< 10% Calories From Fat

IDLIS
2 cups urad daal (white lentil)
4 cups rice
Salt to taste
3.6 % calories from fat

POTATO AND FLOUR PORRIDGE WITH CHEESE
10 medium potatoes
Salt
2 cups wheat flour
150 gm. cottage cheese
Pour boiling water to cover peeled potatoes, salt, cook.
Mash potatoes without draining and add flour while hot.
Mix thoroughly and heal simultaneously. When flour has all been blended, cover pot. Place over very low heat until the mixture thickens.
When the dish loses its raw aroma, arrange on a platter, forming half-moons with a spoon. Sprinkle with crumbled cheese.
Serving suggestion: Serve with buttermilk.
3.4 % calories from fat

KURMURA LADOO
1/4 kg kurmura
1/2 kg chikki gur
1/2 cup water
0.25 % calories from fat

CRUDITES
4 carrots
4 capsicums 4 radishes
4 beetroots
Serving suggestion: Serve with a low-fat dip so as not to sabotage the nutritional goodness of crudités.
6.1 % calories from fat

HIGH-FIBRE OAT BREAD
1 medium potato
2 tablespoons honey
1 cup whole-wheat flour 1 cup unbleached flour
2 1/2 teaspoons baking soda I teaspoon cream of tartar 1/2 teaspoon salt
3/4 cup rolled oats
1/4 to 1/2 cup currants or raisins
Pre-heat oven to 375 degree F.
Peel and slice potato. Place in a small saucepan with water to cover and cook until tender. Drain potato, reserving 3/4 cup of the potato water. Mash the potato. Add 1/2 cup mashed potato and honey to reserved potato water, stirring well.
Into a medium bowl, sift together flours, soda, cream of tartar and salt. Stir in oats and currants.
Make a well in the centre of the dry ingredients and pour in the potato mixture. Stir until a stiff dough forms. Turn out onto a floured hoard and knead one minute with floured hands. Shape into a ball. Place in an 8-inch round greased cake pan and flatten slightly. With a sharp knife, make a cross slash in the top of the loaf.
Bake until loaf sounds hollow when lapped, 25 to 35 minutes.
For best slicing, cool completely before serving.
5% calories from fat

LEMON SQUASH
2 cups water
3 cups sugar
1 cup fresh lemon-juice (of about 10 lemons)
0% (Trace) calories from fat

TOMATO JUICE
1 kg tomatoes
Salt, pepper and sugar to taste
A few drops Worcestershire sauce
6.4 % calories from fat

CLEAR FRUIT SOUP
500 gm cut fruit (apples, pears etc.)
1 liter water
Cloves
cup water
2 tbsp. corn flour
Rains fruits and cut into segments. Cook in skin with seasoning. Press through sieve and bring to the bowl. Dissolve corn-flour in cold water (1/2 cup). Pour into simmering stock, stirring constantly, and bring to the boil. And sugar to taste.
Serving suggestions: Fruit soups may be served cold with toasted roll slices or with dumplings.
0.4% calories from fats

BEETROOT SALAD
2 or 3 beet roots
2 tbsp. vinegar
1 tsp sugar
Salt and pepper to taste
Scrub the beets but do not remove the skin, root, or lower 5 cm of the stalk. Cook in a pressure cooker till tender. Peel and slice. Mix the vinegar, sugar, salt and pepper, and pour over the beet. Chill a little before serving.
1.6 % calories from fat

TOMATO AND SPRING ONION SALAD
2 or 3 tomatoes (chopped)
2 spring onions (chopped)
A few sprigs green coriander (chopped)
1/2 tsp salt
1 green chili (chopped)
2 tsp vinegar
1 tsp sugar
Mix all the ingredients together, and set aside for some time before serving.
8 % calories from fat

CARROT AND RAISIN SALAD
1/4 kg. Carrots
100 gm. Raisins
Juice of lemon
Salt to taste
Mix grated carrots with other ingredients and refrigerate for at least an hour to allow raisings to swell up.
0% (Trace) calories from fat

YAM SALAD
1/2 kg yam (Zimikand)
2 green Chillis
1/4 tsp red chilli powder 1/4 tsp black pepper
2 tsp salt
2 tbsp lime juice
2 tsp coriander leaves
1.3 % calories from fat

TOMATO-MUSHROOM STEW
2 large cups of fresh mushrooms
I large cup cauliflower florets
4 big tomatoes, skinned, de-seeded and pulped
10 baby potatoes
1 carrot, cubed
10 baby onions 8-10 flakes garlic
2" piece of ginger
2 sticks of cinnamon I bay leaf
1/4 tsp. pepper powder
1 tsp. sugar
A pinch of salt
0.6 % calories from fat

CHICKEN WITH NOODLES
50 gm chicken, boiled and shredded
100 gm mushrooms, boiled
100 gm cabbage, shredded
1 Litre lettuce
5 spring onions, sliced
100 gm. capsicums, cut in strips 3 stalks celery, chopped
150 gm noodles
3/4 tsp Ajinomoto
2tps Soya sauce
1 tsp Chilli sauce
2 tbsp corn flour
Salt to taste
8.8% Calories from fat

