20-30% Calories From Fat

RASAM
4 tbsp red gram (arhar) dal
2 big tomatoes, finely chopped
2 lemon-sized balls of tamarind
1/2 tsp mustard seeds 8 to 10 curry leaves
2 red chillis, broken into pieces
1/2 tsp. red chilli powder
A pinch of asafoetida
2 tsp oil
Salt to taste
Toast & 2 tsp cumin seeds
grind: 2 cloves of garlic
2 cloves
A pinch of fenugreek (methi) seeds
22.6% calories from fat

BAKED FISH WITH SAUCE
1/2 kg fish
1/2 litre tomato sauce
Buttered breadcrumbs (75g bread + 5 gm margarine)
Fillets, For example of pomfret, or pieces of large
fish (preferably without bones) can be used. Place the fish in a greased baking-dish, and cover with tomato sauce. Sprinkle the top with buttered breadcrumbs (made by mixing fresh breadcrumbs with a little melted margarine). Bake in a moderate oven (190 degree C) for about 20 to 30 minutes, or till done (i.e. the flakes of fish should separate easily and the top should be lightly browned).
30 % calories from fat

ROASTED GARLIC SAUCE ON PASTA
2 whole heads garlic
1 tbsp pills 2 teaspoons flour
1 cup plus 2 teaspoons low-sodium chicken broth
2 tbsp Chablis or other dry white wine
2 tsp olive oil
1/2 tsp salt
60 gm cooked pasta
Remove white papery skin from garlic, making sure not to peel or separate the cloves. Wrap each head of garlic separately in aluminum foil. Bake at 400 degree for 30 minutes; let cool 10 minutes. Separate cloves and squeeze to extract I table spoon pulp; discard skins. Mash garlic pulp; set aside. Place flour in a small saucepan.
Gradually add broth, wine, and oil, blending with a wire whisk. Bring to a boil over medium heat; add garlic pulp and salt and cook I minute or until thickened and bubbly, stirring constantly. Process in an electric blender until smooth. Serve with pasta.
30 % calories from fat

ORANGE-FLAVOUR RICE
2 cups orange juice
2/3 cup water
1 cup basmati rice
1 tbsp. margarine
1/2 tsp grated orange rind Orange twists (for garnishing)
20.8 % calories From Fat

BOTTLE GOURD-LENTIL GRAVY
100 gm chana dal
150 gm bottle gourd (dudhi)
2 cups water
1/2 tsp turmeric powder
Salt to taste
For the vaghar:
1 medium onion
1/2 tsp cumin seeds
1 tsp red chilli powder 1 tbsp. oil
28% calories from fat

RAITA
450 ml. low fat curds
2 teacups curd
1 beetroot, boiled
2 cucumbers 2 tomatoes
2 tbsp chopped coriander
1 green chilli
1 tsp sugar
Salt to taste
Tempering:
1/4 tsp toasted cumin seed
1/4 tsp black pepper powder
1 big pinch asafoetida
2 tsp oil
A pinch of red chilli powder
29.6 % calories from fat

BEEF & VEGETABLE STIRFRY
350 gm Beef round steak, boneless
1 tsp vegetable oil
1/2 cup carrots. sliced
1/2 cup celery. sliced
1/2 cup onion. sliced
1 tbsp soya sauce
1/8 tsp. garlic powder
A dash of pepper
1 tbsp. corn flour
1/4 cup water
Trim all fat from steak. Slice steak aross the grain into thin strips about 1/8-inch wide and 3 inches long. (Partially frozen meat is easier to slice.)
Heat oil in fry pan. Add beef strips and stir-fry over high heat. turning pieces constantly, until beef is no longer red - about 3 to 5 minutes. Reduce heat.
Add carrots, celery, onion, and seasonings. Cover and cook until carrots are slightly tender - 3 to 4 minutes.
Mix corn flour and water until smooth. Add slowly to beef mixture. stirring constantly.
Cook until thickened and vegetables are coated with a thin glaze.
24.82 % calorie from fats