1/4 kg potatoes
2 medium cucumbers
2 medium tomatoes
1 onian, chopped
Salt to taste
Lemon juice
Liquidise - 100 gm curd
1 tbsp coriander leaves
3 green chillies
2 tsp mint leaves
11.1 % calories from fat
MANGO FOOL
10 or 12 green mangoes
1/2 litre cow's milk
3 tbsp custard powder 3 tbsp sugar
10.4 % calories from fat
POTATO SOUP WITH ROUX
2 litres water
250 gm. mixed vegetables
2 dried mushrooms
4 medium potatoes
2 tbsp. oil
1 small onion
3 tbsp. flour Salt
Green parsley
Rinse vegetables and mushrooms and clean; prepare stock
Peel potatoes and cut into cubes. When vegetables are tender, drain off stock.
Place potatoes in stock and cook. Cut onion and saute lightly in oil; add flour and mix; brown until yellow and set aside.
Add cold water to roux to make thin paste. Add to stock. Add cut vegetables, bring to the boil. Season with salt, add chopped green parsley.
19.5 % calories from fat
SPROUTS SALAD
50 gm green moong sprouts
50 gm chick peas
2 spring onions
100 gm tomatoes
2 green chillis
1 tsp chaat masala
2 tsp lemon juice Salt to taste
10.6 % calories from fat
ALOO PARATHA
150 gm whole wheat flour
150 gm potatoes
1 small onion, finely chopped
2 green chillies, minced
1 tbsp coriander leaves, chopped
1/2 tsp red chilli powder
1/2 tsp dry mango powder
Salt to taste
1 tbsp oil
16% calories from fat
SPRING PEA ESSENCE
1 litre vegetable broth
1 medium onion, thinly sliced
1 clove roasted garlic
3 cups shelled green peas
1 tsp. chopped fresh mint leaves Lemon juice to taste
Freshly ground black pepper, to taste
1 large carrot, thinly sliced into coins, on diagonal
1 tsp. olive oil I tsp. honey
1 tbsp. chopped coriander leaves
In a large, covered, heavy-bottomed soup pot, in about 3 tbsp. of the vegetable broth, sweat onion over low heat until wilted and soft. Stir in garlic and peas and cook for about 2 to 3 minutes, stirring continually.
Add rest of vegetable broth and mint. Bring to a boil and then simmer 5 minutes.
Place 1 cup of the pea mixture in a blender and puree. Continue adding until entire mix is pureed. If too thin, add more peas; if too thick, add more broth. Add lemon juice and black pepper to taste.
Note: At this point, if a more delicate soup is desired, puree could be passed though a sieve.
Return soup to pot and keep warm. Meanwhile, blanch carrot until cooked through, Drain. Heat oil in a medium saute pan and add carrot slices. Increase heat to high, add honey and caramelize carrots, quickly, Stir in coriander and black pepper.
Divide soup into 4 bowls and mound equal portions of caramelized carrots onto centre of each bowl.
10 % calories from fat
MOONG SPROUT KHICHDI
100 gm. rice
100 gm. sprouted moong
1 medium onion
1/2 tsp. turmeric powder
2 green chillies
1 tsp ginger-garlic paste
2 tbsp. coriander leaves
1 tbsp. oil
Salt to taste
19% calories from fat
KADHI
200 gm. yoghurt
2 tbsp. gram flour
2 green chillis
4 red chillis
3 bay leaves
2 cinnamon sticks 3 cloves
1 tsp. red chilli powder
1 tbsp. coriander-cumin powder
1/4 tsp turmeric powder
1 tsp cumin seeds
1/2 tsp. mustard seeds
1/4 tsp. fenugreek (methi) seeds
A pinch of asafoetida
A few curry leaves
Salt to taste
19.4 % calories from fat
FISH PAPRIKA
1 tsp oil
1 small onion, peeled and finely sliced
1 clove garlic, peeled and crushed
1 tbsp red chilli powder
50 gm. mushrooms, washed and thinly sliced
1/2 red chilli deseeded and sliced
2 tomatoes, skinned and seeds removed
1 tsp tomato puree
5 tbsp white wine
4 large fillets
3 tbsp low-fat curd
Heat oil in non-stick frypan and cook onion slowly for 10 minutes until browned, stirring occasionally.
