Friday, May 16, 2014

Carrot and Paneer Toast ( Low Calorie Healthy Cooking)

vitamin-rich recipe for breakfast or can also be served as a snack, made with whole wheat bread. 
 
Preparation Time: 
Cooking Time: 
Makes 3 toasts


Ingredients
 
 Method
  1. Toast the bread slices iin a toaster.
  2. Combine the carrot, paneer, tomato, green chilli, coriander, butter and salt in a bowl, mix well.
  3. Divide into three equal portions.
  4. Place one portion of the mixture on each toast.
  5. Heat in an oven for a few minutes till they turn light brown in colour and crisp.
  6. Serve hot.








RECIPE SOURCE : Carrot and Paneer Toast by Tarla Dalal

Thursday, May 15, 2014

Mango Sasav ( Swadisht Subzian)

Sasav, which means mustard seeds in Konkani, is the main flavouring ingredient for this tantalizing sweet and sour mango dish. Traditionally, small, whole mangoes are used. You may, however, use diced mangoes as shown here, to make it easier to serve and relish.

Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients
 
Method
  1. Dry roast the mustard seeds in a pan till they crackle.
  2. Grind together all the ingredients except the mango pieces with ½ cup water to make a paste.
  3. Pour the mixture into a pan and bring to a boil.
  4. Add the jaggery, salt and mango pieces and simmer for 2 minutes.
  5. Serve hot with steamed rice.
RECIPE SOURCE :Mango Sasav by Tarla Dalal

Wednesday, May 14, 2014

Crispy Bread Cups

An enticing and wholesome bread delight that can be served as a snack, a breakfast or as an appetizer before the main meal. Crispy Bread Cups contain loads of corn and low-fat milk, making it a great source of energy, calcium and protein, which are essential for healthy bones and muscles. Kids will also love the appealing presentation of this dish—when preparing for kids you may use regular butter and milk instead of low-fat variants.
Crispy Bread Cups are cups filled with sweet corn, tomatoes and a mix of vegetables.
Preparation Time: 
Cooking Time: 
Baking Time:  20 minutes
Baking Temperature:  200°C (400°F).
Makes 8 bread cups


Ingredients


For The Toast Cases
8 slices leftover whole wheat bread
1/2 tsp low-fat butter for greasing

For The Filling
3/4 cup boiled sweet corn kernels (makai ke dane)
1 tsp oil
1/4 cup finely chopped onions
1/4 cup finely chopped red and green capsicum
1 1/2 tsp finely chopped green chillies
1/2 tbsp cornflour dissolved in 1/2 cup cold low-fat , 99.7% fat-free
salt to taste

 
Method
For the toast cases

  1. Remove the crust from the bread slices.
  2. Wrap the bread slices in a muslin cloth and steam in a steamer for 4 to 5 minutes.
  3. Place the bread slices on a clean, dry surface and roll them very gently using a rolling pin.
  4. Grease a muffin tray using low-fat butter.
  5. Press the rolled bread slices into the moulds of the greased muffin tray and bake in a pre-heated oven at 200°c (400°f) for 15 minutes or till the bread is crisp. Keep aside.

For the filling

  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 30 seconds or till they turn translucent.
  2. Add the capsicum and green chillies and sauté on a medium flame for 1 minute.
  3. Add the sweet corn, cornflour-milk mixture and salt, mix well and cook on a medium flame for 1 minute or till the mixture thickens, while stirring continuously.
  4. Divide the filling into 8 equal portions and keep aside.

How to proceed

  1. Fill a portion of the filling in each toasted bread case.
  2. Serve immediately.
RECIPE SOURCE : Crispy Bread Cups by Tarla Dalal

Tuesday, May 13, 2014

Alfa Alfa Sprouts Open Sandwich ( Vitamin A and Calcium Rich Recipe )

The Arabs call these sprouts ‘the father of all foods’! Sprouts are fortified with good amounts of nutrients making it a super healthy food. This sandwich cuts down on the second slice of bread, as it is an open sandwich. Colorful peppers, olives, sprouts, tomato and cheese baked on a footlong make it an extremely tasty meal!

