LIP SMACKING, HEALTHY AND EASY RECIPE BOOK BY
ZENITH FAMILY WISHES EVERYONE RAMADAN MUBARAK MAY ALLAH BLESS EVERYONE WITH GOOD HEALTH AND A DISEASE FREE LIFE.
ABOUT DIETITIAN PRIYA MITTAL
PRIYA MITTAL AWARDED INTERNATIONALLY ACCLAIMED BEST DIETITIAN & NUTRITIONIST YEAR 2019-2020. SHE WAS A FORMER DIETICIAN OF DHARMSHILA NARAYANA SUPER-SPECIALTY HOSPITAL. SHE IS A WEIGHT LOSS & PCOD/PCOS TREATMENT EXPERT AND SPECIALIST IN DNA DIETS. YOUR FRIEND, GUIDE, DIET COUNSELLOR, NUTRITIONIST AND DIETITIAN PRIYA MITTAL IS AWARDED AS THE BEST DIETITIAN. SHE ALWAYS ADVISES YOU ONLY NUTRITIOUS AND HEALTHY DIET PLANS AND MODIFY THEM ACCORDING TO YOUR LIFESTYLE. SHE PLANS YOUR DIETS TAKING INTO CONSIDERATION YOUR OFFICE TIMINGS, DAILY ROUTINES,TASTES AND PREFERENCES. SHE HAS SUCCESSFULLY COMPLETED TEACHING THE FIRST BATCH OF CLINICAL NUTRITION AND DIETETICS COURSE IN ASSOCIATION WITH JANKI DEVI MEMORIAL COLLEGE, UNIVERSITY OF DELHI.ADVANCE CLINICAL NUTRITION AND DIETETICS COURSE IN COLLABORATION WITH GYAN FOUNDATION IS TO BE COMMENCED.
ABOUT OUR COMPANY
ZENITH DIET MENTORS PVT. LTD. IS A DIET AND WELLNESS COMPANY. IT WAS FOUNDED IN 2018. IT IS OWNED AND OPERATED BY DT. PRIYA MITTAL, RECEIVER OF THE 'BEST DIETITIAN AWARD 2019-20'. SHE IS ALSO AN IAO (INTERNATIONAL ACCREDITATION ORGANISATION) CERTIFIED DIETICIAN. OUR DIET CLINIC IS LOCATED IN THREE PRIME LOCATIONS OF NAMELY DELHI-NCR ,GREATER KAILASH AND GURUGRAM. HERE AT ZENITH DIET MENTORS, WE INCORPORATE A VISIONARY FOLLOWING A HEALTHY DIET IS VERY IMPORTANT TO ENSURE OVERALL WELLBEING. ZENITH DIET MENTORS HAS ANSWERS TO ALL DIET RELATED PROBLEMS.
TABLE OF CONTENTS 01 02 03 04
SEHRI DISHES IFTAAR DISHES IFTAAR BREADS AND ROTIS IFTAAR DESSERTS
BY DIETITIAN PRIYA MITTAL
SEHRI DISHES A HEALTHY LIFE STARTS WITH FOOD
▪︎1. CABBAGE AND PANEER SANDWICH ▪︎2. CHEESE EGG TOAST ▪︎3. RICE APPAM ▪︎4. SPICY VEGGIE UPMA ▪︎5. OATMEAL PUDDING ▪︎6. SAUTE BEAN SPROUTS ▪︎7. WHOLE WHEAT PASTA ▪︎8. OATS FRUIT SMOOTHIE ▪︎9. MANGO CORNFLAKES SMOOTHIE ▪︎10. HEALTHY TIKKI
PREP TIME 15-30 MINUTES COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY
CABBAGE AND PANEER SANDWICH SERVINGS: 2 SERVINGS
INGREDIENTS 4 - BREAD SLICES 1/4 CUP - PANEER, 1/4 CUP - CABBAGE, FINELY CHOPPED 1 - ONION 1 TSP - OIL SALT AS NEEDED 1/8 TSP - CORIANDER POWDER AS NEEDED - PAVBHAJI MASALA 1/4 TSP - RED CHILLI POWDER BUTTER AS NEEDED
HEAT A PAN WITH OIL, AND ADD THE ONIONS AND WHEN IT TURNS PINK ADD THE SCRAMBLED PANEER AND THE CABBAGE. COOK FOR 3 MINS IN A MEDIUM FLAME. NOW ADD CORIANDER POWDER, RED CHILLI POWDER AND PAV BHAJI MASALA, SALT AND MIX WELL. COOK FOR A MINUTE AND SWITCH OFF THE FLAME. THE FILLING IS READY. PLACE A SLICE OF BREAD IN A TAWA, SMEARED WITH BUTTER. SPREAD THE FILLING ON THE TOP AND PLACE THE ANOTHER SLICE ON THE TOP. CAREFULLY TURN IT UPSIDE DOWN. WHEN DONE SERVE. NOTE KID FRIENDLY AND SHALLOW FRIED
PREP TIME 10 MINUTES COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 2 SERVINGS
CHEESE EGG TOAST 1 CUP - GRATED CHEESE 1 LARGE - EGG 1/4 TSP - CHILLI POWDER 1/4 TSP - SALT 1 TBSP - BUTTER 1 MEDIUM MINCED - ONION 4-6 SLICES - BREAD
INSTRUCTIONS MIX ALL INGREDIENTS EXCEPT THE BREAD INTO A SMOOTH PASTE. SPREAD PASTE THICKLY ON ONE SIDE OF THE SLICE. IT MAY BE DEEP FRIED IN HOT OIL, OR YOU CAN BAKE IN AN OVEN FOR 10-15 MINS, UNTIL THE TOAST IS CRISP AND CHEESE MIXTURE WELL SET. NOTE BEST SNACK AND FILLER RECIPE
PREP TIME 5.5 HOURS COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:MEDIUM SERVINGS: 2 SERVINGS
RICE APPAM INSTRUCTIONS
INGREDIENTS RAW RICE - 1 CUP IDLY RICE - 1 CUP URAD DHAL - 1 HANDFUL FENUGREEK - 1 TSP SALT TO TASTE OIL
SOAK RICE, DHAL AND FENUGREEK FOR 4-5 HOURS AND GRIND IT TO THE CONSISTENCY OF DOSA BATTER. ADD SALT AND FERMENT OVERNIGHT. MIX BATTER THOROUGHLY. HEAT THE APPAM PAN AND WIPE THE MOULDS WITH OIL. POUR SPOONFULS OF BATTER INTO EACH ROUND AND ADD OIL ALONG THE SIDES. (IF IT IS A NON-STICK KADAI, USE LESS OIL. ELSE USE MORE OIL SO THAT APPAM CAN BE REMOVED EASILY) ALLOW IT TO COOK ON A MEDIUM HEAT. TURN THE APPAM UPSIDE DOWN AND APPLY A LITTLE OIL. ALLOW THEM TO COOK. SERVE HOT WITH ONION CHUTNEY OR CORIANDER CHUTNEY. NOTE BEST FILLER AND HEALTHY RECIPE
COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:MEDIUM SERVINGS: 2 SERVINGS
SPICY VEGGIE UPMA INGREDIENTS 1 CUP - SEMOLINA 1 CUP - CARROT GRATED COARSELY 12 - FRENCH BEANS FINELY CHOPPED 1/2 CUP- PEAS, SHELLED, BOILED 1/2 - TOMATO FINELY CHOPPED 1 - ONION FINELY CHOPPED 1 TSP - GINGER GRATED 1 STALK - CURRY LEAVES, CHOPPED 1 TBSP - CORIANDER LEAVES FINELY CHOPPED 2 - GREEN CHILLIES FINELY CHOPPED 1 TBSP - FRESH COCONUT GRATED 1/4 TSP - TURMERIC POWDER 3 PINCHES - ASAFETIDA POWDER 1 TBSP - SOUR CURDS JUICE OF 1 LEMON 5 - CASHEWS, BROKEN COARSELY 1 TSP - MUSTARD SEEDS 1/2 TSP - CUMIN SEEDS SALT TO TASTE 2 TBSP - OIL 1 TBSP - GHEE 3 CUPS - BOILING WATER
INSTRUCTIONS HEAT 1 TBSP OIL, ADD CASHEWS AND FRY TILL LIGHT GOLDEN. ADD MUSTARD AND CUMIN SEEDS, ALLOW TO SPLUTTER. ADD ASAFOETIDA, CURRY LEAVES AND STIR. ADD SEMOLINA, TURMERIC POWDER, SALT AND STIR CONTINUOUSLY ON LOW FLAME FOR 5 MINS. TAKE OFF FIRE, EMPTY CONTENTS, KEEP ASIDE. REHEAT PAN WITH REMAINING OIL. ADD GINGER, CHILLIES, STIR TO SPLUTTER. ADD ALL OTHER VEGETABLES, EXCEPT COCONUT, CORIANDER AND TOMATOES. STIR-FRY VEGETABLES FOR 3-4 MINS, OR TILL COOKED BUT FIRM. ADD COCONUT, STIR AND ADD ROASTED SEMOLINA. CONTINUE STIRRING TO MIX FLAVOURS WELL. ADD CURD, BOILING WATER WHILE STIRRING CAREFULLY. WHEN ALL WATER HAS BEEN ABSORBED, AND THE GRAIN FEELS COOKED, ADD TOMATOES. ADD GHEE, CORIANDER, LEMON JUICE AND MIX GENTLY. COVER AND SIMMER FOR 2-3 MINUTES ON LOW FLAME. SERVE HOT WITH COCONUT CHUTNEY OR LIME PICKLE. NOTE BEST FILLER AND HEALTHY RECIPE
PREP TIME 15-30 MINUTES COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 4 SERVINGS
OATMEAL PUDDING PREP TIME 15-30 MINUTES
INSTRUCTIONS
COURSE:BREAKFAST RECIPE
MIX THE OATMEAL WITH 2 CUPS OF WATER IN A SAUCEPAN AND BRING TO A BOIL.
CUISINE: INDIAN RECIPE
LOWER THE HEAT TO A SIMMER AND COOK ABOUT 5 MINUTES OR UNTIL VERY CREAMY. WHEN THE OATMEAL HAS THICKENED, ADD THE SOYMILK OR TONED MILK, STIR TOGETHER AND WARM THROUGH, THEN TURN OFF THE HEAT.
DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 4 SERVINGS
DIVIDE THE OATMEAL INTO TWO BOWLS AND DIVIDE EQUAL AMOUNTS OF THE REMAINING INGREDIENTS BETWEEN THE TWO BOWLS. STIR WELL AND EAT HOT. NOTE BEST FILLER AND HEALTHY RECIPE
PREP TIME 15-30 MINUTES COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 2 SERVINGS
SAUTÉ BEAN SPROUTS INGREDIENTS 1/4 KG - FRESH BEAN SPOUTS 1 CUP - SLICED SPRING ONION 2.5 TBSP - VEGETABLE OIL 1 TBSP - OYSTER SAUCE 1 TBSP - LIGHT SOY SAUCE 1/2 TSP - SUGAR 1 TBSP - RICE VINEGAR 1 TSP - MINCED GARLIC
INSTRUCTIONS WASH AND DRAIN BEAN SPROUTS. HEAT OIL IN WOK. SAUTE GARLIC AND SPRING ONION FOR A MINUTE. ADD BEAN SPROUTS. STIR FRY FOR A MINUTE. ADD ALL THE SAUCES AND REMAINING INGREDIENTS. STIR FRY FOR ANOTHER 2 MINUTES. SERVE HOT. NOTE BEST FILLER AND PROTEIN RICH RECIPE
PREP TIME 15-30 MINUTES COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 2 SERVINGS
WHOLE WHEAT PASTA INGREDIENTS 1/4 KG - FRESH BEAN SPOUTS 1 CUP - SLICED SPRING ONION 2.5 TBSP - VEGETABLE OIL 1 TBSP - OYSTER SAUCE 1 TBSP - LIGHT SOY SAUCE 1/2 TSP - SUGAR 1 TBSP - RICE VINEGAR 1 TSP - MINCED GARLIC
INSTRUCTIONS WASH AND DRAIN BEAN SPROUTS. HEAT OIL IN WOK. SAUTE GARLIC AND SPRING ONION FOR A MINUTE. ADD BEAN SPROUTS. STIR FRY FOR A MINUTE. ADD ALL THE SAUCES AND REMAINING INGREDIENTS. STIR FRY FOR ANOTHER 2 MINUTES. SERVE HOT. NOTE BEST FILLER AND PROTEIN RICH RECIPE
COURSE:BREAKFAST RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 4 SERVINGS
OATS FRUIT SMOOTHIE INGREDIENTS 1 CUP - BANANA 1/2 CUP - PAPAYA 1/4 CUP - GUAVA 1 CUP - PINEAPPLE HONEY AS PER NEED 1/2 CUP - ROLLED OATS 2 CUPS - LOW FAT YOGURT
INSTRUCTIONS TAKE THE FRUITS, ROLLED OATS, HONEY AND YOGURT IN A BLENDER. BLEND EVERYTHING AS A SMOOTH, THICK PASTE. SERVE IT IMMEDIATELY. NOTE BEST TASTY AND HEALTHY RECIPE
PREP TIME 10 MINUTES COURSE:DRINK RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 2 SERVINGS
MANGO CORNFLAKES SMOOTHIE INGREDIENTS 1 CUP - MANGO PULP 1/2 CUP - CORNFLAKES 1 CUP - COLD MILK SUGAR - AS PER NEED
INSTRUCTIONS BLEND TOGETHER THE MANGO PULP, CORNFLAKES, COLD MILK AND SUGAR UNTIL EVERYTHING GETS WELL BLENDED, SERVE IMMEDIATELY. NOTE BEST TASTY AND HEALTHY RECIPE
PREP TIME 15-30 MINUTES COURSE:SNACK RECIPE CUISINE: INDIAN RECIPE DIET:240 CALORIES,9 GMS FAT DIFFICULTY LEVEL:EASY SERVINGS: 4 SERVINGS
HEALTHY TIKKI INGREDIENTS 200 G - BRINJAL/EGGPLANT 3 - BOILED POTATOES 200 G - COTTAGE CHEESE 1 TBSP - FRESH CORIANDER 1 TSP - GREEN CHILLI 1/2 TSP - GRATED GINGER 1/2 TSP - LEMON JUICE 1/2 TSP - CHILLI POWDER 1/2 TSP - AMCHUR POWDER 1/2 TSP - SALT
INSTRUCTIONS ROAST BRINJAL ON A DIRECT FLAME TILL SOFT AND DONE. PEEL AND MASH THE BRINJAL. MAKE THIN ROUNDELS FROM COTTAGE CHEESE (PANEER) AND SPRINKLE SALT, CHILLI POWDER AND LEMON JUICE. TAKE A BOWL, MIX MASHED BRINJAL, MASHED POTATO, GREEN CHILLI, GINGER, MANGO POWDER, CHILLI POWDER AND SALT. TAKE A SMALL PORTION OF THIS MIXTURE IN YOUR HAND, PLACE THE PANEER ROUNDEL OVER IT. WITH THE POTATO MIXTURE COVER THE PANEER ROUNDEL FROM ALL THE SIDES. DRY ROAST IN A NON-STICK PAN ON MEDIUM FLAME FROM BOTH THE SIDES (YOU CAN ADD 2 TBSP OIL IF YOU WISH). SERVE HOT. NOTE SHALLOW FRIED AND HEALTHY RECIPE
BY DIETITIAN PRIYA MITTAL
IFTAAR BIRYANI’S A HEALTHY LIFE STARTS WITH FOOD KASHMIRI PULAO MUGHLAI BIRYANI EXPRESS CHICKEN BIRYANI
PREP TIME 30 MINS COOK TIME 15 MINS TOTAL TIME 45 MINS COURSE: MAIN COURSE CUISINE: INDIAN, KASHMIRIDIET: GLUTEN FREE, VEGETARIAN DIFFICULTY LEVEL: MODERATE SERVINGS: 3 CALORIES: 493KCAL
KASHMIRI PULAO INGREDIENTS FOR KASHMIRI PULAO 1 CUP BASMATI RICE SOAKED IN WATER FOR 20 TO 30 MINUTES 1 INCH CINNAMON 1 TEASPOON CARAWAY SEEDS (SHAHI JEERA) 1 TEJ PATTA (INDIAN BAY LEAF) 3 CLOVES 2 TO 3 GREEN CARDAMOMS 1 TO 2 BLACK CARDAMOMS ½ TEASPOON DRY GINGER POWDER (GROUND GINGER) 1 TEASPOON FENNEL POWDER (GROUND FENNEL) 2 PINCHES SAFFRON STRANDS 2 TO 3 TABLESPOONS GHEE OR ANY NEUTRAL TASTING OIL 2 TO 2.25 CUPS WATER OR AS REQUIRED SALT AS REQUIRED FOR MAKING GARNISH ½ CUP THINLY SLICED ONIONS OR 1 MEDIUM-SIZED 10 TO 12 CASHEWS 10 TO 12 ALMONDS 10 TO 12 WALNUTS 2 TABLESPOONS GHEE OR ANY NEUTRAL TASTING OIL
PREP TIME 30 MINS COOK TIME 15 MINS TOTAL TIME 45 MINS COURSE: MAIN COURSE CUISINE: INDIAN, KASHMIRIDIET: GLUTEN FREE, VEGETARIAN DIFFICULTY LEVEL: MODERATE SERVINGS: 3 CALORIES: 493KCAL
KASHMIRI PULAO
INSTRUCTIONS MAKING KASHMIRI PULAO 1. RINSE BASMATI RICE A FEW TIMES IN WATER UNTIL THE WATER IS CLEAR OF STARCH. SOAK THE RICE IN ENOUGH WATER IN A BOWL FOR 20 TO 30 MINUTES. LATER DRAIN ALL THE WATER AND SET THE SOAKED RICE ASIDE. 2. ON A LOW OR MEDIUM HEAT, HEAT OIL OR GHEE IN A DEEP PAN OR POT. 3. ADD CINNAMON STICK, CARAWAY SEEDS, TEJ PATTA, CLOVES, GREEN CARDAMOMS AND BLACK CARDAMOMS. 4. FRY THE SPICES FOR SOME SECONDS UNTIL THEY CRACKLE AND THE OIL BECOMES FRAGRANT. 5. NOW LOWER THE HEAT OR SWITCH THE HEAT OFF. ADD THE DRY GINGER POWDER AND FENNEL POWDER. MIX AND STIR WELL TAKING CARE THAT YOU DO NOT BURN THESE GROUND SPICES. 6. ADD THE SOAKED BASMATI RICE. MIX GENTLY AND SAUTÉ FOR A MINUTE. 7. ADD WHOLE OR CRUSHED SAFFRON STRANDS. MIX AND SAUTÉ. 8. POUR WATER AND ADD SALT AS REQUIRED. STIR AND MIX AGAIN. CHECK THE TASTE OF THE WATER AND IT SHOULD TASTE A BIT SALTY. COVER THE PAN TIGHTLY AND SIMMER ON MEDIUM-LOW HEAT UNTIL THE RICE GRAINS ARE TENDER. WHEN THE RICE IS COOKING, PREPARE THE GARNISH. MAKING GARNISH 1. HEAT 2 TABLESPOONS GHEE OR OIL IN A FRYING PAN. ADD THE SLICED ONIONS. 2. ALSO ADD A PINCH OF SALT AND SAUTÉ THE ONIONS TILL THEY ARE GOLDEN OR CARAMELIZED AND CRISP. REMOVE WITH A SLOTTED SPOON AND PLACE ON KITCHEN PAPER TISSUES. STIR OFTEN WHEN SAUTÉING THE ONIONS. 3. SOME GHEE OR OIL WILL BE LEFT IN THE PAN. TO THE SAME GHEE OR OIL, ADD THE ALMONDS. FRY THEM UNTIL THEY BECOME CRISP AND CRUNCHY. REMOVE AND PLACE FRIED ALMONDS ON KITCHEN PAPER TISSUES 4. NOW FRY THE CASHEWS TILL THEY ARE CRISP AND LIGHTLY BROWNED. PLACE THEM ON KITCHEN PAPER TISSUES 5. ALSO FRY THE WALNUTS TILL THEY ARE CRISP AND LIGHTLY BROWNED. REMOVE FRIED WALNUTS. PLACE ON KITCHEN PAPER TISSUES 6. COOK THE RICE UNTIL SOFTENED, FLUFFY, TENDER AND ALL THE WATER HAS BEEN ABSORBED. WHEN DONE, FLUFF THE RICE WITH A FORK. 7. WHILE SERVING TOP KASHMIRI PULAO WITH THE CARAMELIZED ONIONS AND THE FRIED NUTS GARNISH. YOU CAN ALSO GARNISH WITH FRESH FRUITS CUBES OF APPLE, PINEAPPLE OR POMEGRANATE ARILS. 8. KASHMIRI PULAO CAN BE ENJOYED AS IS OR WITH A SIDE OF ANY RAITA OR PANEER CURRY OR VEGETABLE CURRY. YOU CAN ALSO SERVE IT WITH DAL-TADKA. NOTES FOR BEST TEXTURE AND TASTE USE AGED BASMATI RICE. ADD YOUR PREFERRED NUTS OR THE ONES THAT ARE EASILY AVAILABLE TO YOU. PINE NUTS AND PISTACHIOS ARE A FEW MORE OPTIONS. DRIED FRUITS LIKE RAISINS CAN ALSO MAKE A GOOD GARNISH. FOR FRESH FRUITS, USE FIRM FRUITS LIKE APPLES OR PINEAPPLE. THEY TASTE GOOD IN THIS PULAO. YOU CAN ALSO ADD POMEGRANATE ARILS. THE RECIPE CAN BE SCALED EASILY TO MAKE A SMALL OR A BIG BATCH. I SUGGEST TO SERVE KASHMIRI PULAO AS SOON AS IT IS MADE. IF YOU HAVE ANY LEFTOVERS, REFRIGERATE FOR ONE DAY ONLY. WHILE REHEATING, SAUTÉ UNTIL WARM OR LIGHTLY HOT IN A SKILLET, FRYING PAN OR STEAM IN A PAN OR INSTANT POT.
