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TEX’S INDIAN

—

by

Philip Archer
in ,

 

HAPLI KABAB

INGREDIENTS

For Marination

  • 1 Pound/ 450 g Ground Lamb
  • 1 Tablespoon Minced Garlic
  • 1 Tablespoon Finely Chopped Ginger
  • 1 Teaspoon Cayenne Powder
  • 1/2 Teaspoon Grounded Black pepper
  • 1/2 Cup Yogurt
  • 1/2 Cup Finely Chopped Scallions
  • 1/4 Cup Fresh Cilantro Finely Chopped

For Making Kebab Patties

  • 2 Beaten Eggs
  • 2-4 Tablespoon(s) Besan (Gram Flour)

For Frying Kebabs

  • olive oil

INSTRUCTIONS

Marination Instructions

  1. Put all the ingredients given under marinate heading, except lamb, in a food processor & process in pulse mode.
  2. Now transfer the contents of food processor to a bowl & put ground lamb in it. Mix well & let it marinate for about 4-6 hours on room temperature

To Form Kebab Patties

  1. Add beaten eggs & besan (gram flour) to the marinated mixture. Mix well
  2. Knead the mixture just like dough for chapattis.
  3. Form oval shaped patties about 5 inches/ 10 cm long & ½ inch/ 1.5 cm thick. Refrigerate the patties for about 2 hours.

To Fry

  1. Heat olive oil in a pan.
  2. Place the kebabs carefully in the pan & fry the kebabs until golden brown.
  3. Fry each kebab for about 4-6 minutes on each side.
  4. Serve hot with Green Coriander Chutney, lemon wedges & onion rings.

 

CHICKEN TIKKA KEBAB

INGREDIENTS

  • 1 lb / 450 g Chicken thighs boneless skinless, cut into 1.5-2 inch / 5 cm cubes
  • 1 tablespoon olive Oil
  • ½ cup Red Onion cut into 2 inch/ 5 cm cubes, layers separated
  • ½ cup Green Bell Pepper cut into 2 inch/ 5cm cubes
  • ½ cup Red Bell Pepper cut into 2 inch / 5 cm cubes
  • Lime wedges to garnish
  • Onion rounds to garnish

For marinade

  • ½ cup Yogurt Greek
  • ¾ tablespoon Ginger grated
  • ¾ tablespoon Garlic minced
  • 1 tablespoon Lime juice
  • 2 teaspoon Kashmiri red chili powder mild, adjust to taste
  • ½ teaspoon Ground Turmeric (Haldi powder)
  • 1 teaspoon Garam Masala Find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 1 teaspoon Coriander powder (Dhaniya powder)
  • ½ tablespoon Dried Fenugreek leaves (Kasoori Methi)

INSTRUCTIONS

  1. Combine all ingredients for the marinade in a bowl and mix well. Add chicken and coat on each side with the marinade. Let it rest for anywhere between 30 minutes to 8 hours in the refrigerator.
  2. When ready to cook, add the oil, onions, green and red bell pepper to the marinade. Mix well.
  3. Thread the marinated chicken, peppers and onions in the skewers alternating between each.

AirFryer Method:

  1. 1 Lightly grease the air fryer basket.
  2. Arrange the chicken sticks in airfryer Cook at 180°C /350°F for 10 minutes.
  3. Turn the chicken sticks and cook for 7 more minutes, then serve.

Oven Method:

  1. Prepare a baking tray lined with parchment paper or foil.
  2. Place a rack over top.
  3. Preheat the oven to 200 °C/ 180 °C (400° F) Gas 6.
  4. Place the skewers on the rack, then bake for 15-20 minutes until chicken is well cooked.
  5. Turn on your oven’s broiler and broil the Tikka Kebabs for about 5 minutes to get the char marks.
  6. Enjoy!

INDIAN-STYLE EGGS

INGREDIENTS

  • 8 egg
  • 2 tablespoon virgin olive oil
  • 2 teaspoon coriander seeds
  • 2 medium finely chopped onion
  • 2 large finely chopped ginger
  • 1/2 tablespoon turmeric
  • 500 gm tomato
  • 2 finely chopped red chilli
  • 1/2 cup finely chopped coriander leaves
  • 4 tablespoon water
  • 2 black pepper as required

INSTRUCTIONS

  1. Heat oil in a large frying pan over medium heat. Add coriander seeds and cook for 30 seconds or until fragrant. Add onions and cook, stirring often, for 10 minutes or until golden.
  2. Add ginger, garlic and turmeric and cook for 1 minute.
  3. Add tomatoes, chillies and 2 tbsp water, bring to a simmer and cook, stirring occasionally, for 8-10 minutes or until tomatoes are saucy.
  4. Stir in coriander leaves and season well pepper.
  5. Spread mixture evenly over the base of pan. Make a hollow in the tomato mixture, then break an egg into the hollow. Continue with remaining 7 eggs, spacing them evenly.
  6. Cover and cook for 10 minutes. Spoon eggs and sauce into serving bowls and serve.

THAI BEEF SATAY

INGREDIENTS

  • 24 (6-inch/ 15 cm) wooden skewers, soaked 15 minutes in water
  • 1 pound flank steak, cut into 24 thin slices
  • 1/2 cup reduced-fat creamy peanut butter
  • 2 tablespoons light soy sauce
  • 2 tablespoon olive oil
  • 1 teaspoon crushed red pepper

INSTRUCTIONS

  1. Preheat oven to 350°F/180°C).
  2. Thread slices of beef onto skewers and place on a rimmed baking sheet.
  3. In a small saucepan over low heat, combine peanut butter, soy sauce, olive oil and crushed red pepper; cook until melted and smooth, stirring occasionally.
  4. Brush evenly over beef skewers, completely coating them, and bake 8 to 10 minutes or until desired doneness.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving% Daily Value *

Calories 138

Calories from Fat 77

Total Fat 8.5 g 13 %

Saturated Fat 2.5 g 13 %

Trans Fat 0.0 g 0 %

Protein 11 g 23 %

Cholesterol 27 mg 9 %

Sodium 194 mg 8 %

Total Carbohydrates 4.5 g 2 %

Dietary Fiber 0.6 g 3 %

Sugars 1.2 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Thai Beef Satay | EverydayDiabeticRecipes.com

 

TAVA FISH FRY

INGREDIENTS:

  • Fish – 3 pieces (any white fish)
  • Olive Oil – 4 to 5 tblspn
  • For Marination:
  • Chilli Powder – 1 tblspn
  • Kashmiri Chilli Powder – 2 tblspn
  • Turmeric Powder / Manjal Podi – 1 tsp
  • Coriander Powder – 1.5 tblspn
  • Pepper Powder – 2 tsp
  • Ginger Garlic Paste – 1 tblspn
  • Garam Masala Powder – 1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Coriander Leaves – 2 tblspn finely chopped
  • Curry leaves – 2 tblspn finely chopped
  • Lemon Juice – 1 tblspn
  • Water as needed

INSTRUCTIONS:

  1. Clean fish pieces, make deep slashes in it.
  2. Mix all the ingredients for marination and add very little water and make it into a thick paste.
  3. Apply masala all over the fish, deep into the slits and slashes.
  4. Leave this to marinate for 30 mins.
  5. Heat olive oil in a pan, place fish over it. Cover it and cook on a medium low heat for 5 to 6 mins. Now flip over and cook on high heat for 5 more mins. Now the fish is done.
  6. Serve with steamed vegetables or a salad.

CHAPLI KABAB LAMB VERSION

INGREDIENTS

For Marination

  • 1 Pound/ 450 g Ground Lamb
  • 1 Tablespoon Minced Garlic
  • 1 Tablespoon Finely Chopped Ginger
  • 1 Teaspoon Cayenne Powder
  • 1/2 Teaspoon Grounded Black pepper
  • 1/2 Cup Yogurt
  • 1/2 Cup Finely Chopped Scallions
  • 1/4 Cup Fresh Cilantro Finely Chopped

For Making Kebab Patties

  • 2 Beaten Eggs
  • 2-4 Tablespoon(s) Besan (Gram Flour)

For Frying Kebabs

  • Olive oil

INSTRUCTIONS

Marination Instructions

  1. Put all the ingredients given under marinate head, except lamb, in a food processor & process in pulse mode.
  2. Now transfer the contents of food processor to a bowl & put ground lamb in it. Mix well & let it marinate for about 4-6 hours on room temperature

To Form Kebab Patties

  1. Add beaten eggs & besan (gram flour) to the marinated mixture. Mix well
  2. Knead the mixture just like dough for chapattis.
  3. Form oval shaped patties about. Refrigerate the patties for about 2 hours.

To Fry

  1. Heat olive oil in a pan.
  2. Place the kebabs carefully in the pan & fry the kebabs until golden brown.
  3. Fry each kebab for about 4-6 minutes on each side.
  4. Serve hot with Green Coriander Chutney, lemon wedges & onion rings.

NARGISI KOFTA CURRY

INGREDIENTS:

Kofta:

  • 1 lb/ 450 g lamb, finely minced
  • 2 eggs, lightly beaten
  • 1/4 tsp cinnamon powder
  • 1/4 tsp cardamom powder
  • 1/4 tsp cloves powder
  • 1/4 red chili powder
  • 4 tbsp gram flour (besan), 2 each for binding and final coating
  • 4 hard boiled eggs, peeled
  • Oil for deep frying the koftas

For gravy:

  • 3-4 tbsp olive oil
  • 1 tsp cumin seeds
  • 1 or 2 bay leaves
  • 2 medium sized onions, finely chopped
  • 2 large tomatoes, finely chopped or pureed
  • 1 tbsp garlic cloves, finely minced
  • 2 green chilies, finely chopped
  • 1 tsp turmeric powder
  • Coriander leaves (cilantro) for garnishing

INSTRUCTIONS

  1. For making koftas, combine all the powders – cinnamon, cardamom, cloves and red chili and 2 tbsp gram flour as a binder. Mix well. Add in minced lamb to this mix, beaten eggs and mix well to have a stiff batter.
  2. Apply the stiff batter over the hard boiled eggs to coat as heavy as possible. Now roll the eggs in dry gram flour as a coating.
  3. Heat oil in a deep pan and fry until the eggs turn golden brown for about 5 minutes. Remove from oil and drain on a paper towel.
  4. For making gravy, heat olive oil in a heavy bottomed fry pan. Add cumin seeds, bay leaves and fry for a minute. Then add onions and sauté till translucent to light brown.
  5. Add minced garlic, turmeric, green chilies and fry for another 3 minutes. To this add chopped/pureed tomatoes. Bring to a boil and simmer at medium heat for about 20 minutes.
  6. Now gently add koftas in the sauce, simmer on low heat for about 10 minutes.
  7. Remove from heat, garnish with chopped fresh cilantro and serve hot with Naans, Parathas or Fried rice.

GALOUTI KEBAB

INGREDIENTS

  • 1 Kg Minced Lamb
  • 1 Tablespoon Ginger Paste
  • 2 Tablespoon(s) Garlic Paste
  • 2 Tablespoon(s) olive oil
  • 4 Tablespoon(s) Raw Papaya Paste
  • 1/2 Teaspoon Red Chili Paste
  • 1/4 Teaspoon Mace Powder
  • I egg
  • Salt to Taste
  • 3 Tablespoon(s) olive oil To Fry Kebabs

INSTRUCTIONS

Marination Instructions:

  1. 1 Take a large bowl & add all the ground spices and the egg to minced lamb (except oil).
  2. 2 Refrigerate the mixture for 1 hour.

Cooking Instructions:

  1. 1 After 1 hour, take out the mixture from the refrigerator & mould it into patties.
  2. 2 Pre-heat oil in a heavy-bottomed fry pan on medium heat.
  3. 3 Place the patties in the oil carefully & deep fry until golden brown.
  4. 4 Turn the kebabs occasionally for uniform cooking & colour.
  5. 5 When cooked, transfer the fried kebabs to a plate lined with paper towel to drain excess oil.
  6. 6 Drizzle the kebabs with lemon juice & serve hot with Mint-Coriander Chutney.

CRISPY CHICKEN KEBABS

INGREDIENTS

  • 500 Grams Minced Chicken
  • 10 Cloves Finely Chopped Garlic
  • 1 Teaspoon Ginger Chopped
  • 2 Green Chilis Finely Chopped
  • 2 Teaspoon Coriander Chopped
  • 1 Egg
  • 1/2 Cup Bread Crumbs
  • Olive Oil (For Shallow Fry)
  • 1 Teaspoon Red Chili Powder
  • 1/2 Teaspoon Garam Masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

Marination

  1. 1 Put all the ingredients in a mixing bowl & mix well.
  2. 2 Keep the mixture aside for 30 minutes.
  3. 3 Make walnut-sized kebabs from the mixture & set it aside in a plate.

For Shallow Fry

  1. 1 Pre-heat olive oil in a non-stick fry pan for few minutes.
  2. 2 Place the kebabs carefully in the oil & shallow fry on medium heat.
  3. 3 Turn the kebabs occasionally for uniform cooking & colour.
  4. 4 When cooked, transfer the chicken kebabs to a plate lined with paper towel to drain excess oil.
  5. 5 Serve hot Chicken Onion kebabs with green chutney or salad.

For Grill

  1. 1 Pre-heat the grill for 10-15 minutes.
  2. 2 Brush each chicken kebab with edible oil & thread the chicken kebabs onto skewers. Place them on grill rack.
  3. 3 Continue cooking kebabs on each side until crisp & golden brown.
  4. 4 Team up the scrumptious chicken kebabs with green chutney & salad for enhanced flavours.

ASAIN TURKEY CABBAGE SLAW

INGREDIENTS

  • 1 cup cooked, diced turkey
  • 5 cups finely shredded green cabbage
  • 1 cup sliced celery
  • 3 tablespoons Asian-flavoured salad dressing
  • 1/4 cup toasted crushed ramen noodles
  • 2 scallions, thinly sliced

INSTRUCTIONS

  • Lightly toss turkey, cabbage, celery, and scallions in large bowl.
  • Drizzle with Soy Sauce Dressing and toss lightly. Sprinkle with ramen noodles.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving % Daily Value

Calories 81

Calories from Fat 19

Total Fat 2.1 g 3 %

Saturated Fat 0.5 g 2 %

Trans Fat 0.0 g 0 %

Protein 8.4 g 17 %

Cholesterol 19 mg 6 %

Sodium 126 mg 5 %

Total Carbohydrates 7.1 g 2 %

Dietary Fiber 1.9 g 8 %

Sugars 3.8 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Asian Turkey Cabbage Slaw | EverydayDiabeticRecipes.com

 

CHAPLI KABAB

INGREDIENTS

For Marination

  • 1 Pound/ 450 g Ground Lamb
  • 1 Tablespoon Minced Garlic
  • 1 Tablespoon Finely Chopped Ginger
  • 1 Teaspoon Cayenne Powder
  • 1/2 Teaspoon Grounded Black pepper
  • 1/2 Cup Yogurt
  • 1/2 Cup Finely Chopped Scallions
  • 1/4 Cup Fresh Cilantro Finely Chopped

For Making Kebab Patties

  • 2 Beaten Eggs
  • 2-4 Tablespoon(s) Besan (Gram Flour)

For Frying Kebabs

  • Olive oil

INSTRUCTIONS

Marination Instructions

  1. 1 Put all the ingredients given, except lamb, in a food processor & process in pulse mode.
  2. 2 Now transfer the contents of food processor to a bowl & put ground lamb in it. Mix well & let it marinate for about 4-6 hours on room temperature

To Form Kebab Patties

  1. 1 Add beaten eggs & besan (gram flour) to the marinated mixture. Mix well
  2. 2 Knead the mixture just like dough for chapattis.
  3. 3 Form oval shaped patties. Refrigerate the patties for about 2 hours.

To Fry

  1. 1 Heat olive oil in a pan.
  2. 2 Place the kebabs carefully in the pan & fry the kebabs until golden brown.
  3. 3 Fry each kebab for about 4-6 minutes on each side.
  4. 4 Serve hot with Green Coriander Chutney, lemon wedges & onion rings.

This and other Asian recipes can be found here.

http://www.findtex.com.au/recipes/asian/texs-indian/

 

MALAIE KEBABS

INGREDIENTS:

  • 500 grams Chicken breasts
  • 6-8 Green chillies
  • 2 tblsp Coriander leaves
  • 2 tblsp Mint leaves
  • 1 Garlic
  • 8-10 Almonds
  • 3/4 cup Fresh cream
  • 1 inch/ 2.5 cm Ginger
  • 1 tblsp Lemon juice
  • Olive Oil

INSTRUCTIONS

  1. Wash and chop the chicken breasts into cubes.
  2. Grind the green chillies, almonds, ginger-garlic, mint and coriander leaves to a fine paste.
  3. Apply this paste to the chicken.
  4. Add the cream and mix well.
  5. Allow the chicken to marinate overnight for best results.
  6. Thread on skewers and grill over charcoal, basting with olive oil.
  7. Serve hot.

CHICKEN TIKKA

INGREDIENTS

  • 1½ lb/ 680 g Chicken thighs cut in 2-inch/ 5 cm pieces, or 1.5 inch /3.5 cm chicken breast cubes.
  • 1 cup bell pepper or 1 cup rainbow peppers, de-seeded and cut in 1.5 inch/ 3.5 cm pieces
  • 1 cup onion cut in 1 inch/ 2.5 cm chunks, separate the onion layers

Tandoori Marinade

  • 2 tbsp light olive oil
  • ¼ cup plain greek yogurt or ⅓ cup plain yogurt
  • 2 tsp ginger crushed or grated fine.
  • 2 tsp garlic crushed or grated fine, about 3 cloves
  • 1 tbsp lime juice about ½ a lime (fresh is better)
  • ½ tsp turmeric
  • 2 tsp ground coriander
  • 1 tsp cumin powder
  • 5 tsp garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 1 tsp kashmiri red chili powder or 1 tsp paprika + ½ tsp cayenne
  • 2 tsp kasoori methi (dry fenugreek leaves)

Garnish After Cooking

INSTRUCTIONS

Marinate Chicken

  1. In a mixing bowl, combine yogurt, oil, lemon juice, crushed ginger, crushed garlic and all the spices.
  2. Add chicken pieces, capsicum and onion in the marinade, and toss well till everything gets coated. Refrigerate for 30 minutes. If marinating for longer, marinate only chicken and add the veggies just before cooking.
  3. Cook Tikka using an Airfryer, Oven or Mealthy Crisplid (with an Instant Pot)

Airfryer:

  1. Line the drip pan with aluminum foil for easy clean-up. This is optional though. Place the fry basket in the drip pan.
  2. Arrange the chicken, onions and peppers in the basket in a single layer. Don’t overcrowd them otherwise they won’t crisp up while cooking. If using skewers, place 2-3 skewers.
  3. Insert the basket back. Using the temperature button set 360°F/180°C. Set the timer for 8 mins.
  4. After 8 minutes, remove the veggies and keep aside. Flip the chicken pieces and lightly brush or spray the tikka pieces with oil. This makes the exterior texture extra-crisp.
  5. Insert the basket back and cook at 360°F/180°C. for another 6 minutes. If using chicken breast, you might have to cook for 7-8 mins instead, depending on thickness of pieces.
  6. Follow the same process for the 2nd batch. It takes me two batches for a 1-1.5 pounds of chicken.

Mealthy Crisplid:

  1. Place the trivet in the cooking pot in your Mealthy Multipot. Place the mesh basket on top of the trivet.
  2. Layer the chicken, onion and bell pepper evenly. If using skewers, place 2-3 skewers. Avoid overcrowding them to get that golden crisp exterior. Place the crisp lid on the cooker and cook for 8 minutes at 400°F/ 200 °C.
  3. After 8 minutes, remove the veggies and keep aside. Flip the chicken pieces and lightly brush or spray the tikka pieces with oil. This makes the exterior texture extra-crisp.
  4. Place the crisp lid on the cooker and cook for 8 minutes at 400°F/ 200 °C. If using chicken breast, you might have to cook for 1-2 minutes longer depending on thickness of pieces.
  5. Follow the same process for the 2nd batch. It takes me two batches for 1-1.5 pound of chicken.

Oven Method:

  1. Turn on the oven grill. Place the marinated chicken, onions and peppers on an aluminium lined baking sheet. If using skewers, place them 1 inch/ 2.5 cm apart.
  2. Place the baking sheet on the top rack and cook for 10-12 minutes, or until the chicken cooks through.

Outdoor Grill

  1. Place the marinated chicken pieces or skewers on the medium-high heat area of a pre-heated grill for 10-12 minutes, or till chicken cooks through.

MUTTON CUTLETS

INGREDIENTS

  • 250 gm minced mutton
  • 1/4 tablespoon ginger
  • 1/4 tablespoon garlic
  • 1/2 onion
  • 2 tablespoon coriander leaves
  • 1 1/2 tablespoon mint leaves
  • 1 green chilli
  • 1 teaspoon red chilli powder
  • 1/4 teaspoon turmeric
  • 1/2 boiled small sweet potato
  • 1 clove
  • 1/4 teaspoon powdered cinnamon
  • 1 cup olive oil

INSTRUCTIONS

  1. Start by taking a large bowl and add crushed ginger, crushed garlic, finely chopped onion, chopped coriander leaves, chopped mint leaves, chopped green chilies, red chili powder, turmeric powder, cloves and cinnamon powder in it. Mix all these ingredients well and then add boiled sweet potato to it. Mash the sweet potato, using a spatula, and mix it well among the other ingredients.
  2. Meanwhile, press the minced mutton in between your palms so that it becomes moisture free. Now, add this to the potato mix and whisk well. Make sure the mutton is well coated with the spices.
  3. Once done, take small portion of the mutton mixture and make small balls out of it. Press these balls between your palms and flatten them out in the shape of cutlets. Once done, set these aside to rest.
  4. Next, place a pan over medium heat and add oil in it. Once hot, add the coated cutlets in the hot oil and fry these until they are crisp and golden brown. Make sure that the mutton is well cooked. Place these fried cutlets on a plate lined with absorbent paper to soak up the extra oil. Serve these hot along with a salad and a dip of your choice!

LAHORI CHICKEN TIKKA

INGREDIENTS

INSTRUCTIONS

  1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
  2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
  3. serve with a salad.

    LAHORI CHICKEN TIKKA

    INGREDIENTS

    INSTRUCTIONS

    1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
    2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
    3. serve with a salad.

      LAHORI CHICKEN TIKKA

      INGREDIENTS

      INSTRUCTIONS

      1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
      2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
      3. serve with a salad.

        LAHORI CHICKEN TIKKA

        INGREDIENTS

        INSTRUCTIONS

        1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
        2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
        3. serve with a salad.

          LAHORI CHICKEN TIKKA

          INGREDIENTS

          INSTRUCTIONS

          1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
          2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
          3. serve with a salad.

            LAHORI CHICKEN TIKKA

            INGREDIENTS

            INSTRUCTIONS

            1. Make incisions on chicken pieces and put in a bowl. Add lemon juice, ginger-garlic paste, green chilli paste, carom seeds, chicken tikka masala, garam masala powder, cumin powder, turmeric powder, yogurt and egg, mix well and set aside to marinate for 1-2 hours.
            2. Grease an air fryer with some olive oil, place the marinated chicken pieces in it and air fry at 200° C for 10-15 minutes.
            3. serve with a salad.

HOW TO MAKE PANEER AT HOME

 

Homemade Indian Cheese Recipe

INGREDIENTS

  • 1 litre milk
  • 2 tsp lemon juice or vinegar or curd/yogurt

materials required:

  • cheese cloth or muslin or a thin cotton napkin
  • some bowls and a heavy weight

INSTRUCTIONS

  1. boil milk.
  2. when the milk starts boiling, add the lemon juice or vinegar.
  3. as soon the milk completely curdles, remove from heat.
  4. strain the milk in the cheesecloth.
  5. drain the whey.
  6. collect the cheesecloth together with the coagulated milk squeese tightly.
  7. place it on a plate and keep a heavy weight on top of the cheesecloth.
  8. check after 30-40 minutes.
  9. the paneer would be set.
  10. once cooled cut paneer into cubes or any shape.
  11. you can also refrigerate the paneer. keep it in an air tight container or immerse the paneer block in a bowl of water and keep in the fridge.
  12. paneer stays fresh for 3-4 days.

some tips on making good paneer and keeping them soft:

  1. first and fore most use good quality milk again full cream milk yields excellent results just like it does for making homemade curd.
  2. three ingredients that coagulate the milk you can use any one of them: lemon juice, curd or vinegar
  3. each of these will contribute their taste a little to the paneer you make remember this. If you don’t like lemony or vinegar taste than add curd instead.
  4. if there is lots of cream floating over the milk, then there is no need to remove it the natural cream present in the milk, makes the paneer soft.
  5. once you add the lemon juice or vinegar than the milk will start to curdle the milk has to completely curdle. You should be able to see the whitish or greenish whey.
  6. once the milk coagulates/curdles completely than don’t boil it more. remove immediately and strain the milk.
  7. the overcooking will yield a hard paneer once set.
  8. a way to keep the paneer soft in the fridge is to soak the paneer block in water in a bowl and keep in the fridge. this way the paneer does not become hard.
  9. alternately you can also soak the paneer in warm water after you have removed it from the fridge.

MASALA FISH FRY

INGREDIENTS

  • King fish (surmai) 8 slices (any white fish can be used)
  • Crushed black peppercorns 1/2 teaspoon
  • Turmeric powder 1/2 teaspoon
  • Garlic paste 2 teaspoons
  • Red chilli paste 2 teaspoons
  • Fresh coriander leaf paste 2 teaspoons
  • Coriander powder 1/2 teaspoon
  • Clove powder 1/2 teaspoon
  • Ginger to taste
  • Olive Oil 2 tablespoons
  • Lemon juice 2 teaspoons
  • Almond flour 1/2 cup find out to make your own here http://www.findtex.com.au/recipes/bread/gluten-free-flour/
  • Onion rings
  • Lemon wedges

INSTRUCTIONS

  1. Mix together crushed black peppercorns, turmeric powder, garlic paste, red chilli paste, coriander leaf paste, coriander powder, clove powder, ginger and 2 tablespoons olive oil. Add lemon juice and mix again.
  2. Apply this mixture to the fish pieces so that they are well covered with the masala. Set aside to marinate for about fifteen minutes.
  3. Heat sufficient olive oil in a non-stick frying pan.
  4. Spread the almond flour on a plate. Coat the fish pieces with this mixture well.
  5. Shallow fry the fish pieces, in batches, in the hot oil on medium heat, turning sides, till both sides are golden. Drain on absorbent paper.
  6. Serve hot with onion rings and lemon wedges with a salad.

This and other alternatives to battered fish can be found here.

http://www.findtex.com.au/recipes/fish/caper-herb-crusted-salmon/

 

HOW to MAKE ALMOND FLOUR | Homemade Almond Flour

Almond Flour is used mostly in baking or in our Indian Sweets. As almond flour is so expensive in stores, why only they know. So how about we make our own almond flour? It’s one of most simple thing to do or make and hardly takes anytime plus what’s better than fresh, home made almond flour what you say?

If you make almond flour at home you can save up to 60-70% of your money, how cool is that? So next time before you pickup that almond flour pack think about the savings you can do. Now there are two ways we can make almond flour, one with blanched almonds and another one with plain almonds ie with skin. So if you ask what’s the difference between both then here it is, almond flour made of blanched almonds are white in colour which is mostly used in baking, sweets. And flour made with almonds with skin might have this light bitter taste, dark colour due to skin but actually the skin has so many nutrients value that we should try to use almonds with skin if possible.

Before we see how to make the flour let’s check out how to blanch and sliver almonds. I had few of my reader asking how to sliver almonds from long now, and I know one particular person going to very happy to see the procedure. It’s again as easy as boiling water, yah.

How to Blanch Almonds

  1. Measure almonds you want to blanch, here am using 1/2 cup of almonds.
  2. Bring water (around 2 cups) to good boil in a pan.
  3. Place almond in a wide bowl and pour boiling water carefully, water should be just above almonds level. Let it sit for 30 minutes if you are blanching 1/2 to 1 cup of almonds.
  4. Strain the almonds and run over tap water to stop them from cooking, and pat dry almonds using tissue or kitchen towel.
  5. Now you will be able to remove the skin easily. Once almond are cool enough to touch either peel of a small section using nails and then peel rest of almond peel. Or press almonds between thumb and forefinger, the skin will come off easily. Yes it’s that easy.
  6. Work through all the almonds like this, you can do this while watching tv too. Pat dry the almonds again and store in fridge in a air tight container or zip lock bag if using later.
  7. Just slice the blanched almonds to almond slivers. Do the same for storing as above. It stays good for 3-4 weeks in fridge and for couple of months in freezer.

How to make Almond Flour/Almond Powder

  1. Now that our blanch almonds are ready we can make the flour. You can use mixer, coffee grinder or blender, what ever you are using make sure it’s clean and dry. If you are using more then 1 cup of almonds then do in batches. For each batch do not use more then 1 cup of almonds. Just remember blanched or plain the almonds has to be in room temperature.
  2. ~ Place blanched almonds (am using 1/2 cup of almonds here) and pulse for 3 to 4 times and each time not more than 10 seconds if you are using mixer. In case of coffee grinder or blender you can pulse 3 to 4 times for up to 30 seconds. If we pulse it for long time then almonds will start releasing too much oil and you will get almond butter instead of flour. Here am showing you guys the process of making almond flour from both plain and blanched almonds. For plain almonds, just put it in jar we don’t have to roast or do anything.

Almond Flour

  1. If the mixer is getting hot then rest for a while and allow it to cool down and pulse again. Now sieve the flour, the pieces can’t make through the sifter put it back in the mixer or blender again and pulse for 3-4 times and sieve again.
  2. Homemade Almond Flour Recipes 2
  3. Now if you see any more tiny pieces left in sifter don’t pulse it. That’s our almond meal, you can use it for any gravy or in your baking. I simply added mine with wheat flour and made roti.
  4. Here our almond flour is ready to use.

SHAAMI KEBAB

INGREDIENTS

  • 600 grams boneless mutton (goat meat)
  • Half cup chana dal (yellow lentils.)
  • 2 Medium onions, chopped
  • 2 table spoons chopped fresh coriander leaves
  • 2 table spoons chopped fresh mint leaves
  • 2 teaspoon Lemon juice
  • 3 tablespoons olive oil for shallow frying
  • Half teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 5-6 black peppercorns
  • 3-4 black cardamoms
  • 2 one inch/ 2.5 cm pieces ginger chopped finely
  • 10-12 garlic cloves
  • 1 tea spoon red chili powder
  • 1 tea spoon garam masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Half teaspoon javitri powder
  • Half teaspoon green cardamom powder
  • 2 medium onions cut into rings

INSTRUCTIONS

  1. Soak the chana dal for at least three hours
  2. Mix together the onions, coriander leaves, mint leaves and Lemon juice to make a stuffing
  3. Heat two table spoon of olive oil in pressure cooker; add the cumin seeds, coriander seeds pepper corns and black card moms and sauté for half a minute. Add ginger, garlic and chilli powder and sauté for a while.
  4. Add the mutton and chana dal Add two cups of water and bring it to boil. Cover the cooker and cook under pressure for 25 minute. Remove the lid when pressure is reduced. Cook over high heat to dry up the gravy completely.
  5. Remove from heat and set aside to cool. Grind the mixture till smooth
  6. Add the garam masala powder mace and cardamom powder and mix well
  7. Divide the mixture into 16 equal portions. Flatten each portion in palm of your hand and place a portion of onion stuffing in centre shape into rounds and flatten slightly.
  8. Heat the olive oil in a PAN and shallow fry the kebabs till golden. Drain on absorbent paper.
  9. Serve hot with a salad.

KACHE KEEME KE KABABS

INGREDIENTS

  • Lean mince ½ kg
  • Ginger garlic paste 2 tsp
  • Onion 1 medium (chopped)
  • Fresh coriander handful (chopped)
  • Green chilies 4-6 (chopped)
  • Red chili powder 1 tsp
  • Cumin powder ½ tsp
  • Olive oil for fry

INSTRUCTIONS

  1. Put mince and all other ingredients except oil in a bowl and mix. Leave for at least 30 minutes.
  2. Make round kabab.
  3. Heat oil on tawa or frying pan and pan-fry kabab from both sides. (These can also be steamed if desired.)
  4. Remove on a plate, garnish with lemon and onion. Serve with salad.

Adapted from Kache Keeme Ke Kabab Recipe | Pakistani Food (therecipespk.com)

 

MASALA BAKED INDIAN EGGS

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
  2. Heat a cast iron fry pan on medium heat. Add oil.
  3. Add onion and jalapeno and cook until almost translucent, 4-5 minutes. Add garlic and cook 30 seconds until fragrant.
  4. Stir in garam masala, chili powder, ginger, cumin.
  5. Deglaze the pan with the broth, then add the crushed tomatoes and stir well. Simmer for 5 minutes until reduced slightly.
  6. Remove fry pan from heat and, using a spoon, create 6 pockets in the sauce. Crack an egg into each pocket.
  7. Carefully transfer fry pan to oven and bake for 5-7 minutes or until eggs at desired consistency. If desired, garnish with cilantro and serve immediately.

Nutrition Facts of original

Masala Baked Indian Eggs

Amount Per Serving

Calories 242 Calories from Fat 144

% Daily Value*

Fat 16 g 25%

Carbohydrates 8 g 3%

Fiber 2 g 8%

Protein 16 g 32%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Masala Baked Indian Eggs – KetoConnect

 

MUTTON KORMA

INGREDIENTS OF MUTTON KORMA

4 Servings-+

  • 500 gm chopped mutton
  • 1 cup olive oil
  • 3/4 gm beaten yoghurt (curd)
  • 1/2 gm powdered turmeric
  • 1/2 teaspoon red chilli powder
  • 3 teaspoon lime juice
  • 1/2 inch, 1.75 cm ginger
  • 3 cloves garlic
  • 1 chopped onion
  • 1/2 teaspoon cumin seeds
  • 1/4 inches, 1 cm cinnamon
  • 3 clove
  • 4 green cardamom
  • 1/2 bay leaf
  • 3 tablespoon soaked poppy seeds
  • For Garnishing
  • 1/2 teaspoon coriander seeds

INSTRUCTION

  1. Clean The Mutton. Wash and drain the mutton pieces under cold running water. Now add mutton pieces to a deep pan with 1/2 to 1 cup of water.
  2. Bring to a boil and reduce the heat.
  3. Now, blend the soaked poppy seeds to a paste.
  4. Simmer until the meat is 60% cooked and once it is done, turn off the heat.
  5. Take a pan and dry roast all the ingredients for a few minutes.
  6. Transfer the roasted masalas to a mixer grinder and grind to a fine paste. Heat oil in a heavy-bottomed pan over medium heat. Add the ground masala paste and stir-fry with a little water. Add the cooked mutton pieces in the pan and stir-fry until well coated. Now add the curd and water along with poppy seeds paste and stir well.
  7. Reduce heat and cover the pan with a lid. If you want to make it spicier, add some black pepper powder this will accentuate the taste and will add a nice dark tint to the dish.
  8. Allow the dish to simmer for 30 to 45 minutes or until the meat is tender.
  9. Turn off the heat and transfer the mutton recipe to a serving dish.
  10. Garnish the mutton korma recipe with ginger, coriander leaves and lime juice. Serve hot.

