Minced Chicken/Chicken Keema- 300 gms
Onion (chopped)- 1 ½
Tomato (chopped)- 1 (small)
Garlic- 8-10 cloves
Ginger- 1 inch
Cumin- 1 tsp
Cinnamon – 1 inch stick
Black Peppercorns- 5
Bay leaf- 1-2
Turmeric- 1 tsp
Red Chilli Powder- 1 tsp
Meat Masala/Chicken Tandoori Masala- 1 tsp
Coriander (chopped)- For garnish
Salt- To taste
Note: Don't skimp on the oil and masalas for this dish since it is supposed to have a rich flavour. You cannot eat healthy all the time and this dish is for the times when you want to enjoy your food!
I made it for the first time and had the audacity to call over a friend for dinner! Thankfully it turned out quite good.
It is quite simple dish to cook which does not demand too much time and attention.All I needed was half an hour right from cutting to serving :)
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.
For Whole Wheat Tortilla Chips:
1. Whole Wheat Flour/ Atta- 2 cups (200 gms approximately)
2. Olive oil- 2 Tbsp
3. Salt- 1 Tbsp
4.Baking powder- 1 tsp
For the Soybean Dip:
1. Soybeans -1/2 cup (soaked overnight for 12-14 hours)
2. Lemon juice- 2 Tbsp
3. Garlic- 4-5 cloves
4. Green Chilli- 1
5. Salt- To taste
6. Coriander Leaves- For garnish
For Tortilla Chips:
1. Mix the salt, baking powder and oil with the whole wheat flour and add warm water to knead the dough.
2. Roll the dough into circles and cut it along the diameter (with a pizza cutter or knife) to form the triangles.
3. Place the cut out triangles of the dough on a greased baking tray and brush some oil over them.
4. Bake in the convection mode of microwave oven at 200 degree C for 13 minutes flipping it over halfway through.
For the soybean dip:
1. Boil the pre-soaked soybean in water so that the thin translucent shell comes out and floats on top.
2. Put the soybeans, salt, chilli, garlic and lemon juice in a grinder and grind to a smooth paste.
3. Add some chopped coriander as garnish and serve.
Note: This recipe can become both a meal and a snack depending on the quantity you eat. The best part is that it can be cooked and stored and had over time. This recipe hardly uses oil and still gives you a burst of flavours.
One cup soybean gives 28 grams protein which is 1/3rd the daily average requirement. Soybeans contain high amounts of folate, iron, vitamin K, magnesium and calcium. Even though soybean is full of useful nutrients it has been in the centre of controversy since some research in US has claimed that soybean has certain downsides.
Here are the conclusions I had:
1) Eating soybeans for protein instead of meat and milk is healthier.
2) Best to go for soybean in whole form rather than processed.
3) Soybean is not a superfood that should replace other foods. Have it as part of a balanced diet which includes vegetables, fruits, nuts and legumes.
4) People in China, Japan and India (Kumaon) have been eating soybean for years without any detrimental effect. So it cannot be as bad as some people make it out to be.
5) Fermented soy products are the best form to have soybean.
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. Sweet Potatoes- 500 gms
2. Olive oil- 3 Tbsp
4. Sea Salt- To taste
1. Lightly peel the sweet potatoes and cut it into thin, round slices.
2. In a bowl, mix the sliced sweet potatoes with oil and salt.
3. Spread the slices on a microwave proof plate greased with olive oil and cook on highest power of microwave for 4-5 minutes (till the chips starts to brown).
4. Allow chips to cool before storing.
Note: This is one of the simplest snack recipes. Sweet potato is high in dietary fibre and contains important minerals like iron, potassium and magnesium. It also boosts immunity.
My joy was doubled while baking this since these were organically grown sweet potatoes that I had watered in my backyard for 3 months :)
Whole Wheat Flour- 500 gm
Active Dry Yeast- 2 Tbsp
Sugar (powdered) - 2 Tbsp
Lukewarm Water- 1 and 3/4 Cup
Olive oil- 3 Tbsp
Sesame Seeds- 1/2 Tsp
Flax Seeds - 1/2 Tsp
Salt- 1 Tsp
1. Pour a cup of lukewarm water in a bowl and add the active dry yeast along with the sugar. Stir vigorously for 30 seconds, cover and let it rest in a warm place (like the inside of a microwave that is switched off).
2. After 10 minutes, the yeast will form a frothy layer on top which is an indication that it is activated.
3. Mix the salt with the whole wheat flour.
4. Mix the oil with the activated yeast solution and mix with the whole wheat flour.
5. Knead well and mix more lukewarm water if required.
6. The dough should be soft and towards sticky side. Knead the dough well for 5-10 mins.
7. Shape the dough into a ball and keep it covered with a slightly moist cloth for an hour.
8. After 1 hour, first round of proofing will be over and the dough will rise to double its size.
9. Lightly punch the inflated dough to deflate it. Roll it and tuck the corners down.
10. Place in a bread baking tin that has been greased with oil and keep covered with the moist cloth.
11. After 1 hour the dough will again rise to double its size in the bread baking tin.
12. Lightly brush milk or oil on top of the bread dough and sprinkle sesame and flax seeds.
13. Place the dough in a pre-heated oven at 200 degrees C and bake for 20-25 minutes.
14. Check if the bread is done by inserting a knife in the middle. If it comes out clean, it is done.
15. Immediately transfer the bread onto a rack where the air can freely flow through all sides of the bread.
16. Cut into slices when cooled and enjoy!
Note: You can watch a Youtube video like this one https://www.youtube.com/watch?v=BiMtyjNK8k0 to figure out the kneading and the dough consistency. You will slowly be able to refine the method through trial and error to figure out what works for you.
You can bake in convection mode of a microwave oven at 200 degrees C in case you do not have an oven (what I do).
Making my own bread gives me satisfaction and peace of mind. I can avoid preservatives and chemicals present in breads available in the market. Some reports revealed that white bread is passed off as brown bread after adding brown food colour.
At least I can be sure of the quality of food that is going inside my body.
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!
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.