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Mixed Flour Methi Chappati
No. of serves: 4
Size of serve: 2 chappati each |
Ingredients |
|
| Bengal gram flour(Besan) |
1/2 cup |
| Whole meat flour (Atta ) |
1/2 cup |
| Barley flour |
1/2 cup |
Salt |
to taste |
| Fenugreek leaves (Methi + Palak) |
1 cup |
| Cabbage |
1/4 small sized |
| Skimmed milk yogurt |
1/2 cup |
| Red chilli powder |
1 tsp |
|
 |
Nutritive Value (1 chappati)
| |
Energy |
|
99 Kcal |
| |
Protein |
|
4.5 g |
| |
Fat |
|
1.3 g |
| |
Fiber |
|
17.37 g |
|
 |
|
| Method |
| Sieve Besan, wheat flour and barley flour along with salt. |
| Clean and wash Methi in flowing water. Drain and finely chop the leaves. Finely grate cabbage. |
| Mix the chopped Methi leaves and grated cabbage into the flour mixture. Add yogurt and red Chilli powder. Add water, a little at a time, to make a medium soft dough. Knead well. |
| Keep it covered with a moist cloth for about fifteen minutes. |
| Divide the dove into eight to ten equal portions, and roll them into balls (pedas) |
| Heat a non-stick griddle plate (tawa) to medium heat. Roll out each portion of the dough into a disc of five to six inches diameter. Place it on the hot griddle plate and cook on one side for about half a minute. |
| Flip it over and cook the other side. Reduce heat and cook on booth sides on low heat till light brown. |
| Serve hot. |
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Rice – Wheat Bran Pulao
Cooking Time 30 min.
Preparation Time 5 min.
Size of serve: 1qt. plate
Serves2 |
| Ingredients |
|
| Rice |
30gm |
| Wheat bran |
10gm |
| Beans diced |
2tbsp |
| Carrot finely chopped |
2tbsp |
| Onion finely chopped |
2tbsp |
| Ginger-garlic paste |
1tbsp |
| Vegetable Oil |
1tsp |
Salt to taste |
|
|
|
Nutritive Value
| |
Calories |
|
96.3 kcal |
| |
Protein |
|
2.95 gm |
| |
Fat |
|
1.4 gm |
| |
Fiber |
|
1.9 gm |
|
|
|
| Method |
| Dry roast wheat bran & keep aside . |
| Wash rice and soak for 10min. |
| Put oil in kadhai, add ginger-garlic paste and chopped onion and cook till golden brown. |
| Put diced vegetables and saute till become soft. |
| Now add rice water (double the amount of rice) & salt.
|
| Add wheat bran in rice just before putting off the fire. Mix well and serve hot. |
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Palak Raita
| Ingredients |
|
| Spinach |
2 medium sized bundles |
| Spring onions |
2 medium sized |
| Garlic |
3-4 cloves |
| Green chillies |
2 |
| Cumin seeds |
2 tbsp |
| Skimmed milk yogurt |
2 cups |
| Black salt |
to taste |
| Red chilli powder |
1 tsp |
| Salt |
1/4 tsp |
|
|
Nutritive Value
| |
Calories |
|
55 kcal |
| |
Protein |
|
3 gm |
| |
Carbohydrates |
|
6.6 gm |
| |
Fiber |
|
0.6 gm |
| |
Fat |
|
1.3 gm |
|
|
|
| Method |
| Clean, wash and chop spinach leaves. Clean, trim and chop spring onions with the greens. Peel and finely chop garlic. Wash ,remove stems, deseed and finely chop green chillies. |
| Dry roast cumin seeds on a hot griddle plate (tawa) and grind to a fine powder. |
| Whisk the skimmed milk yogurt and add black salt, roasted cumin powder and red chilli powder. Mix well and chill in the refrigerator. |
| Heat oil in a non-stick pan, add chopped spinach and spring onion along with its greens and sauté over high heat for 3-4 minutes, stirring continuously. |
| Season with salt and mix well. Continue to cook on high heat till the spinach is almost dry. Take it off the heat and cool. Mix with the seasoned yogurt just before serving. |
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Baked Vegetable Jalfrazie
Cooking Time 30 min.
Preparation Time 15 min.