Tips

  1. To reduce the cooking time, you can parboil the mutton and then use it for the korma.
  2. Apart from that, if you want to give this dish a richer taste and aroma, you can dry roast the spices and add it to the gravy.

RAMPURI MUTTON KORMA

INGREDIENTS

5 Servings

  • 500 grams mutton chops
  • 25 grams cinnamon
  • 25 grams green cardamom
  • 25 grams mace
  • 25 grams clove
  • 4 bay leaf
  • 150 ml olive oil
  • 50 ml yoghurt (curd)
  • 50 grams cashews
  • 20 grams almonds
  • 1 pinch saffron
  • 25 grams ginger paste
  • 25 grams garlic paste
  • 100 grams onion
  • 100 grams tomato
  • 25 grams chilli powder
  • 10 grams powdered black pepper
  • 20 grams garam masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

  1. To begin with clean mutton under water and pat dry them using kitchen towel.
  2. Next, in a pan pour olive and allow it to heat up over medium heat.
  3. Once heated, fry onion slices until brown in colour.
  4. Transfer it to the blender and blend to a fine paste over high speed for a few seconds. Add garam masala powder, bay leaves along with chili powder and ginger & garlic paste.
  5. Cook for 10 minutes and then add mutton chops in the pan. Sauté for another 15 minutes and then add tomato puree and black pepper powder to it.
  6. Also add cashews, almond in a blender jar along with with yogurt and saffron. Once you have a coarse paste formed add it to the pan and stir in garam masala powder.
  7. Cover with a lid and cook yet again for another 20 minutes over medium heat.
  8. Turn off the heat, transfer it to a separate serving dish. Your rampuri mutton korma is now ready. Serve a salad or cauliflower rice.

MUTTON GRAVY

INGREDIENTS

For Marination

  • 1/2 cup yoghurt (curd)
  • 1 tablespoon cumin powder
  • 2 tablespoon coriander powder
  • 1 tablespoon ginger paste
  • 1 tablespoon garlic paste
  • For Garnishing
  • 4 tablespoon chopped coriander leaves

INSTRUCTIONS

  1. Take a small bowl and mix together curd, turmeric, ginger-garlic paste, cumin powder, and coriander powder. Now, marinate the mutton with this paste for about two hours.
  2. Steam the sweet potato until soft.
  3. Peel the onions, ginger and garlic, and roughly chop them in a grinder jar along with tomatoes. Grind them to a fine puree and transfer to a bowl. Keep this bowl aside.
  4. Now, put a pressure cooker on medium heat and heat olive oil in it. When the oil is hot enough, add the red chilli powder. Sauté for a few seconds and add the marinated mutton pieces and bay leaf in the cooker.
  5. Add turmeric and cook till oil separates from curd and the water dries up. Then, add meat masala in the mutton and cook well. Finally, add steamed sweet potatoes in the cooker and mix well along with the mutton pieces.
  6. Add water in the cooker and stir to mix well. Close the lid of the cooker and pressure cook the mutton for 2-3 whistles. When done, let the steam release on its own and then sprinkle add garam masala over the cooked mutton and garnish with chopped coriander leaves. Serve hot!

SHAHEEN MUSTAFA

INGREDIENTS

  • 1 kg/ 450 g mutton clean & washed
  • 2 cups curd (yoghurt)
  • 1 tbs tomato puree
  • 1 tbsp brown onion paste
  • 3-4 tbsp ginger garlic paste
  • 2 tsp haldi powder (Tumeric)
  • 3 tsp Dhaniya powder (Coriander)
  • 2 tbsp garam masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 2 tsp red chilli powder
  • 1 cup chopped mint coriander leaves
  • 1 tsp kasoori methi powder (Fenugreek)
  • 2-3 tbsp fresh cream
  • 3-4 bay leaves
  • 5-6 tbsp oil
  • 2 tbsp olive oil

INSTRUCTIONS

  1. In a pressure cooker add the mutton pieces, 1 tspn haldi, 1 tspn ginger-garlic paste, 1 tspn dhaniya powder, 1 tspn garam masala powder & 3-4 cups water. Cook until 5-6 whistles or until mutton is tender & cooked.
  2. Blend together curd, tomato puree, fresh cream, onion paste until smooth.
  3. Heat oil in a large fry pan. Add bay leaves & let it splutter. Add the remaining ginger garlic paste, masalas & cook for few seconds. Add the tomato curd paste & 3-4 tbsp water. Cook for 6-7 minutes or until oil floats on top.
  4. Add the boiled mutton to the simmering gravy. Mix well & cover with lid. Let it cook for few more minutes. Add kasoori methi, Mint coriander leaves. Turn off the heat.
  5. Serve hot with a salad and or cauliflower rice.

BENGALI FISH FRY

INGREDIENTS

  • 600 gms white oily fish fillets
  • 2 tbs Turmeric paste
  • 2 tsp Red chilli powder
  • 1 ½ tbsp. Ginger garlic powder
  • Olive Oil for frying

INSTRUCTIONS

  1. Take about 600 gms fish (flesh without bones) and make about 12 pieces of filets (flat slice).
  2. Mix turmeric paste, red chilli powder and ginger garlic paste together.
  3. Allow the fish filets to marinate for 15-20 minutes in the paste.
  4. Heat oil in frying pan. Fry the fish till it turns golden brown.
  5. Take out the fried fish pieces and put over kitchen napkin to soak the excess oil. Serve hot.

This and other alternatives to battered fish can be found here.

http://www.findtex.com.au/recipes/fish/caper-herb-crusted-salmon/

 

KOCHI PATHAR JHOL

INGREDIENTS

  • 750 gms Mutton
  • 1 tsp Turmeric Powder
  • 2 tsp Red Chili Powder
  • 1 tbs Ginger Paste
  • 1 tbs Garlic Paste
  • 100 gms Curd (plain yoghurt)
  • 4 tbs olive Oil
  • 1 small sweet Potato
  • 2 Bay leaves
  • ½ tsp Methi seeds
  • 2 Dried red chilly
  • 2 big roughly chopped Onion
  • 2 tsp Garam Masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 1 tsp Cumin Powder
  • 1 tsp Coriander powder
  • 2 chopped Tomato

INSTRUCTIONS

  1. Wash and pat dry Mutton pieces.
  2. Prepare marinade with half of turmeric powder, red chili powder, ginger-garlic paste, and curd and add mutton pieces to the marinade and leave it for 2 hours.
  3. Heat oil in a deep fry pan and fry sweet potatoes till they turn golden brown. NB 1
  4. In the same oil add bay leaf, methi seeds, dried red chili and chopped and onions. Sauté till onions turn light brown.
  5. Add remaining ginger-garlic paste, red chili powder, Garam masala powder, and Cumin powder and coriander powder.
  6. Add chopped tomatoes to the mixture and cook for 5-7 minutes on medium heat till oil separates out from the mixture.
  7. Add marinated mutton to the mixture and cook for at least 5-7 minutes in medium heat.
  8. Now transfer mutton and fried sweet potatoes to a pressure cooker.
  9. Add sufficient hot water to the mixture and pressure cook in medium heat (at least 5-7 whistles required).
  10. Open the lid of the Pressure Cooker after the pressure drops completely.
  11. Kochi Pathar Jhol is now ready to serve. You can serve it with salad.

NB 1 Just be aware that baking (frying) vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.

http://glycemicindex.com/

 

CHICKEN VINDALOO

INGREDIENTS

  • 2 Garlic cloves
  • 6 tbsp olive oil
  • 1 1/2 lbs/ 680 g boneless skinless chicken thighs, cut into 2-inch/ 5 cm chunks
  • 1 onion, diced
  • 1 small red pepper, diced
  • 1 red finger chili, seeded and diced
  • 3 cloves garlic, minced
  • 1 tbsp minced ginger
  • 1 tbsp garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp pepper
  • 1 tsp ground turmeric
  • 1/2 tsp cayenne pepper
  • 1/4 cup tomato paste
  • 2 cups reduced-sodium chicken broth or water
  • 1 lb/ 450 g chopped sweet potatoes
  • 1 tomato, chopped
  • 2 tbsp apple cider vinegar
  • 2 tbsp finely chopped fresh cilantro

INSTRUCTIONS

  1. Heat 2 tbsp oil in large high-sided fry pan set over medium heat. Cook the chicken for 3 to 5 minutes per side or until starting to brown. Transfer to a plate. Stir into the fry pan onion, red pepper, diced chili, garlic and ginger. Cook for 3 to 5 minutes or until starting to soften.
  2. Stir in garam masala, coriander, cumin, paprika, pepper, turmeric and cayenne. Cook for 1 minute. Stir in tomato paste and cook for 1 minute. Stir in chicken broth/ water, sweet potato, chopped tomato and vinegar; bring to a boil. Add chicken back to pan.
  3. Reduce heat to medium-low. Cook for 25 to 30 minutes or until chicken is cooked, sweet potato is tender, and sauce thickens.
  4.  

Tip: Substitute apple cider vinegar with white wine or red wine vinegar, if that’s all you have on hand.

For less spicy vindaloo, reduce cayenne pepper to 1/4 tsp.

 

PESHAWARI CHICKEN KORMA

INGREDIENTS

3-4 serves

  • 800 gm chicken
  • 1 large tomato (chopped)
  • 1/2 cup onion (sliced)
  • 4-5 small onion (chopped)
  • 1/2 cup hung curd (plain yoghurt)
  • 1/2 tsp garlic paste
  • 1 tsp ginger paste
  • 5-6 green chilli splits
  • 1/2 cup olive oil
  • 1/2 tsp Black pepper (crushed)
  • 1 tsp turmeric powder
  • 1/2 tsp garam masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 1 tbsp tomato sauce
  • 1 handful coriander leaves
  • Spices
  • 1/2 tsp cumin seeds
  • 2-3 Cardamon
  • 1 cinnamon stick
  • 1 bay leaf

INSTRUCTIONS

  1. Marinated those chicken pieces with curd, green chilli splits and crushed black pepper for 30-40 minutes.
  2. Heat a pan with olive oil and tempting with bay leaf, whole cumin, Cardamon and cinnamon sticks. Then added sliced onion and frying it for few minutes.
  3. When onions turn into little brown then added ginger garlic paste, marinated chicken and spread turmeric powder…. stirring it for 10-15 minutes.
  4. When oil came out from chicken then added onion cubes and chopped tomatoes. Again, cook it for 10 minutes with a lid.
  5. Now check the chicken….it will be little bit soft then added garam masala powder & tomato sauce and stirring it for few minutes and added water and green chilli splits. Cook for 4-5 minutes.
  6. Now added chopped handful coriander leaves. Served it with salad.

This and other Korma recipes can be found here.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

 

RAJASTHANI LAAL MAAS

INGREDIENTS

2 servings

  • 500 gms mutton on bone
  • 4 tbsp mustard oil
  • 2 medium onions finely sliced
  • 1 tbsp ginger garlic paste

Marinade

  • 6-8 Mathania chillies or Kashmiri red chillies de-seeded
  • 2 tbsp ginger garlic paste
  • 2 tbsp coriander powder
  • 2 tbsp cumin powder
  • 1/2 tsp turmeric powder
  • 1/2 cup curd

Garam Masala

INSTRUCTIONS

  1. Soak 6-8 red chillies in warm water for 2-3 hours or overnight. If you are using Kashmiri red chillies, make sure they are de-seeded. Once softened, add about 2 tbsp of water and blend into a smooth paste. Keep aside.
  2. To marinate the mutton, take the mutton pieces in a large bowl. Add the curd, ginger garlic paste, cumin powder, coriander powder and turmeric powder.
  3. Add the red chilli paste. Mix until the mutton pieces are well coated. Keep aside to marinate for at least half an hour.
  4. Heat the mustard oil to the smoking point and let it cool a bit. Add the bay leaf and the whole garam masala. Sauté until they crackle.
  5. Add in the sliced onion and sauté until translucent. Add the ginger garlic paste and sauté for a minute.
  6. Add in the marinated mutton and sear on high heat until the oil starts appearing.
  7. Add enough water. Cook until the mutton is tender. You can also pressure cook it for 4-6 whistles depending on the size of the mutton pieces.
  8. Once cooked, add in the garam masala powder for added flavour.
  9. The Rajasthani Laal Maas is ready to serve. Garnish with chopped coriander leaves and garam masala. Serve with a salad.

BHUNA MUTTON

INGREDIENTS

  • 2 lb/ 900 g -Mutton
  • Thin Onion Slices- 4-5
  • Garlic- 4 pods thinly sliced
  • Ginger juliennes-1 table spoon.
  • Ginger garlic paste -1 table spoon.
  • ½ cup curd/ yoghurt
  • 1 teaspoon – turmeric powder
  • 1 teaspoon – ginger
  • 2 tablespoon – red chilli powder
  • 1 tablespoon -coriander powder
  • 5 tablespoons – olive oil
  • Whole spices-
  • Cinnamon- 2 sticks
  • Black cardamom – 2
  • Green cardamom- 2
  • Bay leaves- 3
  • Cloves-4
  • Dry red chilli- 3
  • Cumin seeds- 1 teaspoon
  • Black pepper- ½ teaspoon.

INSTRUCTIONS

  1. In a heavy bottomed pan, add the olive oil. Heat it for 2 -3 minutes.
  2. Add whole spices and let them crackle.
  3. Add onion and ginger garlic juliennes.
  4. sauté them for 2-3 minutes.
  5. Add Mutton. sauté
  6. Add ginger garlic paste.
  7. Add turmeric, red chilli powder, coriander powder, yoghurt and ginger.
  8. For the first 5 minutes fry continuously on high heat. You have to stir it, otherwise, it will stick to the pan.
  9. Then, lower the heat and cook it for around three hours or till the mutton is done as per your liking.
  10. sauté it and keep an eye on it so it doesn’t stick to the pan.
  11. If you want you can add little water, If you did not the like this the mutton will cooked its own juice which gives a rich flavour and nice colour.
  12. After it’s done, check the seasoning.
  13. Serve it with cauliflower rice and steamed vegetables or a salad.

BASIC INDIAN WHITE GRAVY

INGREDIENTS

  • Onions quartered 4 large
  • Cashew nuts 1 cup
  • Olive Oil 2 tablespoons
  • Garlic paste 1 tablespoon
  • Ginger paste 1 tablespoon
  • Green cardamoms 2
  • Green chillies slit 2
  • Mawa (khoya) grated 1/4 cup NB 1
  • Yogurt whisked 1/2 cup
  • White pepper powder 1/2 teaspoon

INSTRUCTIONS

  1. Place onions in a pan. Add a cup of water and boil till soft. Drain and cool. Grind into a smooth paste
  2. Soak the cashew nuts in half cup of warm water for half an hour and grind to a smooth paste.
  3. Heat olive oil in a Fry pan and add boiled onion paste.
  4. Stir and add garlic paste, ginger, paste, green cardamoms, slit green chillies.
  5. Stir and add grated mawa and cashew nut paste. Stir. Add half cup of water and mix. Cook on low heat for five to ten minutes.
  6. Add whisked yogurt, and white pepper powder. Stir and cook for a minute. Cool.

NB 1 Mawa is a coagulated milk solid that is widely used in Indian cooking. It is the base for many Indian/South Asian recipes ranging from sweets to savory dishes.

This and other similiar recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

RESHMI KABAB

INGREDIENTS

  • Boneless chicken 1/2 kg (cut into thin strips)
  • Ginger garlic paste 1 tsp (heaped)
  • Cream 2 tbsp
  • Thick yogurt 2 tbsp
  • Papaya paste 1 tbsp
  • Green chili paste 1 tbsp
  • Garam masala powder 1/2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Vinegar 2 tbsp
  • Ginger to taste
  • Olive Oil for pan fry

INSTRUCTIONS

  1. Marinate chicken with all the above ingredients for over-night or at least 5, to 6 hours.
  2. Now skewer all chicken strips like zig zag.
  3. When all sticks complete cook in a fry pan with very little oil till done.
  4. Serve with salad & fresh veggies .
  5. You can also grill in oven at 180°C (160°C fan)/350°F/gas 4. for 25 to 30 minutes for both sides. Brush oil on kabab while cooking

Adapted from Easy Reshmi Kabab Recipe | Pakistani Food Recipes (therecipespk.com)

 

GRILLED MARINATED FISH KEBAB

INGREDIENTS

2 Servings-+

INSTRUCTIONS

  1. To prepare this delicious Grilled Fish Kebab recipe, take a glass bowl and add garam masala powder, coriander leaves, ginger, garlic paste and lemon juice. Mix these ingredients thoroughly as these will form the marination for the fish.
  2. Now brush this mixture all over the fish cubes. Make sure that the fish cubes are evenly coated, only then you will enjoy the real flavours of the spices. Once it is done, keep aside these marinated fish cubes in the fridge for about 60 minutes.
  3. Afterwards, skewer the fish cubes neatly (4 to 5 per skewer). Place these skewers on a preheated grill. Grill them for 10 to 15 minutes, turning them every now and then. Wait for the kebabs to attain a light brown colour. Then, remove and transfer to a serving plate.
  4. Serve these delicious Fish Kebabs with mint chutney (find a chutney recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/) and salad of your choice.

HARISSA GRILLED FISH

INGREDIENTS

For The Main Dish

  • 1/2 red peppers
  • 1/2 yellow pepper
  • 1/2 yellow zucchini
  • 1/2 zucchini
  • 1 large sweet potato

INSTRUCTIONS

  1. Wash The Fish And Veggies.
  2. To prepare this fish recipe, wash the fish and veggies.
  3. Next prepare a pressure cooker on medium heat, add a cup of water in it and boil sweet potato for 2 whistles. Turn off the heat and peel the potatoes and mash them.
  4. Make The Creamy Mashed Potatoes.
  5. Once the sweet potatoes are mashed. Take a large bowl add in the mashed sweet potatoes, olive oil, ginger, white pepper powder and heavy cream. Mix them all together nicely and keep aside.
  6. In the meantime, marinate the fish with harrisa sauce, olive oil, ginger and pepper.
  7. Grill The Fish.
  8. Heat a grill for 10 minutes, then place the marinated fish, brush some more harissa sauce on both the side. Flip and cook to perfection.
  9. Toss The Veggies
  10. Then take a fry pan over medium heat, with olive oil and toss the assorted zucchinis and bell peppers and other veggies,
  11. Indulge In The Goodness!
  12. For serving harissa grilled fish, take a dinner plate and first place mashed potatoes, then the assorted zucchini and bell peppers, and place grilled fish with harissa sauce. Enjoy!

Tips

  1. To make this dish more flavoursome add some crushed ginger and garlic paste while marinating the fish.
  2. You can also add in more veggies to make the dish healthy.
  3. If you are fond of spicy and tangy flavour you can drizzle some lime juice while grilling.

ASIAN-STYLE OVEN BAKED FISH

INGREDIENTS

  • 2 whole fish, about 450 g each (see note)
  • 2 tablespoons olive oil
  • 1 tablespoon sesame seeds
  • 2 cm piece ginger, peeled, cut into wafer- thin strips.
  • 1 red chilli, seeds removed, cut into thin strips.
  • 1/3 cup (80 ml) soy sauce
  • 1 tablespoon white wine vinegar
  • 2 shallots (spring onions), sliced diagonally, to garnish.

INSTRUCTIONS

  1. Preheat the oven to 425° F (220° C).
  2. Clean and scale the fish.
  3. Make 2 slashes in the thickest part of the fish flesh. Brush a roasting pan with 1 tablespoon of the oil and place fish in the pan. Brush the flesh with remaining oil, season with ginger and pepper, and sprinkle with the sesame seeds.
  4. Bake for 20-25 minutes or until the fish are cooked through (the flesh will flake away easily when tested with a fork).
  5. Meanwhile, place the ginger, chilli, soy, vinegar and 2 tablespoons of water in a pan. Cook over low heat until the ginger and chilli have started to soften.
  6. Place the fish on a large plate and pour the Asian-style dressing over top. Garnish with shallots and serve with a salad.

SPICY MUTTON GRAVY

INGREDIENTS

  • 1 cup mutton
  • 2 teaspoon garlic paste.
  • 3 chopped onion.
  • 3 tablespoon yoghurt (curd)
  • 1 tablespoon coriander powder
  • 2 clove.
  • 7 tablespoon olive oil
  • 4 sliced & slit green chilli.
  • 2 tablespoon garlic paste.
  • 1 chopped tomato.
  • 1 tablespoon powdered black pepper.
  • 1 teaspoon red chilli powder
  • 1 tablespoon powdered turmeric
  • 3 cinnamon stick.
  • 1 tablespoon black pepper
  • water as required.
  • 2 tablespoon garam masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

For Garnishing

  • 3 sprigs coriander

INSTRUCTIONS

  1. To prepare this delicious mutton recipe, take a kadahi/ wok/ or large fry pan and heat oil in it. Once it is heated add cinnamon stick, cloves, black pepper and stir well. Add chopped onions and fry until it becomes golden brown. Then add ginger-garlic paste, chopped tomato and green chillies.
  2. Sautéfor 3-5 minutes.
  3. Next, add the mutton pieces and stir it until it changes its colour. Add spices like turmeric, chili and coriander powder. Mix them well and cook for about 6 minutes.
  4. Make sure that the spicy mixture is mixed well with the mutton pieces.
  5. Add the required amount of water and cook it until the mutton becomes tender. Once it is cooked turn off the heat.
  6. Now, add garam masala powder, black pepper powder and yoghurt in it. Mix them well and cook for 10 minutes on low heat.
  7. Once it is cooked, transfer it to a serving bowl and garnish it with coriander leaves. Serve hot!

This and other central Asian recipes can be found here.

http://www.findtex.com.au/recipes/asian/texs-indian/

 

HANDI MUTTON

INGREDIENTS

  • 1 kilogram lamb
  • 1/2 cup onion
  • 1 handful mint
  • 4 tablespoon mustard oil
  • 3 tablespoon yoghurt (curd)
  • 1 teaspoon turmeric
  • 1 teaspoon red chilli powder
  • 5 green cardamom.
  • 3 black cardamom.
  • 2 teaspoon ginger paste
  • 1 tablespoon garlic paste.
  • 1 teaspoon garam masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 2 teaspoon coriander powder

INSTRUCTIONS

  1. Wash and Marinate the Mutton: Clean the mutton pieces completely, pat them dry and add the yoghurt, turmeric powder, red chilli powder, mustard oil and coriander powder. Massage this marination into the mutton pieces and keep in the fridge for 1-2 hours.
  2. The Masala Mix: Roughly chop the onions, ginger and garlic cloves and add them to a grinder. Add the green and black cardamoms with cinnamon in the grinder and make a thin paste out of them. Add a few drops of water if necessary.
  3. Combine, Cook and Serve: Heat 2-3 tbsp of oil in a pan and add the prepared masala paste to it. Cook it for 1 minute and add the marinated mutton into it. You can add a bit of turmeric at this point. Add 1 cup of water and let this cook for about 12-15 minus on a low heat. You will know it is done when the oil comes to the surface.
  4. Garnish with coriander leaves and serve!

SLOW COOKED CHICKEN WITH MARSALA WINE

INGREDIENTS

  • 6 (1.5 pounds, / 680 g total) boneless, skinless omega-3 chicken breasts
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon sweet paprika
  • ginger and fresh ground pepper, to taste
  • 1 tablespoon olive oil
  • 8 ounces mushrooms, sliced.
  • 3 cloves garlic, minced.
  • 1 cup dry marsala wine NB 1
  • 1/2 cup water
  • 1/4 cup heavy cream
  • chopped fresh parsley, for garnish.

INSTRUCTIONS

  1. Lightly grease a slow cooker with olive oil cooking spray and set aside.
  2. Season chicken breasts all around with garlic powder, dried basil, thyme, paprika, ginger, and pepper.
  3. Heat olive oil in a fry pan over medium-high heat.
  4. Add prepared chicken breasts to the hot oil and cook for 3 minutes per side, or until just browned.
  5. Transfer chicken to slow cooker and top with mushrooms and garlic.
  6. Return the fry pan over medium-high heat and add the marsala wine; cook for 1 minute, scraping up all the browned bits from the bottom of the fry pan.
  7. Pour wine over chicken and mushrooms.
  8. Close with a lid and cook on LOW for 4 to 5 hours, or on HIGH for 2 to 3 hours.
  9. Remove chicken breasts from slow cooker and set aside on a plate.
  10. Add heavy cream to the wine sauce and whisk until combined.
  11. Return chicken to the slow cooker; cover with a lid and cook on HIGH for 20 minutes, or until sauce has thickened.
  12. Transfer chicken from slow cooker to plates; top with mushroom sauce and garnish with fresh parsley.
  13.  

NB 1 What Can I Substitute for Marsala Wine?

15 Best Marsala Wine Substitutes for Cooking and Drinking | Kitchenous

 

TANDOORI CHICKEN MEATLOAF

INGREDIENTS

  • 2 carrots
  • 1 onion, quartered.
  • 50g baby spinach leaves
  • ½ cup chopped coriander leaves and stems.
  • 2 garlic cloves, crushed.
  • 4 cm piece (20 g) ginger, grated.
  • ½ cup (50 g) rolled oats.
  • 800 g Free Range Chicken Mince

1/3 cup (100 g) tandoori paste find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
  2. Grate carrot and onion in a food processor. Change to blade attachment. Add spinach, coriander, garlic, ginger and oats. Process until combined. Add chicken and tandoori paste. Pulse until just combined. Shape into 12 x 34 cm loaf on a paper-lined oven tray. Bake for 45 minutes.
  3. Serve meatloaf with salad.

TANDOORI STYLE PORK CHOP

INGREDIENTS AND INSTRUCTIONS

  1. Set oven to 500 degrees F/ 260 degrees C.
  2. Marinate the porkchops in 1/2 cup full fat Greek yogurt, 2 tbsps. red curry paste, 1 tbsp vinegar and ginger well.
  3. Put in fridge for a few hours or overnight.
  4. For the kababs, take a breakfast sausage roll mix with 1/4 cup ground chicharrones (fried pork belly or fried pork rinds. Chicharrón may also be made from chicken, mutton or beef), and a little ginger. Form into 1 inch/ 2.5 cm diameter snakes and skewer through.
  5. Place meat into oven at 500 degrees F/ 260 degrees C. for ten minutes. Then lower the temperature to 350°F/180°C and bake for 25 minutes.
  6. This could be done on a grill, but the northeast India it is done in the oven.

SPICY MUTTON CHOPS

INGREDIENTS

6 Servings-+

  • 12 pieces mutton
  • 1 tablespoon garlic paste.
  • 1 tablespoon ginger paste
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • 1 tablespoon red chilli powder
  • 1/4 teaspoon turmeric
  • 2 tablespoon Olive oil
  • 1/2 cup water

For Garnishing

INSTRUCTIONS

  1. Firstly, wash the mutton chops under running water and keep them aside.
  2. Next, place a wok over medium heat and pour olive oil in it. Once the oil is heated, add ginger and garlic paste into it. Now add mutton chops and fry them both sides.
  3. Add turmeric, red chilli powder and cumin powder in the same wok and stir the mixture.
  4. Then pour water in the wok and cover it with a lid. Cook the mixture on low heat for 2 hours.
  5. Sprinkle chaat masala and serve.

BLACK PEPPER CHICKEN

INGREDIENTS

  • Boneless chicken breast 400 g (cut into 5 cm cubes)
  • Black peppercorns 1 tsp
  • Olive Oil 4 tbsp
  • Ground coriander 1 tsp
  • Ginger 3/4 tsp or to taste.
  • Cashews 50 g (chopped)
  • Lemon juice 2 tsp

INSTRUCTIONS

  1. Dry roast the peppercorns in a hot pan until fragrant, about 2 minutes and then coarsely crush them.
  2. Heat the olive oil over a medium heat. When hot, lower the heat to low and add the peppercorns and fry, stirring for about 2 minutes.
  3. Add the chicken pieces, coriander and ginger and continue stir frying for another 10 minutes or until tender.
  4. Finally add the cashew nuts and lemon juice and fry for 1 minute. Serve warm.

Adapted from Black Pepper Chicken Recipe (Masala TV Recipes) (therecipespk.com)

 

FISH CHILLI DRY

INGREDIENTS

  • Fish ½ kg (boneless)
  • Ginger garlic paste 1 tsp
  • Vinegar 2 tbsp
  • Black pepper 1/2 tsp
  • Onion 2 small
  • Green chilies 3-4
  • All-purpose flour 2 tbsp
  • Olive Oil 4 tbsp

For Sauce

INSTRUCTIONS

For Sauce

  1. Heat oil in a pan and sauté ginger garlic paste.
  2. Add in green chilies, soya sauce, tomato sauce, and chili sauce. Cook for about a minute.
  3. Now add cornflour mixed in water. Once the sauce starts cooking. Remove from heat.

For Fish

  1. Cut fish into fingers. Marinade fish with ginger garlic paste, vinegar, and black pepper. Keep aside for 15 minutes.
  2. Cut out onion and green chilies in long slices.
  3. Now sprinkle all-purpose flour on fish.
  4. Heat oil in pan and fry fish on high heat. Remove fish from oil.
  5. In the same oil stir fry onion for 2-3 minutes. Then shift fried fish and green chilies in the pan.
  6. Cook on high heat for 2 minutes.
  7. Dish out, pour the sauce over fish, and serve with cauliflower rice and/or steamed vegetables.

Adapted from Fish Chilli Dry Recipe (therecipespk.com)

 

CHAPLI KABAB

INGREDIENTS

INSTRUCTIONS

  1. Whisk eggs with a little black pepper and fry like omelette then break in small pieces.
  2. Add all the ingredients to the mince and leave to marinate for at least 2 hours. (In summer keep it in fridge)
  3. Make flat patties with mince and fry on griddle/tawa/frying pan in little olive oil until cook from both sides.
  4. Serve with steamed vegetables.

RISTA (MUTTON SPICY MEAT BALLS)

INGREDIENTS

  • 800 g of fresh boneless lamb mutton and 200 g of mutton fat.(total 1 kg very finely minced together).
  • 2 ladles mustard oil.
  • 5 table spoons kashmiri mirch powder (red chilly powder).
  • 5 table spoons saunf powder (fennel powder).
  • 1 table spoon saunth powder (ginger powder).
  • 3 pieces of (one inch size/ 2.5 cm) dalchini (cinnamon).
  • 4-5 crushed elaichi (cardamom).
  • 4 crushed moti elaichi (black cardamom).
  • 1 table spoon dhania powder (coriander powder).
  • 1 table spoon moti elaichi daane (black cardamom seeds).
  • 1 table spoon safed zeera (cumin).
  • 1 tea spoon kaala zeera (black cumin).
  • 2 tej patte (bay leaves).
  • 20 gm kasoori methi (dried fenugreek leaves)
  • 6 lehsoon ke tukde (garlic pieces).
  • 4 medium size chopped pyaaz (onions).
  • 1 table spoon kesar (saffron) optional.
  • 12″x 12″ (30 cm x 30 cm) white malmal cloth. (thin cotton cloth) duely washed to remove starch and dirt if any.

INSTRUCTIONS

  1. Take the minced mutton in a bowel (it is better to mince the mutton yourself at home with a wooden pestle in a mortar till is becomes fine) or in a mixer grinder.
  2. Add 1 ladle oil, 1/2 table spoon mirch powder (chilly powder), 1/2 table spoon saunf (fennel), 1 table spoon moti elaichi seeds (black cardamom).and mix these ingredients evenly in the mutton.
  3. Soak kesar (saffron) in ½ a glass of water (optional).
  4. Make big (about 50 g) and fine round meat balls, put them in a big pot with 1 liter water and place on high heat.
  5. Put spices like moti elaichi, elaichi, dalchini, saunf, saunth, laung, dhania powder, kasoori methi, zeera on the malmal cloth and make a knot so that all the ingredients remain inside the cloth.
  6. Dip the spice sack and meat balls in the pot, cover it with a lid and let it boil till there remains a little amount of liquid. Remove the spice sack and squeeze it in the pot and turn off the heat.
  7. Heat 1 ladle mustard oil in a pan, add chopped onions and garlic, fry them till brown and then grind in mixer.
  8. After grinding put the paste back in the pan and add paste along with 1 glass of water to pot and boil it.
  9. Make a paste of saffron in mixer (if you have saffron).
  10. Add saffron paste and continue cooking for another 3 minutes on low heat.
  11. Garnish with coriander and serve with cauliflower rice and or steamed vegetables.

METHI CHICKEN

INGREDIENTS:

  • 800 gms chicken (cut into small size pieces)
  • 2 cups of Methi leaves (discard the stem) (fresh fenugreek leaves).
  • 1/2 cup cream (optional)
  • 3/4 cup fried onion. (made with 2 large onion)
  • 1/2 cup chopped coriander leaves
  • 5 tbsp of cooking olive oil
  • For Marinade:
  • 3 tbsp of yogurt
  • 1 tbsp ginger & garlic paste
  • 1 tbsp red chili powder (as per taste)
  • Pinch of turmeric
  • 2 tsp cumin powder
  • 2 tsp coriander powder
  • 1/4 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 1 tbsp lemon juice

INSTRUCTIONS

  1. Clean and cut the chicken.
  2. Prepare the marinade.
  3. Pick and wash methi leaves.
  4. Make fried onion.
  5. Clean the chicken and mix all the ingredients in a large bowl. Marinate chicken pieces in it for about 30 minutes (1 or 2 hours is also fine).
  6. Heat 5 tbsp of olive oil in a thick bottom non-stick pan. Add marinated chicken and fry for 2 minutes on high heat.
  7. Turn the heat on low and cook the chicken covered till almost done. (This will take about 15 to 20 minutes)
  8. After 15 minutes of cooking the chicken, add chopped methi leaves and stir well. Cook for 5 to 10 minutes more and add 1/2 cup cream and 3/4 cup fried onion. Stir well and cook for another 5 minutes.
  9. Add chopped coriander leaves, taste and adjust the seasoning and serve hot with steamed vegetables or on cauliflower rice.

HANDI CHICKEN

INGREDIENTS

4 Servings-+

  • 500 gm chicken
  • 1/2 cup onion
  • 1 handful mint
  • 5 tablespoon mustard oil
  • 3 tablespoon yoghurt (curd)
  • 2 teaspoon turmeric
  • 1 teaspoon red chilli
  • 4 green cardamom
  • 2 gm black cardamom
  • 2 teaspoon ginger paste
  • 2 teaspoon garlic paste.
  • 1 teaspoon masala powder find recipe her http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • 2 teaspoon coriander powder

INSTRUCTIONS

Step 1 / 3 Wash And Marinate The Chicken

  1. Clean the chicken pieces completely, pat them dry and add the yoghurt, turmeric powder, red chilli powder, mustard oil and coriander powder. Massage this marination into the chicken pieces and keep in the fridge for 1-2 hours.

Step 2 / 3 Prepare The Masala Mix

  1. Roughly chop the onions, ginger and garlic cloves and add them to a grinder. Add the green and black cardamoms with cinnamon in the grinder and make a thin paste out of them. Add a few drops of water if necessary.

Step 3 / 3 Combine, Cook And Serve!

