi (How to make cabbage and soya nuggets sabzi)

 Cabbage and Soya Nuggets Sabzi

Ingredients for Cabbage and Soya chunks sabzi:

• Cabbage: 250gms (finely chopped)
• Soya nuggets/chunks- 100gms
• Onion- 1 medium (finely chopped)
• Tomatoes- 2 medium (finely chopped)
• Garlic-2-3 nos (finely chopped)
• Garlic-1/2 inch (grated)
• Red chili powder- 1tsp (or as per your spice tolerance)
• Coriander powder- 2tsp
• Cumin powder-1tsp
• Garam masala- 1/2 tsp
• Mustard seeds-1/2 tsp
• Cumin seeds- 1tsp
• Hing(asafoetida) -a pinch (optional)
• Turmeric powder-1/2 tsp
• Curry leaves-3-4 (Optional)
• Coriander leaves-4 tbsp (chopped)
• Salt-to taste
• Oil-2tsp

Method:

1. Boil water in a saucepan, add some salt to it. Switch off the heat-add the soya chunks into the boiling water, mix well, cover and let it stand for 10mins. Strain out the soya chunks and squeeze out the water and keep aside.
2. Heat the oil in a non-stick kadai, add the mustard seeds, cumin seeds.
3. When it starts to pop, add the curry leaves, hing, turmeric powder and then the chopped onions.
4. When the onions starts turning translucent, add the garlic and ginger. Fry till the onions brown a bit.
5. Add the tomatoes, the red chili powder, coriander powder, cumin powder, garam masala and salt and cook till the tomatoes are mushy.
6. Add the soya chunks and mix, then add the chopped cabbage,mix well so that the masala coats the cabbage.
7. Reduce flame to low, cover and cook, stirring occasionally till the cabbage is cooked.
8. Garnish with chopped coriander leaves.
9. Serve with roti or as a side with dal and chawal.

Note:

You can substitute soya chunks with any pulse (kabuli channa, kala channa, rajma, cannelloni beans, etc) to increase the protein content of the dish.

Cabbage and Soya chunks sabzi

Watermelon Salsa (Watermelon fruit chaat)

Summer time is watermelon time- a perfect fruit to include in your diet on a hot summers day. There are so many ways to eat it and one of my favorite is to make a quick and yummy salad-the watermelon salsa!

Fresh Watermelon Salsa: 

Fresh Watermelon and Mango Salsa

Ingredients: 
Watermelon:1/2 cubed 
Onion: 1 small (finely chopped) 
Tomato: 1 small (finely chopped) 
Coriander leaves: 3-4tbsp (finely chopped) 
Lime juice: 2 tsp 
Green chilies: 1 (finely chopped) 
Salt: to taste 

Method: 
Mix all the ingredients together in a bowl. Chill before serving. 

You can add some chaat masala for an Indian twist. 

An IDLY a Day-a Healthy Indian Breakfast Option!

A great video showcasing the humble yet delicious IDLY:

6 Healthier, Lighter Recipes of Your Favourite Indian Foods

Indian food has some of the most sinfully delicious dishes that it makes you crave for more. Most of these dishes are so rich that it makes you feel sluggish for the rest of the day. So what if you could make lighter and healthier versions of the same dishes which you could enjoy and still go about your day without feeling guilty.

Here are some healthy Indian food recipes that you can try out and enjoy (portion control is still a must). (Click on the name of the recipe to go to the page)

1)Healthy Palak Paneer recipe: Make it a low-calorie version, but don't compromise on the taste by using low-fat milk and wholewheat flour (atta) to make it creamy. You can substitute the paneer with tofu, chickpeas or even chicken. Enjoy this with some hot phulkas or rice and dal.

2) Healthy Dal Makhani recipe: The makhani in this title is misleading as there is absolutely no makkhan (butter), no cream used in this recipe. Just removing that brings down the net calories in this recipe-and the low-fat milk adds the creaminess to the dish. Enjoy this with a plate of rice ,a side of veggies and some salad.

3)Healthy Chicken Biryani recipe: A healthier version of the delicious Indian Chicken Biryani made by using very little oil and some mixed veggies to increase the vegetable and fibre intake. If veggies in your biryani isn't your cup of tea-then you could always avoid them, but we are thinking about health here people!! 