PREP TIME 45 MINS COOK TIME 25 MINS TOTAL TIME 1 HR 10 MINS COURSE: MAIN COURSE CUISINE: AWADHI, MUGHLAI, NORTH INDIAN SERVINGS: 4 CALORIES: 696KCAL
MUGHLAI BIRYANI INGREDIENTS FOR COOKING RICE 1.5 CUPS BASMATI RICE OR 300 GRAMS BASMATI RICE 1 INCH CINNAMON 1 MEDIUM TEJ PATTA (INDIAN BAY LEAF OR TAMALPATRA) 2 TO 3 SINGLE STRANDS OF MACE 3 CLOVES 3 GREEN CARDAMOMS 5 CUPS WATER FOR COOKING RICE ½ TEASPOON SALT OR ADD AS REQUIRED FOR WHITE PASTE 10 TO 12 ALMONDS, BLANCHED IN HOT WATER AND PEELED 1 TABLESPOON MELON SEEDS (MAGAZ) SOAKED IN HOT WATER 1 TABLESPOON DESICCATED COCONUT 2 TABLESPOON WATER FOR GRINDING FOR MUGHLAI BIRYANI GRAVY 3 TO 4 TABLESPOON GHEE 10 TO 12 ALMONDS
15 TO 16 RAISINS 10 TO 12 CASHEWS 1 LARGE ONION, THINLY SLICED OR 140 TO 150 GRAMS ONIONS OR 1 CUP TIGHTLY PACKED THINLY SLICED ONIONS 1 MEDIUM SIZED TEJ PATTA (INDIAN BAY LEAF OR TAMALPATRA) 3 CLOVES 1 INCH CINNAMON 2 SINGLE STRANDS OF MACE 3 GREEN CARDAMOMS 1 BLACK CARDAMOM 8 TO 9 BLACK PEPPER 1 TEASPOON CARAWAY SEEDS 1 TABLESPOON GINGER-GARLIC PASTE OR 7 TO 8 GARLIC CLOVES + 1 INCH GINGER, CRUSHED TO A PASTE IN MORTAR-PESTLE 2.5 TO 3 CUPS MIXED VEGGIES (CARROTS, FRENCH BEANS, POTATOES, MUSHROOMS, CAULIFLOWER, BROCCOLI ETC) ⅓ CUP GREEN PEAS, FRESH OR FROZEN ½ TEASPOON KASHMIRI RED CHILI POWDER ½ CUP CURD (YOGURT) ⅔ CUP WATER FOR PRESSURE COOKING ½ TEASPOON GARAM MASALA POWDER OR BIRYANI MASALA POWDER SALT AS REQUIRED FOR LAYERING 150 TO 200 GRAMS PANEER OPTIONAL 3 TABLESPOON WARM MILK + ⅛ TSP SAFFRON STRANDS 2 TABLESPOON CHOPPED MINT LEAVES 2 TEASPOON ROSE WATER OR KEWRA WATER
PREP TIME 45 MINS COOK TIME 25 MINS TOTAL TIME 1 HR 10 MINS COURSE: MAIN COURSE CUISINE: AWADHI, MUGHLAI, NORTH INDIAN SERVINGS: 4 CALORIES: 696KCAL
MUGHLAI BIRYANI
INSTRUCTIONS PREPARATION 1. PICK AND RINSE BASMATI RICE IN RUNNING WATER TILL THE WATER RUNS CLEAR OF STARCH. SOAK THE RICE IN ENOUGH WATER FOR 30 MINUTES. AFTER 30 MINUTES DRAIN THE RICE AND KEEP ASIDE. 2. SOAK 10 TO 12 ALMONDS AND 1 TBSP MELON SEEDS/MAGAZ IN 1/3 CUP HOT WATER FOR 30 MINUTES. 3. LATER DRAIN THE ALMONDS AND MELON SEEDS AND ADD THEM TO SMALL GRINDER JAR. ALSO ADD 1 TBSP DESICCATED COCONUT 4. ADD 2 TBSP WATER AND GRIND TO A SMOOTH PASTE. KEEP THIS WHITE PASTE ASIDE. 5. WHEN THE RICE AND ALMONDS + MELON SEEDS ARE SOAKING PREP THE OTHER INGREDIENTS. RINSE, PEEL AND CHOP ALL THE VEGGIES. 6. SLICE 1 LARGE ONION THINLY (ABOUT 1 HEAPED CUP THINLY SLICED ONION). 7. CRUSH 1 INCH GINGER AND 7 TO 8 MEDIUM GARLIC CLOVES TO A PASTE IN MORTAR-PESTLE. GIVES ABOUT 1 TBSP GINGER-GARLIC PASTE. 8. CHOP A FEW MINT LEAVES. ABOUT 2 TBSP CHOPPED MINT LEAVES. COOKING RICE 1. TAKE A DEEP BOTTOMED PAN. ADD 5 CUPS WATER AND BRING THE WATER TO A BOIL ON A HIGH FLAME. 2. ADD WHOLE SPICES - 1 INCH CINNAMON, 1 MEDIUM TEJ PATTA, 2 TO 3 SINGLE STRANDS OF MACE, 3 CLOVES AND 3 GREEN CARDAMOMS. 3. NOW ADD THE RICE AND ADD 1/2 TSP SALT OR ADD AS REQUIRED. 4. KEEP THE FLAME ON HIGH AND COOK THE RICE. 5. THE RICE HAS TO BE 75% OR ¾ TH COOKED. THE GRAINS SHOULD HAVE A SLIGHT BITE TO THEM WHEN COOKED. THE RICE SHOULD NOT BE FULLY COOKED BUT ALMOST COOKED. 6. NEXT STRAIN THE RICE IN A COLANDER. YOU CAN ALSO RINSE THE RICE GENTLY WITH WATER SO THAT THE GRAINS STOP COOKING. KEEP ASIDE.
PREP TIME 45 MINS COOK TIME 25 MINS TOTAL TIME 1 HR 10 MINS COURSE: MAIN COURSE CUISINE: AWADHI, MUGHLAI, NORTH INDIAN SERVINGS: 4 CALORIES: 696KCAL
MUGHLAI BIRYANI
MAKING VEGETABLE GRAVY FOR MUGHLAI BIRYANI 1. IN A PRESSURE COOKER, HEAT 3 TO 4 TBSP GHEE. 2. ADD 10 TO 12 ALMONDS. FRY THEM TILL THEY GET GOLDEN. REMOVE AND KEEP ASIDE IN A PLATE. 3. NEXT ADD 15 TO 16 RAISINS. FRY THE RAISINS TILL THEY SWELL AND BECOME PLUMP. REMOVE AND KEEP ASIDE. 4. THEN ADD 10 TO 12 CASHEWS AND FRY THEM TILL THE CASHEWS TURN GOLDEN. REMOVE AND KEEP ASIDE. 5. NOW ADD THE THINLY SLICED ONIONS. BEGIN TO STIR AND SAUTÉ THEM ON A LOW TO MEDIUM FLAME. ONIONS TAKE TIME TO COOK, SO ADD A PINCH OF SALT TO QUICKEN THE COOKING PROCESS. 6. SAUTÉ THE ONIONS TILL THEY TURN GOLDEN AND CARAMELIZE. 7. SWITCH OFF THE FLAME. KEEP THE COOKER DOWN. QUICKLY REMOVE 1/2 OF THE FRIED ONIONS FROM THE PRESSURE COOKER AND KEEP ASIDE. 8. KEEP THE COOKER BACK AGAIN ON THE STOVE TOP. ADD WHOLE SPICES - 1 MEDIUM SIZED TEJ PATTA, 3 CLOVES, 1 INCH CINNAMON, 2 SINGLE STRANDS OF MACE, 3 GREEN CARDAMOMS, 1 BLACK CARDAMOM, 8 TO 9 BLACK PEPPER AND 1 TSP SHAH JEERA. (KEEP ALL THE SPICES READY IN A PLATE, SO THAT THE ONIONS DO NOT BURN. ADD ALL IN ONE GO. IF YOU REMOVE THE JARS, ADD ONE BY ONE, THE ONIONS WILL GET BURNT BY THEN. ) 9. NEXT ADD GINGER-GARLIC PASTE. STIR AND SAUTE FOR A FEW SECONDS. 10. ADD THE MIXED VEGGIES AND 1/2 TSP KASHMIRI RED CHILI POWDER. SAUTÉ FOR 2 TO 3 MINUTES. 11. ADD THE GROUND WHITE PASTE, 1/2 CUP FRESH CURD/YOGURT AND 2/3 CUP WATER. 12. MIX AND STIR VERY WELL. 13. SEASON WITH SALT. STIR WELL AND PRESSURE COOK THE VEGETABLE GRAVY FOR 8 TO 9 MINUTES OR 1 TO 2 WHISTLES. 14. WHEN THE PRESSURE SETTLES DOWN ON ITS OWN, CHECK THE GRAVY. IF THE GRAVY LOOKS THIN, THEN DO SIMMER TILL IT BECOMES SLIGHTLY THICK. 15. ADD 1/2 TSP GARAM MASALA POWDER OR BIRYANI MASALA POWDER TO THE GRAVY. MIX WELL. ASSEMBLING AND LAYERING MUGHLAI BIRYANI
PREP TIME 45 MINS COOK TIME 25 MINS TOTAL TIME 1 HR 10 MINS COURSE: MAIN COURSE CUISINE: AWADHI, MUGHLAI, NORTH INDIAN SERVINGS: 4 CALORIES: 696KCAL
MUGHLAI BIRYANI 1. WHEN THE VEGGIES ARE PRESSURE COOKING, SOAK 1/4 TSP SAFFRON STRANDS IN 3 TBSP WARM MILK. 2. GREASE AN HEAT PROOF OVEN SAFE BOWL WITH SOME GHEE OR BUTTER. 3. POUR A FIRST LAYER OF HALF OF THE VEGETABLE GRAVY. 4. ADD SOME PANEER CUBES. 5. LAYER WITH THE RICE. ALSO SPRINKLE SOME OF THE SAFFRON SOAKED MILK ON THE RICE. 6. NOW ADD HALF OF THE FRIED DRY FRUITS, FRIED ONIONS AND HALF OF THE CHOPPED MINT LEAVES EVENLY ALL OVER. 7. LAYER WITH THE REMAINING VEGETABLE GRAVY. ALSO TOP WITH THE REMAINING PANEER CUBES. 8. LAYER WITH HALF OF THE RICE. ALSO SPRINKLE SOME OF THE SAFFRON SOAKED MILK ON THE RICE. 9. REPEAT THE RICE LAYER, FRIED DRY FRUITS, FRIED ONIONS, MINT LEAVES AND SAFFRON MILK. ALSO SPRINKLE EVENLY 2 TSP ROSE WATER OR KEWRA WATER (OPTIONAL). COOKING MUGHLAI BIRYANI 1. SEAL TIGHTLY WITH AN ALUMINUM FOIL. 2. PLACE THE BOWL IN A PREHEATED OVEN AND BAKE VEG BIRYANI AT 200 DEGREES CELSIUS FOR 20 TO 25 MINUTES. 3. ONCE THE BAKING IS DONE, REMOVE THE BOWL FROM THE OVEN AND GIVE A RESTING TIME OF 5 MINUTES BEFORE YOU SERVE THE BIRYANI. 4. SERVE MUGHLAI BIRYANI WITH ONION TOMATO RAITA. NOTES SUBSTITUTIONS YOU CAN MAKE 1. CURD - THICK COCONUT MILK. 2. GHEE - BUTTER OR OIL. 3. MELON SEEDS - PUMPKIN SEEDS. 4. DESICCATED COCONUT - FRESH COCONUT. 5. PANEER - TOFU.