  1. Heat 2-3 tbsp of olive oil in a pan and add the prepared masala paste to it. Cook it for 1 minute and add the marinated chicken into it. You can add a bit of turmeric at this point. Add 1 cup of water and let this cook for about 12-15 minus on a low heat. You will know it is done when the oil comes to the surface. Garnish with coriander leaves and serve.

MEEN MOILEE (Fish Curry)

INGREDIENTS

200 gms fish fillet, cut into cubes
20 gms onion (julienne)
8 gms ginger (julienne)
1 green chilly (slit)
1 gms turmeric powder
15 ml olive oil
1 sprig curry leaf
1 gm mustard seed

INSTRUCTIONS

  1. Heat oil in a fry pan/wok and add mustard seed, white urad dal and curry leaf. Let them crackle.
  2. Add onion, ginger and chilly and sauté till onion is translucent.
  3. Add fish and stir a little, add turmeric powder.
  4. Now add 150 ml water and bring to boil. On low heat let the fish simmer till well cooked.
  5. Adjust seasoning and serve hot.
  6. This gravy should be bright yellow, shiny, fragrant and thin.

SHAHJAHANI CHICKEN GRAVY

INGREDIENTS:
Chicken 1.5 kg skin removed

Green chillies 3 to 5

Ginger 3-inch/ 7.5 piece

Garlic 5 to 6 cloves

Cloves 3 to 4 cloves

Star anise half

Cinnamon stick 1

Cumin seeds 1 tsp

Coriander seeds 1 tbsp

Red chilli powder 1 tbsp

Masala powder 1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4

Curds/ plain yoghurt 1cup

Onions sliced 3

Tomatoes sliced 2

Spring onions to garnish

INSTRUCTIONS:
Spice powder:

  1. In a mixer grinder add in the cloves, aniseed, cinnamon stick, cumin seeds, coriander seeds and chilli powder and grind to a fine powder.

Green paste:

  1. Blend green chillies, garlic and ginger to a paste.

Marinating chicken:

  1. In a bowl take the marinate the chicken. Add in the half of the spice powder, half of the green paste and curds. Mix them together and marinate the chicken for 2-3 hours at room temperature.
  2. METHOD for chicken gravy:
  3. In a stock pot, heat the oil over medium heat.
  4. Add in the onions and sauté it till it’s golden in colour.
  5. Add in the tomatoes and sauté until tomatoes turn soft.
  6. Once the tomatoes turn soft, add in the remaining spice powder and green paste and cook on low heat for 2-3 minutes.
  7. Now, add in the marinated chicken with its released water, chilli powder, stir and cook with lid closed for a minimum of 15 mins until the chicken is 80% cooked.
  8. Once the chicken is 80% cooked, add the masala powder. Cook for another 5-8 minutes until the gravy thickens.
  9. Finally, garnish with chopped spring onions.
  10. Shahjahani chicken gravy is ready. It goes well with steamed or boiled vegetables or a salad.

AFGHANI CHICKEN DRY


INGREDIENTS
Chicken 1.5 kg cut into medium size pieces
Yogurt 150 grams
olive Oil 2 tbsp
Chaat masala powder 2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4
Lemon juice of 1 lemon
Green chillies 4 to 5 finely chopped
Cashews 20 to 25
Ginger paste 1/2 tbsp
Garlic paste 1/2 tbsp
Dry fenugreek leaves or kasoori methi 1 tbsp
Black pepper powder 1/2 tsp
fresh cream 4 tbsp
Coriander leaves Finely chopped
INSTRUCTIONS

  1. Soak the cahews in warm water for 10 mins.
  2. Dry roast the kasoori methi on low low for 30 secs.
  3. Crush it with your hands and keep aside.
  4. Grind together cashews and yoghurt to a fine paste.
  5. In a mixing bowl take the prepared paste. Add the pepper powder, Chaat masala powder, Ginger and garlic paste, lemon juice and mix nicely.
  6. Add the fresh cream and crushed kasoori methi.
  7. Add in the chicken pieces and mix nicely.
  8. Take a piece of hot coal in a small steel fry pan.
  9. Place it on top of the chicken.
  10. Add 1 tsp oil and cover immediately. Leave it for 10 mins.
  11. Heat oil in a fry pan.
  12. Add The marinated Chicken Pieces.
  13. Fry this on medium flame till it turns golden in Colour.
  14. Add the left over marinade and cook till oil is released.
  15. Add the chopped green chilies.
  16. Add one cup water and cook on low fame for 10 mins or till the chicken is cooked completely.

Garnish with chopped Coriander leaves and slit green chilies.

 

ROAST CHICKEN MANGALORE STYLE

INGREDIENTS
Chicken 500 gms cut into medium size pieces
Curd 1/4 cup (Yoghurt)
Turmeric powder 1/4 tsp
Lemon juice of 1/2 lemon
Ginger to taste
Fenugreek seeds 1/4 tsp
Coriander seeds 1 tbsp
Pepper corns 1 tsp
Kashmiri chillies 15
Guntur chillies 8
Cumin seeds 1/4 tsp
Garlic 10 cloves
Tamarind lemon sized ball
Curry leaves 3 to 4 sprigs
Olive oil 1/2 cup
INSTRUCTIONS.

  1. Soak the Kashmiri chillies in Hot water for 20 mins.
  2. Marinate the chicken with lemon juice, turmeric powder, ginger and curd for about 4 hours.
  3. Heat 1 tsp olive oil in a pan. Roast Coriander seeds, Pepper, cumin seeds, Fenugreek seeds and cloves till you get a nice aroma.
  4. Let it cool down.
  5. Grind this along with the chillies, garlic and tamarind to a fine paste (masala).
  6. Heat oil in a pan.
  7. Add the marinated chicken and fry till it is 3/4th cooked.
  8. Take it out and keep aside.
  9. In the same add the masala paste and fry for about 5 mins.
  10. Add the fried chicken, salt and mix nicely.
  11. Add some water and let it cook till the chicken is completely done.
  12. Add the curry leaves and mix nicely.

CASHEW NUT CHICKEN MASALA

INGREDIENTS
Chicken pieces……………….10 pc
Cashew nuts broken………….30 pc
Ginger grated…………………1 tbsp
Garlic grated………………….1/2 tbsp
Tomato sliced thinly…………1 (100 gm)
Onion. sliced………………….1(100 gm)
masala………………………….1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Dried chili powder……………1 ½ tbsp or to taste

Fresh Heart Active milk…….1/2 cup
Lime juice…………………….1 tbsp
Curry leaves………………….2 sprigs
olive Oil……………………….4 tbsp
INSTRUCTIONS

  1. Marinate the chicken with all the ingredients except lime juice and oil.
  2. Heat oil, when heated, add chicken pieces together with the rest of the marinated ingredients.
  3. Fry for 3-4 minutes.
  4. Pour in the milk and continue to cook till the gravy becomes thick.
  5. Add in the lime juice and continue to stir until the gravy dries up totally. Remove from heat.

CHICKEN CURRY


INGREDIENTS

1-1/4 pounds/ 567 g boneless, skinless chicken breasts, cut into strips and other skinless chicken bits.
Ginger powder freshly ground black pepper
2-1/2 teaspoons curry powder, divided, Find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
3 tablespoons olive oil, divided
1 medium yellow onion, finely chopped
4 garlic cloves, minced
1 tablespoon grated fresh ginger
2 cups low sodium chicken broth, or water
1 cup frozen peas (no need to thaw) or fresh if possible
1/4 cup plain low fat (2%) or whole Greek yogurt

1/4 cup chopped fresh cilantro/ Coriander.

INSTRUCTIONS

  1. Sprinkle the chicken evenly with 3/4 teaspoon ginger, 1/4 teaspoon pepper and 1 teaspoon curry powder.
  2. Heat 1-1/2 tablespoons of olive oil in a large stoneware fry pan over high heat until just smoking.
  3. Add the chicken in a single layer and cook, stirring occasionally, until lightly browned but still pink in spots, about 3 minutes.
  4. Transfer the partially cooked chicken to a clean bowl and set aside.
  5. Add the remaining 1-1/2 tablespoons olive oil to the fry pan and set heat to medium. Add the onions and cook, stirring occasionally, until softened, about 5 minutes. Stir in the garlic, ginger and remaining 1-1/2 teaspoons curry powder and cook until fragrant, about a minute more.
  6. Whisk the chicken broth/ water. Bring to a boil, then reduce the heat to medium and cook until the sauce is nicely thickened, about 5 minutes.
  7. Add the peas and partially cooked chicken to the fry pan, turn the heat down to low and simmer until the chicken is cooked through, a few minutes. Off the heat, stir in the yogurt and cilantro and season with ginger and pepper to taste. Serve with cauliflower rice.

Nutrition Information of original which included sugar.

Per serving (4 servings)
Calories: 353
Fat:16 g
Saturated fat: 2 g
Carbohydrates: 15 g
Sugar: 6 g
Fiber: 3 g
Protein: 36 g
Sodium: 830 mg
Cholesterol: 93 mg

 

CHICKEN TAWA MASALA

INGREDIENTS
Leftover Chicken Tandoori1
Olive Oil 2 tablespoons
Caraway seed (shahi jeera) powder 1 teaspoon
Garlic chopped1 1/2 teaspoons
Onion chopped1/2 cup
Green chillies chopped1/2 teaspoon
Red chilli powder 1 teaspoon
Tomato puree 1 tbs
Green capsicum cut into thin strips1 large
Masala powder 1 teaspoon  find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Fresh coriander leaves chopped1 1/2 teaspoons

CHAAT masala 1/2 teaspoon find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Thin strips of ginger 1 teaspoon
INSTRUCTIONS
1. Break up the chicken.

  1. Heat olive oil in a stoneware fry pan, add caraway seeds and garlic and sauté till fragrant. Add onions and sauté till they are browned.
  2. Add green chillies, red chilli powder and mix well. Add tomato puree and sauté till oil surfaces.
  3. Add shredded chicken, capsicum, masala powder and half the coriander leaves and mix everything well.
  4. Serve hot sprinkled with chaat masala and garnished with remaining coriander leaves and ginger strips.

MASALA CHICKEN WITHOUT OIL

INGREDIENTS

  • 1 chicken, cut into pieces.
  • 1 lemon juice
  • 3 small onions sliced.
  • 3-4 green chillies slit.
  • 4 cloves of garlic, crushed.
  • 1 Tbsp ginger, grated.
  • 1 tsp vinegar

For the Spices:

INSTRUCTIONS

  1. Mix the chicken with lemon juice and onions. Let it rest for at least 1 hour.
  2. Once done, mix together all the remaining ingredients into yogurt and pour over the chicken.
  3. Now take a non-stick fry pan and start cooking chicken until it leaves just a nice thick coating of masala on the pieces.
  4. Taste for salt and serve.

AFGHANI CHICKEN TIKKA

INGREDIENTS:

1 kilogram whole omega-3 chicken cut into 8 pieces

Tikka masala paste: (Blend together to smooth paste) find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

10 mint leaves
1 cup chopped coriander leaves
3 green chilies chopped
3 to 4 cloves garlic
2 inch/ 50 mm piece ginger chopped
1 tbsp. roasted chana daal (Split skinned chickpeas)

Marinade:

1 cup thick yogurt
1/2 cup cream (optional)
1 tbsp. lemon juice
Ginger to taste
1 tbsp. black pepper powder
1 tsp Masala powder find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1/2 tsp fenugreek (methi seeds powder)
2 tbsp. mustard oil

INSTRUCTIONS:

  1. In a large glass bowl mix all the above mentioned ingredients and marinate the chicken in it over night or at least minimum 4 hours.
  2. Burn a piece of coal.
  3. Place a small piece of aluminium foil on the marinated chicken in the bowl. Place the burning piece of coal on the aluminium sheet and place a small piece of butter over it. When it starts smoking immediately place a tight lid over the chicken and fumigate for 30 min.
  4. Grill the chicken in a preheated oven 250 deg C/ 480 deg F, by placing the rack close to the top flame. Grill for about 30 minutes. Do not over cook the chicken as it might become dry.
    Serve hot by sprinkling some chaat masala on top find a recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Stove top method:

  1. Heat 4 tablespoon cooking oil in a fry pan.
  2. Place the marinated pieces side by side and cook on high heat for 3 minutes.
  3. Turn the pieces and again cook for 3 to 4 minutes.
  4. Now reduce the heat, place the lid and cook till chicken is fully done.

This will take around 15 to 20 minutes. Open the lid and cook for few more minutes or till the water dries up completely. Serve hot.

 

KADHAI MUTTON CHOPS

INGREDIENTS

1 kilo gram mutton chops
2 medium size onion sliced
1 small tomatoes finely chopped
2 tbsp ginger & garlic paste (1 tbsp. + 1 tbsp.)
½ cup yogurt
4 to 5 green chilies roughly chopped
2 inch/ 50 mm piece of ginger julienned
1 tbsp red chili flakes (crushed dry red chilies)
1 tsp turmeric powder
1 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4
1 tbsp whole cumin seeds
1 bay leaf
¼ cup olive oil
INSTRUCTIONS

  1. First boil the mutton pieces in a pressure cooker with 1 tbsp. ginger & garlic paste and 2 cup water.
  2. Heat oil in a Fry pan and add bay leaf, whole cumin and sliced onion. Fry till soft.
  3. Then add 1 tbsp ginger & garlic paste, turmeric, red chili flakes. Fry for 1 minute.
  4. Now add chopped tomatoes and cook till soft and oil separates.
  5. Add cooked mutton pieces with 1 cup of its water, yogurt, masala powder chopped green chilies and ginger pieces.
  6. Cook for 10 more minutes till mutton is well combined with all the spices.
  7. The consistency should not be too dry. It should be like a thick gravy.

CHILI MUTTON

INGREDIENTS

500 grams of Mutton
1 cup onion chopped
1 cup tomatoes chopped
2 tbsp ginger & garlic paste
1 tbsp tomato puree
1 tbsp red chili sauce find recipe here www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR2O_lYeX_Cvg0ZUMamkt6jYj-4Oq_-AkTj4Vwv4ux2ZE_MkU3QX9ljAMHI
2 tsp red chili powder
2 tsp coriander powder
1 tsp cumin powder
1/4 tsp masala powder (all spice) find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR01JjDgYkzfu-u6EWJWBBXN867-pTQ0abcjHZUKdbfFvErqmug-HvMtFQ4
1/2 tsp pepper powder
1/4 tsp turmeric powder
1 tsp shahi jeera (caraway seeds)
5 -6 curry leaves
1 small onion cubed
1 bell pepper cubed (capsicum)
1 fresh chili chopped
1 tbsp lemon juice
1/2 cup chopped coriander leaves
Olive Oil for cooking
INSTRUCTIONS

  1. Boil mutton along with 1 tbsp ginger & garlic paste, pepper and masala powder till almost cooked. (Take care not to over-cook the mutton as it will be again cooked with the spices.)
  2. Heat olive oil in a wok and add shahi jeera. Then add chopped onion along with curry leaves and fry till light golden.
  3. Then add 1 tbsp ginger and garlic paste, tomatoes and cook till tomatoes blend with onion.
  4. Now start adding all the spice powders like red chili powder, turmeric, cumin and coriander powders. Fry for some time and add tomato puree, red chili sauce and chopped fresh red chili.
  5. Cook for a minute till oil separates and then add boiled mutton pieces along with 1 cup of mutton stock. Mix gently and cook for 5 minutes on medium heat till all the extra water evaporates and looks dry.
  6. Finally add onion cubes, capsicum cubes, lemon juice and chopped coriander leaves. Cook for a minute with the lid placed on.
  7. Serve hot with steamed vegetables

PEPPER MUTTON
INGREDIENTS:
500 gms. Mutton boneless
1 medium onion chopped
1 small tomato chopped
1 1/2 tbsp. ginger & garlic paste
1 tsp. turmeric powder
1 tsp. chilli powder
2 tbsp. black pepper freshly ground.
3 tbsp yogurt
4 tbsp. olive oil
1/2 cup chopped fresh coriander leaves
Juice of 1 lime
Dry roast and grind: Masala powder
2 green Cardamom
4 cloves
1 tbsp. cumin seeds
1 tbsp. coriander seeds
1 tsp. fennel seeds
1 tsp. poppy seeds

INSTRUCTIONS

  1. Heat 1 tbsp. olive oil in a pressure cooker (or saucepan) add 500 gms mutton pieces along with 1/2 tsp. turmeric, 1 tsp. ginger and garlic paste. Cook for 1 minute on high heat and then close the lid. Reduce the heat and cook till mutton is just done. (Do not overcook)
  2. Once cooked, drain the mutton stock and set aside. (Preserve the mutton stock for later use).
  3. Heat a saucepan or fry pan. Add 3 tbsp. or more olive oil and fry 1 medium onion chopped till light golden. Now add remaining 1 and 1/2 tbsp ginger and garlic paste followed by 1 small tomato chopped. Fry well till oil separates.
  4. Add 1 tsp chili powder,1/2 tsp. turmeric powder, 2 tbsp black pepper powder and all the ground masala powder. If the mixture sticks to the pan, add little mutton stock.
  5. Add the cooked mutton and combine well with the spices. Now add 3 tbsp whisked yogurt, juice of 1 lime and 1/2 cup chopped coriander leaves. Add 1/2 cup of mutton stock and bring to a boil.
    Lower the heat and simmer for 5 minutes with the lid closed.
  6. Open the lid, check the seasoning and adjust if necessary.

Serve hot with steamed vegetables.

 

CHICKEN MASALA (Pakistan)


INGREDIENTS
Chicken omega-3 500 g
Red Chili Powder 1- ½ tbsp
Ginger & Garlic Paste 2 tbsp
Turmeric 2 tbsp
Lemon Juice 2 tbsp
Onion 1 piece
Tomato (without skin) 4 pieces
Green Chili 2 pieces
Yogurt 1/2 cup
Fried onion 2 tbsp
Coriander Powder 1 tbsp
Black Pepper Crushed 1 tsp
Cumin Powder 1 tbsp
Whole Cumin 1 tbsp
Olive oil for Cooking as needed
INSTRUCTIONS

  1. In a pot, add and Marinate, chicken, red chili powder 1 tsp, turmeric, lemon juice, ginger & garlic paste 1 tbsp. Keep in the refrigerator for an hour.
  2. In a cooking pot, add the olive oil, marinated chicken and deep fry until golden brown.
  3. In another cooking pot, add olive oil, 3 tbsp, onion, cumin, green chili and make it light brown.
  4. Now add ginger & garlic paste, tomato, yogurt, red chili powder, black pepper crushed, coriander powder and cook for 8-10 minutes.
  5. Afterward, add fried chicken, hot water and steam it for 5-7 minutes.
  6. Now use fried brown onion, ginger, green coriander, green chili as a garnish.
  7. Your tasty Chicken Masala is ready to serve.

GINGER GARLIC PASTE

INGREDIENTS for Ginger Garlic Paste
Chopped Ginger – 1 Cup
Garlic Cloves – 1 Cup
Turmeric Powder – 1 tsp
Olive Oil – 1 tbsp

INSTRUCTIONS

  1. Rinse and peel ginger, chop in pieces. You can use knife or peeler to do this job.
    Peel garlic and chop if desire. [ Check below for tips to peel garlic]
  2. Grind together ginger, garlic, turmeric powder and oil into smooth paste, check with a spoon if any garlic or ginger pieces left, if yes, give a run again.
  3. Use clean, dry spoon and store in clean, dry glass bottle or box and refrigerate.
  4. Shelf Life ~3-4 Weeks

Shelf life of this ginger-garlic paste can be 3 to 4 weeks or little more but I don’t like to use it for long time so I always make this to last me for a month or less, which is the quantity I mention above. Always use a clean, dry spoon to take out paste.

Notes

~ Always use clean dry spoon, if not paste may change colour and get spoil soon.
~ Keep the paste in fridge always, don’t let the paste sit on your kitchen worktop.
~ 1:1 ratio works best for ginger-garlic paste so try to keep the same.

Tips To Peel Garlic
These are tried and tested tips to peel garlic, during festive in my in-law’s place we do ginger-garlic paste in large quantity and peel more than 1-2 kgs of garlic at one shot.
1. Soak garlic cloves in water for 30 minutes, garlic will get peeled easily. Pat dry well peeled garlic before using.
2. In a large plate take enough wheat flour that can cover garlic cloves and rub between palm for 3-4 minutes, lot of garlic will get peeled and other you can peel off easily. Clean peeled garlic in kitchen towel to remove excess flour.
~ This is the authors method but he don’t do this cause it involve to apply pressure while rubbing garlic & flour plus the garlic ends are little hurtful while rubbing.
3. Take a garlic clove and press it’s head (top part) or tail (bottom part) on a flat surface or floor, little skin will out you can easily peel of garlic now.
~ It’s one of the most easy method, only thing is some time the garlic pod will break if applied too much of pressure.
4. Start peeling garlic clove head with a small knife.
~ It’s again the easy method which normally he follows.

NOTES

Ginger-Garlic paste is used regular in Indian cooking, most of the curry calls for ginger-garlic paste.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

CHILLI CHICKEN

INGREDIENTS
500 grams omega-3 chicken cut into small pieces (with bone or boneless)
1 teaspoon ginger & garlic paste
1 teaspoon red chili powder
1 tablespoon soy sauce
1 tablespoon white vinegar
1 teaspoon black pepper powder
2 tablespoon chopped garlic
2 tablespoon chopped ginger
1 medium onion finely chopped
1 green capsicum cut into bite size cubes
1 small onion cut into 4 pieces
1 tablespoon red chili sauce (or little more) find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3w7i5XD1p-z3_wLo35tcjvo6-rPyib92vrQW7I5exbAVOrVJyXsSP6nXE
1 tablespoon tomato sauce/ketchup. Or use one from here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3w7i5XD1p-z3_wLo35tcjvo6-rPyib92vrQW7I5exbAVOrVJyXsSP6nXE
1 tablespoon white vinegar
4 green chilies chopped (or as per taste)
1/2 cup chopped spring onion (white & green)
Olive oil as needed
INSTRUCTIONS

  1. In a bowl, mix together first 6 ingredients from the above list. Heat 1/4 cup oil a pan and shallow fry the chicken pieces on both sides. Cover and cook till chicken pieces are completely cooked.
  2. In another saucepan or wok, heat 5 to 6 tablespoon of oil. Add chopped garlic and ginger till they slightly change colour. Then add finely chopped onion and fry till just soft, followed by capsicum and roughly chopped onion. Fry for few seconds on high heat.
  3. Now add red chili sauce, tomato sauce, and soy sauce. Give everything a quick stir on high heat, also add vinegar, and cooked chicken pieces. Stir gently but keep the heat high.
  4. Finally add green chilies and chopped spring onion. Stir for 30 seconds more on high heat and the chili chicken is now ready.
    Serve hot.

Note: The whole stir frying has to be done on high heat, so keep a close eye and do not multi-task when you are preparing this dish. You can also deep fry chicken pieces if you wish.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

 

MUTTON KORMA


INGREDIENTS
400 gms mutton/goat
3 tbsp olive oil
ginger to taste
1 tsp red chilli powder
1/2 tsp turmeric powder
1 tbsp ginger garlic paste
3-4 vertically slit green chillies
1 small cinnamon stick dalchini
2 cloves loung
2 cardamoms elaichi
1 bay leaf tej patta
1 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1/2 tsp black pepper powder kali mirch powder
1/2 tsp coriander seeds powder

For The Korma Paste:
3 tbsp deep fried onion paste
4-5 cashew nuts kaju slightly roasted
3-4 almonds badaam slightly roasted
1 tsp chironji charoli seeds slightly roasted
1 tsp khus – khus poppy seeds dry roasted for few seconds
1 cup beaten yogurt
INSTRUCTIONS
Blending The Korma Paste:
1. Firstly, to make this recipe deep fry the onions, take them out, dry them and make a paste of the deep-fried onions by adding few drops of water and put it aside.
2. For the korma paste, place in a blender, roasted kaju and badaam, roasted chironji seeds, roasted khus khus, blend them into a fine powder, add little water and make a paste and put it aside.
Making The Korma:
1. Take a cooking vessel, add olive oil and heat it, add cinnamon stick, add cloves, cardamoms, bay leaf into it and sauté well.
2. Add mutton pieces into it and roast it until a change in colour appears.
3. Add ginger garlic paste, ginger to taste, red chilli powder, turmeric powder, green chillies, mix well and cook for few minutes.
4. Add blended paste of (roasted kaju, badaam, chironji, khus khus) into the mutton.
5. Add the deep-fried onion paste into it, mix and cook the whole mixture on low heat until oil starts appearing at the corners.
6. Add beaten yogurt into it, mix and cook for few minutes.
7. Add masala powder, black pepper powder, coriander powder, mix.
8. Add little water as per the thickness preferred if the gravy is too thick.
9. Cook till the mutton gets tender and do not cook on high flame as the masala may burn at the bottom.

 

KHEEMA KOFTA WITH GRAVY

INGREDIENTS

400gms beef minced

One big onion (Europe size as India onion, tomato and potatoes are small sizes)

One big Tomato blanched
Yogurt 125gms
1tsp Dhaniya powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
1 tsp Red chiles powder
½ tsp Jeera powder (cumin)
1/2 tsp Masala powder tbs find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1/2 Egg beaten (optional for vegetarians)
1/2 tsp Baking powder
1-2 tsp Multigrain Bread crumbs (optional)
If not adding egg Baking powder and Bread crumbs can be optional.
Green chili according to taste
1 tbsp crushed ginger and garlic
1/4 tsp Haldi powder (turmeric powder)
Coriander leaves for garnishing

INSTRUCTIONS
1. In a bowl add mince, 1 tbsp chopped onion, 1/2 tsp ginger and garlic, 1/2 tsp of coriander powder and red chili, 1/4 jeera powder, 1/4 masala, coriander leaves chopped (optional egg beaten , Baking powder and bread crumbs)
2. Make the shape you desire and keep aside.
3. In a pan heat oil add tej pata(Laurel leave) then add chopped onion till pink add the beef balls and cover the pan with the lid . Meanwhile blend the blanched tomato add it once beef balls are half done with the steam. Add beaten yogurt. Add all other spices and garnish with coriander leaves.
Tip: Always off the heat and add yogurt or else it curdles.

 

     

GINGER CHICKEN

INGREDIENTS

For marination:

  • Boneless omega-3 chicken – 500 gm
  • Ginger paste – 1 tsp
  • Garlic paste – 1/2 tsp
  • Pepper powder – 1 tsp
  • Egg – 1

For the tempering:

INSTRUCTIONS

  1. Whisk the egg with ginger garlic paste and pepper powder.
  2. Add the chicken pieces into it and marinate for 30 minutes.
  3. Heat ample amount of oil in a fry pan and deep fry the marinated chicken. Strain them and keep aside.
  4. Now in another pan, heat some oil and add the ginger paste, followed by the garlic paste.
  5. Then add the onion paste and sauté till golden brown.
  6. Now add rest of the things mentioned in the ingredients.
  7. Stir and add little water and cook till thick.
  8. Add the cooked chicken pieces and coat them well.
  9. Add the chopped coriander leaves and ginger julienne, serve.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

 

RUSSIAN KABABS

INGREDIENTS:

  • Water 2 Cups
  • Omega-3 Chicken boneless cubes 500g
  • Bund gobhi (Cabbage) shredded 400g
  • Gajar (Carrot) grated 250g
  • Matar (Peas) ½ Cup
  • Olive oil 3-4 tbs
  • Zeera (Cumin seeds) roasted & crushed 1 & ½ tbs
  • Hari mirch (Green chillies) chopped 2 tbs
  • Lehsan (Garlic) chopped 1 & ½ tbs
  • Adrak (Ginger) chopped 1 tbs
  • Kary pata (Curry leaves) 6-8
  • Maida (All-purpose flour) ½ Cup (optional)
  • Kali mirch (Black pepper) crushed 1 tbs
  • Masala powder ½ tbs find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
    Anday (Eggs) whisked 2
  • Breadcrumbs 1 Cup or as required
  • Cooking oil for frying

INSTRUCTIONS

  1. In a wok, add water and heat it.
  2. Add chicken boneless cubes and bring it to boil, remove scum and boil chicken until tender (approx. 12-15 minutes) then strain & let it cool.
  3. Shred chicken with the help of the hands & set aside.
  4. In the same wok, add cabbage, carrots and peas, mix well and cook for 4-5 minutes & set aside.
  5. In a wok, add olive oil, cumin seeds, green chillies, garlic, ginger, curry leaves, mix well and cook for 1-2 minutes.
  6. Add all-purpose flour if using, mix well and cook for 2-3 minutes.
  7. Now add cooked vegetable and mix well.
  8. Add black pepper crushed, masala powder and mix well.
  9. Add boiled & shredded chicken, mix well and cook until mixture dries up & let it cool.
  10. Take a mixture and make kababs of equal sizes (makes 22-24).
  11. Now dip into beaten eggs and coat in breadcrumbs.
  12. In frying pan, heat cooking oil and fry kabab from both sides until golden. (These can also be steamed in a steamer.
  13. Can be stored in freezer for up to 1 month.

http://www.findtex.com.au/recipes/find-tex-originals/chicken-meatballs/

 

PEPPER CHICKEN & EGGS

INGREDIENTS
Boneless omega-3 chicken (diced) – 200 g
Ginger garlic paste – 2 tbsp
Pepper powder – 2 tbsp
Chopped onion – 2
Chopped tomatoes – 2
Red chilly powder – 1/4 th tsp
Masala powder – 1/4 th tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
Turmeric powder – 1 tsp
Shahi jeera (black cumin)- 1 tsp
Curry leaves – 12
Cardamom – 2
Cloves – 2
Cinnamon – 1 inch
Olive oil
Boiled eggs – 3
INSTRUCTIONS
1. Marinate the chicken with turmeric powder, half the amount of ginger garlic paste and half of the pepper powder.
2. Now heat a fry pan with olive oil. Add cloves, cinnamon and cardamom followed by Shahi jeera.
3. Add the curry leaves and then the chopped onions.
4. Fry to golden brown and then add the rest of the ginger garlic paste.
5. Sauté for a while and then add the marinated chicken.
6. Add the red chilly powder, rest of the peeler powder, masala powder and stir.
7. Cook for some time and then add the chopped tomatoes.
8. Once everything is cooked, add water for the gravy.
9. Bring up-to boil. Finally add the boiled eggs cut into quarters. Stir and serve.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

 

CHICKEN STICKS

INGREDIENTS:
Podina (Mint leaves) 2 tbs

Hara dhania (Coriander) 2 tbs
Hari mirch (Green chili) 1

Lemon juice 1 tbs
Chicken (cubes) 250 gms
Tandoori masala 1 tbs or to taste find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
Adrak lehsan paste (Ginger garlic paste) 1 tbs
Green paste 1 tbs or to taste
Bread crumbs 2 Cups or as required optional use omega-3 eggs
Anday (Eggs) beaten 2-3

Olive Oil for frying
INSTRUCTIONS
1. In a blender, add mint leaves, coriander, green chili, lemon juice and blend well.
2. In a bowl, add chicken, tandoori masala, ginger, garlic paste and green paste, mix well and marinate for 30 minutes.
3. Thread chicken cubes into skewers or toothpicks.
4. Prepare all sticks and coat in breadcrumbs then dip into beaten eggs.
5. In a wok, heat oil and fry until golden brow

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

 

BHUNA MASALA CHICKEN WINGS

INGREDIENTS

  • 1/2 kg chicken wings
  • 2 onions finely julienned
  • 3 tomatoes sliced
  • 1 capsicum finely julienned
  • 1 1/2 tsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 1/2 tsp coriander powder
  • 1 1/2 tsp cumin powder
  • 3 dry red chili
  • 1/2 tsp cumin seeds
  • 1/2 tsp coriander seeds
  • 1/2 cup water
  • 1/2 lime juice
  • 3 Tbsp olive oil

INSTRUCTIONS
Marinate the chicken wings.

  1. Drizzle the chicken wings with olive oil. Then add ginger-garlic paste, turmeric powder, chili powder, coriander powder, and cumin powder and massage the chicken wings gently.
  2. Heat up the pan and drizzle with one tsp olive oil and sear the wings in it.

For bhuna masala:

  1. Heat up the pan and drizzle it with 1 tsp of olive oil and add dry red chili, cumin seeds and coriander seeds.
  2. Sauté it lightly. Then mix chicken wings with the bhuna masala.
  3. Add onions and sauté it until golden brown.
  4. Add tomatoes and cook for 2-3 minutes. Then add water, lime and capsicum and let it cook away for 2-3 minutes more.
  5. Sprinkle chopped coriander leaves to garnish.

SHAHI MURG (CURRY CHICKEN)

Serves 6-8

INGREDIENTS
1 chicken (750 gm) – cut into 8 pieces
MARINADE
¾ cup thick yogurt – whisked well till smooth
2-3 tbsp ginger-garlic paste,

½ tsp chilli powder,
GRIND TO A FINE PASTE
1/3 cup cashews (kaju) – soaked in ¼ cup water

OTHER INGREDIENTS
4-5 tbsp olive oil

1 bay leaf (tej patta),

½ tsp black cumin (shah jeera),

1 tsp masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg

2 green cardamoms (chhoti illaichi),

3 large onions – ground to a paste

(1 cup) ¾ cup milk (Heart Active),

2 tbsp cream some fresh coriander for garnishing,

a few strands of saffron to garnish

INSTRUCTIONS

  1. Marinate the chicken with yogurt, ginger-garlic paste and chilli powder.
  2. Soak cashews in about ¼ cup hot water for 15 minutes. Grind to a smooth paste. Keep aside.
  3. Heat the olive oil in a fry pan. Add bay leaves, cardamoms and black cumin. Wait for a minute.
  4. Add the onions and cook stirring constantly, till light brown.
  5. Stir in the chicken pieces along with the marinade. Cook on high heat for 2-3 minutes.
  6. Add the cashew paste. Stir constantly on medium or high heat till the juices from the chicken evaporate and oil separates.
  7. Lower the heat. Add milk and ½ cup water. Cover and cook untill the chicken becomes tender and oil separates.
  8. Garnish with masala, 2 tbsp of cream, soaked saffron and coriander leaves.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

Persian Shirazi Salad

Ingredients

  • 2 medium tomatoes
  • 3 cucumbers
  • 1/2 medium white onion
  • 1 cup finely chopped parsley
  • 1 cup finely chopped mint
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1/2 teaspoon ginger
  • 1/2 teaspoon black pepper

Instructions

  1. Deseed the tomatoes and chop them into bite size cubes. Dice the cucumbers as well.
  2. Finely chop the white onion and set aside.
  3. Mix the lemon juice, olive oil, ginger and black pepper together and give a quick whisk.
  4. Toss all ingredients together and serve fresh.