4)Healthy Kotthu Paratha recipe: Yes, you can make this healthy by using your regular phulkas (wholewheat/Atta) instead of the parathas made with maida and oodles of butter and oil! Once mixed with the chicken/egg you honestly won't know that it is a healthier version of the Kotthu Paratha.

5)Healthy Ragda Patties/ Healthy Alu tikki chaat recipe: Use rava/semolina to coat the tikki/patties and shallow fry or bake the tikkis. The rava ensures that the tikki doesn't absorb oil like those made with bread crumbs.

6) Healthy Tandoori chicken recipe/ Healthy tandoori fish recipe: Tandoori food should actually be healthy as they are baked. By not using oil and food colour in the marinade, it actually becomes all the more healthy.

Remember that too much of even the healthy foods can be bad for you. If you are interested in knowing how to get an Indian Weight Loss Diet chart do contact me an we can work on a tailor-made diet chart for you. Check out my Website: http://myindiandietitian.com/

Healthy Diet During Ramzan

How to Eat Healthy During Ramzan?

The Muslim Holy month of Ramadan (or ‘Ramzan’ in India) is the important month of the Islamic calendar, when Muslims fast during daylight hours.

Those who are physically able to, are required to fast each day of the entire month, from sunrise to sunset.  

Here are some tips for eating healthy during Ramzan:

• During Suhur/Suhoor (pre-dawn meal): switch to complex carbohydrates like brown rice (parboiled rice/semi-polished rice), whole wheat breads/atta/pasta as these take time to be digested and hence will keep you feeling full for a longer period of time.
• To avoid acidity: Eat foods rich in fiber like vegetables, fruits, whole pulses/legumes. Avoid coffee, spicy and fried foods as these tend to increase the gastric secretion that can irritate the lining of the stomach.
• To avoid weight gain: Avoid fried foods like namkeens (chivda/mixtures/sev/ghatia), samosa, fried chicken, fried fish, sweets,pastries, chocolates, desserts, biryani (on a daily basis), ghee, butter.
• To avoid dehydration: Between Iftar and Suhur, drink loads of water, tender coconut water, lemonade, buttermilk/chaas and also eat fruits and vegetables that contain a lot of water/moisture like watermelon, muskmelon, pineapple, cucumber, all gourds (like bottle gourd, turrai, ash gourd).
• Choose healthy methods of cooking: Opt for grilled/baked non-veg instead of fried.
• Instead of high calorie desserts: Opt for fresh fruits on a daily basis, these not only have less calories but will also provide you with the all-important fiber and water.

For those who are looking out to eat healthy during Ramzan, here is a sample Indian diet that is balanced and does not go overboard as far as calories are concerned:

Breaking the fast (at sunset): Dates + Water

Iftar is the Dinner - the meal which ends the day's fast. Options you can consider for dinner meals -

Option 1: Rice with Gajar Methi sabzi along with Masoor Dal and a piece of Tandoori Chicken along with Cucumber and Tomato salad with a glass of Buttermilk/Chaas. A bowl of watermelon.

At Bedtime: Skimmed milk.

Option 2: Phulkas with Baingan Bhartha and Channa Masala along with Grilled Chicken Kabab and Mixed veg raita. A bowl Muskmelon.

At Bedtime: Buttermilk.

Option 3: Rice with Fish curry and Cabbage and Peas sabzi along with Chickpea Salad with peppers and tomatoes. A bowl of Pineapple.

At Bedtime: Ragi malt.

Suhoor is the meal eaten pre-dawn before the day begins for fasting. Options you can consider for your early morning meal :

Option 1: Veg Daliya Khichidi with Kadi and Stir fry mix veggies with a piece of Grilled chicken and Carrot and Mint salad. A bowl of Papaya.

Option 2: Brown or Semi-polished rice with Beetroot Sabzi and Radish Sambar with Mixed Veg Salad and a glass of Buttermilk. A bowl of Strawberry.

Option 3: Jowar Roti with Bhindi Sabzi and Chicken Curry with Mint Raita and Tender Coconut Water. A bowl of Banana.

Eating healthy through Ramzan will not only be easy on your stomach but will also make sure that you don’t put on unnecessary weight during the month. Keep the feasting and all the yummy biryanis and kheer’s for Eid-after all, everyone deserves to indulge in some feasting after a month of fasting!