Preparation Time: 
Cooking Time: 
Makes 4 open sandwiches


Ingredients

6 tbsp alfa-alfa sprouts
1 whole wheat footlong bread (2”)
1 medium yellow capsicum
1 medium red capsicum
1 medium green capsicum
2 1/4 tsp olive oil
salt and freshly ground black pepper to taste
12 tomato slices
2 tbsp deseeded and sliced black olives
1 tsp dried oregano
salt to taste
1 tsp freshly ground black pepper
2 tbsp grated mozzrella cheese

To Be Mixed Into A Marinade
1 1/2 tbsp vinegar
1/2 tbsp olive oil
2 tsp powdered sugar
salt to taste

 
Method
  1. Pierce the yellow capsicum with a fork, brush it using ¼ tsp of olive oil evenly over it and roast it over an open flame till it turns black from all the sides.
  2. Cool, wash it in cold water and remove the skin, stem and seeds and discard them. Cut the capsicum into thin slices and keep aside.
  3. Repeat steps 1 and 2 for red and green capsicum.
  4. Combine the roasted green, yellow and red capsicum slices, remaining 1½ tsp of olive oil, salt and a little pepper powder in a bowl and mix well.
  5. Divide the capsicum mixture into 4 equal portions and keep aside.
  6. Cut the footlong bread into 2 pieces from the centre and then cut each piece into 2 halves horizontally. You will get 4 bread halves of 6” each in all.
  7. Place all the 4 bread halves on a flat, dry surface and core the inner side of each halve so as to form a slight depression.
  8. Spread ¼th of the marinade evenly on each bread halve.
  9. Place a portion of the capsicum mixture in the depression of each bread halve and arrange 3 tomato slices over it.
  10. Place 1½ tbsp of alfa-alfa sprouts and ½ tbsp of black olives evenly on each bread halve.
  11. Sprinkle ¼ tsp of oregano, a little salt and ¼ tsp of pepper powder on each bread halve.
  12. Top each bread halve with ½ tbsp of cheese and bake them in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes.
  13. Serve immediately.












RECIPE SOURCE :Alfa Alfa Sprouts Open Sandwich by Tarla Dalal

Monday, May 12, 2014

Mutter Chaat (100 Calorie Snacks)

Suggested serving size for 100 calories: 1 serving

calorie watchers keep your hunger pangs at bay! this desi chaat combines protein and fibre rich green peas with low-fat butter and baked sev.

Preparation Time: 
Cooking Time: 
Serves 4


Ingredients

1 1/2 cups boiled green peas
2 tsp oil
1/2 tsp cumin seeds
1/2 tsp aniseeds
A few pinches asafoetida (hing)
2 green chillies finely chopped
1/4 cup chopped tomatoes
1/2 tsp dry mango powder
1/2 tsp chaat masala
1/4 tsp sugar
salt to taste
1 tsp low-fat butter
1 tsp lemon juice
1/4 cup baked sev
2 tbsp chopped coriander

 
Method
  1. Heat the oil in a deep non-stick pan and add the cumin seeds and aniseeds.
  2. When the seeds crackle, add the asafoetida and green chillies and sauté on a medium flame for a few seconds.
  3. Add the tomatoes, green peas, dry mango powder, chaat masala, sugar and salt and cook for 2 to 3 minutes.
  4. Add the butter and sprinkle lemon juice, sev and coriander over it.
  5. Serve hot.
RECIPE SOURCE :Mutter Chaat (100 Calorie Recipe) by Tarla Dalal

Sunday, May 11, 2014

Chana Dal and Cabbage Tikki

Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tava to enjoy the perfect texture. Being cooked with minimal oil, these tikkis are light but still sumptuous enough to keep you going till the next meal.

Preparation Time: 
Cooking Time: 
Makes 6 tikkis


Ingredients

1 cup soaked and drained chana dal (split bengal gram)
1/2 cup finely chopped cabbage
1 tbsp roughly chopped green chillies
2 tbsp finely chopped mint leaves (phudina) leaves
a pinch of turmeric powder (haldi)
1 1/2 tsp cumin seeds (jeera) powder
2 tbsp low-fat curds (dahi)
salt to taste
1/4 cup besan (bengal gram flour)
1 3/4 tsp oil for cooking

For Serving
green chutney

 
Method
  1. Combine the chana dal, green chillies and 2 tbsp of water in a mixer and blend in a mixer to a coarse paste.
  2. Transfer the paste into a bowl, add all the remaining ingredients and mix well.
  3. Divide the mixture into 6 equal portions and keep aside.
  4. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
  5. Shape a portion of the mixture into a 63 mm (2½ “) flat round tikki and immediately cook it on the tava (griddle) on a slow flame, using ¼ tsp oil, till it turns golden brown in colour from both the sides.
  6. Repeat the step 5 to make 5 more tikkis.
  7. Serve immediately with green chutney.
Handy tip:
  1. Make the mixture for the tikkis just before cooking them and shape them one by one and directly cook them on a tava (griddle) and also do not shape the tikkis in advance.