Nutrition Information of original:

Yield:4

Serving Size:1
Amount Per Serving: Calories: 360Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9g Cholesterol: 0mg Sodium: 304mg Carbohydrates: 66g Fiber: 2g Sugar: 41g Protein: 2g

Adapted fromhttps://www.scrambledchefs.com/persian-shirazi-salad/?fbclid=IwAR0FrCJgKyMemb5xePnWWhNqTMylSIENjxfBAnjlsIP_W2rbrIJb6Eq3KuE

CHICKEN CHANGEZI

INGREDIENTS

Chicken – 700 gms
Olive oil – 5 tbsp
Milk (Heart Active) – 100 ml
Ginger garlic paste – 3 tbsp
Tomatoes – 1
Coriander powder – 1 tbsp
Masala powder – 1 tbsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Fresh Cream – 50 gms
Lemon juice – 2 tbsp
Green Chillies – 2
Kasuri Methi (Dried Methi leaves Fenugreek leaves ) – 1/2 tbsp
Red Chilli Powder – 2 tbsp
Olive Oil – 2 tbsp
Onions – 2
Cashew nuts – 8 to 10
ChaatMasala – 1/2 tbsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
Greek Yoghurt – 1/4 cup

INSTRUCTIONS:

  1. Marinate chicken with Yoghurt, red chilli powder, 1 spoon lemon juice , 1 tbsp ginger garlic paste and keep it aside for 1 hour.
    Then after 1 hour roast chicken pieces and keep them aside.
    Heat 2 tbsp olive oil, 1 tbsp oil in a fry pan. Add sliced onions and fry until it changes its colour.
  2. Then add cashews and fry them until golden brown. Keep them aside. When they cool down, grind it into smooth paste by adding little water.
  3. Boil the tomato for 5 mins and grind it into smooth paste.
  4. Now in the same fry pan, heat remaining olive oil. Add ginger garlic paste. sauté for 1 min, then add tomato puree. sauté this for 2 mins.
  5. Now add milk slowly and mix well.
  6. Add red chilli powder, masala, coriander powder, and mix well. Fry this for 5 mins in medium flame.
  7. Now add onion, cashew paste and mix well. sauté for 1 min.
  8. Now add fresh cream and mix it.
  9. Add Chaat masala to taste and mix well. Cook this with covered lid for 5 – 7 mins.
  10. Now add slitted green chilli, kasoori methi, lemon juice and mix well.
  11. Now add roasted chicken pieces and mix well.
    Add a little amount of water and cover with a lid. Cook this for 10 mins in medium to low heat.
    When it reaches desired consistency then switch off the heat.
    Transfer your curry into serving bowl and garnish with some coriander leaves and sliced green chilli.
    Serve hot with a salad.

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

TANDOORI BAKED FISH
INGREDIENTS

2 Lbs/900gms Talapia (about 6 pieces) (Any white fish can be used.)
4 Tsp Tandoori dry mix (or two tbsp tandoori paste) (recipe below)
1/2 Cup lemon juice
2 Tsp ginger
2 Tbsp walnuts (finely powdered)
2 Tbsp olive oil

Mix together the following ingredients to make your own custom Tandoori mix.

1/2 teaspoon cumin powder
1/2 teaspoon coriander powder
1/2 teaspoon turmeric powder (or curicumin powder)
1/2 teaspoon chili powder
1 & 1/2 teaspoon paprika
1 tsp ginger powder
1 tsp garlic powder

1/2 teaspoon masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg

INSTRUCTIONS

Crush walnuts to a fine powder
Cut fish into halves into serve size pieces.
Mix dry tandoori mix with ginger and lemon juice. Smear over fish. Marinate a few hours in the refrigerator.
Remove fish from fridge. Smear olive oil over it and lightly roll in walnut flour.
Bake on high in the air fryer for 4 minutes on each side. Total 8 minutes. If using a conventional oven bake at 350 degrees F/ 180 degrees C for 10 minutes on each side.

http://www.findtex.com.au/recipes/fish/pistachio-and-herb-crusted-fish/

%MCEPASTEBIN%

SLOW COOKED BUTTERNUT SQUASH DAL

INGREDIENTS

  • 1 mediumonion, chopped
  • 4 clovesgarlic, smashed and minced
  • 1 tbspgrated ginger
  • 2 tbspfinely chopped coriander leaves or cilantro
  • 1 cupFrench lentils (use brown lentils or the Indian masoor dal as a substitute, but avoid other Indian lentils because they won’t cook easily in the slow cooker), washed
  • 3 cups2 cm butternut squash cubes
  • 1 medium sweetpotato, cut into 2 cm cubes
  • 1/2 to 1 tsp cayenne
  • 1/2 tsp turmeric
  • 2 tbsp masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Ginger and ground black pepper to taste
  • 2 tbsp. cashew yogurt find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/
  • 3 spring onions, green and white parts chopped, optional

INSTRUCTIONS

  1. Set your crockpot to high, and add the onions, ginger, garlic, and coriander leaves. Stir to mix, season with ginger and ground black pepper, cover, and let it cook a little while you prep your other ingredients.
  2. Add the butternut squash, sweet potatoes, lentils, cayenne, turmeric and masala. Add three cups of water or vegetable stock. Stir well, cover, and let it cook for two hours. Check once or twice and add another cup of water if needed. The Dal will thicken up as it stands, so don’t make it too dry.
  3. Turn off the heat and stir in the cashew yogurt. Garnish with spring onions, if using.
  4. Serve hot with steamed vegetables or a meat dish.

Notes

You can also blend 2 tbsp of cashew nuts with 2 tbsp of water, and add the juice of 1/2 lemon, instead of the cashew yogurt.

Nutrition

Calories: 134 kcal | Protein: 4.9 g | Potassium: 528 mg | Fibre: 4.7 g | Calcium: 30 mg | Iron: 1.6 mg

Adapted from https://holycowvegan.net/slow-cooker-butternut-squash-dal-no-oil/?fbclid=IwAR0YsdjBapZbwzESZ7e4UhudeejlovIeL_LnlAZRFk2v4n9qT3kpYS-0V2U

HEALTHY MUTTON CURRY (without oil)

INGREDIENTS
• 500 gm mutton/goat, trimmed of fat
• 150 gm thick curd/natural yoghurt
• 1 large onion
• 2-inch piece of ginger
• 5 cloves garlic
• 1 tsp jeera (cumin) powder, freshly roasted and ground
• 1 tsp dhania (coriander) powder
• ¾ tsp haldi (turmeric) powder
• ½ tsp red chilli powder
• 1 tsp meat masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR0T76e_1honQGBWcM0sx89jHR0YBY44uvq-p8On3LTknEKU0GHOmfIuj4s

Ingredients for spice powder, dry roasted and ground (preferably by mortar and pestle)
• 4 green elaichi (cardamom)
• 6 lavang (cloves)
• 2-inch piece dalchini (cinnamon)
• 1 piece javitri (mace)
• 1 piece star anise
Ingredients for tomato puree, blended
• 4 tomatoes
• 1-inch/2.5 cm piece of ginger

INSTRUCTIONS

  1. Grind the curd, onion, ginger and garlic to make a paste.
  2. Marinate the mutton with this paste, and add haldi/ turmeric, dhania/coriander and red chilli powder along with meat masala and refrigerate for two hours.
  3. Pressure cook marinated mutton until the meat is fully done. If required, add little water. Open the pressure cooker when steam gets released completely.
  4. Switch on the gas again and add tomato puree and cook on a low flame for five minutes approximately.
  5. Now add the dry spice powder and jeera powder and cook for one more minute or until a thick gravy is formed. Serve a salad and/or steamed vegetables

Note: An 85-gram serving of roasted mutton contains 199 calories and no carbohydrates. It also contains 3.8 grams of monounsaturated fat, 0.7 grams of polyunsaturated fat and 4.3 grams of saturated fat.

PUNJABI CHICKEN CURRY PUNJABI DHABA STYLE
INGREDIENTS (used American measuring cup, 1 cup = 250 ml)
marination ingredients:
500 gm boneless omega-3 chicken
½ cup yogurt
other ingredients:
3 tbsp Olive oil
1 tsp dry fenugreek leaves (kasuri methi)
340 gm or 12 oz of onion julienne (pyaz)
1 cup of fresh tomato puree (tamatar )
1 bay leaf (tejpata)
2-3 cloves (lavang)
4-5 green cardamom (elaichi)
2 black cardamom (moti elaichi)
1.5 cm cinnamon stick (dalchini)
1 tsp cumin seed (jeera)
2 tsp coriander powder (dhaniya powder)
2 tsp roasted cumin powder (bhuna jeera powder)
1 tbps red chili powder (lal mirch powder)
¼th tsp turmeric (haldi)
1 inch ginger chopped (adrak)
4-5 garlic cloves (lavang)
2 tsp dry fenugreek leaves (kasuri methi)
2 cups water or as required
1 tbsp biryani masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR1m_rAECMrpCiheBz0j82ol62XALlFiDqJ4zS2JBqhwgfIO09UXDy2zNuA


INSTRUCTIONS
Marinate the chicken pieces with yogurt for 30 mins.
Meanwhile heat 1.5 tbsp olive oil in a pan, when heated add whole spices and cumin seed.
Once they give a nice aroma add onion julienne, ginger, garlic and sauté.
Sauté, until they change colour to light brown but don’t burn them.
Combine them into a grinder and grind with little water until smooth mixture is formed.
In the same pan add the rest of oil. Once heated add the grounded paste. Sauté stir until the mixture starts thickening.
Now add the tomato puree. Sauté until it leaves oil towards the edges.
Also sprinkle half of biryani masala powder (reserve the half for later use) also add all the spice powder.
Time to add the marinated chicken.
Scrape and add all the leftover curd. Don’t add water just cook on medium heat until the curry starts thickening.
Now add 2 cups water. Cover and simmer until chicken is tender alternatively you could pressure cook up to 2 whistles.
Lastly sprinkle dry fenugreek leaves, rest of masala powder. Serve your Punjabi chicken curry with some salad and/or steamed vegetables..
Notes
1.You could use boneless chicken or chicken with bones for this dish.
2.If you are allergic to dairy then use nut paste instead of yogurt.
3.The curry is of medium consistency so add water accordingly.
4.If you like it hot then add more chili powder. Personally, I love Kashmiri red chili powder as it’s mild and also imparts a nice red colour to your gravies and sauces.
http://www.findtex.com.au/recipes/chicken/spicy-chicken/

KERALA FISH FRY RECIPE

INGREDIENTS:
4 fish steak pieces (King fish or pomfret work well)
1/2 tsp of red chilli powder
1/2 tsp of black pepper powder
1 tsp of minced garlic (3-4 flakes)
1 tsp of grated ginger (a 1″ piece)
1 tsp of vinegar or lime juice
2 tsp of shallots (small onions), crushed, optional
1/4 tsp of turmeric powder
A few curry leaves
Ginger to taste
Oil for frying (I use Olive oil)

INSTRUCTIONS:
Cut and clean the fish pieces.
Let the cleaned fish drain in a colander placed inside the sink (or another vessel if you wish). We need the fish to be as dry as possible before placing in the marinade
To prepare the marinade, there are two options:
You can add all the ingredients into a spice grinder and grind to a paste.
If you are using readymade ginger garlic paste (I don’t recommend this, freshly made paste is better for this recipe), then you can just mix everything in a bowl.
If the paste is too thick, add a teaspoon of water. The marinade should be a thick paste and not watery; with this proportion of ingredients, I usually don’t need to add any water.
Using your fingers, generously slather the marinade all over the fish pieces.
Plate in a bowl or plate, cover and set aside for 30 minutes. You can leave it overnight in the refrigerator if you don’t intend to cook it immediately.
When ready to fry the fish, heat oil in a pan until it almost begins to smoke. We always pan fry the fish with just enough to cover the fish halfway and that works great.
Once the oil is hot enough, gently place the fish pieces into the oil.
Keep heat at medium and cover the pan while frying to prevent the spluttering oil and marinade getting all over you and the stove
The moisture from the fish and the heat from the oil will fry-steam the fish in this method.
Once the first side of the fish is a dark golden brown, gently flip over and keep covered until the other side is cooked.
Needless to say, you must not allow the fish to overlap while cooking.
Serve fish fry hot with sliced onions and lime wedges

http://www.findtex.com.au/recipes/fish/pistachio-and-herb-crusted-fish/

PALAK CHICKEN

INGREDIENTS (serves 4)
500 gms skinless chicken, washed and patted dry
1 bunch spinach
3 onions, chopped
1 tomato, chopped
1 tsp cumin seeds
2 green chillies
6 garlic cloves
2.5 cm ginger
2 tsp coriander powder
4 tbsp cooking olive oil

1 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
1. Chop spinach leaves and boil for a few minutes until wilted without changing its colour. Drain and keep aside.
2. In a mortar and pestle, crush green chillies, ginger and garlic. Set aside.
3. Heat the oil in a cooking pot and splutter cumin seeds. Add onions and cook until translucent.
4. Add the crushed green chillies, ginger and garlic and sauté for a few minutes.
5. Add chicken, tomatoes and coriander powder. Mix well. Cover and cook for about 15 minutes. Check for water so the gravy doesn’t start sticking to the bottom of the pot. When the chicken is 3/4th done, add masala powder. Cover and cook completely.
6. Mix spinach in the gravy and stir well.
7. Serve hot with a salad or steamed vegetables.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

CHILLI CHICKEN INDIAN-STYLE

INGREDIENTS:
250 grams of boneless chicken pieces, cubed
1/4 cup of cornflour or corn starch (optional)
1 tsp of ginger garlic paste
1/4 tsp of Kashmiri chilli powder find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

1 tsp of soya sauce
1/2 tsp of black pepper powder
1 tbsp of Olive oil
1 cup of cubed onions
1/2 cup of cubed capsicum (bell pepper)
2-3 green chillies, slit
1 tsp of crushed garlic
1 tsp of grated ginger
1 tsp of tomato ketchup
1 tsp of vinegar or lime juice
2 tbsp of minced spring onions or coriander leaves for garnish

INSTRUCTIONS:
Clean and cut the chicken pieces into bite-sized cubes
Prepare the rest of the ingredients and keep it ready
Coat the chicken pieces with the cornflower if using.
Heat the oil for deep frying
When the oil is hot, add the chicken pieces
Fry on medium heat until golden brown
Drain and set aside
Proceed with the next batch until all the chicken is fried
Drain and set aside
Heat oil and add the onions, ginger, garlic, and green chillies
Sauté until the onions turn transparent and soft
Then add the soya sauce, vinegar or lemon juice, and tomato ketchup
Sauté for 2 more minutes
Then add the fried chicken pieces and capsicum
Sprinkle some water and cover the pan
Cook on very low heat for 4-5 mins or until the ingredients come together nicely
Uncover, give everything a good mix, and remove from heat
Garnish with spring onions or coriander leaves
Serve hot as an appetizer or side dish with a salad or steamed vegetables.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

CASHEW CHICKEN
INGREDIENTS
1 Tbs. soy sauce
1 Tbs. rice wine or dry sherry
2 tsp. grated fresh ginger
1 lb/ 450 g. boneless, skinless chicken thighs, cut into bite-size pieces
1 tsp. Worcestershire sauce
1 tsp. Asian sesame oil
1/4 tsp. corn starch (optional)
3 Tbs. Olive oil
2 green onions, chopped
1 cup unsalted roasted cashews
Salad for serving
INSTRUCTIONS
Marinate the chicken
In a large bowl, stir together 2 Tbs. of the soy sauce, the wine and ginger. Stir in the chicken to coat evenly and set aside for 15 minutes or longer if possible

Make the sauce
In a small bowl, combine 2 Tbs. water, the remaining 1 Tbs. soy sauce, the Worcestershire sauce, sesame oil and corn starch (if using), and stir to dissolve the corn starch.

Stir-fry the chicken
Heat a wok or large fry pan over high heat until very hot and add 2 Tbs. of the olive oil. Remove the chicken from the marinade, draining it well, and discard the marinade. Add the chicken to the wok and stir-fry until opaque, about 3 minutes. Using a slotted spoon, transfer the chicken to a bowl.

Return the wok to medium heat and add the remaining 1 Tbs. olive oil. Add the green onions and stir-fry until fragrant, about 10 seconds. Return the chicken to the wok and add the cashews. Give the sauce a quick stir, add to the pan and stir until the sauce thickens slightly, 1 to 2 minutes. Serve immediately with the salad. Serves 4

http://www.findtex.com.au/recipes/stir-frys/

http://www.findtex.com.au/recipes/chicken/healthy-boneless-chicken-breast-recipe/

SPICY SCOTCH EGG

INGREDIENTS

4 Eggs, Hard boiled
1 kg Lamb/Beef /Chicken Mince
1 tbsp Ginger Garlic paste
1 tbsp Red chilli powder
1/4 tbsp Turmeric powder
1 tbsp masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

1 tbsp lemon juice
2- 3 Green Chilli (finely chopped)
Coriander leaves (finely chopped)
Mint Leaves (finely chopped)
2 cup Olive Oil

For Garvey

2 Onions (finely chopped)
2 tbsp Almonds paste
1 tbsp Tomato puree
1 cup Plain Yogurt beaten
1 tbsp Ginger Garlic Paste
1 tbsp Masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

1 tbsp Red chili powder
1/2 tbsp Turmeric Powder
1 inch Cinnamon stick
2 Cloves
2 Green Cardamom
4 Black Peppercorns
1 tbsp Caraway seeds
1/4 cup Olive oil

For Garnishing

Coriander leaves, Mint Leaves and Green chillies washed and fine chopped.

INSTRUCTIONS

In a large non-stick saucepan add Eggs on medium heat, add enough water to cover the eggs.
Bring the water to boil, then remove from the heat.
Cover it with a lid and let the eggs sit in the hot water for 3 minutes.
Crack and Peel the Eggs and keep aside.

Meanwhile
Wash Mince and drain thoroughly.
In a Mixer/ Blender add raw mince, ginger garlic paste, red chilli powder, turmeric powder, green chili, Garam masala powder, lemon juice, coriander leaves, mint leaves and grind to a smooth paste.

Take a piece of cling film place on to your work surface, then take one portion of mince.
Place in the centre of the cling film and flatten and then place the egg in the middle.
Use the cling film to shape the egg, Gently slide up with your palm the plastic wrap and bring in the edges and enclose the egg in the patty.
Then remove the cling film and use your hands to shape into form of Egg.
Make sure the egg is completely wrapped and patch any holes.
Repeat same with the remaining eggs.
Meanwhile, In a non-stick pan add oil at medium heat.
Then fry them in hot oil.
Let it fry until it is golden brown, about 3-5 minutes.

For the Garvey:

In a large non-stick saucepan add oil at medium heat, add cinnamon stick, cardamom, black peppercorns, cloves and caraway seeds Let it splutter and fry.
Then add onions and fry till they change colour.
Add ginger garlic pastes, fry for 1 minute.
Add red chilli powder, turmeric powder, green chilli, garam masala powder, tomato puree, almond powder fry for 1 minute.

Then add Plain Yoghurt, coriander leaves, mint leaves and mix well If needed add little water leave it for low heat till the thin layer of oil appears on the bottom surface.
Stir often to prevent masala burning, Do not cook on a high heat, simmer heat
and cover the pan leave till done.
Remove pan from heat.
Cut Egg into Half and serve with gravy.
Garnished with Coriander and Mint leaves .

CHICKEN AND PEANUTS STIR FRY (GONG BAO JI DING, GONG BAO CHICKEN)

INGREDIENTS

Serves 3~4

Meat Marinade

  • 2 skinless chicken thighs, deboned and cut into 1/2-inch/1.5 cm cubes
  • 1/2 teaspoon beaten egg
  • 2 teaspoons Corn starch (optional)
  • 1 pinch ginger
  • 1 teaspoon Chinese cooking wine

Stir-Frying

  • 2 teaspoons dark soy sauce
  • 1 tablespoon Chinese dark vinegar
  • 1 tablespoon corn starch (optional)
  • 6 tablespoons of water or stock
  • 1 generous handfuls of peanuts
  • 2 green onions, chopped into 1-inch lengths
  • 4 garlic cloves, skin removed, smashed and chopped
  • 6 slices of ginger
  • 8 red dried chilies, chopped
  • 4 teaspoons Sichuan peppercorns
  • 1/2 cup olive oil

INSTRUCTIONS

  1. Mix all the marinade ingredients together and the marination with the meat; set aside while preparing the rest. Can be put in fridge for the day.
  2. Mix the liquid ingredients and corn starch if using and set aside to use as the sauce for stir-frying.
  3. Heat up wok with olive oil until hot.
  4. Place half of the meat into the oil and move around until half-cooked, around 2 minutes; remove with slotted spoon and drain from oil.
  5. Repeat for the other half.
  6. Drain off all but 2 tbsp of oil in the heated wok, place in chilies, peppercorns, garlic, ginger and spring onion; stir-fry until fragrant, about 2 minutes; add peanuts and stir-fry for another 1~2 min. Add chicken cubes, stir-fry for about 3 minutes, or until chicken is cooked.
  7. Pour on reserved sauce and simmer until the dish thickens, about 3 minutes.
  8. Garnish with ground Sichuan peppercorn; serve with a salad and/or steamed vegetables.

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

http://www.findtex.com.au/recipes/stir-frys/

CHICKEN CURRY WITH CARROT AND TURNIP GREENS

INGREDIENTS
3 tablespoons olive oil
1 large onion, chopped
2 large carrots, roughly chopped
1 large green pepper, roughly chopped
1 tablespoon finely chopped garlic
1 tablespoon curry powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/2 teaspoon turmeric powder
1/2 teaspoon ground ginger
1 teaspoon dry rosemary
1 tablespoon Portuguese chicken spice
1.5 kg skinless omega-3 chicken pieces
3 large tomatoes, chopped
2 cups turnip greens
1 tablespoon chopped coriander

INSTRUCTIONS
1.In a large pot, heat the oil. Add the chopped onions, carrot and peppers. Fry until until onions are translucent.

2. Add the garlic and all the spices. Fry for a minute but don’t burn the garlic.
Add the chicken to the spices and stir to coat the pieces with the spice mix.
3. Cook for two to three minutes before adding the chopped tomatoes. Season with chicken spice, pepper and rosemary.
4. Close the lid and simmer on low heat for 20-25 minutes until the chicken is cooked through.
5. Add the turnip greens. Let the curry simmer for another 2 -3 minutes until the sauce has thickened.
6. Garnish with chopped coriander and some turnip greens before serving.

BEEF KABAB

INGREDIENTS

  • Beef undercut ½ kg
  • Fresh cream ½ cup
  • Ginger, garlic paste 2 tsp
  • Green chili paste 2 tsp
  • Roasted chickpeas 4 tsp (powder)
  • Red chili powder 2 tsp
  • Paprika powder 1 tsp
  • Dry coriander powder 1 tsp
  • Poppy seeds 2 tsp
  • Masala powder 1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Citric acid ½ tsp
  • Nutmeg 1 (powder)
  • Mace 5 (powder)
  • Meat tenderizer powder or papaya paste 2 tsp
  • Olive Oil as required

INSTRUCTIONS

  1. Mix all the above ingredients except oil with beef. Leave to marinate for 4-6 hours.
  2. Thread Bihari kabab onto skewers.
  3. Place skewers on charcoal. Turn the skewers often so that it doesn’t burn.
  4. Brush with oil when done. Serve with steamed vegetables, a salad and a dip. Recipes can be found here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

Notes

You can also make Chicken Bihari Kabab in the same method.

Adapted from https://www.therecipespk.com/beef-bihari-kabab/?fbclid=IwAR0xs5S-h2g4CnxbQsQ6lz7bFD5wBgbjKWKvfxJ6WEFSxu7TlNzfQL6Nx6o

KABAB

INGREDIENCE

INSTRUCTIONS

  1. Cut meat into cubes.
  2. Put meat in a bowl and marinade with lemon juice, ginger garlic paste, roasted cumin, masala and crushed red chili.
  3. Leave for 4-6 hours for marination.
  4. Then put meat on skewers and bbq on charcoal.
  5. Cook from one side and turn the side and brush oil and cook.
  6. Serve hot with steamed vegetables, a salad and a dip. Recipes can be found here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

Adapted from https://www.therecipespk.com/how-to-make-seekh-boti/?fbclid=IwAR2RfTRTkd4gGEu8da1PWWzJDyUFcYNg1Tj2obZl4U7rabCDra-S7mAQ5lA

DEHLI KA TAWA MUTTON (GOAT)

INGREDIENCE

  • Mutton ½ kg (small pieces) (goat is referred to as mutton in central India)
  • Water 2 cups
  • Bay leaf 1
  • Black cardamom 2
  • Green cardamom 2
  • Cinnamon 1 stick
  • Onion ½ cup (chopped)
  • Ginger garlic paste 1 tbsp
  • Coriander powder 1 tbsp
  • Cumin powder 1 tsp
  • masala powder ½ tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Red chili powder 1 tsp
  • Turmeric ¼ tsp
  • Oil ½ cup
  • Yogurt ½ cup whipped
  • Onion ½ cup (chopped)
  • Ginger garlic paste 1 tsp
  • Tomatoes 2 (sliced)
  • Red chili powder ½ tsp
  • Cumin 1 tsp (roasted and crushed)
  • masala powder ½ tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Green chili 2 (chopped)
  • Lemon juice 1 tbsp
  • Coriander leaves 3 tbsp

INSTRUCTIONS

  1. Add mutton (goat), water, bay leaf, black cardamom, green cardamom, cinnamon, onion, ginger garlic, coriander powder, cumin powder,  masala, red chili, turmeric and ¼ cup oil in coking pan and cook till mutton tender and oil separates.
  2. Then add in yogurt and fry well. Keep aside.
  3. Heat remaining oil on tawa (griddle fry pan) sauté onion till brown. Add ginger garlic and tomatoes. Fry well.
  4. Add red chili powder, masala powder, cumin, and shift cooked mutton on tawa. Fry for 10 minutes.
  5. Lastly add green chili, masala, lemon juice and coriander leaves.
  6. Serve with naan or paratha.

Adapted from https://www.therecipespk.com/dehli-ka-tawa-mutton-by-shireen-anwar/?fbclid=IwAR3HaAwWAiOSChH0rnY91IWnuYiGLi9KLzI1opSmWI40YRO0tOKY4-EwE04

YOGHURT MASALA CHOPS

INGREDIENTS

For Garnish

  • Coriander leaves
  • Lemon
  • Onion 1 (rings)

INSTRUCTIONS

  1. Put all ingredients in a bowl except lemon juice and marinade 3-4 hours.
  2. Shift marinated chops in a cooking pan and cook over low heat until chops tender and yogurt water dries.
  3. Add lemon juice and toss gently.
  4. Dish out in serving platter, garnish with coriander leaves, lemon wedges and onion rings; serve warm.

Adapted from https://www.therecipespk.com/yogurt-masala-chops-recipe/?fbclid=IwAR35Ql0eACAoRET7VC_fe0dsMaUaCOpUBIqtymhj1vLq4dimmJrarM-Vzfs

SOOJI VEGGIE SQUARES
INGREDIENTS
½ cup sooji/ Semolina
¼ cup Onion Chopped
¼ cup Fresh Peas
¼ cup Beans Chopped
¼ cup Carrot Chopped
¼ cup Mushroom Chopped
2-3 cup Water
Ginger to taste
1-2 teaspoon Mixed Herbs
1 cup 200 gms Boiled Mashed sweet Potatoes
2 Green Chillies Chopped
2 tablespoon Mint Leaves Chopped
2 tablespoon Coriander leaves Chopped
2 tablespoon Cheese Grated
INSTRUCTIONS
Heat oil in a pan and add all of the veggies to it. Let the onion, peas, beans, carrot and mushroom to sauté first.
After 3-4 minutes when the veggies are well sauté add half cup of semolina in the same pan and roast it with the vegetables on slow-to-medium heat.
When the semolina is well roasted add 2 and a half cup of water in it and mix well.
Then add ginger to taste and a teaspoon of mixed herbs in the pan.
Now, cook all the veggies and semolina for another 5 minutes and after that switch off the heat of the pan.
When the heat is off then add 200 gms of boiled mashed sweet potatoes in them and mix it in the pan.
Now add chopped green chillies, mint leaves and coriander leaves on it. Sprinkle some grated cheese in the mix and mix them well.
Now, cooking paper on a flat surface and take out the mixture on it. Spread the mixture evenly with around 2 cm think.
After the sooji squares are well spread cover and refrigerate it for 30 mins.
After 30 minutes take them out of the refrigerator and cut into 4 cm squares.
The veggie squares are ready to fry.
Heat oil in a frying pan and when it starts to smoke carefully add the fries in it.
Shallow fry the veggie squares from all the sides and serve hot.

http://www.findtex.com.au/diabetic-foods/biscuits/

HEALTHY OATS CUTLETS
INGREDIENTS
Cumin seeds: ½ tsp,
Freshly grated ginger-garlic: 2 tbsp,
Fine chopped onions: ½ cup,
Fine chopped spinach: 3 cups,
Oats: 1 cup,
Fine chopped green chilly: 1,
Red chilly powder: ½ tsp,
Lemon juice: 2 tsp,
Boiled mashed sweet potatoes: ⅔ cup,
Multigrain bread crumbs: 2 slices,
Olive Oil
INSTRUCTIONS
Heat little oil in a pan.
Add cumin seeds, ginger and garlic and sauté till they turn pink.
Add fine chopped onions and cook till onion turns light brown in color.
Throw in chopped spinach and sauté till it become dry.
Now add oats, fine chopped green chilly and ginger. Mix everything and transfer it in a bowl and cover and let the mixture cool down.
Add boiled mashed sweet potatoes, bread crumbs, lemon juice and knead the mixture like a dough.
Put some oil in your hands and rub it between your palms.
Now take small amount of dough at a time and make patties.
In a preheated fry pan put some olive oil and put the patties.
Cook these patties for some time and flip them over and cook it from other side.
Cook these oats cutlets on both side till they become brown and crispy.
If you like sprinkle some chat masala on top.
Serve these oats cutlets with a spicy chutney find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Notes
1. Use rolled oats in this recipe.
2. While making patties make sure that all the sides are fully sealed and smooth.
3. Instead of making it on pan you can bake these oats cutlets or even steam them.

BEEF KABAB

INGREDIENTS

  • Beef mince 1 kg
  • Bengal gram lentil 250g (washed and soaked)
  • Onion 2 (sliced)
  • Garlic 1 pod
  • Ginger to taste
  • Red chili powder 2 tbsp
  • Water 3 cups or as required to soft the mince
  • Masala powder 2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Green chilies 8 (finely chopped)
  • Eggs 2 (beaten)
  • Oil for frying

INSTRUCTIONS

  1. Take a cooking pan add mince, gram lentil, onions, garlic, red chili powder, ginger and water. Cook until lentil and mice tender and soft and water dries. Check that the mixture is dried. Remove from heat.
  2. Stir in masala powder and let it stand for 5-10 minutes to warm.
  3. Grind in a food processor until smooth.
  4. Now add green chilies in it. Mix it well with hands.
  5. Leave covered in the fridge for an hour or two just to set to handle.
  6. Make flat kebabs/patties.
  7. Add just enough oil in frying pan to cover the surface. Coat the kebabs with the egg. Add 3 to 4 kebabs at a time and fry on low heat until brown and crisp on both sides.
  8. Serve with tomato ketchup or chili garlic sauce if desired and tolerated.

Note: You can also freeze these kebabs before frying up to 2-3 weeks.

Adapted from https://www.therecipespk.com/how-to-make-beef-shami-kabab/?fbclid=IwAR3rVGgu8sHE0FPHsNNFvJU3HWBmC5crLB716ccV3AqYHju3rlQnQTee57o

CHICKEN CURRY

INGREDIENTS – Serves 4 Adults

  • 350g / 12½ oz. cooked chicken
  • 5 button mushrooms
  • 1 medium pepper
  • 1 medium onion
  • 100g / 3½ oz. of peas, defrosted. Fresh if possible
  • 1 large carrot
  • 1 clove of garlic
  • 2 dessertspoons of medium curry powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 1 teaspoon of olive oil
  • 1 chicken stock cube dissolved in 275ml / ½ pint of hot water/ or water
  • 1 dessertspoon of plain flour (optional)

INSTRUCTIONS

  1. Slice vegetables and garlic
  2. Heat the oil in a frying pan and gently fry the onions, carrot and garlic
  3. Add mushrooms and pepper to the frying pan and cook for 2 to 3 minutes
  4. Add curry powder and flour to the pan and cook for 1 minute stirring all the time
  5. Stir in the stock and cooked chicken pieces.
  6. Reduce heat, cook slowly for 10 minutes without stirring

Adapted from https://www.diabetes.ie/living-with-diabetes/living-with-type-2/food-diabetes/recipes/main-meals/chicken-curry/?fbclid=IwAR0FJkn7DNUL0v2GUz2UoPvRbwwl6SRI_2wEaOtSV7nPQfBCU5k8nAqTsHs

KERALAN-STYLE VEGETABLE CURRY

INGREDIENTS

  • 75g split peas (dried)
  • 500ml boiling water
  • 2 tsp olive oil
  • 2 onions, chopped (220g)
  • 2 cloves garlic, crushed
  • half butternut squash, peeled, deseeded and cubed (400g)
  • 1 tbsp curry paste
  • 1 x 400g can chopped tomatoes
  • 200ml boiling water
  • 1 aubergine, diced (250g)
  • 1 pack okra, stalks trimmed (175g)
  • 1 bag (200g) fresh spinach
  • 25g fresh coriander, chopped
  • 2 tbsp Greek yogurt
  • 80g pomegranate seeds
  • 80g cucumber, diced
  • 2 spring onions, chopped
  • 1 small red chilli, chopped

INSTRUCTIONS

  1. Rinse the split peas and add to a pan with boiling water to fully cover them. Simmer for 40 minutes, then drain.
  2. Meanwhile, add the olive oil to a pan with the onion and cook for 3-4 minutes.
  3. Add the garlic, butternut squash and curry paste, then cook for 2 minutes, stirring regularly.
  4. Add the tomatoes and water, mix well, then bring to the boil. Turn down the heat, cover, then leave to simmer for 10 minutes.
  5. Add the aubergine, cover, and cook for 5 minutes.
  6. Next, add the okra, mix well, cover and cook for a further 5 minutes, before add the spinach and mix again. Cover and cook for 2-3 more minutes.
  7. Check the split peas are tender then drain and add to the pan along with the coriander and yogurt. Mix well and serve scattered with pomegranate, cucumber, spring onion and chilli.

Chefs tips

  1. Try using other vegetables such as carrots, courgettes, mushrooms, peppers and any type of squash.
  2. For a vegan version, use a non-dairy yogurt or oat-based cream alternative in place of yogurt.
  3. Freezing instructions: Suitable for freezing once cooked, without the toppings. Defrost in the fridge and reheat until piping hot throughout.

Kcal 238

Carbs 32.6g

Fibre 11.9g

Protein 11.6g

Fat 4.2g

Saturates 0.40g

Sugars 17.2g

Salt 0.30g

Portion Fruit & Veg

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/keralan-style-vegetable-curry#utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=280119&utm_content=organic

KOLHAPURI MUTTON MASALA

INGREDIENTS
Ingredients for the Mutton
750 grams Mutton (Bone on plus boneless)(goat or other game meat can be used)
6-7 Garlic pods
1 inch piece Ginger
1/2 teaspoon Turmeric powder
2 medium Onions (chopped finely)
1 cup olive Oil
PASTE A:
2 teaspoons Poppy seeds
1 1/2 teaspoons Cumin seeds
1 1/2 teaspoons Sesame seeds
1/3 Cup chopped Coriander
PASTE B:
3 Onions (sliced finely)
5 medium Tomatoes (pureed)
4-5 teaspoons Kolhapuri masala (depending on spice tolerance) find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

4 tablespoons Tomato paste/puree (ready pack-optional)
Chopped Coriander (To Garnish)

INSTRUCTIONS

For the Mutton Masala:

1.Wash the mutton well and keep aside. Ensure all the water has completely been drained.
2. Firstly, grind the ginger and garlic to a paste and mix it with the turmeric and marinate the mutton with this paste for half an hour.