Mango Salsa recipe

Mango salsa, watermelon salsa, mixed veg and fruit salsa recipes- check out my salsa recipes that were published in Citizen Matters on 14th May 2013: For recipes please visit - Yummy-It's Salsa Time

 Different salsas

 Mango Salsa

Pineapple and Watermelon Salsa

Published in Citizen Matters on 14th May 2013: For recipes please visit - Yummy-It's Salsa Time

Mooli Ki Sabzi (Dry Radish Curry)

Radish, garlic, green chillies

The recipe and photographs for this simple yet tasty 'Mooli ki Sabzi' (Red Radish Curry) are again courtesy my friend in Oregon-Taranjeet Kaur!! Thanks TJ-and thanks Prateek for tasting and giving a 'thumbs-up' for this recipe. Coming from a person who normally isn't too fond of radish speaks volumes about this dish and Taranjeet's culinary skills :)

Taranjeet's Recipe for 'Mooli ki Sabzi': 

• 2-3 bunches of red radish with leaves
• 1 green chili
• 2-3 cloves garlic (smashed) 
•  1/4 teaspoon turmeric powder
• Oil: 1tsp (enough to sauté the garlic)
• Salt: to taste       

 Method: 

1. Wash and chop the radish and greens.
2. Heat the oil in a pan ,add garlic,sauté for a minute and add turmeric powder.
3. Add the chopped radish .Let it cook for a couple of minutes .
4. Add the leaves and mix it well.
5. Sprinkle salt as per taste. Cook covered for 5 mins.
6. Serve the 'mooli ki sabzi'  hot with roti. This also goes well with rice and moong dal.                                                                           

 'Mooli Ki Sabzi' (Dry Red Radish Curry)

 Thanks TJ- hoping for many more recipes (and photographs)!                                    

Dry Bhindi Sabji (Dry Okra Recipe)

Dry Bhindi Sabji (Dry ladiesfinger masala)

Do your kids turn their nose up at the mention of ladiesfinger/Okra/bhindi? Try out this tasty and easy recipe of dry bhindi sabji (Dry okra recipe) and watch them gobble it all up. This recipe is something I learnt from my friend Rohini's mom, Meghana Ghatpande. Meghana aunty-thanks a ton for making this one of the kids favorite recipes :)

Ingredients for the dry bhindi sabzi:

• Okra/ladies finger/bhindi: 250gms
• Cumin powder: 1tsp
• Chilly powder: 1/4th tsp (optional)
• Lemon: a dash
• Cilantro/Coriander leaves: 1-2tbsp chopped(for garnish)
• Salt: to taste
• Oil: 1tbsp

Method:

1. Wash, pat dry and cut the okra.
2. Heat the oil in a non-stick pan and add the okra slices. 
3. Stir occasionally till the okra is almost done (the slimy part goes away) .
4. Add the cumin powder , salt and/or red chilly powder and mix well.
5. Stir fry till done.
6. Switch off. Squeeze a dash of lime and garnish with cilantro.
7. Serve the dry bhindi sabzi as a side with rice and dal or with phulkas.

 Dry Bhindi Sabji with phulkas

No-oil Microwave Gobi sabzi (Cauliflower dry curry)

No-oil Microwave Gobi/Cauliflower ka sabzi

 The Microwave version of the Gobi/Cauliflower sabzi was inspired by my mother-in-law who uses the microwave daily for her cooking (and not just for reheating stuff). The "No-oil" part was my experiment in making the dish healthier! The resulting "No-oil, Microwave Gobi/Cauliflower ka sabzi" is not only easy to make but also turned out pretty good. You could even try the same recipe with broccoli(or any other vegetable) in lieu of the cauliflower.