Serves 8 |
| Ingredients |
|
| Chopped Mixed Boiled Vegitables |
1 tea cup |
| chopped onion |
1 |
| chopped capsicum |
4 tbls |
| chopped tomato |
1 |
| chili powder a pinch garam masala |
1/2 to 1 tsp |
| chopped coriander |
2 tbls |
| grated paneer, plus a little extra for topping |
4 tbls |
| tomato gravy |
1/2 to 1 tea cup |
| oil |
4 tsp |
| Salt to taste |
|
|
|
Nutritive Value
| |
Calories |
|
86 kcal |
| |
Protein |
|
4 gm |
| |
Carbohydrates |
|
9 gm |
| |
Fat |
|
3.8 gm |
|
|
|
| Method |
| Heat the oil and fry the onions for ˝ minute. |
| Add the capsicum and tomatoes and fry again for 2 minutes. |
| Add the vegetables, chilli powder, garam masala, coriander and salt and cook for a few minutes. |
| Spread the tomato gravy on top and sprinkle a little grated paneer over it. |
| Bake in a hot oven at 200C for 10 minutes. |
| Serve hot. |
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Start Barbequed Honey Chicken
No. Of Serving 4
Size Of Serving 1 Serving Bowl |
| Ingredients |
|
| Chicken |
500 g |
| Honey |
1 tbsp |
| Soya Sauce |
2 tsp |
| Ginger, crushed roughly |
1 tsp |
| Garlic, crushed roughly |
1 tsp |
| Pepper powder |
1 tsp |
| Green chillies |
3-4 |
| Lemon rind, grated |
optional |
|
|
Nutritive Value
| |
Energy |
|
148 kcal |
| |
Protein |
|
32.38 gm |
| |
Carbohydrates |
|
3 gm |
| |
Fat |
|
0.75 gm |
|
|
|
| Method |
| Mix all ingredients and marinate chicken for 2 hours. |
| Barbeque in a hot oven or grill on a greased tray till thoroughly cooked. |
| Serve hot on tooth picks. |
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Palak Kadhi
Preparation Time 30 min.
Size Of Serving 1 Small Bowl |
| Ingredients |
|
| Buttermilk |
2 cups |
| Besan |
1/2 cup |
| Mustard Seeds |
1/2 tsp |
| Methi Seeds (fenugreek seeds) |
1/2 tsp |
| Saunf (fennel seeds) |
1/2 tsp |
| Green Chilli |
1-2 |
| Turmeric Powder |
1/2 tsp |
| Garam Masala Powder |
1 tsp |
| Oil |
2 tsp |
| Salt to taste |
|
| Coriander Leaves |
|
|
|
Nutritive Value
| |
Calorie |
|
80 kcal |
| |
Protein |
|
3.2 gm |
|
Fat |
|
0.7 gm |
|
|
|
| Method |
| Make a smooth, thick batter with besan and water. Keep aside. |
| Dissolve the besan for kadhi first in a little water and then in the buttermilk. |
| Heat 2 tsp oil. Fry green chilli in it. Add methi seeds. When they turn dark brown, add mustard and saunf. Now add chopped palak. Reduce heat and add the buttermilk. |
| Add haldi and garam masala powder and cook till the raw taste of besan goes. |
| When done garnish with coriander leaves and serve with parantha or rice. |
|
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Tofu Makhani
Preparation Time 25 min.
Size Of Serving 1 Small Bowl |
| Ingredients |
|
| Firm Tofu |
500 gm |
| Fresh Curd |
2 tsp |
| Big Tomatoes |
2 |
| Onions, Thinly Sliced |
2 |
| Garam Masala |
1 tsp |
| Crushed Coriander & Cumin Powder |
2 tsp |
| Red Chilli Powder |
1-1/2 tsp |
| Haldi (Turmeric) Powder |
1/4 tsp |
| Butter |
2 tsp |
| Salt to taste |
|
|
|
Nutritive Value
| |
Calorie |
|
117 kcal |
| |
Protein |
|
11 gm |
|
Fat |
|
5 gm |
|
|
|
| Method |
| Cut tofu in finger length size and fry it in butter until it is little brown. Spread curd on fry tofu. |
| Put tomatoes in warm water for 5 minutes & then cut it roughly. Heat the pan and put oil in it. |
| Put onions and sauté till it becomes transparent. Add garam masala, coriander & cumin powder, red chili powder, haldi & salt, sauté for one minute. |
| Add tomatoes and sauté for 5 minutes. Add one cup of water. |
| Leave it on slow fire for some time. Add tofu in it and leave it for 2 minutes. Remove from the fire and decorate with fresh coriander leaves. And serve with naan and rice |
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