Saturday, May 10, 2014

Lauki aur Phudine ka Raita

This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requirements.
Lauki aur Phudine ka Raita, this tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita.

Preparation Time: 
Cooking Time: 
Serves 4.


Ingredients
 
Method
  1. Steam the bottle gourd for 4 to 5 minutes. Allow to cool completely.
  2. Combine all the ingredients in a serving bowl and whisk well.
  3. Serve chilled.





















RECIPE SOURCE : Lauki and Phudina Ka Raita by Tarla Dalal

Friday, May 09, 2014

Banana Apple Porridge

A healthy duet of grains like broken wheat and oats with fruits like banana and apples, this porridge is flavoursome and truly tempting. Sautéing the broken wheat and oats before cooking chases away the raw smell, while the cinnamon powder and fruits enhance the flavour and aroma further. The Banana and Apple Porridge is an ideal way to start a morning, as it not only gives a lot of energy but is also brimming with calcium, protein, fibre, etc.
Banana Apple Porridge,  a healthy duet of grains like broken wheat and oats with fruits like banana and apples, this porridge is flavoursome and truly tempting.

Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients

1 cup sliced bananas
1/2 cup apple cubes (unpeeled)
1/4 cup broken wheat (dalia) , washed and drained
1/4 cup quick cooking rolled oats
2 cups low-fat milk , 99.7% fat-free
2 tsp low-fat butter
1 tbsp powdered sugar
1/4 tsp cinnamon (dalchini) powder

 
Method
  1. Heat the butter in a pressure cooker, add the broken wheat and sauté on a slow flame for 1 minute.
  2. Add the oats and sauté on a slow flame for another 2 minutes.
  3. Add the milk and 1 cup of water, mix well and pressure cook for 2 whistles.
  4. Allow the steam to escape before opening the lid.
  5. Add the sugar and cinnamon powder, mix well and cool slightly.
  6. Refrigerate for at least 1 hour.
  7. Just before serving, add the banana and apples and mix well.
  8. Serve immediately.












RECIPE SOURCE :Banana Apple Porridge by Tarla Dalal

Thursday, May 08, 2014

Mango Rabdi Gateau

A delightful combination of rabdi and mangoes interlaced between layers of vanilla sponge and topped with fresh cream.

Preparation Time : 
Cooking Time: 
Baking Time: 30 minutes.
Serves 4 to 6.

 
Ingredients 
For the sponge cake 
1/2 tin (200 grams) condensed milk
140 gms self raising flour
1 tsp levelled, baking powder
1/2 tsp baking soda
60 ml melted butter or margarine
1 tsp vanilla essence

For the mango rabdi filling
 
1/2 ltr milk
6 tbsp sugar
1/4 tsp cardamom (elaichi) powder
a pinch of nutmeg (jaiphal) powder
1/2 cup cream, chilled
1/2 cup mango puree