Ingredients:

• Cauliflower: 1 (washed and cut into tiny florets)
• Red chilli powder: 1-2tsp (or according to your spice tolerance)
• Turmeric powder: 1/4th tsp
• Cumin powder: 1 tsp
• Salt: to taste
• Cilantro/Coriander leaves: 3tbsp (finely chopped)
• Lime juice: 1 tsp 

Method:

1. Put the cauliflower florets in a microwave-safe bowl and microwave for 5 mins.
2. Then sprinkle some salt on it and mix-well.
3. Microwave again for 2-3 mins. Mix well. Repeat this procedure every 2-3 mins, till the cauliflower is almost cooked.Test for salt(add more if needed).
4. Sprinkle the red chilly powder, turmeric and the cumin powder and mix well. Microwave again (mixing every 2-3 minutes) till the cauliflower gets cooked.
5. Add the lime juice and mix well.
6. Garnish with the cilantro leaves.
7. Serve the "No-oil, Microwave Gobi/Cauliflower ka sabzi" with phulkas or as a side with rice and dal.

No-oil, Microwave Cauliflower sabzi

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Moong Dal Payasa/ Kheer (Split mung pudding)

Moong Dal Payasa

Another favorite from the family Mangalorean recipe box-the moong dal payasa is made for special occasions and festival feasts. Since I've been on a mission to try out (and publish on this blog) traditional Mangalorean recipes, this was undoubtedly the first thing that came to my mind as the sweet dish for this years Ganesh Chaturthi feast at home. 

Ingredients:

• Moong Dal: 1 cup
• Jaggery: 1 1/2 cups (you could substitute with sugar,but jaggery gives the actual traditional taste)
• Milk: 1 cup
• Water:1 cup
• Coconut milk: 1 cup
• Salt:1/4th tsp
• Saffron/Cardamom powder: a pinch (soak saffron in a little warm milk)
• Cashews, raisins: a few(fried in a little ghee)
• Ghee: 3tsp

Method:

1. Roast the moong dal in a teaspoon of ghee till you get a pleasant aroma (do not let it brown).
2. Add the milk and the water and bring it to a boil. Then simmer till the moong dal is well cooked, stirring occasionally.
3. Once the dal is cooked add the jaggery, the saffron milk/ cardamom powder.
4. Add the coconut milk and stir for a minute. Switch off.
5. Serve moong dal payasa/kheer hot or a little warm garnished with the fried cahews, raisins and the remaining ghee.

NOTE: Do not add the jaggery/sugar at the beginning or else the dal will not cook (I learnt this the hard way the first time I made this!)

 Moong dal payasa, mung dal and jaggery

Green Apple Panna

Green Apple Panna

Traditionally in North India, 'Panna' is made from green mangoes (unripe) and had as a drink during the sweltering summers. The unripe mangoes are tart which adds a different flavour to this drink. Added to that the different spices makes it an unusual, yet tasty drink. The Black salt /kala namak used in this drink is a type of salt found in India which due to the sulfur content, gives a distinct aroma and taste.

Since fall is also the season for apples and everyone seems to be making desserts with them, I thought a 'Green Apple Panna' will be a welcome change!

This recipe was tested out and also photographed by Taranjeet Kaur-Kothari, a friend from Oregon. Thanks a ton TJ- the photos are superb ( do we see a budding photographer and blogger in the making???).

Ingredients for the Green Apple Panna:

• Green apples(Granny Smith) - 4nos.
• Roasted cumin seeds - 1 tsp
• Sugar: 4-5 tsp (or according to taste)
• Black salt- 1 tsp
• Lemon-1no.
• Mint leaves- a few
• Green apple chunks - 20-25g (optional)

Method:

1. Coat the skin of the apples with a little oil and bake( or roast over a flame) till soft.
2. Scoop out the pulp and mash in the mixie with lemon juice with water, sugar, mint leaves,black salt and roasted cumin.
3. Whisk thoroughly.
4.  Let the panna cool down and then add lots of crushed ice to the panna.
5. Add green apple chunks(optional)
6. Garnish the Green Apple Panna with some mint leaves and serve chilled.

Note: Black salt/Kala namak can be found in all Indian grocery stores.

 Green Apple Panna

Once again a big shout out to Taranjeet and her hubby for testing, tasting and photographing this delicious drink!