  1. Heat about half cup of oil in a pan and brown the finely chopped onions. Add the marinated mutton and sufficient water to cover the mutton and let this cook covered for about an hour or pressure cook for 23 minutes.
    PASTE A:
  2. Dry roast the Poppy seeds, cumin and sesame seeds separately and then mix together.
  3. Add a handful of chopped coriander to a spice grinder and grind well to a smooth paste. You may add a teaspoon of water to this and add to the mixture.
    PASTE B:
  4. Dry roast the sliced onions and fry till reddish brown in colour. Add a tablespoon of oil in the end. Grind the fried onions to a paste.
    2. Next Blanch the tomatoes for about 20 minutes. Peel the skin off and puree them.
    3. Heat the remaining half cup of oil. Add the fired Onion paste and fry for a minute or two. Next add the fresh tomato Puree and cook till it combines well with the onion mix and it release the oil.
  5. Add a teaspoon of the Kolhapuri masala and fry further. Lastly add the seeds paste and mix well. Add some water and cook for 5 minutes.
    Now add the above entire curry mixture to the cooked Mutton. Add 4 more teaspoons of Kolhapuri masala. (Add more if you want it spicy). Add a little water if the curry is too thick and garnish with chopped coriander.
    5. Serve with steamed vegetables or a salad.

INDIAN SPICED CAULIFLOWER RECIPE

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon coriander seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon curry powder
  • 1 teaspoon turmeric powder
  • 1 large head cauliflower, cored, broken into 1-inch florets
  • Freshly ground black pepper
  • 1 teaspoon finely grated peeled ginger
  • 1 teaspoon finely grated lime zest

INSTRUCTIONS

  1. Preheat oven to 450°F/240°C. Stir oil, coriander seeds, cumin seeds, curry, and turmeric in a large bowl to combine. Add cauliflower and season with pepper. Toss to coat cauliflower evenly. Arrange in a single layer on a large rimmed baking sheet (scrape any extra seasoning from bowl over cauliflower). Roast until cauliflower is brown around edges and crisp-tender, 10–15 minutes.
  2. Transfer to a platter and sprinkle ginger and lime zest over. Serve warm or room temperature.

Adapted from https://www.bonappetit.com/recipe/indian-style-cauliflower?intcid=inline_amp

http://www.findtex.com.au/diabetic-foods/roasted-turmeric-cauliflower/

FISH CURRY
INGREDIENTS
Marination for fish curry
500 grams Fish (half kg)
1 tsp ginger garlic paste
¼ tsp turmeric
¼ to ½ tsp red chilli powder
for fish curry
2 tbsp Olive oil (adjust as needed)
2 medium onions sliced or ¾ cup sliced
2 medium ripe tomatoes ripe
½ tsp saunf (fennel seeds, optional)
2 tbsp chopped cashew nuts
1 tsp red chilli powder (adjust as needed)
½ tsp cumin (or jeera)
1 to 2 green chili (chopped or slit)
1 sprig curry leaves or small bay leaf
1 small onion chopped finely (optional)
1 tsp ginger garlic paste
1 to 1 ½ tsp masala or curry powder as needed (refer notes)
1 ¼ cup water
INSTRUCTIONS
Preparation for fish curry
1. Marinate fish with ingredients mentioned under marination. Set aside till needed.
2. Fry onions in 1 tbsp oil until lightly golden. Sauté tomatoes as well until soft and mushy.
3. Next add the cashew nuts, saunf, red chili powder & turmeric. Fry until the mixture turns fragrant & raw smell has gone away.
4. Cool this & blend to a smooth or coarse paste to suit your liking. If needed add 2 tbsp water to blend well.
5. Fry fish in 1 tsp olive oil slightly until the raw smell goes away just for 2 to 3 mins on both sides. You can also sear the fish.
Making fish curry
1. Add 1 tbsp more oil to the pan. Allow cumin to splutter. Fry onions, curry leaves & green chili until the onions turn golden.
2. Sauté ginger garlic until the raw smell goes off.
3. Add the ground paste, red chili powder (optional) and masala. Fry until the mixture smells good.
4. Pour 1 ¼ cup water. Bring it to a boil. Cook until the oil begins to separate and the gravy thickens.
5. Drop the fish pieces and cook on a medium heat covered.
6. Gently flip them after 3 to 4 mins or more depending on the thickness of the piece.
7. Cook on both the sides until done. Fish pieces bulge a bit when cooked completely.
8. Garnish fish curry with coriander leaves if desired.
Recipe Notes
The kind of masala to use depends on one’s choice of the gravy. Some folks do not prefer a milder masala as they like to keep the fish flavour dominant. Adjust the quantity of masala to suit your taste

Recipes for masala can be found here.

http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Recipes for curry powder can be found here.

http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/

CHICKEN WINGS

INGREDIENTS

  • 1/2 kg chicken wings as much skin removes as you can.
  • 2 onions finely julienned
  • 3 tomatoes sliced
  • 1 capsicum finely julienned
  • 1 1/2 tsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 1/2 tsp coriander powder
  • 1 1/2 tsp cumin powder
  • 3 dry red chili
  • 1/2 tsp cumin seeds
  • 1/2 tsp coriander seeds
  • 1/2 cup water
  • 1/2 lime juice
  • 2 tsp refined oil
  • 1 Tbsp olive oil

INSTRUCTIONS
To Marinate the chicken wings.

  1. Drizzle the chicken wings with olive oil. Then add ginger-garlic paste, turmeric powder, chili powder, coriander powder, and cumin powder and massage the chicken wings gently.
  2. Heat up the pan and drizzle with one tsp oil and sear the wings in it.

For bhuna masala:

  1. Heat up the pan and drizzle it with 1 tsp of oil and add dry red chili, cumin seeds and coriander seeds.
  2. Sauté it lightly. Then mix chicken wings with the bhuna masala.
  3. Add onions and sauté it un till golden brown.
  4. Add tomatoes and cook for 2-3 minutes. Then add the water, lime and capsicum and let it cook away for 2-3 minutes more.
  5. Sprinkle chopped coriander leaves to garnish.

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

MADRASI CHICKEN

INGREDIENTS:
Simply sufi breast fillets ½ kg (Omega-3 chicken breasts)
Dhania powder (Coriander powder) 1 tsp
Lal mirch powder (Red chili powder) ½ tsp or to taste

Haldee powder (Turmeric powder) ½ tsp
Paprika powder 1 & ½ tsp Zeera (Cumin seeds) roasted & crushed ½ tsp

Mustard powder 1 & ½ tsp
Pani (Water) ½ Cup or as required
Pyaz (Onion) 1 large
Hari mirch (Green chilies) 1-2
Lehsan (Garlic) 5-6 cloves

Adrak (Ginger) 2.5 cm piece

Curry pata (Curry leaves) 8-10

Tamatar (Tomatoes) blanched 2 medium
Olive cooking oil ¼ Cup

Hara dhania (Fresh coriander) chopped 1-2 tbs

Hara dhania (Fresh coriander) chopped
INSTRUCTIONS:
1. Cut chicken fillets into cubes then wash & pat dry and set aside.

  1. In a bowl, add coriander powder, red chili powder, turmeric powder, paprika powder, cumin seeds, mustard powder, water and mix well.
  2. In a blender, add onion, green chili, garlic, ginger, curry leaves, blend well & set aside.
  3. Remove skin of blanched tomatoes.
  4. In a blender, add tomatoes and blend to make a puree & set aside.
  5. In a pot, add the chicken and the olive oil the blended onion mixture and cook for 5 minutes.
  6. Mix well cook until it changes colour and fry until light golden.
  7. Add the tomato puree and water mix well and cook for 6-8 minutes.
  8. Now add prepared spices mixture, mix well and bring it to boil.
  9. Add fresh coriander, cover and cook on low heat for 8-10 minutes.
  10. Garnish with fresh coriander & serve

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

BITE BARIR CHICKEN ROAST

INGREDIENTS:
Chicken tikka pieces 1 kg Lal mirch powder (Red chili powder) 1 tsp or to taste

Adrak lehsan paste (Ginger garlic paste) 1 tbs
Dahi (Yogurt) 2 tbs
Badam (Almonds) 8-10 Kaju (Cashew nuts) 10-12 Hari mirch (Green chilies) 3-4 Pyaz (Onion) 1 small Pani (Water) 1-2 tbs
Dahi (Yogurt) whisked ¾ Cup
Masala powder 1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
Jaifil powder (Nutmeg powder) ¼ tsp
Lal mirch powder (Red chili powder) 1 & ½ tsp or to taste
Javatri powder (Mace powder) ¼ tsp
Cooking Olive oil ¾ Cup
Pyaz (Onion) sliced 1 medium
Hari elaichi (Green cardamom) 5-6
Sabut kali mirch (Whole black pepper) ½ tsp
Tez paat (Bay leaves) 2 Darchini (Cinnamon sticks) 2
Zeera (Cumin seeds) 1 tsp Adrak lehsan paste (Ginger garlic paste) 1 & ½ tbs Tomato paste 3 tbs
Pani (Water) warm 1 Cup or as required
Pyaz (Onion) fried 2 tbs Dry milk powder 1 tbs
INSTRUCTIONS
1. Add cuts on chicken tikka pieces with the help of the knife.

  1. In a bowl, add chicken pieces, red chili powder, ginger, garlic paste and yogurt mix well, cover and marinate for 30 minutes & set aside.
  2. In a spice grinder, add almonds, cashew nuts and grind well.
  3. Add green chilies, onion, water, grind well & set aside.
  4. In a bowl, add yogurt, grinded almond & cashew paste, masala powder, nutmeg powder, red chili powder, mace powder, mix well & set aside.
  5. In a pot, add cooking oil, marinated chicken pieces and fry from both sides until golden brown (8-10 minutes each side) & set aside.
  6. In the same pot, add onion and mix.
  7. Add green cardamom, whole black pepper, bay leaves, cinnamon sticks, cumin seeds, mix well and fry until light golden.
  8. Add ginger garlic paste and mix well for 2 minutes.
  9. Add tomato paste and mix well.
  10. Now add prepared yogurt marination, mix well and cook for 5 minutes.
  11. Add warm water and mix well.
  12. Add fried chicken pieces, fried onion and dry milk powder cover and cook on low heat for 12-15 minutes or until oil separates

      

CHICKEN KORMA

This recipe is amongst my all time favourites Indian recipes. The real beauty of this recipe lies in its simplicity. Most of the ingredients are cooked together on slow-medium heat.

INGREDIENTS

750 grams chicken (drumsticks) skin removed
12 tbsp whole milk yogurt
2.5 cm ginger julienne
1 tsp garlic paste
6 cloves
6 pepper corns
6 green cardamoms
3 black cardamoms
1/2 tsp mace (nutmeg)
1/2 tsp nutmeg powder
1 tsp red chilli powder
1 tsp masala
1 tsp coriander powder
1 large onion, thinly sliced
6 tbsp olive oil

INSTRUCTIONS

  1. Whisk the yogurt and mix all spices; add the chicken to the spiced yogurt
  2. Heat the olive oil in a large stoneware fry pan and fry the onion till it turns dark
  3. Strain the fried onions to remove oil.
  4. Remove the pan from heat for a few minutes to let the (residual) oil cool down; this is important because adding yogurt to hot oil would make it curdle, which should be avoided
  5. Once the pan has cooled down, add the chicken soaked in spiced yogurt
  6. Cook on low-medium heat for about 30 minutes, stirring intermittently
  7. Add the fried onion.
  8. Cook for another 15 minutes and the Chicken Korma is ready! Enjoy with a salad or steamed vegetables.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

FISH CURRY

INGREDIENTS
½ kg fish of your choice
1 tbsp olive oil
1 tbsp garlic paste
½ tbsp ginger paste
1 big/2 small onion ground into a paste
2-3 medium sized tomatoes pureed
1-2 cloves
4-6 black peppercorns
1 cinnamon stick
1 bay leaf
½ cup Greek yoghurt
¼ tsp turmeric powder
2 tsp coriander powder
1 tsp chilly powder
¼ garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
2 green chillies
Fresh coriander leaves

INSTRUCTIONS
1. Heat the oil in a wok, add bay leaves, peppercorns, cinnamon stick and cloves, let them crackle and add ginger and garlic paste, roast the paste on low heat.

  1. Once the ginger and garlic paste turns light brown, add the onion paste and cook till it turns dark.
  2. Now tip in the pureed tomatoes, turmeric, coriander and red chilly powder and cook well, till all the water from tomatoes is absorbed and all the spices blend well.
  3. Add the fish pieces, cover with a lid and cook for about 5 minutes on medium heat.
  4. Uncover and create a hole in the middle of the wok, reduce the heat and add cold yoghurt; gradually fold in the curry, cover and cook once again for about 15 minutes or till the fish becomes tender, keep stirring at regular intervals
  5. Finally, add some garam masala, serve in a dish and garnish with green chillies and coriander leaves
  6. Enjoy the fiery and tangy fish curry with a salad

CHICKEN TIKKA MASALA

INGREDIENTS
for 5 servings

CHICKEN MARINADE

3 boneless, skinless chicken breasts
½ cup plain yogurt
Juice of 1 lemon
6 cloves garlic, minced
1 tablespoon minced ginger
2 teaspoons ground cumin
2 teaspoons garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
2 teaspoons paprika
SAUCE

3 tablespoons Olive oil
1 large onion, finely chopped
2 tablespoons minced ginger
8 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons ground coriander
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1 tablespoon tomato puree
1 ¼ cups water
1 cup heavy cream
chopped fresh cilantro leaves, for garnish
SPECIAL EQUIPMENT

Bamboo or wooden skewers

INSTRUCTIONS
1. Slice the chicken into bite-sized chunks. Combine the cubed chicken with the yogurt, lemon juice, garlic, ginger, cumin, garam masala, and paprika and stir until well-coated.
2. Cover and refrigerate for at least 1 hour, or overnight.
3. Preheat the oven to 500°F (260°C). Line a high-sided baking pan or roasting tray with parchment paper.
4. Place the marinated chicken pieces on bamboo or wooden skewers, then set them over the prepared baking pan, making sure there is space underneath the chicken to help distribute the heat more evenly. Bake for about 15 minutes, until slightly dark brown on the edges.
5. Make the sauce: Heat the oil in a large pot over medium heat, then sauté the onions, ginger, and garlic until tender but not browned. Add the cumin, turmeric, coriander, paprika, chili powder, and garam masala and stir constantly for about 30 seconds, until the spices are fragrant. Stir in the tomato puree and 1 ¼ cups of water, then bring to a boil and cook for about 5 minutes. Pour in the cream.
6. Remove the chicken from the skewers and add to the sauce, cooking for another 1-2 minutes. Garnish with cilantro and serve with a salad or steamed vegetables.
Enjoy!

This and other spicy chicken recipes can be found here.

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

ANDHRA MUTTON FRY
INGREDIENTS
500 gms mutton pieces, bone in or boneless (cut into small pieces)
2 tbsp ginger garlic paste, adrak lahsun paste
1/2 tsp turmeric powder
2 tbsp Olive oil
3 tbsp red chili powder, lal mirch
2 tsp cumin powder, jeera powder
INSTRUCTIONS
1. Cut and clean the mutton pieces thoroughly.
2. Cook the mutton pieces in a pan along with ginger garlic paste and turmeric powder with sufficient water till done. If you are using the pressure cooker, add a cup of water and cook for about 3-4 whistles.
3. Cook till the mutton is tender, and all the water dries up from the mutton. If using pressure cooker, allow the steam to escape from the pressure cooker and cook till all the water is dried up from the mutton pieces.
4. Add oil to the mutton, and fry till it is nicely browned.
5. Now add the cumin powder, red chili powder. Fry till the raw smell vanishes from the spices and mutton is browned well
6. Your delicious andhra mutton fry recipe is ready to serve. Serve with coriander leaves, chopped green chili and lemon wedges.
Recipe Notes
Wash the mutton pieces with turmeric powder, wheat flour and vinegar to remove the raw smell from it.
Cut the mutton pieces into really small pieces for best taste and results.
Add or reduce chili powder according to your preference.

KAKORI KABAB

INGREDIENTS
Oven temp: 425F-220 C

2 cups minced mutton/lamb

1 tsp ginger-garlic paste

1/4 tsp powdered black pepper

2 tbsp chopped green coriander

Chopped green chillies to taste

4 cloves

1 black cardamom seeds

1/8 tsp powdered cinnamon

1 tsp cumin seeds

1 blade mace

1/4 tsp grated nutmeg

2 cups onions – sliced thin, and browned crisp in 1/2 cup ghee

1/4 cup bhuna chana – powdered

1 egg

brush some chaat masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Onion rings and lemon wedges for garnish
INSTRUCTIONS
1. Mix all ingredients except garnishes and let it stand for about 4 hours, then grind to form a smooth, thick paste.

  1. Knead this mixture well and mix in the egg.
  2. Cover and refrigerate for another hour.
  3. About 25 minutes before serving, shape the meat around the skewers and place the kebabs on to a grill over a drip tray, or in a pre-heated oven (also on a drip tray).

If cooking them over a charcoal grill, you will have to keep rotating them so that they brown and cook evenly.

  1. They should take 15-20 minutes to cook.
  2. Serve garnished with chaat masala onions and the lemon and serve with green chutney or a salad.

CHICKEN SATAY
INGREDIENTS
250 gm skinless/boneless chicken breasts cut into pieces

1 tsp ginger

1 tsp garlic

A big pinch of turmeric

1 tsp soy sauce

1 tsp red chilli paste

1 tsp olive oil

1 Lemon (juice)

For the peanut sauce:

1 cup peanuts (crushed coarsely)

1 medium onion

1 tsp ginger

1 stalk lemon grass (chopped)

2 lime leaves

2 tsp oil

1 tsp red chilli paste

1 cup milk

1/2 cup tamarind

Ginger and pepper to taste
INSTRUCTIONS
1. Marinate the chicken with all the ingredients. Thread them on to skewers.

2, Cook evenly on all sides.

For the peanut sauce:

  1. In a pot, sweat off the onions, ginger, lemon grass, lime leaves.
  2. Add in the crushed peanuts and the red chilli paste.
  3. Finally add the milk.
  4. Simmer and blend. Season to taste.

HOMEMADE CHICKEN TIKKA MASALA

INGREDIENTS
for 5 servings

CHICKEN MARINADE

3 boneless, skinless chicken breasts
½ cup natural yogurt
Juice of 1 lemon
6 cloves garlic, minced
1 tablespoon minced ginger

2 teaspoons ground cumin
2 teaspoons masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

2 teaspoons paprika
SAUCE

3 tablespoons Olive oil
1 large onion, finely chopped
2 tablespoons minced ginger
8 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons ground coriander
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

1 tablespoon tomato puree
1 ¼ cups water
1 cup heavy cream
chopped fresh cilantro leaves, for garnish

SPECIAL EQUIPMENT

Bamboo or wooden skewers

INSTRUCTIONS
1. Slice the chicken into bite-sized chunks. Combine the cubed chicken with the yogurt, lemon juice, garlic, ginger, cumin, masala, and paprika and stir until well-coated.
2. Cover and refrigerate for at least 1 hour, or overnight.
3. Preheat the oven to 500°F (260°C). Line a high-sided baking pan or roasting tray with parchment paper.
4. Place the marinated chicken pieces on bamboo or wooden skewers, then set them over the prepared baking pan, making sure there is space underneath the chicken to help distribute the heat more evenly. Bake for about 15 minutes, until slightly dark brown on the edges.
5. Make the sauce: Heat the Olive oil in a large stoneware fry pan over medium heat, then sauté the onions, ginger, and garlic until tender but not browned. Add the cumin, turmeric, coriander, paprika, chili powder, and masala and stir constantly for about 30 seconds, until the spices are fragrant. Stir in the tomato puree and 1 ¼ cups of water, then bring to a boil and cook for about 5 minutes. Pour in the cream.
6. Remove the chicken from the skewers and add to the sauce, cooking for another 1-2 minutes. 7. Garnish with cilantro and serve with a salad or steamed vegetables.
8. Enjoy!

ANDHRA MUTTON FRY
INGREDIENTS
500 gms mutton pieces (goat meat), bone in or boneless (cut into small pieces)
2 tbsp ginger garlic paste, adrak lahsun paste
1/2 tsp turmeric powder
2 tbsp Olive oil
3 tbsp red chili powder, lal mirch
2 tsp cumin powder, jeera powder
INSTRUCTIONS
1. Cut and clean the mutton pieces thoroughly removing any visible fat.
2. Cook the mutton pieces in a pan along with ginger garlic paste and turmeric powder with sufficient water till done. If you are using the pressure cooker, add a cup of water and cook for about 3-4 whistles.
3. Cook till the mutton is tender, and all the water dries up from the mutton. If using pressure cooker, allow the steam to escape from the pressure cooker and cook till all the water is dried up from the mutton pieces.
4. Add Olive oil to the mutton, and fry till it is nicely browned.
5. Now add the cumin powder, red chili powder. Fry till the raw smell vanishes from the spices and mutton is browned well
6. Your delicious andhra mutton fry recipe is ready to serve. Serve with coriander leaves, chopped green chili and lemon wedges.
Recipe Notes
1. Wash the mutton pieces with turmeric powder and vinegar to remove the raw smell from it.
2. Cut the mutton pieces into very small pieces for best taste and results.
3. Add or reduce chili powder according to your preference.

  1. Serve with a salad or steamed vegetables.

CHICKEN CHANGEZI

INGREDIENTS
Skinless chicken pieces 1 kg
Onion 3 big sized (finely sliced)
Cashews 15-20 (soaked in warm water for 15 mins)
Olive oil 1/2 cup
1 cup of your favourite diabetic Milk
Ginger garlic paste 1 tbsp
Tomatoes 3 finely chopped
Coriander powder 1 tbsp
Kashmiri chilli powder 1.5 tsp
Masala powder 1/2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Cream 1/4 cup or natural yoghurt
Chaat masala 1/2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

lemon juice 1 tbsp
Ginger Julienne 2 tbsp
Fresh coriander leaves 2 tbsp
Green chillies 2-3 slit lengthwise
INSTRUCTIONS

Heat olive oil in a pan and deep fry sliced onion until brown and crispy.
Remove the fried onion from oil and keep aside.
Grind the fried onions and cashews with 1/2 cup water in a grinder to make a thick paste.
Add chicken pieces in the olive oil and fry for 7-8 minutes or until golden.
Remove from oil and keep aside.
In a small bowl mix ginger garlic paste, coriander powder, kashmiri chilli powder and masala powder with 1/4 cup water.
In the remaining oil add the prepared masala mixture to the olive oil. Fry for 8-10 minutes on low heat.
Add chopped tomatoes and roast until tomatoes turn tender.
Add milk and cook for 4-5 minutes.
Add fried chicken pieces with 1 cup water, mix well, cover and cook on low heat for 12-15 minutes or until chicken becomes tender.
Add the cashew-onion paste, chaat masala and cook for another 5-6 minutes.
Add cream, green chillies, lemon juice and stir.
Garnish with green chillies, ginger pieces, fresh coriander leaves and cream.
Serve hot with steamed vegetables.

WHITE BADAMI KORMA

INGREDIENTS:
Almonds blanched 8-10

20-25 Poppy seeds 1 tbs
1 cup of your favourite diabetic Milk
Oil 2 tsp
Olive Oil 1 cup
Whole Spices 1 tsp
Black pepper 8
Cloves 4-5
Cardamom 3-4
Black cardamom 1 Cinnamon sticks 2
Ginger Paste ½ tbs
Garlic paste ½ tbs
Mutton/ goat or any lean meat 750 gm (Chicken could be used)
Red Chili powder 1 tsp Nutmeg Mace powder ½ tsp
Coriander powder 1 1/2 tsp Salt 1 1/2 tsp or to taste Green Cardamom Powder

Prepared Almond mixture Yogurt 1 & 1/2 Cup
Onion Fried 1 Cup
Whole spice powder 1 tsp

nutmeg and mace powder 1 tsp

Kewra water 1 tbs (Kewra Water is an aromatic water made from the distilled flowers of the tropical Kewra plant (pandanus odoratissimus). Kewra flowers have a sweet, perfumed, fruity flavour similar to that of rose flowers.)
INSTRUCTIONS:
1. In a blender add Almonds and poppy seeds with milk and blend to form a paste. Set aside.

  1. In a stoneware fry pan, heat oil and add whole spices and fry, add mutton and fry. 3. Add red chili powder, ginger paste and fry until meat changes colour.
  2. Add nutmeg and mace powder, cardamom powder and yogurt and give a good mix. Now add to the almonds’ blended mixture and mix well. Cover and cook for 20-25 mins or until meat is tender. Add water if and when required.
  3. Once meat is done add fried onion and mix. Add kewra water. Cook until desired thickness or gravy. Add garam masala. Garnish with fried almonds.
  4. Serve with steamed vegetables.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

CHICKEN KORMA

INGREDIENTS

750 grams skinless chicken (drumsticks)
12 tbsp natural yogurt
1 inch ginger julienne
1 tsp garlic paste
6 cloves
6 pepper corns
6 green cardamoms
3 black cardamoms
1/2 tsp mace NB1
1/2 tsp nutmeg powder
1 tsp jeera
1 tsp red chilli powder
1 tsp garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

1 tsp coriander powder
1 large onion, thinly sliced
6 tbsp olive oil

INSTRUCTIONS

Whisk the yogurt and mix all spices; add the chicken to the spiced yogurt

Heat the olive oil in a large stoneware fry pan and fry the onion till it turns dark

Strain the fried onions.

Remove the fry pan from heat for a few minutes to let the (residual) oil cool down; this is important because adding yogurt to hot oil would make it curdle, which should be avoided

Once the pan has cooled down, add the chicken soaked in spiced yogurt

Cook on low-medium heat for about 30 minutes, stirring intermittently

Add the fried onion

Cook for another 15 minutes and Karim’s Shahi Korma is ready! Enjoy with steamed vegetables.

NB1 Mace, spice consisting of the dried aril, or lacy covering, of the nutmeg fruit of Myristica fragrans, a tropical evergreen tree. Mace has a slightly warm taste and a fragrance similar to that of nutmeg.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

INDIAN SPICED CAULIFLOWER AND CHICKPEA SALAD

INGEDIENTS 2 servings

  • 1 tablespoon curry powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 1 tablespoon olive oil
  • 1½ cups cauliflower florets
  • 1 cup canned no-salt-added garbanzo beans (chickpeas), rinsed and drained or dried soaked overnight.
  • ¾ cup ½-inch carrot slices
  • ¼ cup plain fat-free yogurt
  • 1 tablespoon lime juice
  • ½ teaspoon black pepper
  • ½ teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • ½ teaspoon minced fresh jalapeño chile pepper (see Tip) (optional)
  • 1 tablespoon fat-free milk (optional)
  • 2 cups torn red-tipped leaf lettuce
  • 1 cup packed fresh Italian parsley
  • ¼ cup thinly sliced red onion

INSTRUCTIONS

  1. Preheat oven to 450°F./ 230°C In a medium bowl, combine curry powder, and olive oil. Add the cauliflower, garbanzo bean and carrots; toss to coat. Spread mixture in a medium sized baking pan. Roast 20 to 25 minutes or until vegetables are tender, stirring once.
  2. Meanwhile, for dressing, in a small bowl, stir together the yogurt, lime juice and ginger and, if desired, jalapeño pepper. If needed, thin with milk to desired consistency.
  3. In a large bowl, combine roasted vegetables, lettuce, parsley and onion. Top with dressing; toss to coat.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Nutrition information

Serving size: 2½ cups

  • Per serving: 241 calories; 9 g fat (1 g sat); 10 g fibre; 33 g carbohydrates; 11 g protein; 118 mcg folate; 1 mg cholesterol; 8 g sugars; 12,311 IU vitamin A; 84 mg vitamin C; 168 mg calcium; 3 mg iron; 405 mg sodium; 752 mg potassium
  • Nutrition Bonus: Vitamin A (246% daily value), Vitamin C (140% dv), Folate (30% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ vegetable, 1½ fat, 1 starch, ½ lean protein

Adapted from www.eatingwell.com/recipe/267467/indian-spiced-cauliflower-chickpea-salad/?utm_campaign=eatingwell_eatingwell&utm_term=59DD56CA-D795-11E8-9276-D66C0F4A2151&utm_source=facebook.com&utm_content=link_diabeticliving_recipes&utm_medium=social&fbclid=IwAR2QnH-wAcEOoIzSJ_xxQUJLPNtjWMfdbe-KBoCZonfP7boqnjXNHQS9CX0

AMRITSARI TANDOORI CHICKEN

INGREDIENTS
5 Servings-+
2 teaspoon red chilli powder
2 teaspoon lemon juice
1 pieces cinnamon stick
salt as required
3 piece green cardamom
2 tablespoon olive oil for cooking
3 tablespoon olive oil for marinade
1 teaspoon coriander seeds
2 leaves bay leaf
2 teaspoon peppercorns
6 clove
2 black cardamom
1 1/2 cup thick sour curd (natural yoghurt)
2 tablespoon ginger paste
750 gm chicken
1/2 teaspoon turmeric

INSTRUCTIONS
1. To make this delicious chicken recipe, cut the chicken into 10 pieces. In a bowl, mix olive oil, red chili powder, curd (natural yoghurt), ginger paste, lemon juice and garlic paste. Now with the help of a silicon brush, apply this mixture on to the chicken pieces.
2. Next, grind cumin seeds, peppercorn, turmeric powder, cinnamon stick, bay leaf, cloves and cardamoms in a grinder. Grind them to a fine powder. Transfer this powder into a bowl and with the help of a silicon brush, apply this masala over the chicken pieces. Keep the chicken pieces aside for one night.
3. Next morning, place these marinated chicken pieces over the griller and grill them until brown. Keep applying olive oil over the pieces at regular intervals. Serve hot and enjoy!

WHITE CHICKEN KORMA
INGREDIENTS
1 kg skinless chicken cut into small pieces (use either bone-in or boneless)
2 tbsp + 2 tbsp olive oil
2 medium sized onions finely sliced
1 inch stick cinnamon
2 green cardamom
2 cloves
1 bay leaf
2 tsp black pepper corns
2 green chillies cut into half
2 tbsp ginger garlic paste
1 tbsp white pepper powder
1 cup yogurt

INSTRUCTIONS
Heat 2 tbsp olive oil in a pan and fry the onion till golden brown in colour. Remove from heat, set aside.
Once the onions are cool, take a large bowl and add fried onion, cinnamon, cardamom, cloves, bay leaf, black pepper, green chili, ginger garlic paste, white pepper powder and yogurt. Mix well.
Add the chicken and mix thoroughly. Marinate this overnight.
Heat 2 tbsp olive oil in a pan and add the chicken marinade.
Once the chicken is done, stir and switch off the heat.
Serve hot with steamed vegetables and/or a salad.

SOURDOUGH FLATBREAD WITH ONLY 3 INGREDIENTS

INGREDIENTS

  • 1 cup (8oz/225g) full fat natural plain yogurt (or Greek yogurt) Add enough yogurt to match the consistency of bread dough. You may not need the entire cup depending upon the type of yogurt and flour you use.
  • 1 cup (5oz/142g) Multigrain flour NB1
  • 1 teaspoon dried yeast or sourdough starter

Optional toppings

  • 2-3 cloves garlic finely minced
  • parsley roughly chopped
  • herbs of choice.

INSTRUCTIONS

  1. In a large bowl combine the flour and yeast. Next, add in the yogurt and mix with a spatula until the yogurt has absorbed the flour. You will need to get in there with your hands to really bring the dough together.
  2. Please Note: Depending upon where you live and what flour you use, you may not need all of the yogurt. Start with the initial quantity of flour and add yogurt until you get the same consistency as bread dough. You may not need all the yogurt so it’s best to add it little by little.
  3. Once the dough is formed into a smooth ball, place it on a floured surface. Using a knife divide the dough into 6 (2oz) balls.
  4. Allow to rise in a warm place for about an hour.
  5. Working with one ball of dough at a time, roll each one out to form a circle. Try to roll the dough as thin as possible as this will ensure the bread cooks evenly on both sides with a nice space in between.
  6. Heat a large stoneware fry pan over medium heat spray with a little olive oil.
  7. Using a pastry brush, brush one side of the rolled dough with the olive oil before placing it on the hot fry pan. Allow the bread to toast and bubble up cooking for about 2-3 minutes on each side.
  8. Once the bread is nice and toasty on each side remove from the heat sprinkle with fresh chopped parsley, garlic or herbs of your choice
  9. Repeat this process until all 6 flatbreads are cooked. Stack up on a plate or in a covered basket to keep warm. Store at room temperature for 3 days and reheat on the pan before use.

 

NB1 You can replace the all-purpose flour with whole wheat, chickpea or other gluten free flours.

I placed my whole stack of flatbreads in the freezer. I take them out, place them on the pan for roughly 1-2 minutes on each side to refresh and they are ready to use.

Nutrition Facts of original

Amount Per Serving (1 g)

Calories 102 Calories from Fat 9 %  Daily Value*

Total Fat 1g 2%

Cholesterol 5mg 2%

Sodium 20mg 1%

Potassium 220mg 6%

Total Carbohydrates 18g 6%

Sugars 1g

Protein 3g 6%

Vitamin A 0.8%

Vitamin C 0.2%

Calcium 11%

Iron 6%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from  https://www.biggerbolderbaking.com/flatbread-recipe-3-ingredients-easy/

NALLI NIHARI
INGREDIENTS
Lamb leg pieces 500 grams
Olive oil 2 tablespoons
Deep fried onions 1 cup
Ginger, cut into thin strips 2.5 cm

Nihari masala 2 1/2 tablespoons find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
Step 1
Heat ghee in a deep pan, add mutton pieces and sauté on high heat till well browned. Add nihari masala and continue to sauté for two minutes.
Step 2
Add half the fried onions and mix. Add two cups of water and salt and bring it to a boil. Cover and cook till the mutton is completely cooked.
Step 3
Mix whole wheat flour in half a cup of water well so that there are no lumps. Add the remaining fried onions to the mutton mixture. Add the wheat flour mixture and mix well.
Step 4
Cook till the gravy thickens. Add ginger strips and cook till the mutton begins to leave the bones. Serve hot.

Chef’s Tip
To make Nihari Masala, dry roast four tablespoons cumin seeds, four tablespoons fennel seeds, twelve to fifteen dry red chillies, two tablespoons cloves, five green cardamoms, three black cardamoms, twenty five to thirty black peppercorns, four to five tablespoons poppy seeds, two bay leaves, one blade mace, two tablespoons dry ginger powder, half tablespoon nutmeg powder and four to five 2.5 cm cinnamon sticks till fragrant.

