Tandoori murgh is one of the most-popular chicken dishes. It can be made in a tandoor (clay oven), baked in an oven or grilled on a barbecue.
Ingredients:
1 kg chicken pieces
1 small onion
1/2 cup tomato sauce
1/2 cup nonfat plain yogurt
1 tsp fresh ginger chopped
2 garlic cloves
2 tsp coriander powder
1/2 tsp cayenne pepper (optional)
2 whole cloves
1 tsp cumin seeds
4 cardamom pods
1 tsp salt
1 tsp garam masala
1/4 tsp red food coloring(Optional)
Method:
Remove the skin and all visible fat from the chicken pieces. (You can buy skinless chicken) Cut 2–3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside.
Cut onion into 4–6 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander powder, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste.
Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4–24 hours.
Preheat the oven to 400° F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10–15 minutes until chicken is tender.
Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color.
Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.
Tuesday, October 16, 2007
Minty Cucumber Cooler
A refreshing drink containing low calorie, Vitamin C rich cucumbers and protein and vitamin-rich curds. The mint leaves, besides adding flavour, provide small quantities of vitamins and iron.
Ingredients:
1 Kg. fresh cucumber
250 grams skim milk yogurt
A few mint leaves
Salt to taste
Method:
Chop one cucumber finely. Cut the remaining cucumbers into big pieces. Add 3 teacups of water to the big cucumber pieces and cook until soft. When soft, blend in a liquidizer, Cool. Add the yogurt and salt and beat well. Top with crushed ice, mint leaves and the finely chopped cucumber. Alternatively, pound the mint leaves with a dash of green chilli and add to the drink.
Ingredients:
1 Kg. fresh cucumber
250 grams skim milk yogurt
A few mint leaves
Salt to taste
Method:
Chop one cucumber finely. Cut the remaining cucumbers into big pieces. Add 3 teacups of water to the big cucumber pieces and cook until soft. When soft, blend in a liquidizer, Cool. Add the yogurt and salt and beat well. Top with crushed ice, mint leaves and the finely chopped cucumber. Alternatively, pound the mint leaves with a dash of green chilli and add to the drink.
Icy Watermelon Drink
A cool, refreshing drink using low calorie watermelons. Good in summer season.
Ingredients:
1 bowl watermelon pieces - Remove the seeds
3 teaspoons skimmed milk powder
1-1/2 teaspoons sugar
Method:
When you want to serve, put the frozen mixture in a liquidizer, churn and pour into 3 glasses. If you like, add ice cubes.
Ingredients:
1 bowl watermelon pieces - Remove the seeds
3 teaspoons skimmed milk powder
1-1/2 teaspoons sugar
Method:
When you want to serve, put the frozen mixture in a liquidizer, churn and pour into 3 glasses. If you like, add ice cubes.
Mushroom Soup
This is a soup for mushroom lovers. Mushrooms are low in calories and have a good protein content.
Ingredients:
200 grams fresh button mushrooms
1 choppes onion
2 teaspoons olive oil
Salt and pepper to taste
Method:
Chop the mushrooms. Heat olive oil and fry the mushrooms and onion for 1 minute. Add 4 teacups of water and put to cook. When cooked, blend in a liquidizer. Add salt and pepper to taste. Serve Hot.
If you dont munt the pieces, you can avoid blending and have the soup as is.
Ingredients:
200 grams fresh button mushrooms
1 choppes onion
2 teaspoons olive oil
Salt and pepper to taste
Method:
Chop the mushrooms. Heat olive oil and fry the mushrooms and onion for 1 minute. Add 4 teacups of water and put to cook. When cooked, blend in a liquidizer. Add salt and pepper to taste. Serve Hot.
If you dont munt the pieces, you can avoid blending and have the soup as is.
Carrot Soup
Carrots have a large amount of carotene which helps to form Vitamin A. The soup is enriched with milk and dal to increase the protein content.
Ingredients:
400 grams carrots
1 onion
1 tablespoon moong dal
1 teacup skim milk
Salt and pepper to paste
Method:
Cut the carrots and onion into big pieces. Add 3 teacups of water and the moong dal and cook in a pressure cooker. When cooked, blend in a liquidizer and strain(Straining is not a must). Heat the milk and add to the soup. Mix well. Add salt and pepper and boil for 1 minutes. Serve Hot
Ingredients:
400 grams carrots
1 onion
1 tablespoon moong dal
1 teacup skim milk
Salt and pepper to paste
Method:
Cut the carrots and onion into big pieces. Add 3 teacups of water and the moong dal and cook in a pressure cooker. When cooked, blend in a liquidizer and strain(Straining is not a must). Heat the milk and add to the soup. Mix well. Add salt and pepper and boil for 1 minutes. Serve Hot
Fruity Vegetable Salad
Most of the diet plans asks you to eat healthy and fruits and vegetables is an intergral part. This is an easy way to eat healthy food without lots of work.