Add garlic and red chillies and cook for further 1 minute, stirring.
Add the mushrooms, red pepper, tomatoes, tomato puree, and white wine and cook for 10 minutes.
Skin fish and cut in half down centre, then into strips. When tomato mixture is cooked, place fish in pan, cover and simmer for 8 minutes.
Serve fish and then add the curd to the tomato sauce when it's off the heat. Pour over fish.
13.5 % calories from fat
LENTIL-CHICK PEA STEW
1 cup dried lentils
500 gm. chickpeas
2 cups chicken broth, de-failed 1 cup water
1/4 kg carrots cut in 1/2 inch slices
4 stalks celery, cut in I inch pieces
3 medium onions
1 small clove garlic, minced
1 tsp. ground cumin
1 tsp ground coriander
1/2 tsp garam masala
1/4 tsp. red chilli powder I tbsp. oil
17.4% calories from fat
CHICKEN & VEGETABLE STIR-FRY
(In place of beef in the Beef & Vegetable Stir fry recipe (see below) use 3 chicken breast halves. Slice into thin strips. Chicken should be cooked until thoroughly done or no longer pink in color)
12.85 % calories from fat
LIGHT BEEF STROGANOFF
350 gm Beef round steak, boneless trimmed
100 gm fresh mushrooms
1/2 cup onion, sliced
1/2 cup beef broth, de-fatted
1/2 cup water
2 tbsp. ketchup
1/8 tsp pepper
2 tbsp flour
1 cup buttermilk
2 cups noodles, cooked, unsalted (about 2-1/2 cups uncooked)
Slice steak across the grain into thin strips, about 1/8-inch wide and 3 inches long. (It is easier to cut thin slices of meat if it is partially frozen.)
Wash and slice mushrooms.
Cook beef strips. mushrooms and onion in non-stick frypan until beef is lightly browned.
Add broth, water, ketchup and pepper. Cover and simmer until beef is tender, about 45 minutes.
Mix flour with about 1/4 cup of the buttermilk until smooth; add remaining buttermilk. Stir into beef mixture. Cook, stirring constantly, until thickened. Serve over noodles.
19.63 % calories from fat
PAPAYA SAUCE (Serve over grilled fish fillets)
1 ripe papaya peeled, seeded, and chopped
2 tsp grated fresh ginger
1/4 cup chicken Stock, defatted
19.2 % calories from fat
CHOCOLATE SAUCE
2 tbsp. cocoa
1 tbsp. drinking chocolate powder
1 tsp. butter
1 cup powdered sugar
1 tsp. corn flour
water
12.9% calories from fat
1 large carrot, thinly sliced into coins, on diagonal
1 tsp. olive oil I tsp. honey
1 tbsp. chopped coriander leaves
In a large, covered, heavy-bottomed soup pot, in about 3 tbsp. of the vegetable broth, sweat onion over low heat until wilted and soft. Stir in garlic and peas and cook for about 2 to 3 minutes, stirring continually.
Add rest of vegetable broth and mint. Bring to a boil and then simmer 5 minutes.
Place 1 cup of the pea mixture in a blender and puree. Continue adding until entire mix is pureed. If too thin, add more peas; if too thick, add more broth. Add lemon juice and black pepper to taste.
Note: At this point, if a more delicate soup is desired, puree could be passed though a sieve.
Return soup to pot and keep warm. Meanwhile, blanch carrot until cooked through, Drain. Heat oil in a medium saute pan and add carrot slices. Increase heat to high, add honey and caramelize carrots, quickly, Stir in coriander and black pepper.