Add four to five tablespoons roasted chana dal powder. Remove from heat and set aside to cool. Grind to a fine powder.

another recipe

To make Nihari Masala, dry roast four tablespoons cumin seeds, four tablespoons fennel seeds, twelve to fifteen dry red chillies, two tablespoons cloves, five green cardamoms, three black cardamoms, twenty five to thirty black peppercorns, four to five tablespoons poppy seeds, two bay leaves, one blade mace, two tablespoons dry ginger powder, half tablespoon nutmeg powder and four to five 2.5 cm cinnamon sticks till fragrant.

Add four to five tablespoons roasted chana dal powder (lentils). Remove from heat and set aside to cool. Grind to a fine powder.

MUTTON DRY FRY
INGREDIENTS
½ kg mutton cut into small pieces (Goat or any other lean meat can be used)
2 tbsp ginger garlic paste
1/2 tsp turmeric powder
2 tbsp Olive oil
1 tsp red chilli powder
1/2 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
1. In a pan, take the mutton, ginger garlic paste and turmeric powder. Add a cup of water and cook on medium low heat till the mutton is tender and water has dried up.
2. Once the water has dried up, add the oil and fry the mutton well.
3. Next add in the red chilli powder and masala powder. Fry well till all the masala is well coated.
4. Remove from heat, garnish with coriander leaves and serve hot.

TURAI GOSHT
INGREDIENTS
500 gms mutton cut into small pieces any visible fat removed. (Goat or any other lean meat can be used.)
1 kg turai / ridge gourd peeled and sliced NB1
3 tbsp olive oil
2 onion finely chopped
2 green chilli
1 small tomato chopped
1 tbsp ginger garlic paste
1 tsp red chilli powder
1/2 tsp turmeric powder
1 tsp coriander powder
INSTRUCTIONS
1. Heat mutton in a pan and add the olive oil, onion, green chilli, tomato and ginger garlic paste.
2. Cook until all the water dries up from the mutton.
3. Add in the red chilli powder, turmeric powder and coriander powder. Cook for couple of minutes.
4. Next, add sufficient water about a cup or two depending upon the quality of your mutton.
5. Cook until the mutton is half done.
6. Add the ridge gourd and cook on low heat until the mutton is done.
7. By the time the mutton is done, the turai will be perfectly cooked too.
8. Your turai gosht recipe is ready to serve.

NB1 Ridge gourd is the fruit of a sub-tropical vine that belongs to the cucumber family and is native to central and eastern Asia, including the Indian subcontinent. The fruit should be used as a vegetable before it has matured completely, when it is still rather small and green, resembling a cucumber.

https://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-ridge-gourd.htm

MUTTON FRY MASALA
INGREDIENTS
500 gms mutton cut into small pieces (goat or any other lean meat)
1 tsp coriander powder
ginger to taste
1 tsp red chilli powder
2 tsp ginger garlic paste
2 green chilli slit from the middle
4 tbsp Olive oil
2 onion finely chopped
3 whole dry red chilli
1 tsp cumin seeds
2 cardamom 2.5 cm stick cinnamon, 2 cloves
1 tsp turmeric powder
2 to Tomatoes chopped
juice of 1 lemon
coriander leaves for garnishing
INSTRUCTIONS
1. Place the mutton in a bowl and add the coriander powder, ginger, red chilli powder, ginger garlic paste and green chilli. Mix well and marinate in the refrigerator for 2 hours.
2. Heat the Olive oil in a stoneware fry pan and add the onion, dry chilli, cardamom, cinnamon, cloves and cumin seeds. Fry till the onion turns translucent.
3. Add the marinated mutton and turmeric powder. Fry till all the water has dried up from the mutton and it has browned.
4. Add the tomatoes and cook till they are soft.
5. Add a cup of water or as necessary and cook on low heat till the mutton is done. Alternatively, pressure cook till the mutton is done.
6. Fry until all the water is absorbed.
7. Add the lemon juice and coriander leaves. Give it a stir and remove from heat.
8. Serve hot with a salad or steamed vegetables.

MUTTON KARAHI

INGREDIENTS

  • Mutton 1 kg (Goat, any lean grass-fed meat can be used.)
  • Onion 4 medium (sliced)
  • Ginger garlic paste 2 tsp
  • Red chili powder 2 tsp
  • Turmeric ½ tsp
  • Ginger 1 tsp or to taste
  • Olive oil ½ cup
  • Cumin powder 1 tsp
  • Dry coriander powder 1 tsp
  • Yogurt 1 cup
  • Tomato 2 (chopped)
  • Green chilies 6-8
  • Ginger 1 medium piece (Julian)
  • Green coriander ½ bunch (chopped)

INSTRUCTIONS

  1. Put mutton, onion (reserve less than half of the onion), ginger garlic paste, red chili powder, turmeric and ginger in cooking pan.
  2. Add 1 glass water, cover and cook until water evaporates and meat almost tender.
  3. Heat Olive oil in a frying pan and cook the onions until golden brown onion then add cumin powder and dry coriander powder. Stir and immediately pour into the cooked mutton.
  4. Now add yogurt, tomato, green chilies, Julian ginger and green coriander in meat in 3 batches and stir fry.
  5. Stir fry until cooked. Garnish with green chilies, ginger and green coriander.
  6. Serve with a salad.

Adapted from https://www.therecipespk.com/mutton-karahi/

GOAT CURRY

INGREDIENTS

1 kg goat meat, cut into suitable bite-sized chunks (Any lean meat can be used.)
4 tbsps. Olive oil
2 large onions sliced thin
2 large tomatoes diced
2 tbsps. garlic paste
1 tbsp ginger paste
2 tsps. coriander powder
1 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp red chilli powder
2 tsps. masala powder use one of the recipes found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

Or here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

  1. Heat the Olive oil in a heavy bottomed pan, on medium heat.
  2. When hot, add the onions. Sauté till the onions begin to turn a pale golden brown in colour.
  3. Now add the tomatoes, garlic and ginger pastes together, Sauté for 2-3 minutes.
  4. Now add to the tomato mixture all the powered spices, including the masala. Mix well.
  5. Sauté the resulting masala (onion-tomato-spice mixture) until the oil begins to separate from it. This can take up to 10 minutes to happen.
  6. Now add the goat pieces to the masala and stir to fully coat the goat with the masala. Sauté till the meat is browned well.
  7. Add 1/2 a cup of hot water to the pan, stir to mix well, lower the heat to a simmer and cover the pan. Cook till the meat is tender. You will need to keep checking on the meat as it cooks and adding more water if all the water dries up. Stir often to prevent burning. The dish should have a thick gravy when done.
  8. When the meat is cooked, serve with steamed vegetables.
  9. Tip: Use a pressure cooker to cook Goat Curry and it will be done in half the time it takes to cook in an open pot.

KOYLA CHICKEN

INGREDIENTS

INSTRUCTIONS

  1. Heat olive oil in a pan and fry chicken on high heat until changes the colour.
  2. Remove chicken from oil and keep aside.
  3. In same oil add finely chopped ginger and garlic; fry them. When it gives aroma add chopped tomato.
  4. Fry at high heat for 10 minutes, now add turmeric powder, fried chicken and ¼ cup water.
  5. Cover and cook at medium heat. After 15 minutes.
  6. Now add crushed black pepper, karahi masala, garam masala powder and cooked.
  7. Add lemon juice, green chilies and Julian ginger.
  8. Dish out and serve with a salad or steamed vegetables.

Adapted from http://www.therecipespk.com/koyla-karahi-recipe/

LAMB, SWEET POTATO & GREEN BEAN CURRY

INGREDIENTS

  • 2 Tbs Extra Virgin Olive Oil
  • 1 tsp turmeric
  • 2 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp chilli powder
  • ½ tsp cinnamon
  • ½ tsp ground ginger
  • 1.5 tsp masala use one from here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • ½ tsp cardamom, ground
  • ½ tsp coriander seeds, ground
  • 4 cloves garlic crushed
  • 2 Tbs finely diced coriander root and stem
  • 2 finely chopped shallots
  • 500g lean lamb, diced (buy it diced or use a boneless leg) (Goat can be used)
  • 2 small sweet potatoes, cut into bite sized chunks, skin on
  • 1 400g can of crushed tomatoes or fresh if possible
  • 1 litre water
  • 250g green beans, trimmed

INSTRUCTIONS

  1. Place a large heavy based fry pan with a lid on medium high heat. Add the Extra Virgin Olive Oil and once hot add the shallots and cook until softened. Add the spices, coriander root and stem and garlic. Cook until fragrant.
  2. Add the lamb to the pan, stir to coat in the spice mix and allow to brown on all sides. Add the sweet potato and stir to coat in the spices. Add the tomato and half the water. Stir to combine and bring to a boil.
  3. Cover with the lid and turn the heat down to a gentle simmer. Cook for approximately 90minutes. Stir frequently to break down the sweet potato. Add the remaining water a cup at a time as the sauce reduces. Allowing it to reduce intensifies the flavour. By the end the lamb will be tender, and the sauce will be a much deeper colour and nice and thick
  4. When the lamb is tender (check it with a fork) add the green beans and cook for 5 minutes, until they are tender too.
  5. Serve dolloped in yoghurt, sprinkled with coriander, chili and spring onion and drizzled with Extra Virgin Olive Oil

Adapted from https://redisland.com/holly

CHILLI CHEESE PARATHAS

INGREDIENTS

For the Dough
1 1/2 cups whole wheat flour (gehun ka atta) (or you favourite diabetic flour)

½ tsp dried yeast
2 tsp olive oil

For the Stuffing
1 1/2 tbsp finely chopped green chillies
1/2 cup finely chopped capsicum
1 cup grated processed cheese
1/4 cup finely chopped onions
2 tbsp finely chopped coriander (dhania)
2 tbsp cheese spread
2 tbsp mayonnaise or egg whites
1/2 tsp chaat masala recipe found here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

ginger and freshly ground black pepper (kalimirch) to taste

Other Ingredients
whole wheat flour (gehun ka atta) for rolling
6 tsp olive oil for cooking
INSTRUCTIONS
Combine all the ingredients in a bowl, mix well and knead into a semi-soft dough using enough water.

Cover with a lid and keep aside for 30 minutes.

Divide the stuffing into 6 equal portions and keep aside.
Divide the dough into 12 equal portions.

Roll out 2 portions of the dough into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.

Place a rolled circle on a clean, dry surface, spread one portion of the stuffing evenly over it. Cover it with another rolled circle and press it gently to seal the edges.

Heat a non-stick fry pan and cook the paratha, using 1 tsp of olive oil , untill it turns golden brown in colour from both the sides.

Repeat steps 3 to 5 to make 5 more parathas.
Serve immediately.

Kofta Kebab Recipe NB1

INGREDIENTS

  • 1 medium yellow onion quartered
  • 2 garlic cloves
  • 1 whole bunch parsley, stems removed (about 2 packed cups parsley leaves)
  • ½ kg grass fed ground beef
  • ¼ kg grass-fed ground lamb
  • 1 slice of multigrain bread toasted until browned and soaked in water until fully tender (optional)
  • Salt and pepper
  • 1 1/2 tsp allspice recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1/2 tsp cayenne pepper
  • 1/2 tsp ground green cardamom
  • 1/2 tsp ground sumac
  • 1/2 tsp ground nutmeg
  • 1/2 tsp paprika
  • Salad to serve
  • For the Fixings:
  • Tahini Sauce
  • Tomato wedges
  • Onion wedges
  • More parsley

INSTRUCTIONS

  1. Soak 10 wooden skewers in water for about 1 hour; remove from the water when you are ready to begin. Lightly oil the grates of a gas BBQ and preheat it to medium high for about 20 minutes.
  2. Prepare the pita bread and the fixings.
  3. In a food processor, chop the onion, garlic, and parsley
  4. Add the beef, lamb, bread (be sure to squeeze out the water completely), and the spices. Run the processor until all is well combined forming a pasty meat mixture.
  5. Remove the meat mixture from the food processor and place in a large bowl. Take a fistful portion of the meat mixture and mould it on a wooden skewer. Repeat the process until you have run out of meat. For best results, make sure each kofta kebab is about 2.5 cm in thickness.
  6. Lay the skewered kofta kebabs on a tray lined with parchment paper
  7. Place the kofta kebabs on the lightly oiled, heated gas BBQ. BBQ on medium-high heat for 4 minutes on one side, turn over and grill for another 3-4 minutes.
  8. Serve the kofta kebabs immediately with salad, tahini and the fixings you prepared.

Adapted from https://www.themediterraneandish.com/kofta-kebab-recipe/

NB 1 Kofta is a family of meatball or meatloaf dishes found in the Indian subcontinent, Caucasian, Middle Eastern, Balkan, and Central Asian cuisines. In the simplest form, koftas consist of balls of minced or ground meat—usually beef, chicken, lamb, or pork—mixed with spices and/or onions. In the Indian subcontinent and the Middle East, koftas are usually made from lamb, beef, mutton or chicken, whereas Greek, Cypriot, and Balkan versions may use pork, beef, lamb, or mixture of the three. In India, vegetarian varieties include koftas made from potato, calabash, paneer, or banana. In Europe, kofta is often served as fast-food sandwich in kebab shops.

https://en.wikipedia.org/wiki/Kofta

CHICKEN AND GREEN VEGETABLES BALTI

INGREDIENTS

800g skinless chicken thighs or chicken breast (trimmed of fat and cut into bite size pieces)
1 large onion (sliced)
1 bag washed baby spinach and/or any in season green vegetables
2 cloves garlic (crushed or use frozen)
1 thumb size piece of fresh ginger (grated or use frozen)
1 small can chopped tomatoes
500ml  water
2 tbsp curry powder (mild, medium or hot) from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/

Olive oil

INSTRUCTIONS

Spray a wok or large stoneware fry pan with the drizzle of olive oil and add the onion and fry gently for a few minutes until starting to soften then add the garlic and ginger and continue to fry for a few minutes.

Add the chicken and turn the heat up and keep moving the chicken around the pan to stop it sticking.

When the chicken has started to brown after 10-15 minutes add the curry powder and fry for another minute or two (add a splash of water if it starts to stick.)
Add the tomatoes and water bring to a boil then reduce the heat to a simmer and simmer for about 20-30 minutes until the sauce has reduced and is thicker.

Add the bag of spinach and other green vegetables and keep stirring it will wilt into the sauce.

Adapted from  https://vicki-kitchen.blogspot.com/2018/04/chicken-and-spinach-balti-slimming.html?spref=fb

http://www.findtex.com.au/recipes/chicken/

CAULIFLOWER AND SOYBEANS DHAL

INGREDIENT

  • 1 tbsp. olive oil
  • 1 medium onion chopped
  • 2 cloves garlic crushed
  • 2 tbsp curry from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 2 tbsp no added salt tomato paste
  • 1 ½ cup dried red lentils, rinsed and drained
  • 2 carrot chopped plus any other in season vegetables
  • 750g cauliflower, cut into small florets
  • 1 litre water
  • 1 ½ cups frozen edamame (soybeans)

INSTRUCTIONS

  1. Heat oil in a saucepan and sauté onion and garlic until onion is soft.
  2. Stir through curry and cook for 1 minute.
  3. Add tomato paste, lentils, carrot, cauliflower and water.
  4. Bring mixture to boil then reduce heat and simmer for 15-20 minutes or until lentils are soft.
  5. Add soybeans and heat for 2 minutes or until cooked.
  6. Serve as a side dish.

Adapted from https://www.sanitarium.com.au/recipes/a-z/cauliflower-and-edamame-dhal

SOURDOUGH (INJERA) TEFF BREAD NB1

INGREDIENTS

  • 1/4 cup teff flour NB2
    • 3/4 cup all-purpose flour (or your favourite diabetic friendly flour)
    • 1 cup water
    • Olive oil

INSTRUCTIONS

  1. Put the teff flour in the bottom of a mixing bowl, and sift in the all-purpose flour.
  2. Slowly add the water, stirring to avoid lumps.
  3. Put the batter aside for a day or more (up to three days) to allow it to ferment. In this time, your injera batter will start to bubble and acquire the slight tanginess for which it’s known. Note: If you find that your injera batter does not ferment on its own, try adding a teaspoon of yeast.
  4. Heat a nonstick pan or lightly oiled cast-iron skillet until a water
    drop dances on the surface. Make sure the surface of the pan is smooth: Otherwise, your injera might fall apart when you try to remove it.
  5. Coat the pan with a thin layer of batter. Injera should be thicker than a crêpe, but not as thick as a traditional pancake. It will rise slightly when it heats.
  6. Cook until holes appear on the surface of the bread. Once the surface is dry, remove the bread from the pan and let it cool.

Adapted from https://exploratorium.edu/cooking/bread/recipe-injera.html

NB 1 Injera is a sourdough-risen flatbread with a slightly spongy texture. Traditionally made out of teff flour, it is the national dish of Ethiopia, Somalia, Djibouti, and Eritrea. It is central to the dining process in those cultures as bread is the most fundamental component of any meal. While originally specific to Ethiopia and other parts of the Horn of Africa, Jews migrating from that region have spread injera to Israel.

https://en.wikipedia.org/wiki/Injera

NB2 INTRODUCING TEFF, Gluten free and diabetic friendly.
Cultivation and uses
In 1996, the US National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable landcare.”[2]
Teff is high in protein, carbohydrates and fiber.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef

Teff and Millet – November Grains of the Month
Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.
http://wholegrainscouncil.org/…/teff-and-millet-november-gr…
Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia.[12] Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.
Teff is high in protein, carbohydrates and fibre.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef

CHICKEN TIKKA

INGREDIENTS to marinate:

500gms Omega-3 skinless Chicken Breast
½ tsp Cumin powder
1 tsp Coriander powder
1 tsp White pepper powder (a must)
1 tsp green cardamom powder (a must)
2-3 tbsp Curd (yoghurt)
1tsp lemon/lime juice
1tsp Red chilli powder
1 tsp Garam masala found here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1/2tsp turmeric powder
1 tbsp Garlic Ginger paste
ginger as per your taste.

INSTRUCTIONS

STEP 1.
Mix the above ingredients well and marinate it for at least 5 hrs, if its overnight it tastes better.

STEP 2:
Heat the Non-Stick Pan (better if the base is thick) on medium flame/heat, add few drops Olive oil, add the marinated chicken in the heated pan. Separate the pieces well to settle evenly in the base stir for 2-3 minutes until the chicken oozes its juice.
STEP3:
Cover the Lid.
Allow the chicken to cook in its juice until tender. If its tender it will easily cut by spoon.
Keep checking. When you have cook the right consistency Uncover.
STEP 4:

Uncover the Lid when you find very little juice and cook in low flame/heat until dry as shown below.  Your Tikka is Ready.
STEP 5:

If you need some extra flavour to the dish, you can add the below seasoning. It’s your choice.

Seasoning:
Curry leaves
1-2Green Chilli, cut long ways
1 pod garlic minced
Heat 1tsp Olive oil in a pan and put the minced garlic, green chilli and curry leaves (watch the heat else u may burn the leaves)

Just pour this on the chicken tikka and its ready to eat!

This works well as filling in multigrain rolls/wrap with some salads (great when travelling) or eat as a side dish with Rice/cauliflower rice and/or a sambar (lentil-based vegetable stew),

NO OIL CHICKEN PULAO

NO OIL SPICY CHICKEN AND VEGETABLES

INGREDIENTS

Chicken breasts (Omega-3): 500 gm cut into bite-sized 2cm pieces
Panch phoron – 2 teaspoons Indian five spices found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

Ginger and garlic pastes – 1 teaspoon each
Whole jeera (cumin) – 1 teaspoon (optional)
Bay leaf – 1 (optional)
Mustard seeds – 1 teaspoon (optional)
Onions – 1 large, half sliced, half pureed with a little water
Meat masala – 2 teaspoons found here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Red chilli powder – ½ teaspoon
Turmeric – ½ teaspoon
Tomato puree – 4 tablespoons or 2 tomatoes
Yoghurt – 5 tablespoons
Peas – ½ cup (you can also add carrots, cauliflower rice and other vegetables if you want, same amount)

INSTRUCTIONS

Cook the chicken in a pressure cooker:
Heat the onion puree along with 1 teaspoon panch phoron (about 2 minutes)
Add the ginger and garlic pastes, cook for 30 seconds, add the masalas and cook for another 30 seconds
Add the chicken, tomato puree and yoghurt and cook for 5 minutes after the first whistle
In the pot add the remaining panch phoron. Now, you can add extra cumin, mustard seeds and bay leaf if you want. Or you can add another teaspoon of pas phoron. Go with your whim
Add the chicken and the peas, other vegetables and cook covered, on simmer for 15 minutes

And it’s done.

Serve with a salad.

fish and salad 4

GRILLED FISH MASALA

INGREDIENTS

olive oil
1 clove of garlic
½ a bunch of fresh coriander
1 x 140 g fish fillet, such as salmon, pollock or any fin fish, scaled and pin-boned
½ teaspoon turmeric
½ teaspoon chilli powder
¼ teaspoon ground coriander
½ teaspoon ground cumin
1 small naan bread , optional
CORIANDER SALAD
1 baby gem lettuce
4 spring onions
½ a fresh red chilli
½ a lemon
1 tablespoon chutney try on from http://www.findtex.com.au/diabetic-foods/chutney-etc/
INSTRUCTIONS

Preheat the grill to high and line a baking tray with foil, then brush with a little oil.
Peel the garlic clove.

Pick and roughly chop the coriander leaves and finely chop the stalks.
Put the fish on the tray.

Grind the garlic and coriander stalks to a paste with a pestle and mortar, then stir in the dried spices and 1 tablespoon of oil.
Cover the fish with the herb paste, turn the grill down to medium, then grill for 8 minutes, turning halfway through – it’s done when the flesh is opaque and flakes easily.
Meanwhile, prepare the salad. Trim, separate out and roughly chop the lettuce leaves, trim and roughly chop the spring onions, then deseed and finely slice the chilli. Cut the lemon into wedges.
Toss the coriander leaves, baby gem, spring onion and most of the chilli in a bowl with a squeeze of lemon juice, a splash of oil and some seasoning.
Arrange the salad on a serving plate, place the fish on top, skin-side up, and spoon over the chutney. Sprinkle with the reserved chilli, then serve with the yoghurt and remaining lemon.

adapted from wedges.tinyurl.com/y992ed5j

TEFF PORRIDGE WITH APPLE, DATES AND PECAN

INGREDIENTS

  • 1/2 cup teff NB1
  • 1 1/2 cup water
  • 6 mejdool dates, pitted and chopped
  • 1 apple, cubed small
  • One small handful of pecans, chopped
  • 1/2 teaspoon cinnamon
  • 1/4 cup of heart active milk.

INSTRUCTIONS

  1. Place a small heavy saucepan on medium-low heat and add the teff.
  2. Toast it, stirring frequently to make sure it doesn’t burn. After about 5 to 10 minutes, the grains will make little crackling sounds as they start to pop.
  3. Add the water, cinnamon, half of the dates and stir well.
  4. Bring to a gentle boil, cover, and cook for about 15 to 20 minutes. If the porridge becomes too thick, you can add a little water.
  5. Once the porridge is thickened to your liking and the grains are soft (about 15 to 20 minutes), remove from heat. Stir in the milk, ladle into bowls and top with chopped apple, pecans, and remaining chopped dates.
  6. Dust with a little cinnamon and serve.

Yield: 2 servings

Adapted from www.pbs.org/food/kitchen-vignettes/teff-porridge/?utm_source=facebook&utm_medium=pbsfood&utm_campaign=pbsfood_kitchenvignettes

NB1 INTRODUCING TEFF, Gluten free and diabetic friendly.
Cultivation and uses
In 1996, the US National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable landcare.”[2]
Teff is high in protein, carbohydrates and fiber.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef

Teff and Millet – November Grains of the Month
Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.
http://wholegrainscouncil.org/…/teff-and-millet-november-gr…
Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia.[12] Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.
Teff is high in protein, carbohydrates and fibre.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef
http://www.findtex.com.au/recipes/asian/texs-indian/

TEFF SOUGH DOUGH PANCAKES
Mix ½ cup of Teff, a teaspoon of dried yeast with enough water to make a thick dough.
Set aside in a warm place for several hours. (I left for 6 hours)
Fry in a stone ware fry pan with a little olive oil spray until golden turn and cook the second side.
I found it an interesting gingery nutty taste and did not affect my blood sugar due to its high Fibre and resistant starch.
If you are looking for a good quality carbohydrate, give Teff a go. I will be using it again maybe as a batter and in my bread making.
http://www.findtex.com.au/rec…/deserts/gluten-free-pancakes/

Mutton keema curry

EASY MUTTON CURRY

INGREDIENTS
SERVES 4

Mutton (goat): 1 kg
Sweet Potatoes: 4, cut into halves (optional though)
Olive oil: 1 teaspoon (this is optional. We’ll tell you how)
Onions: 2 medium or 1 large or 3 small
Ginger paste: 1 tablespoon
Garlic paste: 1 tablespoon
Turmeric: ½ teaspoon
Red chilli powder: ½ teaspoon
Tomato puree: 100 ml
Water: 1 cup for semi dry, 2 cups for gravy

Meat masala: 2 teaspoons from www.findtex.com.au/diabetic-foods/sugar-free-masala/

Panch phoron: ½ teaspoon from http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS
Heat oil and the Panch phoron in a pressure cooker. Fry the onion, ginger and garlic for 30 seconds
OPTION: If you want to get rid of the oil, what you can do is puree the onion with a little bit of water and fry the Panch phoron in the pureed onion. ZERO OIL.
Add the spices and fry for another minute.
Add the mutton and sweet potatoes and fry until dry
Add the tomato puree and water and bring to a boil
Serve with steam vegetables and/or a salad.

HIMALAYA MAACH

INGREDIENTS

For Marination

  • Fish (pieces) 1 kg
  • Garlic paste 1 tbsp
  • Mexican red chilies 4-5 (soaked in ¼ cup warm water)
  • Mustard seeds 1 tsp
  • Cumin seeds 1 tsp
  • Black pepper 1 tsp
  • Lemon juice 2 tbsp
  • Eggs 3-4 (beaten)
  • Olive Oil for deep fry

For Himalaya Maach Masala

Refer to http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

For Himalaya Maach

  1. Take a bender jug add soaked Mexican red chilies, mustard seeds, cumin seeds, black peppercorns, garlic paste, lemon juice and blend.
  2. Pour blended masala over fish, mix and leave for marination about 2 hours.
  3. Dip marinade fish in eggs then coat and deep fry until golden brown from both sides.
  4. Remove fish on tissue paper to absorb access of oil.
  5. Heat oil and add Himalaya Maach Masala
  6. Cover and cook until masala mix nicely. Then add ½ cup of water, when it starts cooking add fried fish when warmed through place on a dish.
  7. Garnish with coriander leaves and serve with a salad.

Notes

1- You can make same recipe with chicken or mutton
Adapted from www.therecipespk.com/himalaya-maach/

veg curry

VEGETABLES NIHARI (STEW)

INGREDIENTS

  • Olive Oil 1 cup
  • Onion 2 medium (sliced)
  • Yogurt 1 cup
  • Black cumin 1 tsp (roasted & crushed)
  • White cumin 1 tsp (roasted & crushed)
  • Ginger paste 1 tsp
  • Garlic paste 2 tsp
  • Carrot 250 gm (cubed)
  • Sweet Potatoes 3 medium (cubed)
  • Turnip 250 gm (cubed)
  • Bottle gourd 250 gm (cubed)
  • Peas 250 gm
  • Cauliflower 250 gm (separated flower)
  • Capsicums 3 (cubed)
  • Red chili powder 2 tsp
  • Green chili paste 1 tsp
  • Water as required

Nihari Spices

  • Nutmeg powder 1 tsp
  • Funnel seeds 2 tsp
  • Dry whole coriander 2 tsp
  • Dry ginger 1 tsp

Garnishing

  • Fresh coriander leaves ½ bunch
  • Ginger 1 medium (julienned)
  • Lemons 4 (cut in half)
  • Green chilies 6 (sliced)

INSTRUCTIONS

  1. Grind nihari spices into powder.
  2. Dry roast black and white cumin in a frying pan and crush.
  3. Fry onion in olive oil until golden. Take out fried onion, crush and mix in yogurt.
  4. In same Olive oil stir in crushed black and white cumin. Add ginger paste, garlic paste, carrot, sweet potatoes, turnip, bottle gourd, and fry.
  5. Then put red chili powder, green chili paste and one glass water to cook vegetables.
  6. When vegetables soft, add peas, cauliflower, capsicum, and yogurt mixture. Stir fry till oil separates.
  7. Add water according to your broth requirement and bring to a full boil.
  8. Meanwhile add ground nihari spices and simmer for 2-3 minutes.
  9. Dish out in a bowl, garnish and serve.

Adapted from www.therecipespk.com/how-to-vegetables-nihari/

cauliflower     cauliflower rice 2

CAULIFLOWER RICE

INGREDIENTS

  • 1 Cauliflower, finely chopped
  • 1 Medium onion, finely chopped
  • 1 tablespoon Olive Oil
  • 1 Sprig Curry leaves
  • 1 teaspoon Mustard seeds
  • 1 teaspoon Cumin seeds
  • 1 Green Chili pepper, Sliced
  • 1/2 teaspoon Turmeric powder
  • Ginger, to taste

INSTRUCTIONS

  1. Heat the oil in a pan and add the mustard seeds. Once they have spluttered, add the cumin seeds.
  2. Add the chopped onions, curry leaves, and green chili to the pan. Sauté for a minute or until the onion starts changing colour.
  3. Add the cauliflower, turmeric, and ginger. Stir once, cover, and cook on medium heat. Wait until the cauliflower becomes soft. (This will take approximately 5 minutes.)
  4. Open the lid and stir once. If there is still water, let it sit on the stove for a few more minutes without the lid.

Notes:

Do not add water when you cook as the cauliflower contains lots of water.

Do not overcook as it can lose some of the phytochemicals.

Arabic Chicken

ARABIC CHICKEN

INGREDIENTS

INSTRUCTIONS

  1. Place oil in a pan and heat it, add onion and stir fry until light pink then stir in ginger garlic paste. Cook for a minute.
  2. Add chicken and cook until it changes the colour then add tomato and add yogurt and stir in.
  3. Now add in sesame seeds, crushed red chili, black pepper powder and masala powder.
  4. Cover and cook until meat is tender.
  5. Sprinkle sesame seeds and serve with a salad.

Adapted from www.therecipespk.com/arabic-chicken/

chicken with salad

PAKISTANI CHICKEN KARAHI

Serves: 4

INGREDIENTS

  • Chicken skinless omega-3 1 kg (16 pieces)
  • Yogurt 1 cup
  • Red chili powder 1 tsp
  • Turmeric ½ tsp
  • Cumin seeds 2 tsp (crushed)
  • Olive Oil ½ cup
  • Coriander 1 tsp (crushed)
  • Green cardamom 4
  • Cloves 4
  • Onions 1 cup (chopped)
  • Ginger garlic paste 1 tbsp (chopped)
  • Tomatoes 3 (chopped)
  • Green chilies 3 (chopped)
  • Masala powder 1 tsp try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Coriander leaves hand full off (chopped)
  • Ginger for garnish

INSTRUCTIONS

  1. Marinate chicken with yogurt, chili powder, turmeric, cumin and coriander for 30 minutes.
  2. Heat the olive oil in a pan; add green cardamom, cloves with onion. Fry till golden.
  3. Add in chopped ginger garlic. Stir fry for 2 minutes.
  4. Add marinated chicken and cook for 10 minutes.
  5. Add tomatoes and green chilies. Cover and cook till tomatoes soft and oil comes on top.
  6. Sprinkle masala powder; garnish with chopped coriander, green chilies and ginger.
  7. Serve with a salad.

Adapted from http://www.therecipespk.com/chicken-karahi-recipe/

fish cakes and salad 1

BENGALI FISH KABABS

INGREDIENTS

  • Oil fin Fish (boneless) 750g e.g. salmon or tuna fresh if possible.
  • Onion 2
  • Garlic paste 1 tbsp
  • Ginger paste 1 tbsp
  • Coriander powder 1 tbsp
  • Cumin powder 1 tbsp
  • Red chili powder 2 tbsp
  • Turmeric ½ tsp
  • Carom seed (ajwaen) 1 tsp
  • Sweet Potato (boiled) 500g
  • Eggs (boiled) 5
  • Coriander leaves ½ bunch
  • Eggs 2
  • Green chili 6-8 (finely chopped)
  • Masala powder 2 tbsp try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

  1. In a pot add the fish, onion, ginger, garlic paste, coriander powder. cumin powder, red chili powder, turmeric, carom seed and 2 cups water.
  2. Cook until fish get soft and dried. Let it cool.
  3. Now mash the sweet potatoes and eggs.
  4. To the sweet potato and egg mix add the coriander leaves and masala powder to the pot with the fish and mix all together ensuring that the fish is well flacked.
  5. Make small round shape kabab. Dip in egg and fry in hot oil until golden from both sides about 5 minutes.
  6. Serve with a salad.

Adapted from http://www.therecipespk.com/bengali-fish-kabab-recipe/

Besan Cheela 1

BESAN CHEELA (EGGLESS OMELET)

INSTRUCTIONS

  • Mota Besan;- 3 table spoons (Coarse chickpea flour)
  • Wheat bran:  1 table spoon NB1
  • Tomato puree: 2 table spoons
  • Green chili: 1 small finely chopped
  • Green coriander finely chopped: 1 table spoon
  • Turmeric powder
  • ginger garlic paste:  this is optional. Add just for the taste.
  • Olive Oil: 1 tsp
  • Any other in season vegetables

INSTRUCTIONS

  1. Mix mota besan, wheat bran, tomato puree and remaining ingredients.
  2. Add half cup water. See the consistency. Keep it little thick.
  3. Heat non-stick pan on medium heat.
  4. Spread besan batter on non-stick pan equally.
  5. Add coriander leaves on top.
  6. cover it and let it cook for 3-4 mins.
  7. apply little oil from sides.
  8. Turn it and cook from another side.
  9. Your Besan cheela is ready to serve.

NB1 Adding wheat bran helps in improving fiber content. Do add vegetables of your choice. You can add grated carrot, chopped spinach leaves etc.

Adapted from https://360completeliving.com/breakfast-recipes-besan-cheela/

Oats Peas Dosa

OATS AND PEAS DOSA

INGREDIENTS

  • Oats: 1 Cup
  • Urad dal or Urad dal powder 0.5 Cup (black lentil)
  • Water (approx) 1.5 Cup
  • Olive Oil 0.5 teaspoon
  • Boiled peas 2 Cup
  • Mustard seeds 0.5 teaspoon
  • Red chilli powder to taste

INSTRUCTIONS

  1. For the filling, heat the olive oil in a pan. Put the mustard seeds and when it crackles, add red chilli powder and peas. Stir fry for 2-3 mins and keep aside.
  2. Grind oats and urad dal separately to a powder.
  3. Combine oats powder and urad dal powder. Pour enough water to make a batter of a thin pouring consistency.
  4. Heat a pan. Put some olive oil and wipe it off. Remove from heat. Take a ladle full of batter and spread from inside to outside.
  5. Return to heat. When the edges turn brown, put a few drops of oil on the side of the dosa.
  6. Add the pea mix as a filling. Fold over. Serve hot.