PREP TIME 5 MINS COOK TIME 25 MINS TOTAL TIME 30 MINS RECIPE TYPE: MAIN CUISINE: INDIAN SERVES: 6 PEOPLE
EXPRESS CHICKEN BIRYANI INGREDIENTS FOR COOKING CHICKEN CHICKEN DICED, BONE-IN12 PIECES GREEN CHILI, CHOPPED- 3 GINGER-GARLIC PASTE- 1 TBSP ONION, CHOPPED- 3, LARGE TOMATO, CHOPPED- 1 CHILI POWDER- 1 TSP TURMERIC POWDER- ¼ TSP FENNEL POWDER- 2 TSP GARAM MASALA- 1 TSP SALT- ½ TSP LEMON JUICE- 1 TBSP YOGURT- 3 TBSP MINT LEAVES- 7 LEAVES CILANTRO, CHOPPED- 2 HANDFUL
FOR COOKING RICE BASMATI RICE- 2 ½ CUPS CUMIN SEEDS- 1 TSP WHOLE CARDAMOM- 2 WHOLE CLOVES- 2 BAY LEAVES- 2 WATER- 2 CUPS SALT- ½ TSP GHEE- 1 TBSP FOR GARNISHING GHEE- 2 TBSP SAFFRON- 2 PINCHES, SOAKED IN 1 TBSP WATER CASHEW NUTS, ROASTED IN GHEE- ¼ CUP FRIED ONION- 1 ONION FRIED IN OIL TILL GOLDEN BROWN (TASTES BETTER WITH FRIED ONION)
PREP TIME 5 MINS COOK TIME 25 MINS TOTAL TIME 30 MINS RECIPE TYPE: MAIN CUISINE: INDIAN SERVES: 6 PEOPLE
EXPRESS CHICKEN BIRYANI
1. INSTRUCTIONS 2. COMBINE THE RICE ALONG WITH CUMIN SEEDS, WHOLE CARDAMOM, WHOLE CLOVES, BAY LEAVES, SALT, GHEE AND WATER. COOK RICE IN A RICE COOKER. KEEP ASIDE. 3. IN A LARGE COOKING PAN, COMBINE ALL THE ABOVE MENTIONED INGREDIENTS FOR COOKING CHICKEN. COOK COVERED TILL CHICKEN HAS COOKED WELL AND THE WATER HAS DRIED OFF- ABOUT 35 MINUTES. 4. ADD THE COOKED RICE TO THE COOKED CHICKEN, COMBINE WELL. 5. ADD THE GHEE AND COMBINE TO THE RICE. 6. DRIZZLE THE SAFFRON OVER THE RICE. 7. ADD ROASTED CASHEW NUTS AND FRIED ONION, COMBINE WELL. 8. REMOVE FROM THE HEAT AND KEEP COVERED FOR A FEW MINUTES. 9. SERVE WARM WITH RAITA AND SALAD.
BY DIETITIAN PRIYA MITTAL
IFTAR CURRIES A HEALTHY LIFE STARTS WITH FOOD PESHAWARI CHOLE KADAI MUSHROOM HARIYAALI CHICKEN HALEEM RECIPE, HYDERABADI WITH BEEF OR MUTTON
PREP TIME9 HRS COOK TIME45 MINS TOTAL TIME9 HRS 45 MINS COURSE: MAIN COURSE CUISINE: NORTH INDIAN DIET: GLUTEN FREE, VEGANDIFFICULTY LEVEL: MODERATE SERVINGS: 5 CALORIES: 239KCAL
PESHAWARI CHOLE INGREDIENTS FOR PRESSURE COOKING WHITE CHICKPEAS 1 CUP DRIED WHITE CHICKPEAS (GARBANZO BEANS, KABULI CHANA OR SAFED CHOLE) 200 GRAMS 3 CUPS WATER - FOR SOAKING CHICKPEAS 2.5 TO 3 CUPS WATER - FOR PRESSURE COOKING THE CHICKPEAS 2 TO 3 DRIED AMLA OR INDIAN GOOSEBERRY OR 1 BLACK TEA BAG, OPTIONAL ½ TEASPOON SALT OR ADD AS REQUIRED INGREDIENTS FOR GRAVY ⅓ CUP FINELY CHOPPED ONIONS OR 1 MEDIUM-SIZED ½ CUP FINELY CHOPPED TOMATOES OR 1 MEDIUM-SIZED ½ TEASPOON GINGER-GARLIC PASTE OR 2 TO 3 SMALL GARLIC CLOVES + ½ INCH GINGER, CRUSHED TO A PASTE IN A MORTAR-PESTLE ¼ TEASPOON TURMERIC POWDER (GROUND TURMERIC) ½ TEASPOON RED CHILI POWDER OR CAYENNE PEPPER
TEASPOON GARAM MASALA POWDER - OPTIONAL TO 1 TEASPOON AMCHUR POWDER (DRY MANGO POWDER), OPTIONAL AND ONLY TO BE ADDED WHEN YOU DO NOT HAVE DRY POMEGRANATE SEEDS 2 TO 3 GREEN CHILIES - SLIT 1 TO 1.25 CUPS WATER OR THE STOCK IN WHICH THE CHICKPEAS WERE COOKED 1.5 TO 2 TABLESPOONS OIL SALT AS REQUIRED SPICES FOR CHANA MASALA POWDER 2 BLACK CARDAMOMS 1 INCH CINNAMON 3 TO 4 BLACK PEPPERCORNS 2 CLOVES 1 TEJ PATTA (INDIAN BAY LEAF) - MEDIUM SIZED ¼ TEASPOON CAROM SEEDS (AJWAIN) 1 TEASPOON CUMIN SEEDS 1 TEASPOON CORIANDER SEEDS 1 TEASPOON FENNEL SEEDS ½ TEASPOON DRY POMEGRANATE SEEDS 1 TO 2 KASHMIRI DRY RED CHILIES FOR GARNISHING 2 TO 3 TABLESPOONS CHOPPED CORIANDER LEAVES (CILANTRO) ½ TO 1 INCH GINGER - JULIENNE 1 MEDIUM ONION SLICED OR CHOPPED 1 MEDIUM TOMATO SLICED OR CHOPPED 1 LEMON OR LIME, SLICED OR QUARTERED ¼ ¾
PREP TIME 5 MINS COOK TIME 25 MINS TOTAL TIME 30 MINS RECIPE TYPE: MAIN CUISINE: INDIAN SERVES: 6 PEOPLE
1.
PESHAWARI CHOLE
LOWER THE HEAT AND THEN ADD ALL OF THE POWDERED CHOLE MASALA THAT WE GROUND, TOGETHER WITH THE RED CHILI POWDER, TURMERIC POWDER AND GARAM MASALA POWDER (OPTIONAL). 2. STIR AND MIX THE DRY GROUND SPICES AND THEN ADD SLIT GREEN CHILIES 3. ADD THE COOKED CHICKPEAS. MIX WELL. 4. ADD SALT ACCORDING TO TASTE. THEN ADD ABOUT 1 TO 1.25 CUPS OF THE STOCK IN WHICH THE CHICKPEAS WAS COOKED. YOU CAN ALSO ADD WATER INSTEAD. 5. STIR AND COVER THE PAN WITH A LID. 6. COOKING CHOLE MASALA 7. SIMMER ON A LOW TO MEDIUM HEAT. YOU CAN ALSO COOK THE CHANA MASALA WITHOUT THE LID. 8. THE GRAVY WILL THICKEN AND REDUCE. MASH A FEW CHICKPEAS AS THIS HELPS IN THICKENING THE GRAVY. 9. SIMMER TILL YOU GET THE CONSISTENCY YOU PREFER. THE CONSISTENCY OF THIS CURRY IS NOT THIN, BUT MEDIUM CONSISTENCY OR SEMI-DRY. FOR THICK OR SEMI-DRY CONSISTENCY ADD LESS WATER. 10. IF YOU HAVE NOT ADDED DRY POMEGRANATE SEEDS WHILE ROASTING THE SPICES, THEN YOU NEED TO ADD AMCHUR POWDER (DRY MANGO POWDER) NOW. MIX AND STIR WELL. 11. SERVE THE PUNJABI CHANA MASALA WITH KULCHA, BHATURA, POORI, ROTI, NAAN, BREAD WITH A SIDE OF SLICED ONIONS, TOMATOES AND LEMON OR LIME WEDGES. 12. WHILE SERVING GARNISH WITH CORIANDER LEAVES AND GINGER JULIENNE. 13. THIS CHOLE MASALA ALSO TASTES GOOD WITH STEAMED RICE OR JEERA RICE OR SAFFRON RICE.
PREP TIME 5 MINS COOK TIME 25 MINS TOTAL TIME 30 MINS RECIPE TYPE: MAIN CUISINE: INDIAN SERVES: 6 PEOPLE
PESHAWARI CHOLE
1. NOTES 2. RECIPE NOTES 3. FOR DRIED CHICKPEAS ENSURE THAT THEY ARE FRESH AND WITHIN THEIR SHELF PERIOD. OLD OR AGED CHICKPEAS WILL TAKE A LOT OF TIME TO COOK AND ALSO DON'T TASTE GOOD. 4. IF YOU DON'T HAVE DRY MANGO POWDER (AMCHUR) OR DRIED POMEGRANATE SEEDS THEN ADD LIME OR LEMON JUICE TOWARDS THE END ONCE THE DISH IS COMPLETE. 5. YOU CAN ALSO USE 3 CUPS OF CANNED CHICKPEAS AND ADD THEM ONCE THE TOMATOES AND GROUND SPICES ARE SAUTÉED WELL. 6. YOU CAN SKIP MAKING THE CHANA MASALA POWDER FROM SCRATCH AND ADD 2 TO 3 TABLESPOONS OF PACKAGED CHANA MASALA POWDER INSTEAD. 7. COOKING CHICKPEAS IN PAN OR POT: 8. YOU HAVE TO TAKE ENOUGH WATER IN THE POT WHILE COOKING THE CHICKPEAS. IT TAKES A LOT OF TIME THOUGH. FOR 1.5 TO 2 CUPS OF SOAKED & DRAINED CHICKPEAS, YOU CAN TAKE ABOUT 4 TO 5 CUPS OF WATER. 9. ADDING A PINCH OF BAKING SODA IN THE WATER ALONG WITH SALT, ALSO HELPS IN THE COOKING PROCESS AND THE CHICKPEAS BECOME REALLY SOFT WHEN COOKED. 10. YOU CAN ADD ABOUT 1 TEASPOON OF SALT WHILE COOKING THE CHICKPEAS. A LITTLE LESS SALT IS ALSO ALRIGHT. I USUALLY ADD LESS SALT. 11. COVER THE POT AND COOK THE CHICKPEAS. IF THE WATER STARTS TO BECOME FROTHY, THEN REMOVE THE LID AND COOK CHICKPEAS FOR SOME MINUTES. REMOVE THE SCUM IF THERE IS ANY WHILE COOKING THE CHICKPEAS.