Ingredients:
For fruits and vegetables
2 teacups watermelon pieces
1 bowl fresh pineapple pieces
2 tablespoons cut grapes (optional)
1 tablespoon chopped celery
2 medium cucumbers, cut into small pieces
1 chopped capsicum
For the curds parsley dressing
1-1/2 teacups Skim milk yogurt
2 tablespoons chopped parsley
½ teaspoon mustard powder (optional)
½ teaspoon sugar
½ teaspoon salt
For decoration
A few lettuce leaves
Method:
Mix the cut fruits and vegetable pieces and chill. Tie the yogurt in a thin muslin cloth. Hang for 1 hour and allow the water to drain out. Add the remaining ingredients and blend in a mixer.
Put the salad in a bowl and top with the dressing and decorate by surrounding with lettuce leaves. Serve cold.
Ingredients:
For fruits and vegetables
2 teacups watermelon pieces
1 bowl fresh pineapple pieces
2 tablespoons cut grapes (optional)
1 tablespoon chopped celery
2 medium cucumbers, cut into small pieces
1 chopped capsicum
For the curds parsley dressing
1-1/2 teacups Skim milk yogurt
2 tablespoons chopped parsley
½ teaspoon mustard powder (optional)
½ teaspoon sugar
½ teaspoon salt
For decoration
A few lettuce leaves
Method:
Mix the cut fruits and vegetable pieces and chill. Tie the yogurt in a thin muslin cloth. Hang for 1 hour and allow the water to drain out. Add the remaining ingredients and blend in a mixer.
Put the salad in a bowl and top with the dressing and decorate by surrounding with lettuce leaves. Serve cold.
Tuesday, June 26, 2007
Herb Grilled Chicken Breasts
• 6 boneless skinless chicken breast halves
• 200ml Condensed chicken broth
• 3 tablespoons fresh lemon juice
• 1 teaspoon dried basil leaves, crushed
• 1 teaspoon dried thyme leaves, crushed
• 1 clove garlic, crushed
• 1/8 teaspoon pepper
Mix broth, lemon juice, basil, thyme, and garlic in a small bowl.
Grill or broil your chicken for 20 minute brushing with the broth mixture while turning often. Cook 20 minute more or until done, turning and brushing often with mixture. Discard remaining mixture. You can have it with a piece of brown bread and it fills your stomach quiet well.
• 200ml Condensed chicken broth
• 3 tablespoons fresh lemon juice
• 1 teaspoon dried basil leaves, crushed
• 1 teaspoon dried thyme leaves, crushed
• 1 clove garlic, crushed
• 1/8 teaspoon pepper
Mix broth, lemon juice, basil, thyme, and garlic in a small bowl.
Grill or broil your chicken for 20 minute brushing with the broth mixture while turning often. Cook 20 minute more or until done, turning and brushing often with mixture. Discard remaining mixture. You can have it with a piece of brown bread and it fills your stomach quiet well.
Apple-Mango frozen Yogurt
Some of us need a dessert after the meal. Its not a bad idea, but eating something healthy is a smart idea. So here goes a smart and short recipe for you...
2 ripe Mangoes
2 apples
1 cup plain fat-free yogurt
1/2 cup sifted powdered sugar
1 tsp. vanilla extra
Peel and slice mangoes and Apples. Mix all ingredients in a food processor; process until smooth. Pour into freezer can of an ice-cream freezer and freeze for 2 hours.
Variation:
If you prefer the whole fruit rather than this, slice both mangoes and Apples into thin slice of equal size. Mix it with Sugar & yogurt and place the mixture in the refrigerator and eat it after an hour or two. This is healthier than the first option.
You can change the fruits which you are using. It can be bananas and stawberries or any other combination which interests you.
2 ripe Mangoes
2 apples
1 cup plain fat-free yogurt
1/2 cup sifted powdered sugar
1 tsp. vanilla extra
Peel and slice mangoes and Apples. Mix all ingredients in a food processor; process until smooth. Pour into freezer can of an ice-cream freezer and freeze for 2 hours.
Variation:
If you prefer the whole fruit rather than this, slice both mangoes and Apples into thin slice of equal size. Mix it with Sugar & yogurt and place the mixture in the refrigerator and eat it after an hour or two. This is healthier than the first option.
You can change the fruits which you are using. It can be bananas and stawberries or any other combination which interests you.
Thursday, January 11, 2007
Low Fat Tuna Salad
I love fish and cant live without it for long. Below is a low fat salad cum sandwich you can try.
