HEALTHLY HEART RECIPES
Heart disease is on the rise today, as a result of the sedentary life of this modern world. This presses us to focus on making informed choices about what and how to eat...
Heart disease is on the rise today, as a result of the sedentary life of this modern world. This presses us to focus on making informed choices about what and how to eat...
CHICK PEA AND MINT RICE
An all-in-one satiating delicacy made with ingredients from 4 food groups cereals (rice), pulses (chick peas), vegetables
and oil. All it needs is a calcium rich bowl of low fat curds to make a complete meal.
Ingredients
1 cup rice, washed and soaked
½ cup boiled chick peas (kabuli chana),
½ cup mixed vegetables (French beans, carrots, peas), chopped
½ cup onions, sliced
½ teaspoon garlic, chopped
1 bay leaf (tejpatta)
¼ cup mint, chopped
½ teaspoon lemon juice
1 teaspoon oil
salt to taste
Method
1. Heat the oil in a non-stick pan, add the onions, garlic and bay leaf and cook till the onions are soft.
2. Add the vegetables, rice, 2 cups water and salt and cook over medium flame till the rice is partially cooked.
3. Add the chick peas, mint and lemon juice, mix well and cook covered over low flame till the rice is cooked.
4. Serve hot.
PANEER LABABDAR
Low fat paneer cubes in an aromatic, spicy gravy with sautéed onions, this vegetable is sure to be the talk of your meal.
Ensure that the paneer has maintained its softness, though. To master the art of making low fat paneer in your own
kitchen. This subzi makes a perfect combination with Oat and Spring Onion Paratha.
Cooking Time : 15 mins.
Preparation Time : 10 mins.
Serves 4.
Ingredients
1 cup low fat paneer (cottage cheese), cut into cubes
½ teaspoon cumin seeds (jeera)
1 teaspoon coriander (dhania) seeds, roasted and crushed
3 whole red chillies, coarsely ground
½ teaspoon dried fenugreek (kasuri methi leaves)
½ cup onions, finely chopped
1½ teaspoons ginger-garlic paste
¼ teaspoon turmeric powder (haldi)
1½ cups tomatoes, chopped
½ cup low fat milk
¼ teaspoon cornflour
¼ teaspoon garam masala
1 teaspoon oil
salt to taste
For the garnish
2 tablespoons chopped coriander
Method
1. Heat the oil in a non-stick pan, add the cumin seeds, coriander seeds, ground chillies, dried fenugreek leaves
and onions and sauté till the onions turn light brown in colour.
2. Add the ginger-garlic paste, turmeric powder, tomatoes with 4 tablespoons of water and cook till the oil
separates from the masala.
3. Cool the masala mixture and purée to a smooth paste and transfer into a non-stick pan.
4. Dissolve the cornflour in the milk and add it to the prepared gravy and simmer for 3 to 4 minutes.
5. Add the paneer, garam masala and salt and mix well.
6. Serve hot garnished ished with the chopped coriander.
MAKAI SHORBA
Everyone is sure to relish this tempting, Indian-style corn soup. This refreshing soup is a great energiser
and will surely establish your culinary skills.
Serve hot with garlic bread, to make an absolutely low calorie 'hearty' meal.
Preparation Time : 5 mins.
Cooking Time : 15 mins.
Serves 2.
Ingredients
½ cup sweet corn kernels
¼ cup onions, chopped
1 clove (laung)
25 mm. (1") stick cinnamon (dalchini)
2 peppercorns
1 bay leaf (tejpatta)
2 cloves garlic, sliced
¼ cup carrots, cubed
½ teaspoon crushed coriander (dhania) seeds
¼ teaspoon cumin (jeera) powder
a pinch turmeric powder (haldi)
1 teaspoon oil
salt to taste
To serve
lemon juice
1 tablespoon chopped coriander
Method
1. Heat the oil in a non-stick pan, add the clove, cinnamon, peppercorns, bay leaf, onions and
garlic and cook till the onions are translucent.
2. Add the carrots, coriander seeds, cumin powder and turmeric powder and cook for 3 to 4
minutes.
3. Add the corn kernels, 3 cups of water and salt and simmer over a medium flame for 10 to 15
minutes, till the corn is cooked.