Divide soup into 4 bowls and mound equal portions of caramelized carrots onto centre of each bowl.
10 % calories from fat
MOONG SPROUT KHICHDI
100 gm. rice
100 gm. sprouted moong
1 medium onion
1/2 tsp. turmeric powder
2 green chillies
1 tsp ginger-garlic paste
2 tbsp. coriander leaves
1 tbsp. oil
Salt to taste
19% calories from fat
KADHI
200 gm. yoghurt
2 tbsp. gram flour
2 green chillis
4 red chillis
3 bay leaves
2 cinnamon sticks 3 cloves
1 tsp. red chilli powder
1 tbsp. coriander-cumin powder
1/4 tsp turmeric powder
1 tsp cumin seeds
1/2 tsp. mustard seeds
1/4 tsp. fenugreek (methi) seeds
A pinch of asafoetida
A few curry leaves
Salt to taste
19.4 % calories from fat
FISH PAPRIKA
1 tsp oil
1 small onion, peeled and finely sliced
1 clove garlic, peeled and crushed
1 tbsp red chilli powder
50 gm. mushrooms, washed and thinly sliced
1/2 red chilli deseeded and sliced
2 tomatoes, skinned and seeds removed
1 tsp tomato puree
5 tbsp white wine
4 large fillets
3 tbsp low-fat curd
Heat oil in non-stick frypan and cook onion slowly for 10 minutes until browned, stirring occasionally.
Add garlic and red chillies and cook for further 1 minute, stirring.
Add the mushrooms, red pepper, tomatoes, tomato puree, and white wine and cook for 10 minutes.
Skin fish and cut in half down centre, then into strips. When tomato mixture is cooked, place fish in pan, cover and simmer for 8 minutes.
Serve fish and then add the curd to the tomato sauce when it's off the heat. Pour over fish.
13.5 % calories from fat
LENTIL-CHICK PEA STEW
1 cup dried lentils
500 gm. chickpeas
2 cups chicken broth, de-failed 1 cup water
1/4 kg carrots cut in 1/2 inch slices
4 stalks celery, cut in I inch pieces
3 medium onions
1 small clove garlic, minced
1 tsp. ground cumin
1 tsp ground coriander
1/2 tsp garam masala
1/4 tsp. red chilli powder I tbsp. oil
17.4% calories from fat
CHICKEN & VEGETABLE STIR-FRY
(In place of beef in the Beef & Vegetable Stir fry recipe (see below) use 3 chicken breast halves. Slice into thin strips. Chicken should be cooked until thoroughly done or no longer pink in color)
12.85 % calories from fat
LIGHT BEEF STROGANOFF
350 gm Beef round steak, boneless trimmed
100 gm fresh mushrooms
1/2 cup onion, sliced
1/2 cup beef broth, de-fatted
1/2 cup water
2 tbsp. ketchup
1/8 tsp pepper
2 tbsp flour
1 cup buttermilk
2 cups noodles, cooked, unsalted (about 2-1/2 cups uncooked)
Slice steak across the grain into thin strips, about 1/8-inch wide and 3 inches long. (It is easier to cut thin slices of meat if it is partially frozen.)
Wash and slice mushrooms.
Cook beef strips. mushrooms and onion in non-stick frypan until beef is lightly browned.
Add broth, water, ketchup and pepper. Cover and simmer until beef is tender, about 45 minutes.
Mix flour with about 1/4 cup of the buttermilk until smooth; add remaining buttermilk. Stir into beef mixture. Cook, stirring constantly, until thickened. Serve over noodles.
19.63 % calories from fat
PAPAYA SAUCE (Serve over grilled fish fillets)
1 ripe papaya peeled, seeded, and chopped
2 tsp grated fresh ginger
1/4 cup chicken Stock, defatted
19.2 % calories from fat
CHOCOLATE SAUCE
2 tbsp. cocoa
1 tbsp. drinking chocolate powder
1 tsp. butter
1 cup powdered sugar
1 tsp. corn flour
water
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