Sweet Banana Dosa ( Sweet Banana Crepes)

Sweet Banana Dosa

This is a favorite breakfast/snack item at home. I first made sweet banana dosa/crepes when I had a few over ripe bananas and wanted to try something other than the banana raita. This is similar to the popular Mangalorean recipe of "Southekai dosa" or 'Sweet Cucumber dosa'. Years ago I had experimented replacing the cucumber with mango puree and the resulting 'Sweet Mango Dosa' too had turned out really well.
Here are the ingredients for the Sweet Banana crepes:
Ingredients:(Serves 4)

• Dosa Rice: 1 cup
• Ripe Bananas: 2 nos.
• Beaten rice/poha/ avalakki: 1 cup
• Grated coconut: 3-4 tbsp
• Jaggery: 3/4th cup 
• Low-fat Yogurt/curd: 1/2 cup
• Cardamom powder: a pinch
• Salt: 1/4tsp

Method:

1. Soak the rice and methi seeds for at least 3-4 hours.
2. Just before grinding the batter, wash the poha and leave aside for 10-15 mins.
3. Grind all the ingredients (except the cardamom) together with enough water to make a fine batter (test the batter for sweetness).
4. Leave aside for 1/2-1 hour.
5. Add the cardamom powder and mix well.
6. Heat a non-stick pan and pour a ladle full of the batter onto it. Spread it out in a circular motion to make a dosa/ crepe.
7. Let it cook for a couple of minutes, then add a little oil to the edges.
8. Flip the dosa over and let it cook till done.
9. Serve the sweet banana dosa/ crepes hot off the pan and watch them vanish.

 The sweet dosa can be eaten as such without any side or dipping sauce.

Note: Store any left over batter in the refrigerator.

Kothu Phulka/tortilla-a Healthy version of the Kothu Parotta!

 Kothu Phulka-the healthy version of the "Kothu Paratha"

Traditionally in Tamil Nadu, 'Kothu Paratha' is made from 'parotta' or the South Indian 'paratha' which is a layered paratha made with loads of oil and maida. I did try it out once with frozen Kerala Parotta's (available in all Indian stores) and I admit that it is sinfully delicious!
The tasty Kothu Parotta never became a regular feature as obviously I had my reservations of using the frozen 'maida' (refined flour) oily parotta's.

Yesterday, I had 3 leftover phulkas (roti's made whithout oil) from lunch and with it came the idea of the 'healthy version of the Kothu paratha/ parotta'!! This I have renamed as "Kothu Phulka" !
Kothu Paratha's are made by tearing up the cooked paratha and then cooking it in a gravy of either meat, chicken or egg. The kothu phulka that I made is with egg. Vegetarians/vegans can omit the egg and make it with just the onion+tomato gravy or replace the egg with tofu. Here are the ingredients for the 'healthy version of the Kothu Paratha(the Kothu Phulka):
Ingredients: (Serves 2)

• Phulkas/whole wheat tortillas: 3-4 nos. ( broken into 1" pieces)
• Eggs: 3 nos. (can be substituted with 200gms tofu or omitted entirely)
• Red onion: 1 medium or 1/2big (chopped fine)
• Tomatoes: 2 medium (chopped fine)
• Green chillies: 1-2nos. slit in half (use more or less according to your spice tolerance)
• Cilantro/Coriander leaves: 2-3 tbsp (finely chopped)
•  Red chilli powder: 1-2tsp(again according to your spice tolerance)
• Coriander powder: 1tsp
• Salt: to taste

Tempering:

• Mustard seeds: 1 tsp
• Cumin/jeera: 1tsp
• Curry leaves: 8-10nos.
• Turmeric: 1/4th tsp
• Oil: 1 tsp

Method:

1. Heat the oil in a pan, add the mustard and cumin seeds and when it starts popping add the curry leaves.
2. Then add the turmeric powder,chopped onions, the green chillies and salt and fry till the onions become translucent.
3. Add the chopped tomatoes, red chilli powder and the coriander powder and stir till the tomatoes are cooked.
4. Add the eggs/tofu and mix well. Keep stirring on a low flame till the eggs are almost cooked but not too dry. Test for salt.
5. Now add the phulka/tortilla pieces and mix well such that the egg/tofu mixture coats all the phulka pieces.
6. Garnish with lots of cilantro and serve the 'Kothu Phulka' piping hot.

For those who want to avoid the egg/tofu-add the phulka pieces directly after the tomatoes are cooked (point 4).
Enjoy this healthy version of the "kothu Paratha" at lunch/dinner, breakfast or even for a Sunday brunch !
It also makes a good lunch box recipe!