4. Cool completely and make a smooth purée in a blender. Transfer back into a pan.
5. Bring to a boil and serve hot with the lemon juice and coriander.
An all-in-one satiating delicacy made with ingredients from 4 food groups cereals (rice), pulses (chick peas), vegetables
and oil. All it needs is a calcium rich bowl of low fat curds to make a complete meal.
Ingredients
1 cup rice, washed and soaked
½ cup boiled chick peas (kabuli chana),
½ cup mixed vegetables (French beans, carrots, peas), chopped
½ cup onions, sliced
½ teaspoon garlic, chopped
1 bay leaf (tejpatta)
¼ cup mint, chopped
½ teaspoon lemon juice
1 teaspoon oil
salt to taste
Method
1. Heat the oil in a non-stick pan, add the onions, garlic and bay leaf and cook till the onions are soft.
2. Add the vegetables, rice, 2 cups water and salt and cook over medium flame till the rice is partially cooked.
3. Add the chick peas, mint and lemon juice, mix well and cook covered over low flame till the rice is cooked.
4. Serve hot.
PANEER LABABDAR
Low fat paneer cubes in an aromatic, spicy gravy with sautéed onions, this vegetable is sure to be the talk of your meal.
Ensure that the paneer has maintained its softness, though. To master the art of making low fat paneer in your own
kitchen. This subzi makes a perfect combination with Oat and Spring Onion Paratha.
Cooking Time : 15 mins.
Preparation Time : 10 mins.
Serves 4.
Ingredients
1 cup low fat paneer (cottage cheese), cut into cubes
½ teaspoon cumin seeds (jeera)
1 teaspoon coriander (dhania) seeds, roasted and crushed
3 whole red chillies, coarsely ground
½ teaspoon dried fenugreek (kasuri methi leaves)
½ cup onions, finely chopped
1½ teaspoons ginger-garlic paste
¼ teaspoon turmeric powder (haldi)
1½ cups tomatoes, chopped
½ cup low fat milk
¼ teaspoon cornflour
¼ teaspoon garam masala
1 teaspoon oil
salt to taste
For the garnish
2 tablespoons chopped coriander
Method
1. Heat the oil in a non-stick pan, add the cumin seeds, coriander seeds, ground chillies, dried fenugreek leaves
and onions and sauté till the onions turn light brown in colour.
2. Add the ginger-garlic paste, turmeric powder, tomatoes with 4 tablespoons of water and cook till the oil
separates from the masala.
3. Cool the masala mixture and purée to a smooth paste and transfer into a non-stick pan.
4. Dissolve the cornflour in the milk and add it to the prepared gravy and simmer for 3 to 4 minutes.
5. Add the paneer, garam masala and salt and mix well.
6. Serve hot garnished ished with the chopped coriander.
MAKAI SHORBA
Everyone is sure to relish this tempting, Indian-style corn soup. This refreshing soup is a great energiser
and will surely establish your culinary skills.
Serve hot with garlic bread, to make an absolutely low calorie 'hearty' meal.
Preparation Time : 5 mins.
Cooking Time : 15 mins.
Serves 2.
Ingredients
½ cup sweet corn kernels
¼ cup onions, chopped
1 clove (laung)
25 mm. (1") stick cinnamon (dalchini)
2 peppercorns
1 bay leaf (tejpatta)
2 cloves garlic, sliced
¼ cup carrots, cubed
½ teaspoon crushed coriander (dhania) seeds
¼ teaspoon cumin (jeera) powder
a pinch turmeric powder (haldi)
1 teaspoon oil
salt to taste
To serve
lemon juice
1 tablespoon chopped coriander
Method
1. Heat the oil in a non-stick pan, add the clove, cinnamon, peppercorns, bay leaf, onions and
garlic and cook till the onions are translucent.
2. Add the carrots, coriander seeds, cumin powder and turmeric powder and cook for 3 to 4
minutes.
3. Add the corn kernels, 3 cups of water and salt and simmer over a medium flame for 10 to 15
minutes, till the corn is cooked.
4. Cool completely and make a smooth purée in a blender. Transfer back into a pan.
5. Bring to a boil and serve hot with the lemon juice and coriander.
