PANEER MASALA

This is a traditional Paneer Butter Masala recipe but we use only two tablespoon of oil for cooking through the whole of the recipe. Healthy and quick recipe to do. Just 7 ingredients which gives you the exact taste of North Indian Paneer Butter Masala. This is a good side-dish for chapathi and roti.

Ingredients:

• Paneer - 200gms.
• Tomato - 200gms.
• Onion - 200gms.
• Green Chilli - 2 nos.
• Curry Leaves
• Coriander Leaves
• Cashew Nuts - 10gms (Soak it for 15 minutes)
• Bay Leaf - 1
• Fennel Seeds -1/2 tsp
• Sambar Masala Powder - 2tbsp
• Turmeric Powder - 1/4 tsp
• Curd - 100ml
• Garam Masala - 1/4 tsp.
• Oil - 2tbsp
• Salt - to Taste

Method:
Cut Paneer into cubes and add it to boiling water for 2 minutes. Drain it and keep it aside.

Add tomatoes and onion to boiling water and blanch for a minute.Cool it and set aside.

In a blender, add green chillies, curry leaves, coriander leaves, soaked cashew nuts,boiled tomatoes and onions and blend it to a fine paste.

In a cooker, add 2 tbsp oil, Once the oil is heated, add bay leaves and fennel seeds. Saute for a minute.

Then add the blended mixture to the cooker and set it for a boil.

Once it is boiled, add sambhar powder, turmeric powder, curd and mix well.

Mix curd well and then add water for the required amount of gravy.

Once it comes to a boil add the drained paneer and finally add rock salt.

Finally add little garam masala powder, close the cooker and cook in medium flame for 1 whistle.

Once the pressure leaves, open the cooker and paneer masala is ready to serve.

Nutritional Information:

• Panner is a rich source of protein.

• Whenever possible use Rocksalt because iodized salt is not good for health. Especially for those who stay near seashore. Iodine is available in air, which is sufficient for us. So no need for an additional iodized salt.

The seven ingredients which i mentioned above is green chilli, curry leaves, coriander leaves, soaked cashew, boiled tomato and onion, curd.

Palak Chicken

Palak chicken was basically adopted from an andhra recipe - "Gongura Mutton". It is high fat and also spicy too. Doesn't suit everybody especially who are in diet. Can have this for a meal with one Chapathi or Roti.

Ingredients:

• Palak leaves-100grams
• Chicken-150 grams
• Green chilli-2nos
• Cumin seeds-1tsp
• Garlic-5 pods
• Fennel seeds-1/4tsp
• Bay leaves-1 no
• Ginger Garlic paste-1/2tas
• Curd -2 tbsp
• Tomato-1no.
• Onion-1no.
• Turmeric powder-1/4tsp
• Salt-to taste

Method:

• In a cooker boil half glass water, add green chillies, garlic, palak leaves and fennel seeds.

• Pressure cook for just for one whistle.

• Cool it and blend it into a fine paste and keep aside.

• In a pan heat one tsp oil, add cumin seeds, bay leaves,onion and ginger garlic paste and cook till onion changes color.

• Add the finely chopped tomatoes, chicken, curd and salt. Mix it well, close and cook.

• Once the chicken is cooked well add the palak paste and mix well.

• After adding palak, cook for five minutes and remove from fire. Palak chicken is ready to serve.

Nutritional Information:

• Palak - A good source of Iron, calcium and minerals. (Among all other greens, this is easily digested.
• Chicken - High Protein, Low fat.

Thai Stir Fried Chicken

Delicious Thai Stir Fried Chicken can be cooked very quickly if all the ingredients are ready. A traditional Thai dish packed with aromatic flavor. Vegetarians can substitute Paneer in the place of Chicken.

    Normally during dieting we require more quantity to eat. At the same time quality and variety if the food is also important. So we have made this chicken by using more healthy vegetables. Suitable for dinner with a soup.

Ingredients:

• Chicken -150gms.
• Bell Pepper (Green, Red, Yellow) - Each 100gms.
• Spring Onion - 100gms.
• Onions from spring onion -50gms.
• Garlic - 10 pods (Finely Chopped)
• Chilli Flakes - 1tsp
• Turmeric powder - 1/4 tsp.
• Salt to taste.
• 1tsp Oil

Method:
In a pan heat oil, add garlic, finely chopped onion of spring onion, chilli flakes and turmeric powder.

                         

Add chicken and and saute for few minutes, add the bell peppers and cover and cook for 5-10 minutes.

Once chicken is completely cooked transfer it to a serving dish and garnish it with spring onions.

