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Thursday, March 26, 2009

Spicy Chana

  To serve : 4

  Cooking time : 40 minutes

  Calories per serving : 250

 

Ingredients

    200gm white chana ; a pinch  of baking  powder ; 3-4 cloves 2-3 tejpatta ; 3-4 cardmom ; a pinch of asafoetida ; 2-3 onion ;  2 tomatoes ; salt to taste ; 1 tbsp red chilli powder ; 1 tsp turmeric powder ; 1 tbsp ginger garlic paste ;1 tbsp tamarind  paste ; 1tbsp chana masala ; 1 tsp oil .

 

Method

1.      Wash the gram and soak overnight after adding baking powder . Put gram in a casserole and heat for 15 minutes on HIGH with ½ cup water . Grind onion in a mixer and puree tomatoes . Put oil in a glass casserole  and heat for 40 seconds on HIGH power .

2.      Add onion , garlic and ginger paste to it . Also put green chillies and sauté . Now microwave it for 6-8 minutes on HIGH . Put tomato ,chana masala , asafetida , red chilli powder   and  microwave it for 2 minutes on MEDIUM .

3.      Add gram to the  above and microwave  for 8-10 minutes on MEDIUM .Also add tamarind paste to water and cook for 5 minutes at the same temperature . Stand for 5 minutes before serving .

Wednesday, March 25, 2009

Kofta Curry

To serve : 4

Cooking time : 11 minutes

Calories per serving : 300

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 Ingredients

    For kofta : 250gm grated cabbage ; 250gm grated ghia ; 1 cup grated tofu ; a pinch of baking powder .

   For curry : 200gm beaten hung curds ; 8-10cloves of garlic paste ; 4-5 green chilli paste ; 8-10 curry leaves ; ½ turmeric powder ; ½ tsp garam masala powder ; 1 cup water ; 1tsp oil ; 2 tbsp chopped coriander leaves ; salt and pepper to taste .

 Method

1.      Prepare balls of cabbage and ghia   by mixing tofu , flour and baking powder and grill them . Take a covered casserole and 1 cup of water   and salt   and cook on HIGH for 4 minutes . Set aside to cool .

2.      Add curd to garlic and green chillies paste and whisk them to get a thick batter . Take another bowl  and add oil to it and heat on HIGH for 50 seconds . Now add ground masala paste to it and heat on HIGH  power for 2 minutes .

3.      Combine this with turmeric powder , garam masala and salt  and bring to boil on HIGH for 2-3 minutes . Now add grill balls to it and  cook on MEDIUM power for another 2-4 minutes . Serve hot .

Thursday, March 19, 2009

Vegetable Sweet and Sour

     To serve : 4

     Cooking time : 11 minutes

     Calories per serving : 190


 Ingredients

    50gm cabbage chopped ; 50gm capsicum diced ; 50gm baby carrots ; 50gm beans slotted ; 100gm baby tomatoes ; 100gm baby sweet corns ; 5-6 cloves of garlic chopped ; 4-5 spring  onions ; 2-3 green chilli chopped ; 2tbsp tomato puree ; 2tbsp flour ; 2tbsp soya sauce ; 1tbsp vinegar ; 2tbsp brown sugar ; 1tsp oil ; salt and black pepper to taste .

 

Method

1.      In a casserole add all vegetable expect garlic and spring onions and steam on HIGH power for 5-6 minutes . Cover it and keep aside covered .

2.      In another casserole , put oil and heat on HIGH power for 40 seconds .

3.      To it , add chopped garlic and spring onion and cook for 2 minutes on HIGH power .

4.      Now add all other ingredients , cooked vegetables and flour dissolved in 1 cup of water and cover it and cook for 3-4 minutes on HIGH .

5.      Let it stand for 4 minutes before serving . Serve with wholewheat noodles or fried brown rice .

Wednesday, March 18, 2009

Karhi pakora

  To serve :4

  Cooking time : 13 minutes

   Calories per serving : 143


 Ingredients

    2 cups hung curd ; 2tbsp besan ; 1tbsp chopped ginger ; curry leaves for taste  ;  2green chilli ; salt and red chilli powder to taste ; pakoras ; For tempering ½ tbsp cumin seeds ; ½ tbsp fenugreek seeds ; 1 tbsp oil ; ¼ tsp asafetida powder ; ½ tsp musterd seeds ; ½ turmeric powder .

 

Method

1.      Whip the hung curd and add water to obtain a pouring consistency . Add besan and salt to it and set aside .

2.      Heat oil in a dish on HIGH for 40 seconds .

3.      Add red chilli powder , cumin seeds , muster seeds fenugreek seeds, curry leaves and asafetida and cook on HIGH power for 2 to 4 minutes.

4.      Mix the curd mixture and microwave on HIGH for 8 -10 minutes .

5.      Add pakoras and microwave on HIGH power for another 2 minutes . Stir 2-3 times during cooking .

6.      Serve hot with rice or chapattis .

Tuesday, March 17, 2009

Tasty Tofu {paneer}

  To serve : 4

  Cooking time : 7 minutes

  Calories per serving : 230


Ingredients

    2 medium onion  paste ; 200gm tomato puree ; 1 tsp ginger –garlic paste ; 250gm tofu{paneer}  cut into pieces ; 1 tsp chilli paste; ½  tbsp oil ; ½ tsp garam masala powder ; 3 tsp hung curd , beaten ; ½ bunch coriander leaves ; salt and black pepper to taste .