Kothu Phulka- the healthy version of the 'Kothu Paratha'

Chicken and Vegtable Biryani

In my quest to cook 'healthy food' comes this version of Chicken biryani which is also loaded with vegetables! Biryani is something every Indian is familiar with and is usually something made on festivals,special occasions or when you have guests/friends over. Whether it's a 'Vegetable Biryani',Chicken Biryani or Mutton Biryani, most families have their own secret recipes.
Usually, a chicken/mutton biryani is made without vegetables, but here is my attempt at combining the vegetable biryani with the chicken biryani to ensure my family gets it's daily dose of vegetables even on special occasions !
 Ingredients: (Serves 4)

• Basmati rice: 1 1/2 cups (rinse and soak in water for at least half an hour)
• Chicken: 250gms (use chicken with the bones)
• Onions: 2-3 big red onions/5 medium onions (sliced fine)
• Tomatoes: 2 big (chopped)
• Ginger paste: 2 tsp
• Garlic paste: 2 tsp
• Mixed Vegetables: 1 cup (peas, carrots, beans, capsicum/bell pepper and such)
• Yogurt/curd: 1 cup
• Cilantro/coriander leaves: 5 tbsp(finely chopped)
• Mint leaves: 3 tbsp(finely chopped)
• Green chillies: 5-6 slit(use less/more according to your taste)
• Red chilli powder: 2-3 tsp(add less/more according to your taste)
• Coriander powder: 2tsp
• Cumin/Jeera powder: 1tsp
• Turmeric powder: 1/2 tsp
• Salt: 3-4 tsp (adjust according to taste)
• Oil: 2 tbsp

Whole Spices:

•  Bay leaves: 1-2nos.
• Cumin seeds: 2 tsp
• Cloves: 3-4 nos.
• Cardamom/Elaichi: 2-3nos.
• Peppercorns: 4-5nos.
• Cinnamon stick: 1"
• Star anise: 1-2

Method:

1. Marinate the chicken in a paste made with 1/2 cup yogurt, turmeric, red chilli powder, coriander powder, cumin powder, half of the ginger+garlic paste, half of the chopped cilantro and mint leaves and set aside for at least an hour in the fridge. 
2. Heat the oil in a kadai or thick bottomed pan, add the whole spices and let it fry for a minute.
3. Add the sliced onions and fry till it turns golden brown (add a little salt to let the onions cook in it's own water)
4. Add the remaining ginger+garlic paste, the slit green chillies and the chopped cilantro and mint leaves and fry for another minute.
5. Drain out the water from the basmati rice and add it along with the mixed vegetables and stir for 5-6 minutes.
6. Add the chopped tomatoes,salt and the remaining yogurt and stir till the tomatoes are cooked.
7. Add the marinated chicken and stir for a 5 minutes.
8. Then add about 4 cups of water, cover and cook (with occasional stirring) till the rice is cooked.
9. Serve hot with a mixed vegetable raita.

Healthy tip:

• I use oil when making the biryani instead of ghee and add a little ghee just before serving(an occasional indulgence). This not only reduces the amount of saturated fats and cholesterol in the dish, but also tends to enhances the flavor as the ghee is freshly added. 
• Since I use less oil while cooking(which also drastically reduces the calories in the cooked recipe), I add salt while frying the onions to let it sweat and prevent it from burning.

Palak Chutney(Spicy spinach chutney)

Palak Chutney (Spicy spinach Chutney)

The original recipe uses tendli/tondli(ivy gourd) leaves,but since that isn't available everywhere, had to substitute with palak.The resulting Palak Chutney was quite close to the 'tondekai/tondli chutney' that I remember. Here are the ingredients for the Palak Chutney:

Ingredients:
Palak(baby)/Baby spinach-2 cups chopped
Garlic-5 cloves(crushed)
Ginger-1" piece
Cilantro/coriander leaves-1 cup
Green chillies-6-7nos(or according to taste)
Roasted channa dal-2 tbsp
Roasted groundnut-2tbsp
Hung yogurt/curd-3tbsp(sour)
Salt-to taste
Oil-1tsp

Method:
1)Heat the oil in a pan,add the garlic and green chillies and saute for a couple of minutes.
2)Add the chopped baby spinach and saute till they are cooked.Let it cool.
4)In a mixer grinder-add the channa dal,groundnuts,cilantro,ginger,salt and the cooked palak.
5)Make a fine paste.
6)Pour the palak chutney into a bowl. Add the yogurt and mix well. Test for salt.