2 cans tuna fish
1/2 or more red onions chopped
1 large stalk celery chopped
2 fresh tomatoes cut up in pieces
1/4 tsp. crushed red pepper (or to taste)
1 tsp. basil leaf ( fresh or dried)
1/8 tsp. black pepper
4 Whole Pita Bread
Dressing - 1 Table spoon olive oil
2 to 3 tbsp. wine vinegar
Mix all ingredients and add salad dressing. Chill. Serve in Pita Bread
2 cans tuna fish
1/2 or more red onions chopped
1 large stalk celery chopped
2 fresh tomatoes cut up in pieces
1/4 tsp. crushed red pepper (or to taste)
1 tsp. basil leaf ( fresh or dried)
1/8 tsp. black pepper
4 Whole Pita Bread
Dressing - 1 Table spoon olive oil
2 to 3 tbsp. wine vinegar
Mix all ingredients and add salad dressing. Chill. Serve in Pita Bread
Raita - Cucumber and Mint
Raitas works well with virtually all Indian Dishes, balancing the heat with something a little cooler. Also makes a good, low fat, party dip.
Ingredients
360g Cucumber, finely diced
2 tsp dried mint
150ml Low Fat Yoghurt
Method
Mix the cucumber and mint together, set to one side for 10 minutes or so.
Stir in the yoghurt just before serving.
Isn't it easy to do? You can sprinkle a little chat masala and salt as well...
Ingredients
360g Cucumber, finely diced
2 tsp dried mint
150ml Low Fat Yoghurt
Method
Mix the cucumber and mint together, set to one side for 10 minutes or so.
Stir in the yoghurt just before serving.
Isn't it easy to do? You can sprinkle a little chat masala and salt as well...
Monday, January 8, 2007
Corn Salad
This is one salad which is very easy to make. Doesn't take more than 10 minutes.
5 ears of sweet corn husked and silk removed
1/2 cup small-diced red onion
1 - 2 Fresh Tomato - Diced
2 tablespoons cider vinegar / lemon juice
1 - 2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Chilly pepper, to taste
A few curry leaves and corriander leaves - Finely diced
In a microwave safe dish, Mix all the ingredients(Upto chilly pepper) and microwave for 5-6 minutes. Add curry leaves and coriander leaves and Mix well. Refrigerate the salad until approximately30 minutes before serving. Serve cold or at room temperature.
Variations:
1. You can avoid Olive oil altogether.
2. If you like chatpata taste, you can add chat masala powder as well.
3. You can add grated carrot and little cucumber to make it more healthy.
4. If you dont like onions much, you can reduce the quantity suggested.
5 ears of sweet corn husked and silk removed
1/2 cup small-diced red onion
1 - 2 Fresh Tomato - Diced
2 tablespoons cider vinegar / lemon juice
1 - 2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Chilly pepper, to taste
A few curry leaves and corriander leaves - Finely diced
In a microwave safe dish, Mix all the ingredients(Upto chilly pepper) and microwave for 5-6 minutes. Add curry leaves and coriander leaves and Mix well. Refrigerate the salad until approximately30 minutes before serving. Serve cold or at room temperature.
Variations:
1. You can avoid Olive oil altogether.
2. If you like chatpata taste, you can add chat masala powder as well.
3. You can add grated carrot and little cucumber to make it more healthy.
4. If you dont like onions much, you can reduce the quantity suggested.
GM Diet - Wonder Soup
This is a soup suggested while you do the GM Diet. It is called wonder soup or cabbage soup etc. Cabbage is supposed to help loose weight. But apart from all that drinking lots of soup helps in different ways - Increases your fluid intake, helps you eact more vegetables and off course reduces your hunger.
4 cups of Water
6 Large Onions
2 Green Peppers
Whole Tomatoes (preferably fresh)
1 Head Cabbage
1 Bunch Celery
4 Envelopes Lipton Onion Soup Mix(You can use Maggi tastemaker instead - Use 2 sachets)
Herbs and Flavouring as desired.
Bring the water to boil. add all the ingredients. Cook for 10-15 minutes in a closed vessel. Your soup is ready to be tasted and enjoyed to your hearts content.
Note:
Not everyone likes cabbage, green peppers, celery etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, mushroom etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.
You can consume this soup in unlimited quantities.
4 cups of Water
6 Large Onions
2 Green Peppers
Whole Tomatoes (preferably fresh)
1 Head Cabbage
1 Bunch Celery
4 Envelopes Lipton Onion Soup Mix(You can use Maggi tastemaker instead - Use 2 sachets)
Herbs and Flavouring as desired.
Bring the water to boil. add all the ingredients. Cook for 10-15 minutes in a closed vessel. Your soup is ready to be tasted and enjoyed to your hearts content.
Note:
Not everyone likes cabbage, green peppers, celery etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, mushroom etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.
You can consume this soup in unlimited quantities.
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