 Method

1.      Heat oil in a casserole on HIGH power at least 40 seconds .

2.      Now add salt and black pepper and garam masala  and microwave on HIGH power for 1 minutes . Now add onion paste ; ginger-garlic paste ; chilli paste ; cook on HIGH power for 3-4 minutes .

3.      Now add beaten curd and mix . Also add tofu pieces . Mix and microwave on MEDIUM for 2- 3 minutes .

4.      Before  serving garnish with chopped coriander leaves . Serve hot .

Monday, March 16, 2009

Chicken Biryani

   To serve : 6

   Cooking time : 12 minutes

   Calories per serving : 300


 Ingredients

    500gm  basmati rice ; 500gm chicken boneless-cut into pieces and fresh ; 4 medium onion sliced; 1tbsp ginger paste ; 3 medium tomato puree; ¼ tsp turmeric powder ; 1tsp garam masala ; 4 cloves ; 6-8 black pepper corns ; 1tbsp oil ; 2 tbsp almonds ; 8-10 strands of saffron ; salt to taste .

Method

1.      Wash and soak rice for half  an hour . Then boil rice in a casserole with salt and 1 tbsp oil on HIGH for 5-6 minutes . The rice should  be removed when slightly  undercooked.

2.      Now take a casserole and heat oil on HIGH for 50 seconds . Add sliced onions , cumin seeds , salt , turmeric , pepper corns and tomato puree , ginger-garlic paste and microwave covered on HIGH for  2-4 minutes .

3.      Add chicken  pieces and cook  covered on HIGH for 2-4 minutes at MEDIUM. Sprinkle garam masala and stand it for 10 minutes . Garnish with fried nuts and saffron .

 

Matar Pulao

   To serve : 4

  Cooking time :20 minutes

  Calories per serving: 300


Ingredients

     2 cups brown rice; 100gm fresh peas; 1 tomato chopped; 1 tsp cumin seed;  2-3 tej patta ; 2-3 cloves ; 1 tsp fresh coriander, chopped; 2 tsp ginger, finely chopped; 1 tbsp  fresh mint; 1tsp oil; 4 cup water;  salt to test .

 Method

1.      Soak brown rice over night .

2.      Heat oil in a casserole on MEDIUM power for 50 second . Add  onion and sauté it .

3.      Add cumin seed ,ginger , green chilli , tej patta , salt to it . Let it crackle . Cover the dish and cook on HIGH power for 2-3 minutes .

4.      Now add tomato , brown rice ,mint , colves, coriander , and  water. Let it cook at HIGH power for 6 to 8 minutes , then simmer on LOW for another 10 minutes .

5.      Keep it for 5 minutes before serving with fresh curd. 

Tuesday, March 10, 2009

Butter Chicken

   To serve: 4

  Cooking time: 20 minutes

  Calories per serving: 200

  With butter: 225


 

Ingredients :

   500gm boneless chickens pieces; 1 large tomato {boiled and cut}, 1 tbsp ginger, garlic paste,2 tbsp lemon juice, 1 tbsp red chili powder, 1 tbsp meat masala, 1 tbsp garam masala, 1 tbsp kasori methi, 1 cup hung curd, beaten, 1 tbsp oil, salt and pepper to taste.

 Method : 

 

1.                  Wash chicken pieces and apply lime juice al over, keep it for 10 –15 minutes to marinate. Grind tomatoes and onions in a mixer. Grill the marinated pieces on the high rack on HIGH for 10 minutes.

2.                  Put oil in a casserole and heat it on HIGH for 40 seconds. Now put ginger – garlic paste in the oil and sauté. Ad onion and tomato paste to it. Add meat masala and microwave on HIGH power for 6-8 minutes. Stir it once or twice in between. Now put marinated chicken pieces into the above mixture.

3.                  Add curd, salt, red chilli powder, garam masala and green cardamom powder and microwave it for at least 6 minutes on HIGH power setting. Serve hot with low-fat butter after garnishing with coriander.   

Monday, March 9, 2009

Delicious Dhokla

           To serve: 4

            Cooking time: 6 minutes

             Calories  per serving:240


   Ingredients

            400gm hung curds; 200gm moong dal green; 1/2tsp of soda-bicarbonate; a pinch of sugar; salt to taste

    For tempering

          1 tsp oil; 1tsp mustard  seeds; 1 bunch of fresh coriander leaves chopped; 5-6 green chillies; 1tsp mango powder.

    Method

1.      Soak the moong dal over night .Grind it into a thing paste and add curd. Keep the mixture over night for fermentation. ..

2.      Grease the dish for dhokla. Now add soda bi-carb, salt , and sugar  and beat till the mixture is smooth.

3.      Spread the batter on the greased dish and microwave on HIGH power for 4-5 minutes. Upon cooling , cut the dhokla into small even pieces.

    For tempering

            4. Put oil in the dish and heat for 1 minute on HIGH power. Add  mustard  seeds, mango powder and green chillies and microwave for 2 to 3 minutes on HIGH power.

          5.   Finally add the already cut pieces of dhokla  to the oil. Garnish with chopped coriander leaves. Serve with pudnia