PREP TIME10 MINS COOK TIME20 MINS TOTAL TIME30 MINS COURSE: MAIN COURSECUISINE: NORTH INDIAN, PUNJABIDIET: GLUTEN FREE, VEGANDIFFICULTY LEVEL: EASY SERVINGS: 3 CALORIES: 197KCAL
KADAI MUSHROOM INGREDIENTS FOR KADAI MASALA 1 TABLESPOON CORIANDER SEEDS 3 TO 4 DRY RED CHILIES - BROKEN AND DESEEDED IF PREFERRED ½ TEASPOON CUMIN SEEDS ½ INCH CINNAMON 1 GREEN CARDAMOM 2 CLOVES 3 TO 4 WHOLE BLACK PEPPER 1 SINGLE STRAND OF MACE - OPTIONAL OTHER INGREDIENTS 200 TO 250 GRAMS BUTTON MUSHROOMS SLICED ½ CUP THINLY SLICED CAPSICUM - OR 1 MEDIUM-SIZED CAPSICUM (RED OR GREEN OR YELLOW BELL PEPPER) 1 CUP CHOPPED TOMATOES - PUREED OR ABOUT ¾ CUP TOMATO PUREE OR 2 MEDIUMSIZED TOMATOES (USE TOMATOES WHICH ARE RIPE, RED AND NOT TOO TANGY) ½ CUP FINELY CHOPPED ONIONS OR 1 MEDIUM-SIZED ONION
1 TEASPOON GINGER-GARLIC PASTE OR 1 INCH GINGER + 3 TO 4 SMALL TO MEDIUM-SIZED GARLIC, CRUSHED IN A MORTAR-PESTLE 1 TEASPOON CRUSHED KASURI METHI (DRY FENUGREEK LEAVES) ¼ TEASPOON TURMERIC POWDER - OPTIONAL ½ CUP WATER OR 125 ML WATER 3 TABLESPOONS OIL - SUNFLOWER OIL OR ANY NEUTRAL VEGETABLE OIL SALT AS REQUIRED FOR GARNISHING 1 TO 2 TABLESPOON CHOPPED CORIANDER LEAVES (CILANTRO) 1 INCH GINGER - JULIENNE VARIATIONS 1 OR 2 TABLESPOONS CREAM - LOW FAT 25 TO 35 % CREAM CAN BE ADDED RIGHT AT THE END AND MIXED WITH THE GRAVY ¼ TEASPOON GARAM MASALA POWDER OR PUNJABI GARAM MASALA- GARAM MASALA POWDER CAN BE ADDED WHEN YOU ADD THE KASURI METHI (DRY FENUGREEK LEAVES)
PREP TIME 5 MINS COOK TIME 25 MINS TOTAL TIME 30 MINS RECIPE TYPE: MAIN CUISINE: INDIAN SERVES: 6 PEOPLE
KADAI MUSHROOM 1. INSTRUCTIONS 2. MAKING KADAI MASALA 3. FIRST DRY ROAST ALL THE SPICES MENTIONED ABOVE FOR THE KADAI MASALA, ON A LOW FLAME IN A KADAI OR WOK OR A PAN TILL FRAGRANT. DON'T BURN THEM. 4. ONCE THE SPICES COOL DOWN, ADD THEM TO A GRINDER JAR. 5. GRIND TO A SEMI FINE POWDER. YOU CAN ALSO GRIND TO A FINE POWDER. KEEP THE GROUND KADAI MASALA ASIDE. 6. IN THE SAME JAR, ADD CHOPPED TOMATOES. BLEND THE TOMATOES TO A SMOOTH PUREE. KEEP ASIDE. 7. RINSE, WIPE AND THEN SLICE THE MUSHROOMS. ALSO THINLY SLICE THE BELL PEPPER & CHOP THE ONIONS ETC. KEEP THE VEGGIES ASIDE. 8. SAUTÉING MUSHROOMS 9. HEAT OIL IN A KADAI OR PAN. ADD THE SLICED MUSHROOMS. 10. STIR & SAUTÉ THE SLICED MUSHROOMS. FIRST YOU WILL SEE THE MUSHROOMS RELEASING A LOT OF WATER. 11. THEN LATER THE WATER EVAPORATES. SAUTE TILL THE MUSHROOMS GET BROWNED FROM THE EDGES. 12. REMOVE THE MUSHROOMS AND KEEP ASIDE. 13. MAKING DRY KADAI MUSHROOM 14. IN THE SAME OIL, ADD FINELY CHOPPED ONIONS. SAUTE THE ONIONS TILL TRANSLUCENT OR LIGHT GOLDEN. 15. NOW ADD THE GINGER-GARLIC PASTE AND SAUTE TILL THEIR RAW AROMA DISAPPEARS. 16. ADD THE TOMATO PUREE. STIR AND SAUTE TILL YOU SEE SOME OIL RELEASING FROM THE SIDES. 17. THEN ADD THE SLICED CAPSICUM (BELL PEPPER). STIR AND SAUTE FOR 5 TO 6 MINUTES ON A LOW FLAME 18. ADD THE GROUND KADAI MASALA WHICH WE MADE. YOU CAN ALSO ADD ¼ TSP TURMERIC POWDER AT THIS STEP. ADDING TURMERIC POWDER IS OPTIONAL THOUGH. 19. THEN ADD ½ CUP WATER. SEASON WITH SALT. 20. STIR & BRING THE GRAVY TO A SIMMER ON A LOW FLAME TILL YOU SEE A FEW SPECKS OF OIL ON TOP. 21. ADD THE SAUTÉED MUSHROOMS AND MIX VERY WELL. YOU CAN ADD SOME MORE WATER IF THE GRAVY LOOKS VERY DRY. 22. LASTLY ADD CRUSHED KASURI METHI (DRY FENUGREEK LEAVES) AND MIX WELL. SWITCH OFF THE HEAT. 23. SERVE KADAI MUSHROOM DRY HOT WITH ROTI, PARATHA OR NAAN. WHILE SERVING YOU CAN GARNISH WITH GINGER JULIENNE AND CHOPPED CORIANDER LEAVES. 24. NOTES 25. SPICES: USE FRESH SPICES WHICH ARE IN THEIR SHELF-LIFE. THE SPICES ARE ROASTED TILL THEY ARE AROMATIC. DO NOT BROWN THEM TOO MUCH OR BURN THEM. 26. MUSHROOMS: OTHER VARIETIES OF MUSHROOMS CAN ALSO BE USED INSTEAD OF BUTTON MUSHROOMS. 27. DRIED RED CHILLIES: THE COLOR, SPICE, PUNGENCY AND HEAT FACTOR IN THE DISH DEPENDS ON THE TYPE OF RED CHILIES USED. SO YOU CAN INCREASE OR DECREASE THE AMOUNT OF RED CHILIES AS PER THEIR HEAT & PUNGENCY. CHILLIES WHICH ARE NOT SPICY LIKE KASHMIRI CHILLIES OR BYADAGI CHILLIES CAN BE USED AND THEY ALSO GIVE A DEEP ORANGE COLOR TO THE DISH. 28. BELL PEPPER: YOU CAN USE A MIX OF RED OR GREEN OR YELLOW BELL PEPPERS OR JUST ONE COLORED BELL PEPPER. 29. TOMATOES: USE TOMATOES WHICH ARE NOT VERY TART OR SOUR. YOU CAN EVEN USE PACKAGED TOMATO PUREE. WHEN USING PACKAGED TOMATO PUREE, ADD SOME MORE WATER AS THEY HAVE A THICK CONSISTENCY.
PREP TIME 10 MINUTES COOK TIME 10 MINUTES RESTING TIME 20 MINUTES TOTAL TIME 40 MINUTES SERVING S9 SKEWERS CALORIES 228KCAL
HARIYALI CHICKEN TIKKA RECIPE EQUIPMENT WOODEN SKEWERS INGREDIENTS 2 CHICKEN BREAST ,CUT IN TO CUBES (500 GRAMS) GREEN PASTE FOR MARINATION 1 CUP CILANTRO LEAVES ,LOOSELY PACKED ½ CUP MINT LEAVES ,LOOSELY PACKED 2-5 SMALL GREEN CHILLIES OR 1 ½ TABLESPOON GREEN CHILLI PASTE ,ADJUST HEAT TO TASTE 4-5 CLOVES GARLIC OR ½ TABLESPOON GARLIC PASTE 1 INCH GINGER OR ½ TABLESPOON GINGER PASTE 1 TEASPOON DRY ROASTED CUMIN SEED* ¾ TEASPOON GARAM MASALA POWDER 2 TABLESPOON LEMON JUICE 1 TEASPOON SALT OR TO TASTE 2 TABLESPOON CREAM ,OR YOGURT FOR LOW FAT 2 TABLESPOON OIL ,MORE TO BRUSH WHILE COOKING. LITTLE WATER FOR GRINDING
INSTRUCTIONS 1. WASH AND PAT DRY CHICKEN, SET ASIDE. 2. GRIND ALL INGREDIENTS EXCEPT CHICKEN IN THE BLENDER WITH AS LITTLE WATER AS POSSIBLE. 3. APPLY GREEN MARINADE OVER THE CHICKEN AND LET IT REST ON KITCHEN COUNTER FOR AT LEAST 20 MINUTES (OR PREFERABLY FOR 4-12 HOURS IN FRIDGE.) 4. THREAD THE MARINATED CHICKEN IN WOODEN SKEWERS. (OPTIONAL) TO COOK ON PAN 1. HEAT A PIECE OF CHARCOAL UNTIL RED HOT.( IF SMOKING) 2. COOK ON HIGH HEAT FOR 8-10 MINUTES ON A GRILL PAN AND TURN THE CHICKEN AFTER 4 MINUTES. HARYALI CHICKEN IS READY WHEN YOU SEE CHARRED LINES ON THE CHICKEN. 3. SMOKE CHICKEN BY PLACING HOT SKEWERS IN A POT. PLACE A THE RED CHARCOAL OVER A FOIL IN THE POT. DRIZZLE FEW DROPS OF OIL ON HOT CHARCOAL AND IMMEDIATELY COVER THE POT. LET CHICKEN REST FOR 4-5 MINUTES THEN SERVE WITH ANY GARLIC DIP. TO BAKE IN OVEN 1. PREHEAT OVEN AT 350 F. PLACE CHICKEN ON THE BAKING TRAY AND BAKE FOR 15-20 MINUTES UNTIL WATER RUNS CLEAR. FLIP THE CHICKEN MIDWAY FOR EVEN COOKING. YOU MAY SMOKE THE CHICKEN AFTER BAKING. TO GRILL OVER BARBECUE PIT 1. (MAKE SURE YOUR WOODEN SKEWERS ARE SOAKED IN WATER FOR 4-6 HOURS, WOODEN SKEWERS DO NOT CATCH FIRE.) 2. PLACE CHICKEN SKEWER ON BARBECUE GRILL AND COOK FOR ABOUT 8 MINUTES UNTIL CHARRED THEN SERVE IMMEDIATELY. NOTES FOR DRY ROASTING CUMIN JUST HEAT CUMIN IN A PAN ON MEDIUM HEAT AND STIR UNTIL CUMIN IS FRAGRANT. TRANSFER CUMIN TO A PLATE AND USE AS NEEDED.