To be mixed into a soaking syrup
1/2 cup water
2 tbsp sugar
2 tbsp mango puree

For the whipped cream
1 cup fresh cream
3 tbsp sugar
1/4 tsp vanilla essence

Other ingredients
1 mango, chopped into pieces

 
Method
For the sponge cake

  1. Sieve the flour, baking powder and soda bi-carb together.
  2. Mix the flour mixture, condensed milk, melted butter, essence and 75 ml. of water and beat well.
  3. Pour the mixture into a greased and dusted 150 mm. (6") diameter tin.
  4. Bake in a hot oven at 200 degree C (400 degreeF) for 10 minutes. Then reduce the temperature to 150 degree C (300 degree F) and a bake for a further 15 minutes.
  5. The cake is ready when it leaves the sides of the tin and is springy to touch. When ready, remove from the oven and leave for 1 minute. Invert the tin over a rack and a tap sharply to remove.
  6. Cool the cake.
For the mango rabdi filling
  1. Simmer the milk in a broad non-stick pan till it reduces to one third.
  2. Add the sugar, cardamom powder and nutmeg powder. Cool the rabdi and keep aside.
  3. Whisk the cream till soft peaks form.
  4. Add the rabdi and the mango puree and mix well.
  5. Chill and keep aside.
For the whipped cream
  1. Chill the fresh cream.
  2. Add the sugar and vanilla essence and whisk till soft peaks form.
  3. Keep refrigerated till required.
How to proceed
  1. Slice the sponge cake horizontally into two.
  2. Soak the lower layer of the sponge cake with the soaking syrup.
  3. Spread a generous layer of the mango rabdi filling and top with some mango pieces.
  4. Place the other layer of the sponge cake on top and soak with the soaking syrup.
  5. Top with the whipped cream and decorate with the remaining mango pieces.
  6. Chill and serve.
Tips
  1. You can buy ready-made rabdi if your are in a hurry.
 
RECIPE SOURCE : Mango Rabdi Gateau by Tarla Dalal

Wednesday, May 07, 2014

Paneer Masala

The desi tongue drools at the sight of Paneer Masala. It is perhaps the first dish that comes to mind when one thinks of paneer. A succulent tomato-based gravy flavoured with an elaborate masala paste containing almost all the spices in your masala dabba together with onions, coconut, and other ingredients, plays host to cubes of soft, fresh paneer. Paneer absorbs the tangy flavours well, making the overall effect very enjoyable indeed.
Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients

1 1/2 cups paneer (cottage cheese) cubes
1 tbsp oil
1 cup finely chopped tomatoes
1/2 cup fresh cream
salt to taste

To Be Ground Into A Smooth Paste (using Little Water)
3/4 cup roughly chopped onions
2 tsp khus-khus
1 tbsp grated fresh coconut
2 sticks cinnamon (dalchini)
2 cloves (laung / lavang)
6 peppercorns (kalimirch)
6 whole dry kashmiri red chillies , broken into pieces
1 tbsp coriander (dhania) seeds
1 1/2 tsp cumin seeds (jeera)
5 garlic (lehsun) cloves

For Serving
parathas

 
Method
  1. Heat the oil in a kadhai, add the prepared paste and cook on a medium flame for 2 minutes, while stirring occasionally.
  2. Add the chopped tomatoes and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  3. Add the cream, ½ cup of water and salt, mix well and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
  4. Add the paneer, mix gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  5. Serve hot with parathas.
RECIPE SOURCE : Paneer Masala by Tarla Dalal

Tuesday, May 06, 2014

Mag Dal Ni Kachori ( Gujarati Recipe)

Crispy, flaky shells with a delectably spicy filling of cooked and seasoned yellow moong dal, every bite of these kachoris is worth a fortune! these can be eaten as a snack, or along with your meals. This dish gets a protein boost due to the moong-based filling, making it a great choice for kids. Take care to deep-fry these kachoris on a very slow flame to ensure even cooking and also to make the crust nice and flaky.
Preparation Time: 
Cooking Time: 
Makes 10 to 12 kachoris


Ingredients


For The Dough
 

3/4 cup plain flour (maida)
2 tsp melted ghee
salt to taste

For The Stuffing
 

1 1/2 cups boiled yellow moong dal (split yellow gram) , soaked overnight and drained
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 tsp carom seeds (ajwain)
1/2 tsp fennel seeds (saunf)
1/2 tsp sesame seeds (til)
1/2 tsp asafoetida (hing)
1/2 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/2 tsp ginger-green chilli paste
2 tsp fennel powder
2 tsp sugar
salt to taste

