Note: Red and Yellow Bell Peppers contain higher amounts of vitamin C and A than Green Bell Peppers. They also contain vitamin K, folate and antioxidants. This translates to better heart health, protection against cancer, better immunity and healthy hair (folate)! Since bell peppers are high in fibre, this dish is filling without unhealthy calories.You can also add mushroom to this dish for more nutrition. Try adding spices like mixed herbs or thyme. I prefer the wholesome taste without spices.
I usually use the chicken broth that is left over after boiling the chicken as clear soup(after straining it). So, chicken salad along with clear soup makes a healthy and tasty dinner!
1. Chicken-500 gm (with bone or boneless)
2. Carrot -1 (cut longitudinally)
3. Mushrooms- 3-4
4. Potato- 1 (diced)
5. Whole black pepper corns- 1 tsp (freshly crushed)
6. Cooking wine- ½ cup
7. Garlic – 8-10 cloves (crushed)
8. Tomato- 2 (grated/pulp)
9. Onion- 1 (sliced)
10. Mixed Herbs- 1 tbsp
11. Salt- As per taste
12. Olive oil
1.Rub salt and pepper on the washed chicken pieces and leave aside for 10 minutes (you can cut the vegetables while chicken is marinating)
2. Heat olive oil and add the chicken pieces with heat on high and cook till chicken turns slightly brown. Keep the chicken aside.
3. Heat olive oil and add the crushed garlic. Turn heat to medium.
4. Add the carrots, potato, onion and mushroom and stir fry for 2-3 minutes.
5. Add the tomato pulp, mixed herbs and salt as per taste.
6. Add the cooking wine and the chicken and bring to a boil on high heat.
7. Next add two cups of water and simmer on medium heat while the pan is kept covered.
8. Once the potatoes and chicken are cooked through, the dish is ready.
Note: The one ingredient that you might not have in this recipe is the cooking wine. I believe keeping a bottle of cooking wine is a good investment since it can be used to add an exotic flavour to any dish. In fact, the dominant taste of this dish comes from the cooking wine. The combination of vegetables and chicken makes this a whole some meal. You can pair it up with some garlic bread to add some carbohydrates to the meal.
In this picture, the stew is not visible. When you are simmering on low heat in the last step, choose how much of the stew you want to keep and accordingly turn off the heat.
Note: Prawns are a protein-rich and low-calorie food which also contain the trace element Selenium. Selenium works as an antioxidant that reduces the free radical damage in the body. Prawns also contains vitamin B 12, vitamin E and calcium. You can try this dish with smaller prawns as well.
So, the husband got interested in photography and guess who struck a deal with him? I am telling him not to add too many effects that scream "photoshop". So, trying to keep it as real as possible while making the food look as good as it tastes!
Note: This is a simpler version of the sweet corn chicken soup that tastes just as wonderful. The chicken and egg make this a protein-packed meal. One bowl of soup is enough for me as dinner. Karan usually has two slices of my home-made brown bread with the soup.
Adding the raw egg in the soup might seem a little gross at first but this is actually how it's done in all restaurants too. The egg proteins coagulate and get cooked in the boiling soup pretty soon.
Try it and let me know how it turned out! You can also post any questions you might have!
Note: Sorghum or Jowar contains complex carbohydrates which our body breaks down at a much slower rate as compared to simple carbohydrates found in foods like white rice, white bread, white flour/maida. What this means is that sugar and energy are released slowly.
For those of us who sit and stare at a screen most of the day with minimal movement, this fact is a great boon. We need little energy released over a long time so that our bodies actually use it.
This dish actually started off as Jowar Dosa but ended up as an Uthapam after my experiments to find out what works best. A bit of rice flour is required to bind it together and to add to the taste. You can further reduce it and try out the recipe.
Note: This is my version of the whole wheat pancake recipe. I use multigrain whole wheat flour and powdered cane sugar.
Grinding the cinnamon can be a pain since we usually don't have it in our kitchens. I use the cinnamon sticks found in the whole garam masala and grind them in a mixie or grate it in a hand-held steel grater. Don't skip the cinnamon though since not only does it add amazing flavour, it's very good for health-fights the big three i.e. cancer, heart disease, diabetes.
This pancake will be a bit thicker than the traditional ones made with flour/maida and of course will not taste as good as the ones made with flour/maida. But, hey, this is healthy food! And it tastes pretty good with my raspberry fruit preserve (no sugar added! :))
Arhar Daal- 1 cup
Beans- 7-10 ( Cut in big pieces)
Cauliflower-7-8 florets (half of a medium sized)
Cabbage- 1 bowl/half of a medium sized (roughly chopped)
Potatoes- 1-2 (cut in quarters)
Tamarind pulp- 4 Tbsp
Garlic- 10-12 cloves (crushed)
Cumin seeds (Jeera)- 1 tsp
Fenugreek seeds (Methi)- 1 tsp
Mustard seeds- 1 tsp
Green chillies- 2 (chopped)
Turmeric- ½ tsp
Salt – To taste
Asafoetida- A pinch
Note: This is the first Sindhi dish I learned from my mother-in-law and it is my favourite. It is the best example of an (Indian) one-pot meal in which protein from lentils, vitamins from vegetables and carbohydrate from rice are combined to form a tasteful meal.