Nutritional Information:

• 150 gms of chicken gives you approximately 10gms of protein. Since it is a lean meat, it is low fat.
• Mixed vegetables, increases the taste as well as fiber value.

Vegetable Tomato Omelet

Here's an healthy low-fat vegetable tomato omelet that makes a perfect breakfast or light lunch dish for one. It is a high protein as well as high fiber diet. This is suitable for those who are into workouts, weight reduction, pregnancy, etc.,

Ingredients:

• Egg white-2nos
• Tomato-1
• Capsicum-1 cup
• Cabbage-1 cup
• Carrot-1 cup
• Onion-1 cup
• Roasted gram powder-2 cups
• Ginger garlic paste-1 tsp
• Turmeric powder-1/4tsp
• Red chilli powder-1/2 tsp
• Oil-1tsp
• Salt-to taste
• Drumstick leaves-1 cup
• Cumin Seeds-1/2tsp

Method:

In a pan ,heat oil and add onions,ginger garlic paste and capsicum and cook well

Now,add finely chopped carrots,cabbage and drumstick leaves to it and cook well.

By the time the vegetables are cooked,take the tomato and blend it to get a tomato puree.

Next,in a big bowl,add the roasted gram flour,egg white,tomato puree and the cooked vegetables and mix well.

Heat a tawa,and prepare an omelet using the batter.

Now the vegetable tomato omelet is ready to serve.

Nutritional Information:

• Egg white - Rich in protein also has low calories.
• Roasted Gram flour - Rich in protein and tasty, easy for digestion. Gives bulkiness for the food.
• Mixed vegetables - Rich in fiber, fights against free radicals.

NUTRI ROTI

A balanced diet should consist of carbohydrate,proteins, vitamins,minerals and a little amount of fat.  This nutri roti is a well balanced and rich in fiber content too.
If you have 2 idlis for breakfast it will be digested by 11 o clock, but since this is a complex carbohydrate it will take a long time for absorption and you will not feel hungry for a long time.

INGREDIENTS:

• boiled sprouts-1/2cup
• millet flour-1/2cup
• drumstick leaves-1/2cup
• onion-1
• garlic-4parts
• green chilli-1
• jeera-1/4tsp
• oil-1tsp
• salt-to taste.

METHOD:

• Heat oil in a pan,add cumin seeds and finely chopped green chillies to it.

• Add onions to it and cook till it turns to golden brown color, add the boiled sprouts,drumstick leaves,and millet flour to it and mix well.

• Now remove from fire,transfer the contents into a bowl and add little water to it and make it into a dough and make it into small balls,and make medium sized rotis.

• Heat tawa, cook the roti until the color changes on both the sides. If needed you can use 1/2 tsp oil.

•  Now the nutri roti is ready to serve.

NUTRITIONAL INFORMATION:

• Millet - Good source of calcium and complex carbohydrate.
• Sprouted Moong - A good source of protein,calcium and also Vitamin E.
• Drumstick Leaves - Highly rich in Iron and Calcium.

Egg White Kuruma

 Egg kurma is popular in South Asia or Central Asia. This dish makes a fantastic side dish with chapati or roti. Usually kuruma will contain coconut, but here a different style is adopted.

Ingredients:

Egg white-3 nos.
Fennel seeds-1 tsp
Tomato puree- 100gm
Garlic-4 cloves
Turmeric powder-1/4 tsp
Cooking oil-1 tsp
Pepper-1tsp
Cumin seeds-1 tsp
Coriander seeds-1 tsp
Salt to taste
Coriander leaves- for garnishing
Method:
Heat  pan, add pepper, coriander seeds and cumin seeds and roast.

Grind the roasted seeds a mixer into a fine powder.
                               
Heat oil in a pan add fennel seeds and curry leaves and fry till they are golden brown.                                                   
                               
Add tomatos and garlic in a mixer and grind it well into a puree.

Add the tomato puree into the pan and cook it for two minutes. Add turmeric powder to it and salt to taste.                                                                                                                    

Add the powdered masala powder at this stage and cook for 5 - 10 minutes (Once it comes to a boil)

Now add the separated egg white to it (do not stir) for  5 minutes. Separate and pour it on four corners of the pan so that it will be separate.

Once the eggs are cooked, take it off the stove and transfer it to a serving bowl. Garnish with coriander leaves.

 
Nutritional information:

Egg white-rich in protein(3.6g) and rich in sodium
Eggs are extremely nutritious and contain a wide variety of essential vitamins and minerals which includes vitamin A good for skin and growth.