BROWN RICE RISOTTO WITH DRIED FRUITS
cup medium-grain brown rice
4 cup of hot water
tbsp ground allspice
tbsp ground cardamom
1 tsp vanilla
1 2-inch piece of lemon peel
1/2 cup chopped dried fruit
Place the rice in a large frying pan.
Stir over medium-high heat until it becomes light auburn and fragrant, which should take about 5 minutes. The rice will crackle and pop as it cooks.
Pour in the hot water slowly. Add the allspice, cardamom, vanil1a and lemon peel. Boil for 5 minutes.
Add the fruit to the pan. Cover loosely, reduce the heat, and simmer gently until the rice is tender and all the water has been absorbed, about 45 minutes. Stir occasionally and add a bit more water if necessary. Remove lemon peel before serving. Serve warm.
5 % calories from fat

CHICKEN ITALIANO
4 Chicken breast halves, skinned, boned
1 tsp vegetable oil
125 gm thin spaghetti, broken into fourths
1 small onion, cut in wedges
1 small green pepper, cut in strips 1/8 tsp minced garlic
1/8 tsp salt
1/8 tsp pepper I bay leaf
1/2 kg tomatoes
1/4 cup water
1 tbsp parsley, chopped
Pound chicken breasts with a meta1 mallet between sheets of plastic wrap until about 1/2·inch thick.
Heat oil in fry pan. Brown chicken
breasts on each side.
Add spaghetti, onion, and pepper strips around chicken. Sprinkle with seasonings.
Break up large pieces of tomatoes
Pour tomatoes and water over top of chicken.
Bring to a boil. Reduce heat, cover, and cook until chicken and spaghetti are done, about 15 minutes.
Remove hay leaf. Garnish with parsley.
9.64 % calories from fat

TOMATO CHUTNEY
1/2 kg. tomatoes
1/4 kg. sugar
1/2 tsp lime juice
1/4 tbsp. mustard seeds
0.8 % calories from fat

TAMARIND CHUTNEY
25 gm tamarind
25 gm jaggery
1/2 tsp. pepper powder
1/2 tsp jeera powder
1 tsp. salt
3.2 % calories from fat

DATE AND TAMARIND CHUTNEY
100 gm. Dates
100 gm tamarind
50 gm jaggery
1/2 tsp red chilli powder
1/2 tsp jeera power
A pinch of salt
1.7 % calories from fat

GREEN TOMATO CHUTNEY
1 kg green tomatoes
1/4 kg apples
1/2 kg onions
1/4 kg raisins or sultanas
a small piece of fresh ginger
6 red chillies
2 tsp salt
1/2 kg brown sugar
1/4 liter vinegar
1.5 % calories from fat

TOMATO AND ONION CHUTNEY
4 large ripe tomatoes
3 onions (chopped)
1/2 cup vinegar
1 cardamom (large)
1 bay leaf
1 green chilli
1/4 cup sugar
1/2 tsp salt
1 piece cinnamon 5 cloves
1 tsp cumin seeds
4.5 % calories from fat

MINT CHUTNEY
3 tbsp fresh mint leaves
3 green chillis
2 medium onions I" ginger
3 cloves garlic
2 tsp amchur powder (or half a green mango)
1 tsp salt
2.5 % calories from fat

BLACK BEAN SAUCE (Use over grilled fish fillers)
1 cup cooked, drained black beans
2 chillis, seeded and chopped
1 green onion (shallot), chopped
2 cloves garlic, minced
1 tbsp. chopped coriander leaves
1 cup chicken stock, defatted
4.6 % calories from fat

CHILLI BEAN DIP
450 gm kidney beans I tbsp vinegar
1 tsp chilli powder
1/8 tsp ground cumin
2 tsp onion, grated
2 tsp parsley, chopped
Boil kidney beans; save liquid Place beans, bean liquid, vinegar
and seasonings in blender.
Blend until I smooth. Remove mixture from blender. Stir in onion and parsley Chill thoroughly.
Serving suggestion: Serve with crisp vegetable sticks (crudites)
Trace calories from fat

ORANGE JELLY
1 2/3 cups orange juice (fresh or tinned)
1 1/2 tbsp gelatine
1/3 cup water
Sugar to taste
Dissolve the gelatine in the water.
Cool and add the juice and sugar. Taste for sweetness. Pour into mould and leave in the refrigerator to set.
1.1 % calories from fat

POACHED PEARS
4 medium pears, peeled, with stems
1 1/2 cups water
1/4 cup grenadine (syrup made from pomegranate juice)
1/2 tsp. ground ginger
Lemon twists (for garnish)
0% (Trace) calories from fat

MOCK CREAM
1 tbsp golden syrup or gur syrup
1 egg white
0% (Trace) calories from fat

APRICOT SAUCE (A dessert sauce)
2 cups fresh, stoned apricots or
1/2 cup dried, stoned apricots
1 tbsp. corn flour
1 cup white wine (sweet)
1 cup sugar
1/2 cup water
Sprinkle fresh apricots with water and cook. Press through sieve. Soak dried apricots for a few hours. Cook in a small amount of water and press through sieve.
Heat wine with sugar. Mix corn flour with water and add to hot wine. Bring to a boil, stirring constantly, and mix with apricot pulp.
If the sauce is too thick add a few spoons of hot water.
(The sauce may be prepared in the same manner using other aromatic fruit like raspberries or strawberries. Do not cook strawberries. Mix pulp with flavored wine when it begins to cool. The raspberry pulp should be added to the boiling wine since this helps to develop the proper raspberry aroma.)
0% calories from fat