Other Ingredients
oil for deep-frying

For Serving
khajur imli ni chutney

 
Method
For the dough

  1. Combine all the ingredients in a bowl, add enough water and knead into soft dough using enough water.
  2. Divide the dough into 10 to 12 small equal portions and roll out each into a 63 mm (2”) diameter thin circle. Cover with a wet muslin cloth and keep aside.
For the stuffing
  1. Drain the moong dal, add 2 to 3 tbsp of water in a bowl. Place the bowl in a pressure cooker and pressure cook for 1 whistle.
  2. Allow the steam to escape before opening the lid. Drain again and keep aside.
  3. Heat the oil in a broad non-stick pan, add the cumin seeds, carom seeds, fennel seeds, sesame seeds, asafoetida and sauté on a medium flame for a few seconds.
  4. When the seeds crackle, add the moong dal, turmeric powder, chilli powder, ginger-green chilli paste, fennel powder, sugar and salt and mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
  5. Remove from the flame and cool slightly.
  6. Divide the stuffing 10 to 12 equal portions and keep aside.
How to proceed
  1. Place a dough circle on a flat dry surface and put a portion of the stuffing in the centre and seal the edges on top.
  2. Give a round shape to each kachori by rolling between the palms.
  3. Repeat the steps 1 and 2 to make more kachoris.
  4. Heat the oil in a kadhai and deep-fry a few kachoris at a time on a slow flame till they turn crisp and golden brown in colour from all the sides.
  5. Drain on an absorbent paper and serve hot.
RECIPE SOURCE :Mag Dal Ni Kachori by Tarla Dalal

Monday, May 05, 2014

Chilli Garlic Noodles ( Easy Chinese Recipe)

For those who love their noodles spicy! this preparation is a must for the chilli and garlic lovers and the fact that it is really simple to make, makes it an all time favourite. Serve these with the stir fried chinese greens recipe for a soothing and colourful accompaniment.
Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients

2 cups boiled noodles
1/4 cup chopped spring onion greens
1/4 cup schezuan sauce
1 tbsp chilli oil
1 tbsp oil
salt to taste

 
Method
  1. Heat the oil thoroughly in a large wok or pan.
  2. Add the spring onion greens, noodles, schezuan sauce and salt and sauté over a high flame for a few seconds.
  3. Pour the chilli oil on top and toss well.
  4. Serve hot.
RECIPE SOURCE : Chilli Garlic Noodles by Tarla Dalal

Sunday, May 04, 2014

Corn Methi Pulao

The sweetness of corn and the innate bitterness of methi complement each other well in this pulao. By using simple seasonings and the pressure-cooking technique, tasty corn methi pulao can be prepared quite fast.

Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients
 
Method
  1. Wash the rice and keep aside.
  2. Heat the butter and oil in a pressure cooker, after heated add the peppercorns, cinnamon, cloves, cardamom and sauté for ½ a minute.
  3. Add the onions and sauté for 1 to 2 minutes.
  4. Add the fenugreek leaves, corn kernels and sauté for 1 minute.
  5. Add the rice and 2 cups of hot water, salt, turmeric powder, green chillies and stir for a few seconds.
  6. Pressure cook for 2 whistles. Allow the steam to escape before opening the lid.
  7. Serve hot with fresh curds.

Saturday, May 03, 2014

Beetroot and Sesame Roti

A colourful roti tinged by the pink shades of beetroot and the savoury touch of til, with coriander powder and chilli powder for added flavour, the Beetroot and Sesame Roti is an ideal breakfast to pack in your kids’ lunch boxes as it is non-messy, tasty and healthy too!
Beetroot and Sesame Roti, a colourful roti tinged by the pink shades of beetroot and the savoury touch of til, with coriander powder and chilli powder for added flavour.
Preparation Time: 
Cooking Time: 
Makes 8 rotis


Ingredients

 
Method
  1. Combine all the ingredients in a deep bowl and knead into soft dough, using very little water.
  2. Divide the dough into 8 equal portions and roll out each portion into a circle of 100 mm (4") diameter, using a little whole wheat flour for rolling.
  3. Heat a non-stick tava (griddle) and cook each roti, using ¼ tsp of oil, till it turns golden brown in colour from both the sides.
  4. Allow the rotis to cool completely. 
How to pack
  1. Wrap in an aluminium foil and pack in a tiffin box.












Friday, May 02, 2014

Italian Style Tossed Salad

This salad is a healthy mixture of a selection of low cal veggies, which can be put together in no time at all. The honey and basil dressing lends this salad an exotic flavour.
Preparation Time: 
Makes 4 servings


Ingredients


2 cups iceberg lettuce , torn into small pieces
1/2 cup mushrooms (khumbh) , sliced and
1/2 cup broccoli florets , boiled
1/2 cup carrot , cubed and boiled
1/4 cup onion cubes

To Be Mixed Into A Dressing
1 tsp honey
1 tsp lemon juice
1 tbsp chopped basil
salt and to taste

 
Method
  1. Combine all the ingredients together and refrigerate till required.
  2. Toss the salad with the dressing and serve immediately.