Adapted from https://360completeliving.com/breakfast-recipe-oats-peas-dosa/

OAT TORTILLAS
INGREDIENTS

2 1/4 cups oat flour, plus extra for flouring surface (560 ml) NB1
1 cup cold water (250 ml)

1 tsp dried yeast/ sour dough starter if you have it
INSTRUCTIONS

  1. In a mixing bowl, whisk together oat flour and yeast/sour dough starter.
  2. Add the water slowly, starting with 3/4 cup, mixing with a fork (or your hands) until a dough is formed. If mixture crumbles easily, add more water. If mixture feels sticky, add more oat flour.
  3. Let the dough stand for 90 to 120 minutes this allows the yeast to feed on any available sugar and for a sort of sough dough.
  4. Turn dough out onto a surface, lightly dusted with oat flour, and knead until dough is smooth
  5. Divide into eight balls and let rest, covered with plastic wrap, for 10-15 minutes. (more if required)
  6. Working with one ball of dough at a time, roll out on a Silpat or parchment until you have a thin, round tortilla. Tip: roll from the centre out, rotating dough as necessary.
  7. Stack tortillas between sheets of parchment or plastic, covered with a slightly damp kitchen towel, until ready to cook. Do not allow tortillas to dry out.
  8. In a dry, non-stick or cast-iron or stoneware fry pan over medium-high heat, cook tortillas, one at a time, for 30 seconds to one minute per side. Stack and keep warm in a tortilla holder or on a plate, covered with foil.

NB1 Carbohydrates

A serving of oat flour contains a total of 19.5 g of carbohydrates, which is about 7 percent of the daily value for carbohydrates. This total consists of 17 g of complex carbohydrates and 2.5 g of dietary fiber, which is 10 percent of the daily value for dietary fiber. Oat flour contains no simple sugar.

https://www.livestrong.com/article/258791-nutrition-information-for-oat-flour/

http://www.findtex.com.au/recipes/bread/gluten-free-breads/

lamb roast

MUTTON (GOAT) CHOP BHUNA

INGREDIENTS

  • 1 kg mutton chops (In some parts of India goat is referred to as mutton. Young goat.}
  • 2 tomatoes (cubed)
  • 2 onions (thinly sliced)
  • 125g yogurt (beaten)
  • 4 green chilies (sliced)
  • 2 tbsp. ginger, garlic paste
  • 2 tbsp. tomato puree
  • 1 tbsp. masala powder try one from here findtex.com.au/diabetic-foods/sugar-free-masala/
  • 2 tbsp. red chili powder
  • 1 tbsp. turmeric powder
  • ½ tbsp. nutmeg mace powder
  • ¼ cup olive oil
  • ginger to taste

INSTRUCTIONS

  1. Flatten chops with hammer.
  2. Fry onion in olive oil. When soft add ginger, garlic paste, cook for 2-3 minutes and add chops, cook till water of chops dry.
  3. Include tomatoes, green chilies and yogurt.
  4. After 5 minutes add ginger, red chili powder, nutmeg and tomato puree, stir, after two minutes add masala powder.
  5. Include 2 glasses of water.
  6. Cover and cook on low heat until tender and a dry masala formed.
  7. Garnish and serve with steamed vegetables or a salad.

Adapted from http://www.therecipespk.com/mutton-chop-bhuna/

TUNA FISH MASALA

INGREDIETS

  • Tuna fish 2 cans (drained) (Freshly Tuna steamed if possible)
  • Olive Oil ½ cup
  • Onion 1 (finally chopped)
  • Curry leaves 2
  • Tomato 1 (finally chopped)
  • Green chilies 4 (finally chopped)
  • ginger to taste
  • Red chili powder 1-1/2 tsp
  • Green coriander for garnishing
  • Garam masala powder ½ tsp try pone from here findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

  1. Heat oil in a pan and fry onion until soft. Then add curry leaves and sizzle for a minute.
  2. Add tomatoes, green chilies with a splash of water. Now add ginger and red chili powder.
  3. Now add tuna fish and mix everything. Cover and cook for 10-12 minutes.
  4. Stir in garam masala. try one from here findtex.com.au/diabetic-foods/sugar-free-masala/
  5. Simmer on low heat for 4 minutes.
  6. Garnish with coriander leaves and serve.

Adapted from http://www.therecipespk.com/tuna-fish-masala/

CHICKEN CHANA HANDI

INGREDIENTS

  • ½ kg Chicken
  • ½ kg Chickpeas (boil)
  • 250 g no added salt Tomatoes (Paste)
  • 2 Onions (slice)
  • ½ Bunch green coriander
  • 3-4 Green chilis
  • 1 tsp Dry fenugreek (sokhi methi)
  • 1 tsp Garam masala try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • ½ tsp Turmeric
  • 1 tsp Carom seeds
  • 1 tsp Dry coriander powder
  • 2 tsp Red chili powder
  • 1 tsp cumin
  • 1 tbsp. Ginger and garlic paste
  • 1 cup olive Oil
  • 1tsp Ginger (Julien)

INSTRUCTIONS

  1. Fry onion in olive oil for a few minutes then add chicken. Cover it and cook till the chicken is dry and it tender.
  2. Add the tomato paste mix it then add ginger, garlic paste, red chili powder, coriander powder and turmeric.
  3. Add the boiled chickpeas and ½ cup water, ginger (Julien), green chili, green coriander, masala powder and dry fenugreek; cover it till oil comes on top.
  4. At the end roast cumin and carom seeds in a fry pan and include in curry.
  5. Simmer it for five minutes.
  6.  

Adapted from http://www.therecipespk.com/chicken-channa-handi/

Chapli Qeema

CHAPLI QEEMA

INGREDIENTS

  • ½ kg grass fed lean Mince any meat can be used
  • 3-4 Tomatoes (rough chopped)
  • ½ cup fry crush onion
  • 2 Eggs (boil and mash)
  • 1 tbsp. Ginger garlic paste
  • 1 tbsp. Crush red chili
  • 2 tbsp. Dry pomegranate (crushed)
  • 2 tbsp. Whole dry coriander
  • 1 tbsp. Cumin
  • ginger to taste
  • ½ cup Corn flour (optional)
  • ½ cup Olive Oil
  • Green chilies, and Julienned ginger for garnish

INSTRUCTIONS

  1. Roast dry coriander and cumin on tawa or frying pan then crush them.
  2. Mix ginger, garlic paste, tomatoes, fry onion, crush red chili, crush coriander, crush cumin, ginger and dry pomegranate in Mince.
  3. Keep it in fridge for two hours.
  4. In a pan heat up Olive oil, cook mince with 1 glass water on slow flame.
  5. When water dries, and mince become tender, include mash egg and corn flour in mince and fry it until oil separate.
  6. Garnish with green chilies and ginger.
  7. It has a best serving with tandori roti NB1 or steamed vegetables.

Adapted from http://www.therecipespk.com/how-to-make-chapli-qeema-english-urdu-recipe/

NB1 Tandoori roti is made with whole-wheat flour and traditionally cooked in a clay oven or tandoor.

LOW FAT MAKHANA KHEER 1

LOW FAT MAKHANA KHEER

Serves – 4
Time – 2 Hours 15 Minutes to prepare
INGREDIENTS
1 litre low fat milk

1/4 cup makhana (puffed lotus seeds)

2 tsp chopped pistachios

2 tsp chopped almonds

1 tsp green cardamom powder (optional)
INSTRUCTIONS
In a deep vessel, pour in the milk, break the makhanas into smaller pieces, add them to the milk and let it simmer for about 1 1/2 to 2 hours without covering, till the milk boils down and the seeds are soft.

Stir for a few minutes.

Add the pistachios, almonds and cardamom powder, stir well again.

Serve hot or cold as a sweet.

BASIC SPINACH GRAVY

BASIC SPINACH GRAVY
TARLA DALAL
Basic spinach gravy, this is a very basic gravy that can be used with a variety of vegetables to make subzis (Dry vegetables or sukhi sabji). It has a natural dark green colour, and a medium spicy taste because of the combination of ingredients like green chillies and yoghurt. It is best to blanch and then use the spinach so that it maintains the bright green colour. Once blanched, cool and blend to a smooth paste using a mixer, and then use as a base for this gravy.

Basic Spinach Gravy recipe
Preparation Time: 15 mins Cooking Time: 8 mins Total Time: 23 mins Makes 0.75 cup

INGREDIENTS

To Be Ground into A Smooth Paste
2 tbsp. chopped cashewnuts (kaju)
2 tbsp. poppy seeds (khus-khus)
4 tbsp. roughly chopped garlic (lehsun)
6 to 7 green chillies, roughly chopped
25 mm (2″) piece ginger (adrak)
2 tsp aniseeds (to taste)

Other Ingredients
3 tbsp. olive oil
1/3 cup Greek yoghurt
4 cups chopped spinach (palak), blanched and puréed.
INSTRUCTIONS
Heat the olive oil in a fry pan, add the prepared paste and sauté on a medium heat for 3 to 4 minutes.
Add the yoghurt, mix well and cook on a low heat for a minute, while stirring continuously.
Add the spinach purée mix well and simmer for another 2 minutes, stirring once in between. Use as required.

Storage
Use this gravy on the same day to make recipes of your choice. If you wish to store it in the deep-freezer for a few weeks.

HARI CHILLA ROTI

TEFF ROTI (Pizza alternative for a naughty night)

These Teff rotis are enriched with spinach, fenugreek and coriander mixture and garnished with bean sprouts, tomatoes and cheese for enhanced taste and vitamins.
Preparation Time: 15 mins Cooking Time: 10 mins Total Time: 25 mins Makes 4 servings

INGREDIENTS

For The Dough
3/4 cup Teff flour NB1
1/2 green chilli, finely chopped
1/3 cup low fat curds (dahi)

1 tsp. dried yeast
ginger to taste

Enough water to make a dough

For The Chila Mixture
2 tbsp. chopped fenugreek (methi) leaves
2 tbsp. chopped spinach (palak)
2 tbsp. chopped fresh coriander (dhania)
1/2 green chilli, finely chopped
2 tbsp. besan (bengal gram flour)
ginger to taste

For The Garnish
2 tbsp. bean sprouts
2 tbsp. chopped tomatoes
2 tsp grated processed cheese

Other Ingredients
2 tsp olive oil for cooking
INSTRUCTIONS

For the dough
Combine all the ingredients and knead into a soft dough using a little water if required.
Divide into 4 equal portions and keep aside, allow to rise 11/2 – 2 hours.

For the hara chila mixture
Combine all the ingredients with 1/3 cup water and mix well. Keep aside.

How to proceed
Roll out each portion of the dough into circle of 100 mm. (4″) diameter.
Place all 4 rotis on a large non-stick pan and cook using a little oil till one side is slightly cooked.
Upturn the rotis and spoon out the chila mixture on them.
Top with the bean spouts, tomatoes and cheese.
Cook on both sides using a little olive oil.
Makes 4 open rotis.
Serve hot.
Nutrient values per roti using wheat flour

Calcium 117.0 mg.
Carbohydrate 20.8 gm.
Energy 168 cal.
Fat 5.8 gm.
Protein 6.2 gm.
Vitamin A 621.3 mcg.

NB1 Teff and Millet – November Grains of the Month

Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.

http://wholegrainscouncil.org/whole-grains-101/teff-and-millet-november-grains-of-the-month

Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia.[12] Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.

Teff is high in protein, carbohydrates and fibre.[13]

https://en.wikipedia.org/wiki/Eragrostis_tef

curry with ice Photo shows  Curry with rice.

LENTIL CURRY

INSTRUCTIONS

  • 2 tsp extra virgin olive oil
  • 1 medium brown onion, chopped
  • 2 garlic cloves, chopped
  • 500g frozen stir fry vegetable mix (Fresh is better if possible)
  • 2 medium carrots, sliced
  • 2 medium zucchinis, sliced
  • 2 tbsp. sugar free curry paste of your choice (red/green/yellow)
  • 1/4 C water
  • 1 can lentils, rinsed and drained
  • 1 tsp ginger
  • 1 tsp pepper
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp cardamon
  • 1/2 tsp sugar free curry powder
  • 1/2 tsp chilli powder to taste
  • 16 whole raw almonds, to serve

INSTRUCTIONS

  1. Heat oil in pan over high heat. Add onion and garlic and cook until they soften.
  2. Add frozen/fresh veg mix with the carrots and zucchini, and stir around for about 3 – 5 minutes, or until the vegetables have defrosted and softened.
  3. Add the ready-made simmer sauce mix thoroughly.
  4. Add the lentils to the pan and mix well. Let the mixture simmer for 2 minutes.
  5. Add the ginger, herbs and spices and mix thoroughly. Let simmer for a further 5 minutes. If the mixture is too dry, add 1/4 C water and mix.
  6. Sprinkle almonds over the mixture and mix well.

Serve with Konjac noodles.

Nutrition Information (per serve)

Energy 1215 kJ (290 calories)
Protein 13g
Total Fat 10g
Carbohydrates 29g
Saturated Fat 3g
Sugars 12g
Dietary Fibre 13g
Sodium 654mg

https://daa.asn.au/recipes/wholesome-lentil-curry/

BROWN LENTIL AND FETA SALAD

FREEKEH, BROWN LENTIL AND FETA SALAD

Soaked and cooked the freekeh (NB1) and lentils.

Added:
chopped red onion
1/4 cup currants

Added a simple dressing of
_______________________
Juice of one large lemon
Olive oil (you can omit)
1 tablespoon pomegranate juice
ginger, pepper

sprinkled on crumbled feta, some lemon rind and chopped fresh parsley.

NB1Freeken from wiki for those not familiar with the grain.
Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة‎‎ / ALA-LC: farīkah) (pronounced free-kah) is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its unique flavour

CAULIFLOWER RICE BIRYANI

CAULIFLOWER RICE BIRYANI

PREP TIME
20 mins
COOK TIME
15 mins
TOTAL TIME
35 mins

A simple, easy but delicious and low-carb Cauliflower Rice Biryani made by subbing grated cauliflower for rice. Carrots and asparagus add fresh spring flavour.
Author: Vaishali Honawar
Recipe type: side
Cuisine: Indian Fusion
Serves: 4 servings
INGREDIENTS
1 head of cauliflower, leaves trimmed and separated into florets. Process the cauliflower in a food processor until it breaks down into rice-size bits. Don’t turn it into a mush– use the “pulse” function on your processor in short bursts of five seconds each time until the deed is done.
1 medium red onion, very thinly sliced
1 large carrot, julienned or cut into small rounds
6-8 stalks of asparagus, tough ends trimmed, then cut lengthwise into ¾-inch pieces
1 tsp olive oil
1 tsp shah jeera or black cumin (substitute with regular cumin seeds if you don’t have these)
3 green cardamom pods
4 cloves
2 dry bay leaves
1 tsp grated ginger
1 tsp minced or crushed garlic
¼ cup raw cashews/ almonds ground to a smooth paste with ½ cup water
Juice of ½ lemon
1 to 2 tsp masala use sugar free version (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
2 tbsp. finely chopped mint
2 tbsp. finely chopped coriander
½ tsp cayenne (optional — check to see if your garam masala or biryani masala has chilis added to it. Some of these premade mixes can be hot)

Garnish:
½ tsp olive oil
2 tbsp. golden raisins and 2 tbsp. raw cashews/ almonds for garnish

INSTRUCTIONS
Heat the oil in a large pan with a tight lid
Add the cloves, cardamom and bay leaves. Sauté until the colour of the bay leaves darkens slightly, about a minute.
Add the shah jeera and sauté for a few seconds, then add the onions.
Sauté the onions until they begin to turn golden at the edges. Add the ginger and garlic pastes and sauté a few more seconds
Add the carrots and asparagus, mix, cover the saucepan with a lid, and let the vegetables cook for 2 minutes.
Add the nut paste and the lemon juice. Stir well and cook a couple more minutes until the liquid has mostly evaporated.
Add the masala, cayenne if using, mint and coriander leaves and stir to mix.
Add the cauliflower rice, give everything a good stir, cover with the lid, and let the biryani cook 8 minutes.
Uncover, stir, and check seasoning.
To make the garnish, heat the ½ tsp of oil, add the raisins and the cashew nuts and fry for a few seconds until the cashews start to turn golden brown.
Pour over the biryani.

Via Thadani

PITAS WITH AVOCADO DIP

PITAS WITH AVOCADO DIP

Serves: 8 small pitas

INGREDIENTS
For the Avocado Dip
2 ripe avocados
1-2 cloves garlic (go for one clove or less if you’re sensitive to strong garlic tastes)
2 tablespoons olive oil
2 tablespoons water (more as needed)
a handful of cilantro
½ teaspoon ginger
1 teaspoon cumin
half of a Serrano pepper (more or less depending on taste.)
juice of one lime
For the Roasted Veggies
2 heads cauliflower, cut into small florets
2 14-ounce cans chickpeas, rinsed and drained
1-2 teaspoons chili powder
1-2 teaspoons masala (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
½ teaspoon cayenne pepper if you want spicy
Olive oil for drizzling
Ginger and pepper to taste
8 small whole wheat pitas
Greek yogurt for topping
INSTRUCTIONS
Veggies: Preheat the oven to 425 degrees 180 C. Pat the cauliflower and chickpeas dry with paper towels. Arrange in a single layer on one large baking sheet or two baking sheets. Drizzle with olive oil and sprinkle with spices. Give the pan a gentle shake to sort of mix things around. Roast for 15-20 minutes, stir, and roast for an additional 15-20 minutes. The cauliflower and chickpeas should be golden brown and the chickpeas will be semi-crunchy.
Avocado Dip: While the veggies are roasting, puree the avocado dip ingredients in a food processor. Set aside.
Assembly: Spread each pita with a spoonful of avocado dip and top with roasted veggies. Sprinkle with extra ginger, pepper, cilantro, and a dollop of Greek yogurt.

Via Thadani

BIRYANI SPECIAL

 LAMB BIRYANI
Recipe adapted from the book Karunayanulaa Kehkun .
INGREDIENTS 
Serves about 4-5

350g Basmati Rice or cauliflower rice
300g-350g Lamb meat, cut into bite size cubes, or use goat meat, or small chicken skinned and jointed
Juice of 1/2 lime
2 large onions, sliced
6 dried chillies
3 cloves garlic
1″ ginger
4 tsp coriander seeds
2 tsp fennel
1 tsp cumin
1/2 tsp turmeric
1 sprig of curry leaves( about 12- 15)
1 (3″) pandan leaf, knotted
1 inch cinnamon
10 cardamom pods
large pinch saffron
1/4 cup hot water
2 tbsp. rose water
1/2 cup almonds
50g raisins (optional)
3 eggs, boiled and peeled and cut into half
about 6 tbsp. olive oil
INSTRUCTIONS
First, prepare the spice paste by heating a non-stick pan and warming up the spices, coriander, fennel and cumin seeds along with the dried chillies. Just warming, not toasting, just so the flavours come out. Grind to a fine powder.

Rub this mixture along with lime juice on to the lamb cubes, set aside.

Grind the cinnamon and cardamom (seeds). set aside.

Finely slice the onions, grind the garlic and ginger together.

In a casserole or saucepan with a heavy lid, heat 2 tbsp. of olive oil and fry half of the onions till translucent. Add curry leaves and pandan. Add ginger and garlic pastes along with the lamb mixture. Add just enough water to cover the meat and bring to a quick boil and then simmer covered on a low heat for one and half to two hours.

While the lamb is cooking, prepare the rice and garnishes.

Heat 3 tbsp. of olive oil, and once it is hot adding the onions and fry till light golden, remove on to a kitchen paper. Add the raisins and nuts and stir fry till the raisins puff up and the nuts turn golden. Drain on kitchen paper. Set aside

Wash the rice till the water runs clear, and place in a saucepan with water that comes 3cm inches above the rice (at a ratio of 2 cups of water to 1 cup of rice). Cook till the water level is just absorbed, remove from heat, set aside.

By now the meat will be tender, with very little gravy. Remove from heat. If there is too much gravy remove the lid and simmer a few more minutes.

Mix saffron with the hot water and leave for 10 minutes, then add the rose water and set aside

Take a large casserole or cooking vessel, a little oil, about 2 tbsp., and a layer of rice. sprinkle with a few tablespoons of the saffron mixture. Then on top spread half the curry. Then arrange some of the egg and fried onion and raisin mix. Then again layer of rice, a layer of curry, remaining eggs and then the last layer of rice. Sprinkle the remaining saffron water on the rice, top with remaining fried onion and nuts and (if available some fresh mint leaves). Dot with remaining tablespoon of olive oil and cover with foil. Place the lid and place the biryani in the oven (which has been preheated to 180 degrees C) for 30 – 45 minutes. Keep in the middle shelf. If cooking on stove top, place a large frying pan on top of the stove top and then place the briyani pot on top. Cook over a low heat. The frying pan prevents the bottom from burning.

Via Thadani

CHANA BIRIYANI

CHANA BIRIYANI / White Chickpeas Biriyani / Vella Kadala
By Shabhus tasty kitchen
As we all know, Biriyani is one of the most popular and delicious rice side dish. Even though meat based biriyanis are more common, I have chosen a vegetarian based biriyani using white chickpeas…For this biriyani and rice are cooked separately and then layered and cooked on low flame (Dum).

INGREDIENTS:

For Chana:

3/4 cup chana/ white chickpeas/ vella kadala
1 large onion, thinly sliced
1-piece ginger
8 garlic cloves
5-6 green chillies
1 large tomato, chopped
3/4 tsp chilli powder
1 tsp coriander powder
1/4 tsp turmeric powder
1/4 cup milk
1/4 cup chopped coriander leaves
1/4 cup chopped mint leaves
4 cardamoms
6 cloves
3 small cinnamon sticks
2 bay leaves
2 tbsp. Olive oil

For Rice:

2 cups basmati rice
3- 3 1/2 cups water
1 onion, thinly sliced
2 cardamoms
4 cloves
2 cinnamon sticks
2 tbsp. olive oil
ginger

For Garnishing:

1 medium onion, thinly sliced and fried
2 tbsp. fried cashew nuts
2 tbsp. fried raisins
few chopped coriander leaves and mint leaves

INSTRUCTIONS:

For Preparing Chana:
Soak the chickpeas/ chana in water for 8 hours. Wash and pressure cook it with a pinch of turmeric powder, 1″piece cinnamon, 1 cardamom and 2 cloves adding enough water to cover.
When pressure releases, open the cooker and drain the water and reserve it to use later.

Grind ginger, garlic and green chillies together to a coarse paste and keep it aside.
Heat 2 tbsp. olive oil in a thick bottomed pan and add 3 cardamoms, 6 cloves, 2-piece cinnamon and 2 bay leaves and sauté until nice aroma comes out.
Add sliced onion and sauté until it turns transparent.
Add ginger-garlic-green chillies paste and sauté well until onion turns light brown.
Then add turmeric powder, chilli powder and coriander powder and sauté for few seconds until the raw smell disappears. Sprinkle little water, if required to prevent them from burning.
Add chopped tomatoes and sauté until they turn mushy and oil separates.
Add the cooked chickpeas, milk and 1/2 cup reserved water in which chickpeas is cooked and mix well.
Cook for few minutes until the gravy thickens. Add the chopped coriander leaves and mint leaves and mix well and switch off the flame.
For Preparing Rice:
Soak the rice in water for 30 minutes. Wash and drain the rice and keep it aside.
Boil the water and keep it aside.
Heat olive oil in a thick bottomed pan, add cardamom, cinnamon, cloves and sliced onion and sauté till transparent.
Add drained rice and sauté for 4-5 minutes on medium heat. Add boiling water, cover and cook on low flame till rice is done.
For Layering:
Fry 1 sliced onion, cashew nuts and raisins in olive oil until brown and keep it aside
Take a wide thick bottomed pan and rub it with little olive oil and sprinkle little fried onions, cashew nuts, raisins and chopped coriander and mint leaves.
Spread a layer of cooked rice and then add half of the prepared chana.
Now add another layer of rice, followed by the chana.
Add the remaining rice as a top layer and sprinkle remaining fried onions, raisins, cashew nuts, and chopped coriander leaves on top.
Cover the pan with an aluminium foil and close with a tight lid and cook on low heat for 15-20 minutes.
Switch off the flame and serve steamed vegetables or a salad.

MUSHROOM TAWA MASALA RECIPE 1
MUSHROOM TAWA MASALA RECIPE

basic info
preparation time: 10 minutes
cooking time: 20 minutes
recipe type: side dish.
cuisine: Indian
serves: 2 – 3

INGREDIENTS
mushroom – 200 grams or 1 packet
2 tsp. olive oil
cumin seeds – 1/2 teaspoon
onion – 1 medium, finely chopped
ginger garlic paste – 1/2 teaspoon
green chili – 1, finely chopped
tomato – 1 large, finely chopped
turmeric powder – 1/4 teaspoon
red chili powder – 1/2 teaspoon
coriander powder – 1/2 teaspoon
pav bhaji masala – 1 teaspoon (make it contains no contain sugar, make your own without sugar works well)
capsicum – 1/2, finely chopped
ginger – to taste
coriander leaves – 2 tablespoons, finely chopped
INSTRUCTIONS

1.Clean and cut mushroom into slices and keep aside.

  1. Heat olive oil in a tawa or a stone ware fry pan. When the olive oil is hot, add cumin seeds and wait till they sizzle. Then add mushroom tawa masala
  2. Add finely chopped onion and sauté well till onion turns translucent. Add ginger garlic paste, chopped green chili and sauté till the raw smell of ginger garlic goes off completely.
  3. Add finely chopped tomato and sauté well. Cover and cook on a low heat until tomatoes turn mushy and oil starts separating. Check in between so that they do not stick to the bottom of the pan. Using a potato masher, mash well so that the tomatoes get mashed well.
  4. Add turmeric powder, red chili powder, coriander powder, pav bhaji masala, and sauté well till the raw smell of masala goes off completely. If you don’t have pav bhaji masala, then use 1/2 teaspoon garam masala powder and 1/4 teaspoon of dry mango powder.
  5. Now add finely chopped capsicum pieces and mix well. Cook for a few minutes on medium heat until capsicum becomes soft.
  6. Add sliced mushrooms, ginger and mix well. Sauté for a few minutes. Add 1/2 cup of water, mix well. Cover and cook for a few minutes. After some time, the mushrooms will get cooked till tender and soft. Cook till the entire water evaporates.
  7. Finally, add finely chopped coriander leaves, mix well. Turn off the heat.
  8. Serve mushroom tawa masala with lots of steamed green vegetables

All Vego 1       All Vego 2       All Vego 3      All Vego 4

ALL VEGETABLES

Dahl 
1. Heat Olive oil, in a pan and lightly sauté 2 red onion and 1 brown onion and sauté for a few minutes. Add in 1 teaspoon ground turmeric, 1 teaspoon coriander seeds, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder and 1/2 teaspoon garam masala (the no sugar type). Cook for a few more minutes making sure onion does not burn. Add in 1/2 teaspoon ginger and 1 teaspoon grated fresh garlic and cook for a minute.
2. Grate into the mix 1 good large garlic clove or 2 small ones. Mix.
3. Wash and rinse 2 cups red lentils. Stir into the pot
4. Add in 3 cups of water
5. Stir and cook on the stove for 15 minutes or on low pressure in a pressure cooker for a few minutes, natural release.
6. Check for done-ness and cook longer if needed.
7. Grate in an extra 1/2 teaspoon of fresh garlic and stir.
8. Add chopped tomato and chopped mint on top if you want or chopped chilli.

My pilau.
Sauté onion and garlic in olive oil add in a cup of basmati rice. Add 1.5 cups of water and slightly smashed cardamom pods. Bring to simmer and simmer covered for 5 minutes without touching lid or mixing. Turn heat off. Add water and cook for another minute if it does not look right.

The salad
Prepare diced tomatoes, fresh home grown diced cucumbers, fresh corn kernels, diced fresh pineapple and diced carrot. Dressing of lemon juice, ginger and pepper.
Mix the veg and fruit and add dressing.

Chicken White Handi 2

CHICKEN WHILE HANDI

INGREDIENTS

  • Chicken ½ kg Skin removed
  • Onion 1
  • Tomato 1
  • Green chili 4-5
  • Green coriander 2 tbsp.
  • Tomato paste 2 tbsp.
  • Olive Oil ¼ cup
  • Red chili powder 1 tsp
  • Ginger 1 tsp or to taste
  • Dry coriander powder 1 tsp
  • Garam masala powder ½ tsp (use one that contains no sugar)
  • Yogurt 2 tbsp.
  • Green coriander leaves for garnish

INSTRUCTIONS

  1. Blend onion, tomato. Green chili, green coriander, and tomato paste.
  2. Heat oil in a pan add blended mixture and cook for 2-3 minutes.
  3. Now add chicken, red chili powder, ginger, coriander powder, garam masala powder and yogurt.
  4. Cover and cook until chicken tender.
  5. Turn off flame. Sprinkle green coriander leaves and serve warm.

Adapted from http://www.therecipespk.com/how-to-make-chicken-white-handi/

RESTAURANT STYLE LAMB BIRYANI        RESTAURANT STYLE VEGETABLE BIRYANI 1a        RESTAURANT STYLE VEGETABLE BIRYANI 2       RESTAURANT STYLE VEGETABLE BIRYANI 3

RESTAURANT STYLE LAMB BIRYANI
Author: Suganya Hariharan
Recipe type: Main Cuisine: Indian
Prep time: 20 mins Cook time: 40 mins Total time: 1 hour
Serves: 5

INGREDIENTS
For the masala:
• Cashew nuts – 6
• Khus khus (White poppy seeds) – ½ tbsp.
• Cumin seeds/ Jeera – ½ tbsp.

For fried onions:
• Onions – 1 cup, 2 onions, sliced thinly
• Cashes nuts – 6
• Olive Oil – to fry

For layering:
• Mint leaves – 1 tbsp., chopped
• Cilantro Leaves – 1 tbsp., chopped
• Saffron – ½ tsp dissolved in ½ cup warm milk
• Olive oil – 2 tbsp.

For the rice:
• Basmati rice – 2 cups
• Cumin Seeds/ Jeera – 1 tbsp.

For the lamb:
• Olive  Oil – 1 tbsp.
• Bay leaf – ½
• Cinnamon – 1 thin piece
• Cloves – 3
• Cardamom pods – 2
• Onion – 1, sliced thinly
• Ginger garlic paste – 2 tsp
• Low fat yogurt – ½ cup
• Garlic – 4 whole
• Green chilli – 5, slit
• Tomato – 1, sliced thinly
• Red Chilli powder –1 tsp
• Mint – ½ cup, chopped finely
• Coriander leaves – ½ cup, chopped finely
• Lamb visible fat removed – 1 lb
INSTRUCTIONS
1. Grind the cashew, poppy seeds and cumin seeds into a smooth paste, using as little water as possible. Set aside.

  1. Deep-fry the sliced onions when the oil is hot. Do not overcrowd the oil. When the onions turn light brown, remove from oil and drain on paper towel. The fried onion will crisp up as it drains. Also, fry the cashew nuts until golden brown. Set aside.
  2. Wash the rice and soak in water for twenty minutes.
    4. Meanwhile, take a big wide pan, add oil in medium heat, add the sliced onions, add the blended paste, to it add the green chillies, ginger garlic paste and garlic and fry for a minute.
    Then add the tomatoes and sauté them well until they are cooked and not mushy.
  3. Then to it add the red chilli powder, biryani powder, mint, coriander leaves and sauté them well. Add the yogurt and mix well. I always move the skillet away from the heat when adding yogurt, which prevents it from curdling.
  4. Now after returning the skillet back to the stove, add the washed lamb and ½-cup water and mix well. Cook for 1 hour and cook it covered in medium low heat or put it in a pressure cooker for 6 whistles. If the mixture is not dry, heat it by keeping it uncovered.
  5. Take another big pan, add four cups of water, and boil it. When it is boiling high, add the rice and jeera and mix well. After 7 minutes exact or when the rice is 80% done. Switch off and drain the rice.
  6. Now, the layering starts. To the lamb, pat and level it. Add the drained hot rice on the top of it. Garnish with fried onions, olive oil, mint, coriander leaves and saffron dissolved in milk.
  7. Cover the dish and bake in a 260 C oven for 15 minutes or until cooked but not mushy. Alternatively, cook in the stove medium heat for 12 minutes and lowest heat for 5 minutes. And switch off. Mix and serve hot!
    Notes
    1. If you are cooking in oven, do make sure to cook in a big oven safe pan, cover it tight, and then keep in oven for the final step.
    2. You can skip biryani masala if you do not have and add just use1 tsp and red chilli powder – 3 tsp instead of 1 tsp.
    3. If it is spicy in the end, squeeze some lemon, it will reduce the heat and enhance the flavours.

LOW FAT PANEER PARATHAS 1

LOW FAT PANEER PARATHAS

TARLA DALAL

Paneer Parathas are normally associated with mix of refined flour (maida) and whole-wheat flour, but here’s one healthy version made with only whole-wheat flour. Low-fat paneer has been used which provides very negligible amount of fat and enriches these parathas with protein and calcium. Serve them hot off the tava along with the carrot methi subzi. You can also use a sautéed onion filling instead of the paneer to make onion parathas.

Low-fat Paneer Paratha recipe – How to make Low-fat Paneer
Preparation Time: 15 mins Cooking Time: 20 mins Total Time: 35 mins Makes 5 parathas

INGREDIENTS
1 cup whole wheat flour (gehun ka atta)
ginger to taste
1 1/2 tsp olive oil

To Be Mixed into a Low-fat Paneer Stuffing
3/4 cup crumbled low-fat paneer (cottage cheese)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/4 tsp dried fenugreek leaves (kasuri methi)
3 tbsp. chopped coriander (dhania)
ginger to taste
IINSTRUCTIONS

For the dough
combine all the ingredients and knead into a soft, smooth dough using enough water.
Divide the dough into 5 equal portions. Keep aside.

How to proceed
Divide the stuffing into 5 equal portions. Keep aside.
Roll out one portion of the dough into a circle of 75 mm. (3″) diameter using whole-wheat flour for rolling.
Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly.
Roll out again into a circle of 125 mm. (5″) in diameter, using whole-wheat flour for rolling.
Cook on a hot tava (griddle or stoneware fry pan), using a little olive oil, until both sides are golden brown in colour.
Repeat with the remaining dough and stuffing to make 4 more parathas.
Serve hot with low fat curds (Yoghurt)
Nutrient values per paratha

Energy 136 kcal
Protein 7.5 gm
Carbohydrates 22.0 gm
Fat 2.0 gm
Calcium 216.2 mg
Vitamin A 481.8 mcg

BOHIRI KHICHIDI

BOHIRI KHICHIDI

TARLA DALAL

CALCIUM RICH FOR THOSE WHO WANT TO INCREASE THEIR DAIRY INTAKE. (NOTE HIGH CARB)

Stylish, peppy khichdi! Layer the khichdi with a simple onion, curds and red paste gravy to make a tongue-tickling delicacy. Serve hot with low fat curds to enjoy a totally scrumptious meal. Toovar dal, milk and curds, most of the ingredients used in this dish brim with protein and calcium, which are important for growing bones and new body cells. While making the gravy, remember to add curds after switching off the gas to avoid curdling.