Palak chutney tastes great even without the addition of the yogurt/curd at the end(add a little tamarind). I just love the creaminess that the yogurt adds to the palak chutney.
Serve the palak chutney with idlis/dosas, as a spread for sandwiches,a dip or as a side with your meal.

Okra Fried Rice

Okra Fried Rice

We first had Okra Fried Rice at a Caribbean inspired party last month and it was just awesome!Never knew that okra could blend so well with rice. The whole dish has a subtle okra flavor and goes well with the jerk chicken (jerk potatoes for the vegetarians) and goat curry.
I didn't get the actual recipe, but tried it anyway and the result was almost similar to the original. So go ahead and try out this awesome Caribbean style Okra Fried Rice.

Ingredients:
Fresh Okra/Ladiesfinger: 250g(finely sliced into thin rings)
Onions: 1 small (finely minced)
Garlic: 5 cloves(finely chopped)
Bell Pepper(optional): 1/2( finely chopped into cubes)
Cooked rice: 3 cups(cooled brown or basmati)
Bay leaves: 1-2
Cloves: 2
Cinnamon: 1/2 "
Allspice: 1tsp
Oil: 1tbsp
Soy sauce: 1-2 tsp
Pepper: to taste
Salt: to taste

Method:
1)Heat the oil in a non-stick pan, add the bay leaves, cloves, cinnamon. Then add the chopped onions and garlic and saute till translucent.
2)Add the bell pepper and saute for 5 mins(optional) and then add the okra rings and fry till it loses the stickiness.
3)Add the soy sauce,allspice,pepper and salt and saute for a couple of minutes.
4)Add the cooked rice(you can add some chicken soup base while cooking the rice for added flavor) and mix well.
5)Serve the Okra Fried Rice with 'jerk chicken' or 'jerk potatoes', Chicken curry, or any spicy curry.

Caribbean Style Okra Fried Rice

Enjoy!!!

Zucchini Majjige huli/ Moru curry/ Morkulambu/Majjige Pulusu (Buttermilk/Yogurt Curry)

Zucchini Majjige huli

Majjige huli is a popular curry in Karnataka. It's called "Morkulambu" in Tamil Nadu, "Majjiga Pulusu" in Andra Pradesh and "Moru Curry" in Kerala-just goes to show the similarities in cooking styles in South Indian cuisine.

'Majjige' is 'buttermilk' ,while 'huli' is 'sour' in Kannada. Usually majjige huli is made with one vegetable (like cucumber, eggplant, ashgourd, spinach,etc). I had a couple of Zucchinis in the fridge and decided to use it as the vegetable in the majjige huli. Since I've never made majjige huli before, I had to call up my mom for the recipe,so here goes:

Ingredients for the majjige huli:

• Zucchini: 2 small cut into cubes (or any one of the vegetables listed above)
• Coconut: 1 cup grated(fresh/frozen)
• Channa dal/split chickpeas: 1tbsp soaked in water for 1/2hour (optional)
• Green chillies: 2-3
• Cumin seeds/zeera: 1tsp
• Mustard seeds: 1tsp
• Yogurt/ curd: 1 cup (should be slightly sour)
• Water: 2-3 cups
• Salt: to taste

For the tempering:

• Mustard seeds: 1tsp
• Cumin seeds/zeera: 1tsp
• Urad dal: 1tsp
• Curry leaves:3-4 nos.
• Oil: 1tsp

Method:

1. Boil the zucchini in just enough water till half done.
2. In the meanwhile grind the coconut,green chillies, the soaked channa dal(optional), mustard and cumin seeds till you get a fine paste (add a little water when grinding).
3. When the zucchini is half cooked add the ground masala and a cup of water and let it boil.
4. Add salt, yogurt and another cup of water and cook for a minute or two.
5. In a separate pan, heat the oil and add the mustard,cumin and the urad dal. Wait till the mustard starts to pop, add the curry leaves , then pour the tempering over the majjige huli and mix.
6. Serve the majjige huli hot with rice.

Q: What is your favorite side dish to go with rice?