I guess every family makes traditional dishes a bit differently. Feel free to experiment with the amount of tangy tamarind to the vegetables you want to add.
1. Boneless Chicken- 150 gms (diced into small pieces)
2. Quinoa- 1/4 cup
3. Tomato- 1 (sliced or chopped)
4. Curry Leaves- 8-10
5. Lemon juice- 1/2 slice of a lemon
6. Garlic - 3-4 cloves (crushed)
7. Turmeric- 1/4 tsp
8. Red Chilli Powder-1/4 tsp
9. Salt- To taste
1. Wash the quinoa well and boil with double the amount of water. Once you see some of the quinoa seeds turning translucent, press some with your fingers to see if they are soft. It usually takes 10 minutes.
2. To heated oil in another pan, add crushed garlic and curry leaves.
3. Next add the sliced tomato and stir for 1-2 minutes.
4. Add the raw chicken and stir.
5. Add the turmeric, salt and red chilli powder.
6.In the end add the lemon juice.
Note: This is a variation of the Quinoa Tabbouleh I had written about earlier. This is my first experimental cooking recipe and it turned out quite good. We like the sour taste of the lemon and the tomato. In case it is not your thing, add a bit of sugar to balance it off.
I have already written about the nutritional benefits of chicken and quinoa earlier. This is a high protein meal with the goodness of green leaves added in the form of flavourful curry leaves.
When we are told to eat more green leafy foods, we think of all the vegetables like spinach, cabbage and lettuce. But herbs like oregano, mint and curry leaves are a great way of adding both nutrition and flavour to your meal.
Did you know that curry leaves lower levels of LDL cholesterol, are high in antioxidants that fight cancer, is rich in fibre, are great for your hair and fight diabetes?
I love pulling out leaves from my curry leaf plant and adding the fresh aroma of the leaves to my meals. You can also grow one easily.
Another way to store the curry leaves is to buy a lot of them, dry them in the sun for 2-3 days and store the dried leaves as powder or as whole.
1. Drumsticks- 15-20
2. Tomato- 1 (Grated or puree)
3. Garlic- 4-5 cloves
4. Salt- To taste
5. Turmeric- 1/4 tsp
6. Green Chillies- 2
1. Slightly scrape the surface of the drumsticks with a knife and cut them into big pieces
2. Boil the drumsticks on medium flame with water till they are soft
3. To heated oil, add the crushed garlic and slit green chillies
3. Add the tomato puree, salt and turmeric
4. After the tomato is cooked well, add the drumsticks and stir around
Note: Drumsticks contain a whole range of vitamins and minerals like vitamin B complex, vitamin C, zinc and calcium. In fact they are so healthy that pregnant women are recommended to have it to fight of infections. The high fibre content also aids digestion.
This recipe tastes wonderful with white rice. Really earthy and pure flavours of garlic, tomato and chilli come through. You can also add a bit of water to it in case you want more gravy.This really simple yet tasty recipe was passed on to me by my husband's grandmother who made it and told me the recipe during a family wedding. I like how such traditions are passed on and kept alive :)
Here's my attempt to preserve it as a digital fossil!
This is Mohini Maasi,Karan's father's maternal aunt. Phew!
She is the one who taught me this recipe and showered me with much love!
Chicken with bone- 4 pieces/ boneless -100 gms
Carrot 1 (Baton cut)
Beetroot 1 (chopped)
Onion 1 (cut in quarters)
Honey 1 tsp
Garlic 3-4 crushed
Olive oil 1 tsp
Yoghurt 1 cup
Quinoa 1/4 cup
Sesame seeds 2 Tbsp
Lemon juice Half a lemon
Salt to taste
1. For chicken with bone, boil it in a pan with 3-4 crushed garlic, 1 inch grated ginger and one small onion cut in quarters
2. Boneless chicken can be cut into small chunks and used directly
3. Heat olive oil in a pan and add 2 crushed garlic
4. Add the carrot and onion and fry for 5 minutes
5. Next add the chicken and cook till chicken is done (when adding raw boneless chicken, for boiled chicken just stir around for a minute)
6. Add the lemon juice and honey and mix well
7. Boil the quinoa in another pan with half cup water till all the water is absorbed by the quinoa
8. Mix the quinoa with the chicken and veggies in a bowl
9. Fry the beetroot with onion in a pan till it is done
10. Mix 2 crushed garlic and the cooked beetroot with yoghurt for the dip
11. Dry roast the sesame seeds till brown and garnish on salad and the dip
Note: I have talked about the health benefits of quinoa in an earlier recipe. It is on the list of 12 superfoods published by Harvard Medical. Need I add more? Chicken gives you Protein, Vitamin B complex and Selenium. Carrots are rich in Vitamin A and Biotin (good for that thinning hairline). Beets are highly nutritious with multiple health benefits of reducing blood pressure, fighting cancer and reducing inflammation. Remember, the more variety of colours (of fruits and vegetables) on your plate, the better!
Yoghurt is again a superfood which should be had everyday. It has numerous benefits not least amongst which is aiding digestion!
You might think that this recipe is too complicated with too many separate steps but in reality those steps are really simple like boiling, mixing, lightly frying and cutting vegetables in big pieces which really reduces the cooking time.
I am Annesha, collector,compiler and creator of useful recipes. If you are short on time, ingredients or motivation but still want to eat a healthy meal, this is where you look for meal plans.