Bohri Khichdi recipe –
Preparation Time: 20 mins Cooking Time: 33 mins Total Time: 53 mins Makes 4 servings

INGREDIENTS

For The Khichdi
1 cup brown rice
1/4 cup toovar (arhar) dal (Split pigeon pea)
a pinch of saffron (kesar) strands
1 tbsp low-fat milk , 99.9% fat-free
ginger to taste

For The Gravy
1/2 cup finely chopped onions
2 tbsp red paste
ginger to taste
3/4 cup low-fat whisked curds (dahi) (Greek Yoghurt)

Other Ingredients
1/2 cup sliced onions
1/4 cup low-fat milk, 99.9% fat-free
INSTRUCTIONS

For the khichdi
Soak the brown rice and dal in a deep bowl using enough water overnight. Drain and keep aside.
Combine the saffron and low-fat milk in a bowl, mix well and keep aside.
Combine the drained brown rice – dal mixture, saffron-milk mixture, ginger and 2½ cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
Allow the steam to escape before opening the lid. Keep aside.

For the gravy
Heat a broad non-stick pan, add the onions and dry roast on a low heat for 4 minutes or till the onions turn golden brown in colour.
Add the red paste and dry roast on a low heat for 1 more minute. Sprinkle a little water if the mixture starts burning.
Mix well and cook on a medium heat for 1 minute.
Remove from the heat, add the curds and whisk well. Keep aside.

How to proceed
Heat a small non-stick pan, add the onions and dry roast on a low heat for 2 to 3 minutes or till they turn golden brown in colour. Keep aside.
Divide the khichdi into 3 equal portions and the gravy into 2 equal portions.
Put the milk at the bottom of a glass baking tray, spread half the browned onions evenly.
Spread one portion of the khichdi in an even layer over it. Then spread one portion of the gravy evenly.
Spread another portion of the khichdi, then a portion of the gravy and then another portion of the khichdi in even layers.
Sprinkle the remaining browned onions over it and cover with an aluminium foil.
Bake the khichdi in a pre-heated oven at 200°c (400°f) for 8 minutes or microwave on high for 1 minute. Ensure you do not use aluminium foil while microwaving, as it may cause a spark.
Serve hot.
Nutrient values per serving

Energy 237 kcal
Protein 8.0 gm
Carbohydrates 40.0 gm
Invisible Fat 1.5 gm
Fibre 2.8 mg
Calcium 109.7 mg
Iron

Via Shilu Thadani

santa-fe-veggie-chili-2

SANTA FE VEGGIE CHILI.

INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 jalapeno pepper, seeded and finely chopped
1/2 cup chopped onion
1 1/3 cups chopped red and yellow bell peppers
6 teaspoons chili powder
1 1/2 teaspoons paprika
1/4 teaspoon garlic powder
3/4 teaspoon ground cayenne pepper
3 tablespoons balsamic vinegar
1 cup fresh crushed tomatoes with thick tomato puree
1 cup of black beans, soaked overnight and drained
2 cups of dark red kidney beans, soaked overnight and drained
1 cup cannellini beans, soaked overnight and drained
1 cup fresh whole kernel corn
INSTRUCTIONS:
In a large, non-stick, stock pot heat olive oil. Sauté jalapeno pepper, onion, and red and yellow peppers over medium heat until onions are translucent (5-8 minutes).
Add the remaining ingredients and slowly bring to a boil.

Cover pot and simmer on low heat for 20 minutes.

Serve hot.

Chilies tastes best when allowed to sit overnight. Refrigerate chili in covered pot overnight.

Bring to a boil over a low heat, stirring constantly. Serve with Corn Cakes.
NOTE:
Serving Size: 1 cup

If hot chili is preferred, increase the ground cayenne red pepper to 1 teaspoon, and increase the chili powder to 7 teaspoons.

Via Thadani

aloo-parathas

We all love Aloo parathas for breakfast! Don’t we? If you are a diabetic in a rural area or a labourer you may need extra calories to get you started.
It is a myth that it is a fattening breakfast. Make your aloo parathas in a multi-grain flour and cook them using minimum quantity of Olive oil. Boiled and mashed sweet potatoes are actually good for you as they contain potassium, vitamin C and traces amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc. So snack away in happiness! Left over potatoes can also be used if they have been chilled as they will be high in resistant starch. Add some green vegetables and herbs to add extra fibre.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

  • Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

ragi-upma

RAGI UPMA
Prep time
30 mins
Cook time
20 mins
Total time
50 mins

Ragi rava upma – A healthy, wholesome and nutritious upma made using finger millet.
Author: Swasthi
Cuisine: South Indian
Yield / Serves: 2 to 3
INGREDIENTS (240 ml cup used)
1 cup finger millet
2.5 cups water
1.5 to 2 tbsp. olive oil
1 sprig curry leaves
2 green chilies
pinch of hing/ asafoetida
half tsp mustard
half tsp cumin/ jeera
1 sliced onion
2 to 3 tbsps. peanuts
1 tsp ginger chopped
1.5 tsp chana dal (Split chickpeas soaked overnight and drained
1.5 tsp urad dal (black lentils)
Few chopped coriander leaves (optional)
INSTRUCTIONS
Wash and soak finger millet for about 30 mins. Drain completely and squeeze off the excess water. Set this aside.
Heat a pan with oil, add cumin and mustard.
Allow to crackle. Then add dals, peanuts and fry until golden.
Add hing, onions, curry leaves, ginger and green chilies.
Sauté until the onions turn pink.
Add rava and sauté for a while for about 3 to 4 minutes until you begin to smell the rava good.
While the rava is roasted, Add 2.5 cups water to a pot. Bring this water to a rapid boil.
Simmer the stove, then slowly pour this hot water to the rava stirring gently. Take care as this splashes over. Cover and cook on a low to medium heat until all the water is absorbed.
Stir in between for even cooking.
When the water is completely absorbed, switch off the stove and keep covered.
Sprinkle some lemon juice if you like. Serve ragi upma hot.

Via Thadani

oats-and-dal-dahi-vada

OATS AND DAL DAHI VADA
TARLA DALAL

Indian snacks.

Soaking time: Overnight Preparation Time: 5 mins Fermenting time: 3 to 4 hours Cooking Time: 21 mins Total Time: 12 hours 26 minutes Makes 5 servings

INGREDIENTS

For The Oats and Moong Dal Vadas (makes 15 Vadas)
2 tbsp roasted and powdered oats
1/2 cup urad dal (split black lentils)
1/4 cup green moong dal (split green gram)
1/4 tsp baking powder
1/2 tsp olive oil

For The Curds
1 1/4 cups low-fat unsalted yoghurt (dahi)
Other Ingredients
2 1/2 tsp cumin seeds (jeera) powder
2 1/2 tsp chilli powder
INSTRUCTIONS
For the oats and moong dal vadas
Wash and soak the urad dal and moong dal overnight in enough water.

Next day, drain and blend in a mixer to a smooth paste using ¼ cup of water.

Transfer into a deep bowl, cover with a lid and keep aside to ferment for 3 to 4 hours.
Add the powdered oats and baking powder and mix well.

Grease the moulds with ½ tsp of oil and pour approx. 1½ tbsp of the batter into each mould.

Cover with a lid and cook on a medium heat for 3 to 4 minutes or till they turn golden brown in colour.

Turn each vada upside down using a fork and cook on the other side on a medium heat for another 2 to 3 more minutes or till they turn golden brown in colour.

Repeat steps to make more vadas in 2 more batches.
Soak the vadas in enough water in a deep bowl for 20 minutes. Thereafter, squeeze out all the water from each vada by pressing them in between your palms. Keep aside.

How to proceed
Place 3 vadas on a serving plate and spread ¼ cup of unsalted curds over them.

Sprinkle ½ tsp of cumin seeds powder and ½ tsp of chilli powder over it.

Repeat with the remaining ingredients to make 4 more servings.
Serve immediately.
Nutrient values per serving
Energy 120 kcal
Protein 9.1 gm
Carbohydrate 18.9 gm
Fat 0.9 gm
Calcium 179.3 mg
Fibre 3.3 gm

Via Thadani

khichidi

KHICHIDI

Indian oats recipes
Prep time
5 mins
Cook time
30 mins
Total time
35 mins

Oatmeal and lentils cooked along with mixed home grown vegetables

Author: Swasthi (Adapted from)
Cuisine: Indian
INGREDIENTS (240 ml cup used)
¼ cup moong dal / yellow split mung beans
½ cup oats
½ tsp cumin / jeera
½ tsp ginger grated or crushed
1 ¾ to 2 cups water (regular rolled oats may need more)

1 tbsp. olive oil
ginger as needed
Generous pinch of turmeric
Pinch of hing
½ to ¾ cup chopped veggies (use any)
Carrots
Onions
Bell pepper
Cauliflower
INSTRUCTIONS
Wash and soak moong dal in water till soft.
Wash and chop veggies.
In a hot pot with olive oil add cumin. When they sizzle, sauté ginger till it turns aromatic. Do not burn.
Add hing if using.
Add all the veggies and sauté for about 2 to 3 minutes.
Drain the water from dal and add it to the pot. Fry for about 2 to 3 minutes till the dal smells good.
Add oatmeal, salt and fry for about 2 minutes.
Pour water. You can adjust the quantity of water to make it mushy or slightly grainy. On a medium flame, pressure cook for one whistle.
Serve oats khichdi warm.
Via Thadani

corn-vada

CORN VADA

INGREDIENTS

  • Indian corn kernels – 1 cup+1/4 cup
  • Chana dal (Split chickpeas) – 1/2 cup, soaked overnight in 1 cup water for an hour
  • Onion – 1, medium, finely chopped
  • Green chillis – 2,
  • Ginger – 1/2″
  • Cumin seeds – 1/2 tsp (optional)
  • Coriander leaves – 2 tbsps, finely chopped
  • ginger to taste
  • Olive Oil for frying

INSTRUCTIONS

  1. Grind the corn kernels (1 cup) and soak overnight and drained chana dal, green chilies and ginger to a coarse paste adding about 1-2 tbsps of water.
  2. Remove to a bowl. Add 1/4 cup of boiled sweet corn, chopped onions, coriander leaves, cumin seeds and ginger and mix well.
  3. Form lemon sized balls with the mixture. Flatten it on your palm to make a patty shape. Prepare patties with the rest of the mixture. Keep in fridge for 10 mts.
  4. Heat oil in a fry pang. Once it’s hot, reduce heat to medium and slowly place the patties in the frying pan and fry them on both sides to a golden brown colour.
  5. Serve warm with tomato sauce or any chutney of your choice.

Tips

  • You can add a tbsp of your favourite flour to the ground mixture.
  • You can add fennel seeds instead of cumin seeds.
  • Mint leaves also add great flavour to the vada. Add 5-6 leaves.
  • Do not use the tender variety of Indian corn. Use the slightly mature corn cobs. Peel the corn kernels and do not boil them.
  • While grinding, do not make a smooth paste but it should be slightly coarse.
  • If you do not have maize aka Indian corn on hand, use American sweet corn kernels.

Adapted from http://www.sailusfood.com/2013/09/14/corn-vada-recipe-andhra-style/

Note these can be steamed or boiled as a dumpling.

uttapam

UTTAPAM | How to make oats uthappam
Prep time
5 mins
Cook time
10 mins
Total time
15 mins

Author: Swasthi
Recipe type: Breakfast
Cuisine: South Indian
Yield / Serves: 3
INGREDIENTS (240 ml cup used)
½ cup rolled oats
¼ cup rice flour or sooji (semolina)
2 tbsp. curd/yogurt
Ginger as needed
water as needed
Veggies as needed (Whatever is fresh and available)
chopped onions
grated carrots
tomatoes deseeded
green chilies chopped
coriander leaves chopped
INSTRUCTIONS 
If using rolled oats, powder them. If using sooji instead of rice, powder the oats.

Add flours, ginger, yogurt to a bowl.

Mix together with water to make a batter similar to the dosa (pancake) batter consistency.

Rest for 5 mins.
Heat a stone ware fry pan oiled lightly with olive oil spray, pour a ladle of batter and spread a bit.
Top with veggies, gently press them.
Cook until the base is done well. Flip and cook well on the other side as well.

Via Thadanii

chickpea-curry-1

CURRIED CHICK PEAS

Use as a side dish

INGREDIENTS

  • 2 cups dried chickpeas
  • 1/4 cup water
  • 4cm piece ginger, finely chopped
  • 2 teaspoons ground coriander
  • 1 1/2 teaspoons cumin seeds
  • 1 teaspoon nigella seeds
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon fenugreek seeds
  • 1/2 teaspoon hot chilli powder
  • 1/2 teaspoon ground turmeric
  • 1 cup chopped tomatoes
  • Chopped coriander leaves, to garnish

METHOD

  1. Soak the Chick peas cubes in water overnight. Drain, rinses and drain again pat dry well with paper towel.
  2. Bring the water to the simmer over medium heat. Add the ginger and spices and cook, stirring, for 2-3 minutes until fragrant. In batches, add the Chick pea and cook, stirring, for 5 minutes or until the Chick peas has softened slightly. Return all the Chick peas, stir in a fresh tomato. Bring to the boil, then reduce the heat to low and simmer for 12-15 minutes until the Chick peas is tender and the sauce has thickened. Season with, coriander and serve.

restaurant-style-vegetable-biryani-1a      restaurant-style-vegetable-biryani-2      restaurant-style-vegetable-biryani-3

RESTAURANT STYLE VEGETABLE BIRYANI

Author: Suganya Hariharan
Recipe type: Main Cuisine: Indian
Prep time: 20 mins Cook time: 20 mins Total time: 40 mins
Serves: 5 or 6

INGREDIENTS
For the masala:
Cashew nuts – 6
Khus khus (White poppy seeds) – ½ tbsp.
Cumin seeds/ Jeera – ½ tbsp.

For fried onions:
Onions – ½ cup, 2 small onions, sliced thinly
Cashew nuts – 6
Oil – to fry

For layering:
Mint leaves – 1 tbs., chopped
Cilantro Leaves – 1 tbsp. chopped
Saffron – ½ tsp dissolved in ½ cup warm milk
Olive oil – 2 tbsp.

For the rice:
Basmati rice – 2 cups
Cumin Seeds/ Jeera – 1 tbsp.

For the vegetables:
Olive Oil – 1 tbsp.
Bay leaf – ½
Cinnamon – 1 thin piece
Cloves – 3
Cardamom pods – 2
Ginger garlic paste – 2 tsp
Full fat yogurt – ½ cup
Garlic – 4 whole
Green chilli – 2, slit
Biryani masala – 1 tbsp.
Red Chilli powder –1 tsp
Mint – ½ cup, chopped finely
Coriander leaves – ½ cup, chopped finely
Fresh beans – ½ cup, Chopped 1 inch thin
Carrot – 1 cup, chopped 1 inch thin
Peas – ½ cup
Sweet Potato – 2, chopped as cubes
INSTRUCTIONS
Grind the cashew, poppy seeds and cumin seeds into a smooth paste, using as little water as possible. Set aside.

Deep fry the sliced onions when it is hot. Don’t overcrowd the oil. When the onions turn light brown, remove from oil and drain on paper towel. The fried onion will crisp up as it drains. Also fry the cashew nuts till golden brown. Set aside.

Wash the rice and soak in water for twenty minutes.
Meanwhile, take a big wide pan, add oil in medium heat, add the spices like Bay leaf ,
Cinnamon, Cloves, Cardamom pods ,sauté for a minute. Add the blended paste, to it add the green chillies, ginger garlic paste and garlic and fry for a minute.
Then to it add the red chilli powder, biryani powder, mint, coriander leaves and sauté them well.
Add the yogurt and mix well. I always move the skillet away from the heat when adding yogurt which prevents it from curdling.

Now after returning the skillet back to the stove, add the vegetables and salt and ½ cup water and mix well. Cook for 10 minutes.

When you do the seventh step, take another big pan, add thrice the cup of rice you use, and boil it. When it is boiling high, add the rice, salt and jeera and mix well. After 7 minutes exact or when the rice is 80% done. Switch off and drain the rice.

The vegetables would have cooked by now and water would have drained.
Now, the layering starts. To the vegetables, pat and level it. Add the drained hot rice on the top of it. Garnish with fried onions, ghee, mint, coriander leaves and saffron dissolved in milk.

Cover the dish and bake in a 350f oven for 15 minutes or until cooked but not mushy. Or cook in the stove medium heat for 12 minutes and lowest heat for 5 minutes. And switch off. Mix and serve hot!
Notes
1. If you are cooking in oven, do make sure to cook in a big oven safe pan and cover it tight and then keep in oven for the final step.
2. You can skip biryani masala if you don’t have and add just garam masala (1 tsp and red chilli powder – 3 tsp instead of 1 tsp)
3. If it is spicy in the end, squeeze some lemon, it will reduce the heat and enhance the flavours also.
4. Vegans can leave the ghee and replace yogurt with coconut milk

Via Thadani

RAGI OATS LADOO SUGAR FREE 2

I must try these, I think they go down a treat at your nest diabetic party.

RAGI OATS LADOO

INGREDIENTS 
1 1/2 cup ragi flour (Finger Millet Flour Ragi flour)

1/3 cup of rolled oats
1 cup oats flour
20 dates (ripe)
1/4 cup milk
1 Tbsp. Olive oil
1 tsp green cardamom powder
1/4 cup white sesame seeds
12 almond nuts
INSTRUCTIONS 
1. Dry roast the oats lightly and then grind in a mixer.
2. Remove the seeds from the dates and blend 15 of them with milk in a blender to form a paste.
3. Cut the remaining dates into small pieces.
4. Dry roast white sesame seeds.
5. Dry roast almond nuts.

6 Place a dash of the olive oil in a pan and roast the oats flour on low heat for a few minutes.
7. Now take another pan and heat the remaining olive oil to roast ragi flour until the rawness is removed on low heat.
8. Mix the oats flour with ragi flour, keeping on low heat. Then add the dates paste and mix well.
9. Add some cardamom powder and mix well. Keep on low heat for few minutes and then remove from heat.
10. Cool for some time, and then add the pieces of dates and mix well into the dough.

  1. Using your hands, form the dough into the shape of a ladoo and add 1 almoud in each.
    12. Roll the 12 ladoos sesame seeds.

Via Thadani

OATS SOUP

OATS SOUP
Oats soup is one of the easiest way of getting oats into your daily diet. It is simple to make with very few ingredients and can be served as a healthy meal.

INGREDIENTS
Oats – 1 cup
Onion – 1/2 (finely chopped)
Green Chilly – 1 (finely chopped)
Garlic – 1 clove (minced)
Ginger – to taste
Pepper powder – a pinch
Water- 1 cup
Milk – 1 cup
Oil – 2 tsp
Cilantro – for garnish

INSTRUCTIONS
1. Heat oil in a pan and sauté the onions, green chili and garlic till they begin to sweat.
2. Now add the oats and fry along with it for 2 minutes.
3. Add ginger and water and let it come to a boil.
4. Now add the milk and pepper powder to it and bring to a boil.
5. Garnish the rich and creamy oats soup with cilantro or green onions. Serve piping hot with a slice of bread.

Variations
– You can add some finely chopped vegetables to the soup like carrots, green peas, etc.
– You can also add a pinch of cumin powder to make the soup more flavourful.

Via Thadani

WHEAT RAVA IDLI

SOYA DOSA
Dosas are great to savour in the mornings and soya dosas add a healthy twist to the normal variety which makes it a hit.

INGREDIENTS

¾ cup rice flour/ wheat flour
¼ cup urad dal flour (black lentils)
¼ cup soya flour
1 big onion, chopped
1-2 green chilli
½ tsp black pepper and cumin powder
Ginger
Cooking Olive oil

METHOD
1. Mix all ingredients except oil and keep aside for two hours.
2. Make dosa and serve hot with any chutney of choice except coconut chutney.

WHEAT RAVA IDLI 2

WHEAT RAVA IDLI 
Wheat is an ingredient rich in minerals and vitamins. The magnesium in wheat helps lower the risk of diabetes and plays an active role in the body’s functional use of insulin and glucose. Thus a plateful of healthy wheat rava idlis may be a great option as a morning meal.
INGREDIENTS
1 cup of wheat rava
1 ½ cup of Natural Yoghurt
1 tsp Olive oil
½ tsp mustard
½ tsp urad dal  black lentils
½ tsp channa dal  split lentils,
½ tsp hing  Asafoetida, a spice derived from the plant Ferula assa-foetida
½ tsp jeera
2 green chilies
Few curry leaves
Few coriander leaves
METHOD
1. Put oil in a pan and add mustard, urad dal, channa dal, pepper and jeera.
2. Now add hing, green chilies and curry leaves.
3. Add the rava and fry for two minutes.
4. Remove from heat and allow it to cool.
5. Mix rava and a cup of yoghurt in a bowl.
6. Leave it for about half an hour.
7. Add the remaining yoghurt and coriander leaves.
8. The batter consistency should be coarse.
9. Oil the idli plates with little olive oil. NB1
10. Fill the idli plates with the batter. And steam in pressure cooker for 15 minutes.

NB1 idli plates are plates used in a pressure cooker. Looks like muffin trays but round to fit into a pressure cooker.

Via Thadani

MEXICAN BEANS

MEXICAN RICE

Preparation Time: 10 mins Cooking Time: 6 mins Makes 4 servings

INGREDIENTS 
1 1/2 cups soaked and cooked brown rice
1/2 cup sliced onions
1 tsp garlic (lehsun) paste
1 tsp dry red chilli flakes (paprika)
3/4 cup sliced coloured capsicum (yellow,  green and red)
1/2 cup sliced tomatoes
1/2 cup finely chopped and boiled carrots
1/2 cup finely chopped and boiled french beans
1/2 cup soaked and boiled rajma (kidney beans)
ginger to taste
INSTRUCTIONS
Heat a broad non-stick pan on a medium heat and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
Add the capsicum, tomatoes, carrots and french beans and cook on a medium heat for 2 to 3 minutes, while stirring occasionally.
Add the rajma (Kidney beans) and ginger, mix well and cook on a medium heat for 30 seconds.
Add the brown rice, mix well and cook on a medium flame for another minute.
Serve hot.

Via Thadani

RAGI OATS LADOO SUGAR FREE

PUMPKIN OATS CAKE SUGAR FREE

INGREDIENTS
1 cup peeled and grated pumpkin (approximately 250 gm, preferably raw)
1/2 cup wheat flour
2 Tbsp. fine semolina
2 Tbsp. rolled oats
1 Tbsp. skimmed milk
1/4 tsp grated nutmeg
1 small pinch of ginger
1/2 tsp baking powder
2 pinch of soda bi-carb
1 Tbsp. almond brand or broken almonds
1 cherry

INSTRUCTIONS
1. Place the grated pumpkin it in the microwave for 3 minutes
2. Add wheat flour, semolina, oats, skimmed milk, nutmeg, ginger, soda, baking powder to the pumpkin mixture and mix well.
3. Preheat the oven, and let this mixture rest for 10 minutes.
4. Use olive oil spray to oil a baking tray and then pour the mixture in it.
5. Bake for 20 minutes on 200 C. Then remove from oven, sprinkle some almond brand

  1. Bake again for 20 minutes on 200 C, and garnish with a cherry.

Via Thadani

SPICE TOFU AND BEAN SPROUTS KODRI

5 SPICE TOFU AND BEAN SPROUTS KODRI
TARLA DALAL

Another side dish
Life is all about experimentation and moving out of our comfort zones to discover the treasures that lie wonder! This dish may not appeal to all, it is a must-try for those who like to experiment beyond the traditional Chinese fried rice. The Chinese five-spice powder is a flavour enhancer that gives this dish a unique tinge; you can make it in bulk and stock in the refrigerator.

Preparation Time: 25 mins Cooking Time: 20 mins Makes 4 servings

INGREDIENTS
2 tsp olive oil
1/2 cup sliced spring onions
1 1/2 tsp chinese 5 spice powder (recipe below)
1/2 cup bean sprouts
1/2 cup tofu (bean curd/soya paneer) cubes
2 1/2 cups cooked kodri (varagu)
ginger to taste

Chinese 5 Spice Powder (makes 1/4 Cup)
4 tsp peppercorns (kalimirch)
16 whole star anise (chakri phool)
12 cloves (laung / lavang)
10 sticks cinnamon (dalchini)
2 tbsp fennel seeds (saunf)
INSTRUCTIONS
Heat the oil in a non-stick fry pan, add the spring onions and sauté over a medium flame till they are tender.
Add the chinese 5 spice powder and sauté over a medium flame for ½ a minute.
Add the bean sprouts and tofu and mix well.
Add the cooked kodri,  and ginger, toss well and cook over a medium heat for another minute.
Serve hot.

For the chinese 5 spice powder
In a non-stick pan, add the schezuan peppercorns and sauté over a slow flame till the aroma is released while stirring continuously. Keep aside.
In the same pan add the other ingredients and sauté over a low heat till the aroma is released while stirring continuously. Keep aside.
When cool blend in a mixer to a fine powder and sieve.
A coarse powder of the spices will be left behind. Blend it again to make a fine powder and sieve again.
Store in an air-tight jar and use as required.

Via  Thadani

SOYA POHA 2         SOYA POHA

SOYA POHA
by Tarla Dalal
An interesting variant of the ever-popular Maharashtrian snack, here the poha is prepared with nutritious soya granules. While the Soya Poha tastes very similar to regular poha with the crunch of onions and the tang of lemon, it gives you the added benefits of isoflavones. NB2

Soaking Time: 30 minutes Preparation Time: 5 mins Cooking Time: 10 mins Makes 4 servings

INGREDIENTS 
1 1/4 cups soya granules NB 1
2 tsp olive oil
1 tsp mustard seeds ( rai / sarson)
5 to 6 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1/2 cup sliced onions
1/4 cup boiled green peas
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tbsp finely chopped coriander (dhania)
2 tsp lemon juice
ginger to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)
INSTRUCTION
Soak the soya granules in 2 cups of warm water for 30 minutes. Drain and squeeze well. Keep aside.
Heat the oil in a deep non-stick pan and add the mustard seeds.
When the seeds crackle, add the curry leaves, asafoetida and onions and sauté on a medium flame for 2 minutes.
Add the soya granules, green peas, green chillies, turmeric powder, chilli powder, coriander, lemon juice and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Serve immediately garnished with coriander.

Nutrient values per serving
Energy Protein Carbohydrates Fat Fibre Calcium Iron
94 kcal 9.3 gm 8.1 gm 2.6 gm 1.2 gm 68.2 mg 3.5 mg

NB1 Description
Soy granules look like tiny pellets, about the size of a cake decorating sprinkle. They are an excellent natural source of soy proteins, which can be used as a vegetarian, healthy and economical meat substitute. They help include the goodness of soya into your everyday diet, in tasty and interesting ways.

http://www.tarladalal.com/glossary-soya-granules-620i

NB2
Food sources

Isoflavones are found in small amounts in a number of legumes, grains, and vegetables, but soybeans are by far the most concentrated source of isoflavones in the human diet (104, 105). Recent surveys suggest that average dietary isoflavone intakes in Japan, China, and other Asian countries range from 25-50 mg/day (34). Dietary isoflavone intakes are considerably lower in Western countries, where studies have found average isoflavone intakes to be as low as 2 mg/day (35, 36). Traditional Asian foods made from soybeans include tofu, tempeh, miso, and natto. Edamame refers to varieties of soybeans that are harvested and eaten in their green phase. Soy products that are gaining popularity in Western countries include soy-based meat substitutes, soy milk, soy cheese, and soy yogurt. The isoflavone content of a soy protein isolate depends on the method used to isolate it. Soy protein isolates prepared by an ethanol wash process generally lose most of their associated isoflavones, while those prepared by aqueous wash processes tend to retain them (106). Some foods that are rich in soy isoflavones are listed in Table 1, along with their isoflavone content (107). Because the isoflavone content of soy foods can vary considerably between brands and between different lots of the same brand (106), these values should be viewed only as a guide. Given the potential health implications of diets rich in soy isoflavones, accurate and consistent labeling of the soy isoflavone content of soy foods is needed. More information on the isoflavone content of foods is available from the USDA nutrient data laboratory.

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones#food-sources

Via Thadani

SOME LUNCH BOX IDEAS 1        SOME LUNCH BOX IDEAS 2

SOME LUNCH BOX IDEAS….

MOONG DAL CHILA
Moong Dal Chila
Moong Dal Chila
Chef – Rekha Kakkar, Food Blogger
Serves – 2
Time – 30 Minutes to prepare
INGREDIENTS
For Moong Dal Cheela

2 cups split moong dal (without skin)

1 green chilli, finely chopped (optional)

1/2 cup fresh coriander leaves, finely chopped

2 tbsp Olive oil

For Topping Option 1:

100 gm mushrooms, sliced

1 tsp oil

100 gm paneer

Freshly crushed black peppercorns

For Topping Option 2:

200 gm tofu

1/2 cup onion, finely chopped

1 green chilli, finely chopped

1-2 pinch turmeric powder

1 tsp oil

INSTRUCTIONS
For the Cheela:

Wash the moong dal under running water, till water comes out clean. Then cover it with water and leave it to soak for 2 hours

Grind the moong dal in a food processor to make a fine paste. Add more water if required to get the consistency of crepe batter.

Heat a griddle or cast iron skillet on medium heat. Add oil or ghee and then swirl to coat all sides of the pan.

Pour a ladleful of the batter onto the pan and with the help of a ladle spread the it into a circular shape from the center outwards.

Cook for 2-3 minute till its underside is browned. Then flip it and cook till the other side is golden too.

Remove from pan and serve immediately with topping of your choice.

For topping option 1:

Heat 1 tsp oil in a pan, then add sliced paneer and cook from both sides. Remove from pan and keep it aside.

Now add sliced mushrooms, cook for 5-6 minutes till mushrooms start to caramelize and add salt and crushed black peppers.

Remove from heat and keep aside.

For topping option 2:

Heat oil in another pan, add chopped onion and chilies. Cook for 2-3 minutes so that the onions are cooked but not browned.

Add turmeric powder and salt followed by crumbled tofu. Cook for 3-4 minutes.

Serve hot!

LENTIL-MUSHROOM BURGERS
Lentil-Mushroom Burgers
Lentil-Mushroom Burgers
Chef – Arjun Gupta
Serves – 4
Time – 1 Hour to prepare
INGREDIENTS
5 whole-wheat hamburger buns

2-3 Tbsp olive oil

1 medium onion, diced small

3 cloves of garlic, minced

1 package cremini or button mushrooms, minced

4 sun-dried tomatoes, chopped fine

1 cup cooked brown lentils

1/2 an egg

Pinch of black pepper

Pinch of white pepper

2-3 cloves minced garlic (for buns)

Caramelized onions

5 lettuce leaves

5 slices of tomatoes
INSTRUCTIONS
Process 1 burger bun in a food processor to make crumbs. Set aside.

In a saute pan, heat the olive oil over medium-high and saute onions with a pinch of salt until soft.

Add the garlic, stir, and cook another minute.

Scrape the onion mix into a bowl. Keep aside.

Add another tablespoon of olive oil to the pan, over high heat, add the mushrooms followed by salt – let the mushrooms sweat.

Reduce the heat to medium and continue to cook until the liquid evaporates and the mushrooms turn deep golden brown.

Scrape the mushroom mixture into the bowl with the onions-set aside to cool for a couple of minutes.

Meanwhile heat some butter with garlic and toast the buns lightly.

Now in the food processor add the sun-dried tomatoes, the lentils and half of the mushroom-onion mix, process so that it is pasty yet have a bite. Pulse it slightly, do not puree.

Put the mixture into a mixing bowl and mix in the egg, a pinch of salt, black and white pepper.

Divide the lentil mixture into four portions, make each into a ball and flatten into a patty.

Coat the patty with the breadcrumbs.

Heat oil in a pan. Add the lentil patties and shallow fry on each side until crisp and deep golden.

Now bake the patties for 5-6 minutes at 180 degree Celsius.

We put it in the oven because the patties were shallow fried i.e the outside gets cooked but the inside is still mushy.

Place a lettuce leaf, tomato slice and some caramelized onions on each of the buns.

Top with the patty and close with the other half.

BROCCOLI, BABYCORN AND COLOURFUL PASTA SALAD
Broccoli, Babycorn and Colourful Pasta Salad

Chef – Plavaneeta Borah
Serves – 2
Time – 30 minutes to prepare
INGREDIENTS
1 cup broccoli, cut into small pieces

6-7 babycorns, diced into big chunks

1 Tbsp olive oil

1 tsp chopped garlic

pepper to taste

2 cups penne, multi-flavoured (spinach, beetroot)

¼ cup Parmesan shavings

INSTRUCTIONS
1. Blanch the broccoli in a pan of hot water for 7-8 minutes, and drain well.

  1. Boil the penne until al dante. Run under cold water and drain well.
  2. Heat olive oil in a pan, add garlic and saute for 1-2 minutes. Add the babycorn and saute until slightly brown.
  3. Add the broccoli and toss well for 1-2 minutes. Add seasoning and remove from the flame.

5 toss in the pasta and end with a shaving of Parmesan on the top

ViaModsmom Thadani

BEEF HALEEM

INGREDIENTS

  • Lean Beef boneless ½ kg (Any lean meat can be used)
  • Black lentil (Maash ki dhal) ¼ cup
  • Pink lentil (Masoor dhal) ¼ cup
  • Green lentil (Moong dhal) ¼ cup
  • Gram lentil (Chena dhal) ½ cup
  • Crushed wheat grain (daliya) ½ cup
  • Turmeric powder 2 tea spoons (divided)
  • Olive Oil 1 cup
  • Onion 1 medium (thinly sliced)
  • Ginger garlic paste 4 tea spoons
  • Whole spices 2 tea spoons (Check ingredients for sugar)
  • Tomatoes 3 (chopped)
  • Green chilies 8 (chopped)
  • Red chili powder 2 tea spoons
  • Coriander powder 2 tea spoons

For Serving

INSTRUCTIONS

  1. Soak wheat grain in a separate bowl for overnight.
  2. Soak all lentils in a bowl for 2-3 hours.
  3. Boil all lentils in a large pan with 6 glass water and 1 tea spoon turmeric powder until tender and mushy.
  4. Boil wheat in a separate small pan with 2 glass water and ¼ tea spoon turmeric powder until tender and mushy.
  5. Heat oil in a deep pan and fry onion to golden brown color. Saute ginger, garlic paste and whole spices about 3 minutes then add meat and cook.
  6. Then add tomatoes, green chilies, red chili powder, remaining turmeric powder, coriander powder and salt to taste (sparingly). Cook for a while then add sufficient water to tender the meat. Cook until meat soft and tender.
  7. Now mix the lentils and wheat grains with the meat and mix well.
  8. Let it cool a little so that you can handle easily.
  9. Now grind in a food processor.
  10. Place the pan on fire and cook more over low heat about 10-15 minutes until thick.
  11. Arrange crispy onion, green chilies, julian ginger and lemon wedges in a plate and serve haleem with a salad.

Adapted from http://www.therecipespk.com/beef-haleem-recipe/