CUISINE HYDERABADI, INDIAN, PAKISTANI KEYWORDBEEF HALEEM RECIPE, HALEEM RECIPE PREP TIME10 MINUTES COOK TIME1 HOUR 30 MINUTES SOAKING TIME (NON ACTIVE)4 HOURS TOTAL TIME1 HOUR 40 MINUTES SERVINGS16 SERVINGS CALORIES427KCAL
HARIYALI CHICKEN TIKKA RECIPE
INGREDIENTS FOR GRAINS AND LENTILS 1 ½ CUP WHOLE WHEAT KERNELS OR BROKEN WHEAT (300 GRAM) ½ CUP BARLEY JAAV, (100 GRAMS) ¼ CUP RICE ¼ CUP RED LENTIL MASOOR DAAL OR SUBSTITUTE WITH BENGAL GRAM ¼ CUP YELLOW LENTIL MOONG DAL OR SUBSTITUTE WITH BENGAL GRAM ¾ CUP BENGAL GRAM CHANNA DAL 2 TABLESPOON GREEN CHILLI PASTE 2 TABLESPOON GINGER PASTE 2 TABLESPOON GARLIC PASTE 1 TEASPOON SALT OR MORE TO TASTE FOR MEAT CURRY ¼ CUP OIL 2 LARGE ONION , THINLY SLICED 6-8 TABLESPOON HALEEM SPICE MIX LESS OR MORE TO TASTE 1 KG BEEF OR LAMB/MUTTON BONELESS (CAN ADD EXTRA BONES TOO) SEE NOTES 1 2 CUP WATER TEMPERING ½ CUP OF OIL USE OIL USED TO FRY SLICED ONIONS 2 TABLESPOON CHOPPED GINGER 2 TABLESPOON CHOPPED GARLIC 1 TEASPOON CUMIN SEEDS 12-15 CURRY LEAVES SUBSTITUTE WITH MINT LEAVES 4-6 ROUND BUTTON CHILLES FOR GARNISH AND CONDIMENTS 6 MEDIUM ONIONS SKIP IF USING READY-MADE FRIED ONIONS. GINGER SLICED MINT LEAVES CHAT MASALA GREEN CHILLIES SLICED, LESS SPICY ONES
CUISINE HYDERABADI, INDIAN, PAKISTANI KEYWORDBEEF HALEEM RECIPE, HALEEM RECIPE PREP TIME10 MINUTES COOK TIME1 HOUR 30 MINUTES SOAKING TIME (NON ACTIVE)4 HOURS TOTAL TIME1 HOUR 40 MINUTES SERVINGS16 SERVINGS CALORIES427KCAL
HARIYALI CHICKEN TIKKA RECIPE
INSTRUCTIONS FOR WHEAT AND LENTILS 1. TAKE WHEAT AND BARLEY IN A POT. WASH AND SOAK FOR 4 HOURS AT LEAST OR PREFERABLY OVERNIGHT. 2. COMBINE LENTIL AND RICE IN ANOTHER POT. WASH AND SOAK FOR 2 HOURS. 3. TAKE SOAKED LENTILS, WHEAT AND BARLEY IN A LARGE HEAVY BOTTOMED POT. ADD SALT, GINGER, GARLIC, GREEN CHILLI PASTE AND WATER. THE LEVEL OF WATER SHOULD BE 2 INCH ABOVE THE GRAINS. BRING IT TO A BOIL THEN REDUCE HEAT TO SLOW, COVER THE LID TIGHTLY AND COOK FOR 60-90 MINUTES UNTIL WHEAT GRAINS ARE SOFT AND MUSHY. KEEP STIRRING AT INTERVALS. FOR MEAT CURRY 1. IN ANOTHER POT FRY THINLY SLICED ONIONS UNTIL GOLDEN. 2. NOW ADD MEAT AND HALEEM SPICE MIX TO IT. MIX WELL AND STIR FRY ON HIGH HEAT FOR 2-3 MINUTES UNTIL THE COLOR OF MEAT CHANGES. THEN FILL THE POT WITH JUST ENOUGH TO BARELY COVER THE MEAT. BRING IT TO BOIL, THEN COVER THE POT TIGHTLY AND COOK FOR 30-45 MINUTES UNTIL TENDER. MEAT CURRY IS READY, LET IT COOL. 3. REMOVE MEAT (AND BONES, IF USING) FROM THE CURRY WITH A SLOTTED SPOON, SET ASIDE. ADD THE GRAVY TO THE GRAINS AND LENTIL AND BLEND IT WITH AN IMMERSION BLENDER. ( ADD COLD WATER IF THE MIXTURE IS TOO THICK TO AVOID TOO MUCH STRAIN ON THE MACHINE.) 4. SHRED THE MEAT IN THE FOOD PROCESSOR IN BATCHES. (DISCARD THE BONES, IF USED.) ADD THE SHREDDED MEAT AND YOGURT IN THE HALEEM. MIX WELL AND COOK FURTHER ON SLOW HEAT AND KEEP STIRRING AT INTERVAL TO AVOID STICKING FROM BOTTOM. GHOTNA 1. STIR WITH A GHOTNA OR A STURDY WOODEN SPATULA IN A CIRCULAR MOTION FOR 5-10 MINUTES WITH INTERVALS FOR STICKY AND HOMOGENISED TEXTURE. IF THE HALEEM IS VERY THICK ADD WATER AND ADJUST CONSISTENCY. 2. DO A TASTE TEST AND ADJUST SALT. ADJUST HEAT IF NEEDED BY ADDING MORE HALEEM SPICE MIX. FOR TEMPERING 1. IN A PAN HEAT OIL AND FRY GARLIC UNTIL LIGHTLY GOLDEN. THEN ALL THE INGREDIENTS OF TEMPERING AND FRY FOR ONE MINUTE. ADD TEMPERING IN THE HALEEM POT AND MIX WELL. HALEEM IS READY. FOR GARNISH 1. FRY SLICED ONION IN PAN UNTIL GOLDEN. WORK IN TWO BATCHES. SPREAD ONIONS ON KITCHEN TOWEL SO IT GETS CRISPY.( SKIP THIS STEP IF USING STORE BROUGHT FRIED ONIONS.) SERVE HALEEM 1. FILL A LARGE BOWL WITH HOT HALEEM. GARNISH WITH FRIED ONIONS, MINT, AND GINGER SLICES. HEAT 2-3 TABLESPOON OF OIL UNTIL SMOKING HOT AND DRIZZLE OVER THE BOWL OF HALEEM. THIS STEP IS OPTIONAL.SERVE WITH LEMON WEDGES AND A PLACE OF CONDIMENT ON THE SIDE. 2. HEAT 2-3 TABLESPOON OF OIL UNTIL SMOKING HOT AND DRIZZLE OVER THE BOWL OF HALEEM. THIS STEP IS OPTIONAL. SERVE WITH LEMON WEDGES AND A PLATE OF CONDIMENTS ON THE SIDE. NOTES MEAT OPTION: USE BEEF SHANK FOR BEST RESULT AND THIS CUT GIVES THOSE THREAD OF MEAT IN THE FINAL DISH. HALEEM CAN BE MADE WITH RED MEAT IN THE FORM OF BEEF, LAMB, AND MUTTON OR CAMEL. BONES: FATS FROM BONES GREATLY INCREASE THE TASTE OF HALEEM, SPECIALLY THE ONES WITH BONE MARROW. ADD UP TO 1 KG BONE (WEIGH BONELESS MEAT SEPARATELY) IN MEAT CURRY. WHEN CURRY IS COOKED SEPARATE BONES AND DISCARD. FOLLOW THE REST OF INSTRUCTIONS IN THE RECIPE.
