1. Baked Cauliflower
Cauliflower is rich in proteins and extremely low in fat. Like its cousin broccoli, cauliflower is also a good source of multiple vitamins. This particular dish mixes the nutrient value of chickpea (Kabuli chana) with that of cauliflower. You can also use broccoli in place of cauliflower. Take care that the cauliflower is fresh.
- 500 gm cauliflower cut into large 2.5-3-inch flowerets,
- sieved from boiling water for 5 minutes and drained 200 gm boiled chickpeas (Kabuli chana)
- 1 large potato cut into thick 2.5-inch long and 2-inch thick fingers and baked
- 1 medium carrot boiled and cut into 2.5-inch length
- 2 tbsp flour (maida)
- 2 tsp cooking oil
- Salt to taste
- Fresh ground pepper
- 2 tbsp grated cheese (optional and prepared from skimmed milk)
- 2 tbsp onion-garlic-green chilli paste
- Saute the onion-garlic paste for 3-4 minutes till it is done.
- Add the flour slowly and stir continuously till the paste turns pinkish.
- Add water, stirring continuously until the mixture turns into thick gravy.
- Add the vegetables and chickpeas, salt and pepper and mix thoroughly.
- Pour in a baking dish, sprinkle grated cheese and bake in medium hot oven for 10-15 minutes.
2. Stuffed Tomatoes
Tomatoes are an all-time favourite with most people. Besides being rich in vitamins and iron it is also helpful in preventing some kinds of cancer.
- 8 medium-sized firm tomatoes
- 2 tsp melted margarine
- 1 turnip, grated
- 50 gm chopped walnuts (optional)
- 1 tbsp fresh coriander leaves
- 1 tbsp dried mint or dill leaves or parsley leaves
- 40 gm whole wheat bread crumbs
- Salt and pepper to taste
- Scoop out the pulp from the tomatoes and keep aside.
- Care must be taken that you leave a thick structure.
- Fry the turnips in a non-stick pan till it becomes brown.
- Add tomato pulp and saute for another two minutes.
- Add the rest of the seasoning and herbs and cook for another three minutes.
- Allow the mixture to cool
- Stuff the tomatoes with this filling, replace the lid and arrange in a shallow baking tray.
- Sprinkle melted butter and bake in a preheated oven to 1800 C for about 40 minutes.
- Garnish with fresh coriander leaves.
- Serve hot.
A south Indian dish that is gaining wide popularity due to its low calorie content.
- 1/2 cup black gram dal
- 2 tsp fenugreek
- 1 cup emiched long-grain rice
- 2 tbsp lime juice (optional)
- 2 cups water
- Soak black gram dal and fenugreek together and rice separately for at least 6 hours.
- Using a blender, with less than 1/3 cup of water, blend rice first and keep it separate.
- Next, with less than 1/3 cup of water, blend black gram dal and fenugreek together.
- Combine the two mixtures. The batter should not be too thick or too thin. If you take the batter and pour it out of a spoon, the spoon flow should be even.
- Keep the batter in a big pot for at least 12 hours until it ferments and tastes a bit sour. If you do not get a sour flavour, add limejuice.
- Heat a non-stick pan until it becomes medium hot and wipe the pan with a little oil dipped on a cloth or paper towel.
- When the pan becomes hot, take a small scoop of batter and pour it onto the pan.
- Spread it aroUnd and make a small circle of batter.
- Flip it over to the other side when one side is done, that is, when air bubbles begin to appear.
- Reduce the heat to medium before you cook the next one.
4. Lemon Rice
A low-calorie recipe combining the goodness of lemon (rich in vitamin C and calcium) and vegetables.
- 1 cup long-grain white rice 1 tsp mustard seeds
- 1 tsp black gram dal
- 1 tsp split yellow peas
- 1 green chilli
- 1/8 tsp oil
- 1/4 tsp fenugreek (methi)
- 1 tsp turmeric
- 1/4 tsp ginger
- 1/4 tsp cumin
- 6 tbsp lemon juice
- Fresh curry leaves to taste
- Cook rice in water until done.
- Fry mustard seeds, black gram dal, and yellow split peas in oil.
- Set them aside.
- Fry chilli, fenugreek, turmeric, ginger, and cumin in oil.
- Add all of them to the cooked rice.
- Mix thoroughly.
- Add lemon juice and curry leaves.
1. Bhapa Ilish Patey (Bengali steamed Hilsa fish)
- A protein-rich, low-fat recipe.
- 600 gm Hilsa fish
- 1 1/2 tsp turmeric powder
- Salt to taste
- 40 gm mustard seed paste
- 20 gm green chilli paste
- 4 green chilli slits
- 10-12 gm mustard oil (for marination)
- Cut the fish into dames and wash well in cold water.
- Apply turmeric and salt on the fish and set aside for 20 minutes.
- Blend together freshly ground fine mustard paste, green chilli paste, oil, cream and turmeric powder (1 tsp).
- Dip the pieces of marinated fish in this masala and put in the steaming casserole of the pressure cooker.
- Pour four cups of water in the cooker and bring to boil. Adjust the steamer casserole and steam under simmering temperature for 8 minutes. Take off the fire and release the steam.
- Serve hot with boiled rice garnished with slit green chillies.
2. Grilled Prawns
- 400 gm fresh prawns
- 3/4 cup curd
- 3 tbsp limejuice
- 1 clove garlic, minced
- 1 tsp salt
- 1/2 tsp ground ginger
- 1/4 tsp ground cumin seeds
- 1/4 tsp turmeric
- 1/4 tsp garam masala
- 1 tsp vegetable oil
- Mix all the ingredients (except the oil) in a bowl. Mix well to coat the prawns evenly. Cover and refrigerate for at least 2 hours.
- Preheat in broiler or oven.
- Thread the prawns on skewers and brush lightly with oil. Broil or grill, turning frequently, for about 8 to 10 minutes.
3. Baked Chinese Chicken Wings
This is an extremely easy-to-cook recipe.
- 1 kg chicken wings
- 4 tbsp soya sauce
- 2 tbsp lemon juice
- 2 tbsp grated fresh ginger or 1 tsp dried ginger powder
- 2 tsp honey
- 2 tbsp tomato ketchup
- Mix all the ingredients and marinate chicken wings for several hours.
- Place in a greased baking dish and bake in a moderate oven till well done.
4. Baked Fish
Fish is considered to be the best non-vegetarian dish. Like other seafood, it is a good source of polyunsaturated fatty acids and proteins. Care must be taken that the fish is fresh and the thorns are completely removed.
- 250 grams fish (red snapper or Hilsa are best)
- 2 cups (200 gm) tomatoes
- Olive oil (to grease the fish)
- 2 cloves garlic
- 1 onion, chopped Salt and pepper to taste
- Poke the fish gently with a fork.
- Coat fish lightly with olive oil and grease it with salt and pepper and lay in a shallow baking dish.
- Put in a 3500 F oven to bake.
- Till the fish is baking, saute the onions and garlic till they become translucent (you don’t have to brown them).
- Add tomatoes till it becomes tender. Keep the sauce aside.
- When the fish is done, take it out of the oven and garnish it with hot tomato sauce.