BY DIETITIAN PRIYA MITTAL
IFTAAR BREADS & ROTIS A HEALTHY LIFE STARTS WITH FOOD KEEMA NAAN MISSI ROTI BAJRA ROTI
COURSE DINNER RECIPES CUISINEPAKISTANI KEYWORD KEEMA NAAN PREP TIME 2 HOURS COOK TIME 30 MINUTES TOTAL TIME2 HOURS 30 MINUTES SERVINGS5 SERVINGS (4 NAAN) CALORIES843KCAL
KEEMA NAAN INGREDIENTS FOR THE DOUGH 4 CUPS PLAIN FLOUR ABOUT 500 GRAMS, MORE FOR DUSTING 4 TABLESPOON YOGURT 2 TEASPOON SALT ½ TABLESPOON SUGAR 2 TEASPOON INSTANT YEAST 2 TABLESPOON OIL MORE FOR COATING ½ CUP MILK ½ CUP LUKEWARM WATER OR AS NEEDED FOR THE STUFFING 500 GRAM GROUNDMEAT FINELY GROUNDED AGAIN IN A CHOPPER (LAMB, BEEFOR CHICKEN) 1 CUP FINELY CHOPPED ONIONS ABOUT 1 AND HALF ONION 2 TABLESPOON GINGER PASTE 1 TABLESPOON GARLIC PASTE 1 TABLESPOON DRIED POMEGRANATE ARILS OR 1 TABLESPOON POMEGRANATE MOLASSES OR 2 TABLESPOON LEMON JUICE 1 TABLESPOON CORIANDER SEEDS PREFERABLY ROASTED AND CRUSHED 1 TABLESPOON CUMIN SEEDS PREFERABLY ROASTED AND CRUSHED ½ TABLESPOON RED CHILI FLAKES 1 TEASPOON SALT ½ TEASPOON RED CHILI POWDER SKIP FOR LESS SPICY ½ TEASPOON TURMERIC ½ TEASPOON BLACK PEPPER 2 TABLESPOON BUTTER 3 GREEN CHILI FINELY CHOPPED ½ CUP CORRIANDER/ CILANTRO LEAVES ¼ CUP CHOPPED MINT LEAVES FOR NAAN ½ CUP YOGURT 2 TABLESPOON SESAME SEEDS 2 TABLESPOON BUTTER OR OIL FOR BRUSHING
COURSE DINNER RECIPES CUISINEPAKISTANI KEYWORD KEEMA NAAN PREP TIME 2 HOURS COOK TIME 30 MINUTES TOTAL TIME2 HOURS 30 MINUTES SERVINGS5 SERVINGS (4 NAAN) CALORIES843KCAL
KEEMA NAAN INSTRUCTIONS PREPARE THE DOUGH 1. MIX FLOUR, YOGURT, EGG, SALT, SUGAR, AND YEAST IN A BOWL. THE MIXTURE WILL BE CRUMBLY. 2. PROTIP: YOU CAN PROOF THE YEAST BY MIXING YEAST FIRST, SUGAR, AND WARM WATER IN A BOWL AND THEN LET IT RISE FOR 5 MINUTES. NO NEED TO DO THIS STEP IF USING INSTANT YEAST FROM THE SACHET. 3. GRADUALLY ADD MILK AND BRING THE FLOUR TOGETHER WITH HANDS. THEN ADD WATER AS NEEDED AND NEED A SOFT DOUGH. 4. DRIZZLE SOME OIL ON THE DOUGH AND COAT EVENLY. COVER THE BOWL AND KEEP IT IN A WARM DRY PLACE. LET THE DOUGH TO RISE FOR 1 HOURS OR UNTIL IT DOUBLES IN SIZE. MARINATE THE STUFFING 1. WHILE THE DPUGH RISES PREAPARE THE STUFFING. MIX ALL THE INGREDIENT OF STUFFING IN A BOWL AND SET ASIDE. 2. PROTIP: THE MINCE SHOULD BE FINLELY GROUNDED WHICH CAN BE ATTAINED BY GRINDING MINCE AGAIN IN THE CHOPPER. IF YOU WISH TO USE COOKED MINCE STUFFING, FIND INSTRUCTIONS IN NOTES. FOR NAAN 1. WHEN THE DOUGH HAS DOUBLED IN SIZE, PUNCH THE AIR OUT. TRANSFER DOUGH TO THE WORKING SURFACE. GREASE YOUR HAND WITH OIL AND KNEAD AGAIN FOR 1 MINUTES. 2. DIVIDE THE DOUGH INTO FOUR EQUAL BALLS. DUST EACH BALL WITH FLOUR AND START ROLLING THE DOUGH BALL INTO A 4-INCH CIRCLE. 3. ADD THE STUFFING IN THE CENTRE AND BRING THE ENDS IN THE MIDDLE BY PINCHING ALL CORNERS IN TO MAKE A STUFFED DOUGH BALL. 4. PRE-HEAT THE OVEN TOP GRILL AT 400 F OR 200 C. 5. DUST WITH FLOUR AND GENTLY ROLL INTO THE NAAN. USING FINGERS MAKE DEPRESSION ALL AROUND SO THE EDGES ARE A BIT HIGHER THAN THE CENTRE. 6. USING THE BOTTOM OF A WOODEN SPOON POKE HOLES ALL OVER THE DOUGH SO THE NAAN DOESNT BUBBLE WHILE COOKING. COOK NAAN 1. HEAT A GRIDDLE (TAWA) OR NON STICK PAN. TRANFER NAAN ON THE PAN WITH HELP OF A PLATE. (SLIDE A FLAT PLATE UNDER THE NAAN TO LIFT IT.) BRUSH THE TOP AND SIDES OF NAAN WITH YOGURT, SPRINKLE SESAME SEEDS. COOK FOR 5-7 MINUTES ON LOW FLAME UNTIL THE BOTTOM IS GOLDEN BROWN. 2. THEN TRANSFER THE NAAN TO THE MIDDLE RACK OF THE PREHEATED OVEN. ALSO LIT THE BROILER SIMULATANOUESLY WITH OVEN. BAKE FOR 5-7 UNTIL NAAN IT IS GOLDEN BROWN FROM THE TOP. REMOVE NAAN TO A PLATE AND BRUSH WITH MELTED BUTTER OR OIL. SERVE FRESHLU BAKED. NOTES INSTRUCTIONS TO MAKE COOKED KEEMA STUFFING: IN A PAN ADD MINCED MEAT AND ½ CUP WATER. COOK UNTIL WATER DRIES. NOW ADD OIL AND FRY THE MINCE. ADD ALL THE SPICES EXCEPT GREEN CHILLIES, ½ CHOPPED ONION AND CORIANDER. LET THE MINCE COOK UNTIL IT’S BROWN AND WELL DONE. NOW MIX THE ONION, GREEN CHILLIES AND CORIANDER AND MINT LEAVES IN HOT KEEMA AND TURN OFF THE HEAT. SET ASIDE TO COOL. THE KEEMA STUFFING SHOULD BE ABSOLUTELY DRY. (USE COOKED KEEMA STUFFING IF MAKING NAAN ON THE STOVE TOP WITHOUT AN OVEN.) INSTRUCTION FOR COOKING WITHOUT THE OVEN: AFTER FOLLOWING STEPS "FOR NAAN" FOR THESE STEPS. APPLY LITTLE WATER TO BOTTOM SURFACE OF THE NAAN TO MAKE IT WET. THEN TRANSFER WET NAAN ON A TAWA OR PAN WHICH HAS HANDLES TO HOLD. THEN COOK THE NAAN FOR 6-8 MINUTES ON MEDIUM HEAT. (THE NAAN SHOULD STICK TO THE TAWA OR PAN BECAUSE THE BOTTOM WAS WET. DON'T USE A NON STICK PAN.) NOW INCREASE THE FLAME AND FLIP THE TAWA OR PAN TO EXPOSE THE UPPER SURFACE OF NAAN TO DIRECT HEAT. THIS WILL COOK THE TOP SURFACE AND MAKE MARKS AND CRISPINESS SIMILAR TO AN OVEN. ADJUST THE DISTANCE OF NAAN FROM FLAME AS NEEDED AND COOK EVENLY UNTIL IT HAS GOLDEN MARKS. STORE COOKED NAAN: STORE NAAN COVERED IN A CLOTH. IF STORING LONGER, LET THE NAAN COOL COMPLETELY THEN STORE IN AN AIRTIGHT BOX AT ROOM TEMPERATURE FOR FEW HOURS OR IN THE FRIDGE FOR 2-3 DAYS. YOU CAN FREEZE NAAN SIMILARLY. DEFROST COMPLETELY BEFORE REHEATING. TO REHEAT: SPRINKLE LITTLE WATER ON THE NAAN SURFACE. BRUSH A VERY LITTLE OIL ALL OVER AND THEN REHEAT IN THE OVEN FOR 5 MINUTES ON THE WIRE RACK. TO REHEAT ON A TAWA, COVER THE TAWA WITH ANY LID FOR 2 MINUTES THEN FLIP NAAN AND REHEAT THROUGHLY.
PREP TIME15 MINS COOK TIME15 MINS TOTAL TIME30 MINS COURSE: BREAKFASTCUISINE: NORTH INDIAN, PUNJABIDIET: VEGETARIANDIFFICULTY LEVEL: EASY SERVINGS: 3 CALORIES: 622KCAL
MISSI ROTI INGREDIENTS 2 CUPS WHOLE WHEAT FLOUR OR 240 GRAMS WHOLE WHEAT FLOUR 1 CUP BESAN (GRAM FLOUR OR CHICKPEA FLOUR) OR 100 GRAMS 1 TEASPOON AJWAIN (CAROM SEEDS) 1 TO 2 GREEN CHILIES, FINELY CHOPPED 50 GRAMS ONION, FINELY CHOPPED OR ⅓ CUP FINELY CHOPPED ONIONS 1 PINCH ASAFOETIDA (HING) 1 TEASPOON SALT 3 TEASPOON OIL ⅔ TO ¾ CUP WATER OR ADD AS REQUIRED OIL AS REQUIRED WHILE ROASTING
INSTRUCTIONS MAKING DOUGH 1. TAKE THE WHOLE WHEAT FLOUR, BESAN (GRAM FLOUR) AND AJWAIN (CAROM SEEDS) IN A MIXING BOWL OR A PAN. 2. ADD FINELY CHOPPED ONION, CHOPPED GREEN CHILIES, A PINCH OF ASAFOETIDA (HING) AND OIL. MIX VERY WELL. 3. THEN ADD ½ CUP WATER. BEGIN TO MIX AND KNEAD THE DOUGH. 4. ADD MORE WATER AS REQUIRED AND KNEAD TO A SMOOTH SOFT DOUGH. 5. I OVERALL ADDED ¾ CUP WATER. THE AMOUNT OF WATER REQUIRED DEPENDS ON THE QUALITY OF FLOUR. SO YOU CAN ADD ⅔ TO ¾ CUP WATER OR MORE IF REQUIRED. 6. ALLOW THE DOUGH TO REST FOR 10 MINUTES AND THEN MAKE MEDIUM SIZED BALLS FROM THE DOUGH. ROLLING MISSI ROTI 1. TAKE THE DOUGH BALL ON THE ROLLING BOARD. 2. DUST SOME DRY WHEAT FLOUR ON BOTH SIDES OF THE BALL. 3. ROLL TO A CIRCLE OF ABOUT 5 TO 6 INCHES. 4. SPRINKLE SOME MORE FLOUR IF REQUIRED WHILE ROLLING. ROLL TO MEDIUM TO MEDIUM THICK ROTI. ROASTING MISSI ROTI 1. PLACE THE ROTI ON A HOT TAWA OR SKILLET. THE TAVA SHOULD BE HOT AND NOT AT A LOW TEMPERATURE. 2. WHEN THE BASE IS PARTIALLY COOKED, FLIP THE ROTI. 3. SPREAD SOME GHEE OR OIL ON THE PARTLY COOKED PART. 4. WHEN THE SECOND SIDE IS COOKED AND BROWN SPOTS CAN BE SEEN, THEN FLIP AGAIN. SPREAD SOME GHEE OR OIL ON THIS SIDE TOO. FLIP AGAIN. 5. PRESS THE EDGES WITH A SPATULA SO THAT THE SIDES ARE ALSO COOKED WELL. 6. FLIP ONCE OR TWICE MORE, SO THAT THE ROTI IS EVENLY COOKED. ALSO, DO NOT COOK TOO MUCH AS THEN THE ROTIS WILL BECOME DENSE. 7. SERVE THE MISSI ROTI IMMEDIATELY OR PLACE THEM IN A ROTI BASKET OR A CASSEROLE AND SERVE WARM. MAKE ROTIS THIS WAY AND STACK THEM UP IN A ROTI BASKET OR CASSEROLE. 8. SERVE THEM HOT OR WARM WITH A SABZI, DAL OR WITH A PICKLE OR YOGURT OR BUTTER. NOTES FOR KIDS REDUCE GREEN CHILIES OR SKIP THEM. THE RECIPE CAN BE DOUBLED OR TRIPLED. IT CAN BE PACKED FOR A TIFFIN BOX. HOWEVER, IT TASTES BEST WHEN SERVED HOT OR WARM. REMEMBER TO FINELY CHOP THE ONIONS AND GREEN CHILIES. OTHERWISE, THE PARATHA WILL TEAR WHILE ROLLING. YOU CAN USE GHEE INSTEAD OF OIL TO ROAST THE PARATHA. INSTEAD OF GRAM FLOUR YOU CAN USE CHICKPEA FLOUR. ENSURE THAT THE GRAM FLOUR OR CHICKPEA FLOUR ARE IN THEIR SHELF LIFE AND NOT RANCID.
PREP TIME20 MINS COOK TIME30 MINS TOTAL TIME50 MINS COURSE: MAIN COURSECUISINE: INDIAN SERVINGS: 8 TO 10 SMALL FLAT BREADS
MISSI ROTI INGREDIENTS 2 TO 2.5 CUPS BAJRA FLOUR (MILLET FLOUR) 1 TEASPOON OIL OR GHEE (CLARIFIED BUTTER) WATER AS REQUIRED SALT AS REQUIRED SOME BAJRA FLOUR OR WHOLE WHEAT FLOUR FOR DUSTING SUNFLOWER OIL OR GHEE FOR APPLYING ON THE ROTI OR FOR FRYING THEM
INSTRUCTIONS KNEADING DOUGH 1. HEAT OR WARM THE WATER. ADD SALT AND OIL. STIR. 2. ADD THE BAJRA FLOUR. STIR WITH A SPOON. KNEAD INTO A SMOOTH DOUGH. 3. IF THE DOUGH BECOMES STICKY, THEN ADD MORE FLOUR. 4. IF THE DOUGH IS DRY, THEN ADD SOME WATER. MAKING BAJRA ROTI 1. MEANWHILE HEAT A TAVA OR FLAT FRY PAN. 2. MAKE MEDIUM SIZED BALLS. DUST WITH FLOUR AND USE A ZIPLOCK BAG FOR ROLLING. 3. REMOVE GENTLY FROM THE ZIPLOCK BAG AND PLACE THE ROTI ON THE HOT TAVA. 4. COOK TILL BOTH SIDES HAVE BROWN SPOTS AND DONE. 5. APPLY OIL OR GHEE ON ONE SIDE. 6. YOU CAN ALSO FRY THE BAJRA ROTI LIKE PARATHAS WITH OIL OR GHEE DIRECTLY IN THE TAVA/FRYING PAN. 7. SERVE BAJRA ROTI HOT OR WARM WITH A VEGETABLE SIDE DISH OR CURRY.
BY DIETITIAN PRIYA MITTAL
IFTAAR DESSERTS A HEALTHY LIFE STARTS WITH FOOD MEETHI SEVIYAAN SHEER KHURMA DRY FRUIT LADDU
PREP TIME5 MINS COOK TIME20 MINS TOTAL TIME25 MINS COURSE: DESSERTS CUISINE: NORTH INDIAN SERVINGS: 3
MEETHI SEVIYAN INGREDIENTS 1 TABLESPOON GHEE (CLARIFIED BUTTER) 1 CUP OF BROKEN VERMICELLI (SEVIYAN) 2 CUPS OF MILK OR 500 ML MILK ¼ CUP SUGAR OR ADD AS PER TASTE ½ TEASPOON CARDAMOM POWDER ¼ CUP MILK POWDER 10-12 RAISINS 4 TO 5 ALMONDS SLICED THINLY 4 TO 5 PISTACHIOS SLICED THINLY 4 TO 5 CASHEWS SLICED THINLY
INSTRUCTIONS PREPARATION FOR MEETHI SEVIYAN 1. FIRSTLY KEEP ALL THE INGREDIENTS READY FOR MAKING MEETHI SEVIYAN. BREAK THE SEVIYAN AND KEEP ASIDE. 2. CHOP THE DRY FRUITS AND PLACE ASIDE. MAKING MEETHI SEVIYAN 1. HEAT A PAN AND THEN ADD 1 TBSP GHEE. 2. LET THE GHEE MELT AND THEN ADD 1 CUP OF THE BROKEN SEVIYAN. 3. ON A LOW TO MEDIUM FLAME, WITH FREQUENT STIRRING ROAST THE SEVIYAN TILL THEY BECOME GOLDEN. SINCE I USED PRE ROASTED SEVIYAN, I DIDN'T HAVE TO ROAST THE SEVIYAN MUCH. HOWEVER, IF YOU USE SEVIYAN WHICH IS NOT ROASTED, THEN YOU WILL NEED TO ROAST FOR SOME MORE TIME. 4. ADD ALL THE CHOPPED DRY FRUITS AND RAISINS. STIR THEM NICELY. 5. LOWER THE FLAME AND POUR 2 CUPS OF MILK. INSTEAD OF MILK YOU CAN ALSO ADD WATER. 6. STIR AND MIX VERY WELL. THEN CONTINUE TO STIR FOR 2 TO 3 MINUTES. 7. NOW ADD ¼ CUP OF SUGAR. KEEP STIRRING THE MIXTURE. 8. ADD ¼ CUP OF MILK POWDER. IF YOU DO NOT HAVE MILK POWDER, THEN JUST SKIP IT. MIX AGAIN 9. SPRINKLE ½ TSP CARDAMOM POWDER AND STIR WELL. 10.THE MIXTURE WILL START THICKENING AND THE SEVIYAN WILL ALSO BEGIN TO ABSORB MILK. WHEN ALL THE MILK HAS BEEN ABSORBED, SWITCH OFF THE GAS. 11. SERVE MEETHI SEVIYAN HOT OR WARM OR CHILLED. YOU CAN EVEN GARNISH WITH SOME SLICED DRY FRUITS WHILE SERVING
PREP TIME15 MINS COOK TIME5 MINS TOTAL TIME20 MINS COURSE: DESSERTS, SWEETSCUISINE: INDIANDIET: GLUTEN FREE, VEGANDIFFICULTY LEVEL: EASY SERVINGS: 10 LADOO CALORIES: 99KCAL
DRY FRUITS LADDU INGREDIENTS 1 CUP CHOPPED DATES 3 TABLESPOONS ALMONDS 2 TABLESPOONS RAISINS 2 TABLESPOONS CASHEWS 8 DRIED FIGS 1 TABLESPOON DESICCATED COCONUT - OPTIONAL 2 GREEN CARDAMOMS - CRUSHED IN A MORTAR-PESTLE
INSTRUCTIONS ROASTING ALMONDS 1. FIRSTLY BEGIN TO ROAST THE ALMONDS IN A PAN UNTIL THEY GET BROWNED. 2. KEEP STIRRING THE ALMONDS AT INTERVALS. YOU CAN ALSO LIGHTLY ROAST THE ALMONDS. SET ASIDE. CHOPPING DATES AND FIGS 1. ROUGHLY CHOP THE DATES AND FIGS. 2. YOU WILL BE NEEDING 1 CUP OF CHOPPED DATES – SO MEASURE THE CHOPPED DATES AND SET ASIDE. 3. FIRST LIGHTLY CRUSH THE CARDAMOM PODS IN A MORTAR-PESTLE. THEN REMOVE THE PEELS AND CRUSH THE SEEDS COARSELY. SET ASIDE. MAKING DRY FRUIT LADDU MIXTURE 1. IN A SPICE GRINDER, BLENDER OR MIXER-GRINDER ADD THE CHOPPED DATES, FIGS, CASHEWS, RAISINS, ALMONDS, DESICCATED COCONUT AND THE COARSELY POWDERED CARDAMOM POWDER. 2. ADD THE ROASTED ALMONDS. 3. GRIND TO A COARSE MIXTURE AND SPREAD ON A TRAY OR PLATE OR TAKE THE MIXTURE IN A BOWL. FORMING LADDU 1. MAKE SMALL BALLS FROM YOUR HANDS AND THE DRY FRUITS LADDU ARE READY. SERVING AND STORAGE 1. SERVE THE DRY FRUITS LADDU IMMEDIATELY OR STORE IN AN AIR TIGHT CONTAINER AND REFRIGERATE. DRY FRUITS LADOO STAYS GOOD FOR A FEW DAYS AT ROOM TEMPERATURE AND A COUPLE OF WEEKS IN THE REFRIGERATOR. 2. YOU COULD ALSO MAKE A LARGE BATCH AND REFRIGERATE THEM FOR A FEW WEEKS OR FREEZE THEM FOR A COUPLE OF MONTHS. NOTES NUTS: ANY NUTS WORK WELL IN THE RECIPE. WHILE I USE NUTS WHICH ARE EASILY AVAILABLE TO ME, YOU CAN MAKE THESE HEALTHY LADOO WITH THE NUTS THAT ARE AVAILABLE TO YOU LOCALLY - WALNUTS, PINE NUTS, PECANS, MACADAMIA NUTS, HAZEL NUTS. I GET ALMONDS, CASHEWS, PISTACHIOS AND WALNUTS LOCALLY, SO I ADD THESE. YOU CAN USE VARIOUS PROPORTIONS OF THE NUTS. DRY FRUITS: I RECOMMEND NOT TO SKIP DATES AND FIGS IN THIS RECIPE. BOTH HAVE COHESIVE STICKY PROPERTIES WHICH HELP YOU TO BIND AND FORM THE LADDU. THEY ALSO ADD SO MUCH SWEETNESS THAT YOU DO NOT NEED TO ADD ANY SUGAR OR ANY OTHER SWEETENER. DATES: USE GOOD QUALITY DATES. PREFERABLY USE PITTED DATES. IF THE DATES HAVE SEEDS, THEN REMOVE THE SEEDS AND CHOP THEM. DRIED FIGS: IF THE FIGS ARE TOO DRY, TOUGH OR DENSE, THEN SOAK THEM IN HOT WATER FOR A COUPLE OF HOURS. LATER DRAIN ALL THE WATER, PAT DRY THEM WITH A CLEAN KITCHEN TOWEL AND THEN CHOP THEM. DESICCATED COCONUT: SKIP ADDING DESICCATED COCONUT IF YOU DO NOT HAVE IT. YOU CAN ALSO ADD 2 TABLESPOONS FRESH GRATED COCONUT INSTEAD AND THEY WILL GIVE A GOOD TASTE AS WELL. BUT NOTE THAT WITH FRESH COCONUT, THE SHELF LIFE WILL REDUCE CONSIDERABLY. SO TRY TO CONSUME IT QUICKLY AND REFRIGERATE ANY LEFTOVERS FOR 1 TO 2 DAYS. SCALING: THE RECIPE CAN BE DOUBLED OR TRIPLED EASILY TO MAKE A BIG BATCH.
Recipe Book By
Healthy lifestyle
Written by: DIETICIAN PRIYA MITAL
Supported by: DIETICIAN KAMAKSHI ABROL DIETICIAN LAXMI KULKARNI
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