Healthy Sauted Home Made Whole Wheat Pasta and Vegetables with Fish in Spinach and Cottage cheese Sauce...

Healthy Sauted Home Made Whole Wheat Pasta and Vegetables with Fish in Spinach and Cottage cheese Sauce...

For Home made Whole Wheat Pasta
Ingredients
1 Cup Whole Wheat Flour
Rock Salt as per taste
1/4 tsp Olive Oil Or as per required
Water as per required
P.S. As on restricted Diet I did not add Salt and Oil. Take the ingredients as per required if specific measurements are given by the Dietician.

Method
Take all the above Ingredients in a mixing bowl and make a semi soft dough. Knead it well for 5 minutes, cover and keep it for 15 minutes. Take 2 cups water in a vessel, boil it. Roll the dough out into a thin sheet. Cut into long stripes. Add the strips in the boiling water, boil for 5 minutes till  the dough comes up. Drain the water and keep it aside.

For the Sauted Pasta and Vegetables
Ingredients
Home made Whole Wheat Pasta
1 small Eggplant cut into thick stripes
1 small Red and Yellow Capsicum cut into thick Stripes
1 small Onion Sliced
5 Cherry Tomatoes cut into 2 half
1 small Broccoli cut into pieces
P. S. Other vegetables like Zucchini, Mushrooms, Corns can be added
Rock Salt to taste
1/2 tsp Pepper powder
1/2 tsp Olive oil
Method
Take a pan, add all the above ingredients and on a medium high flame, cover and sauté all the vegetables till cooked. Stir it occasionally. Add the boiled pasta and sauté it.

For Spinach and Cottage cheese Sauce
Ingredients
1 cup Spinach chopped and blanched
1 cup Cottage cheese
1/4 cup Skimmed Milk Curd
1/2 Green Chillies
1 tsp Garlic minced
Rock Salt to taste
1/2 tsp Olive Oil  (Optional)
P.S. Any  Herbs can be added

Method
Take a blender. Add the spinach, cottage cheese, chilli, curd and salt. Blend it in to a paste. Take a pan, add the garlic and the spinach paste. Simmer it on low flame till the rawness of the spinach goes off.

For the Fish in Spinach and Cottage cheese Sauce
Ingredients
2 Fish fillet preferably sweet water fish if on a Salt restricted diet
Rock Salt sprinkle
2 pinch of Pepper powder
4 tbsp Spinach and Cottage cheese sauce
Oil spray

Method
Marinate the fish for 15 minutes with Rock salt, pepper powder and spray oil only once. Take a pan. Roast and cook the fish from both the sides. Add the sauce and cook it for 2 minutes more. Serve it hot.

Healthy Masala Roti

Healthy Masala Roti

Ingredients
2 Rotis crisped in the microwave
1 tbsp of each Vegetable finely chopped (Onion, Tomato, Cabbage, Red and Yellow Capsicum, Carrot and Cucumber)
1 tbsp Nylone Sev (optional) I have not used
1 Green Chillies chopped
Few Coriander leaves chopped
Sprinkle of Chat masala

Method
Keep the roti on a plate. One buy one add all the chopped vegetables. Sprinkle chat masala as per taste.
Garnish with coriander leaves and serve.

Healthy Veg Biriyani with Carrot, Cucumber and Mint Raita served with Adraki Roast Chicken Legs.

On a diet.... So what... Life is to enjoy and not sulk.. Today enjoyed Eid diet food for lunch with

Healthy Veg Biriyani with Carrot, Cucumber and Mint Raita served with Adraki Roast Chicken Legs... All without oil..

For Veg Biriyani
Ingredients
1 cup Basmati rice washed and soaked in water for 15 minutes
4 to 5 French beans cut into big pieces
1 Potato cut into 4 pieces
4 small size Mushrooms kept whole
1 small size Broccoli cut into big pieces
1 small size Green Capsicum cut into cubes
1 small Onion cut into cubes
1 Tomato cut into cubes
1 Green chilli cut into pieces
2 tbsp Greeen Peas
1/4 cup Spinach chopped
( Use any vegetables as per required)
2 tbsp Biriyani Masala
1/4 tsp Turmeric powder
Salt to taste
Few Strands of Saffron
1/2 cup Milk
1 cup Curd
1 tbsp Onion paste
1 tbsp Tomato paste
1/2 tsp Ginger paste
1 Garlic paste
2 Cloves
1 Cardomon
1 small stick Cinnamon
2 Bay leaves
1/4 tsp Cumin seeds
1/2 Onion sliced and dry Roasted
1 tbsp Coriander leaves

Method
Take the curd, add tomato paste, onion paste, garlic paste and ginger paste and mix it. Keep it aside. Take rice, add 2 cups of water and keep it to cook. Add whole cardamom, 1 bay leaf, cinnamon and cloves. When the rice is almost done.. Add the saffron in the milk, mix it and add it to the rice. Cook it the rice is done. Keep it aside. Take a wok. Add cumin seeds and 1 bay leaf. Dry roast the cumin seeds. Add the curd mixed with all the paste. On a low flame cook the curd and the paste for 2 minutes.  Add the biriyani masala, turmeric powder and salt to taste. Cook for few minutes. Add all the vegetables and chilli. Stir the vegetables. Cook on low flame till the vegetables are 1/2 cooked.. If water is required then add little water while cooking. Take a pot. Add the vegetables in the pot. Add the layer of rice... Sprinkle roasted onions and coriander leaves and cook it for 10 minutes in the dum... Serve hot with carrot, cucumber and mint raita.
P.S. If on a restricted diet then cook the vegetables separately and while serving measure the quantity of the vegetables, put it on a plate and then measure the rice quantity required and add it on top of the vegetables.

Biriyani Masala
Ingredients
1/2 tsp Turmeric powder
4 Cloves
2 Green Cardomom
1 small stick Cinnamon
2 Pinch grated Nutmeg
1/4 tsp Mace
6 Pepper corn
1 tbsp Coriander seeds
1/2 tbsp Cumin seeds
1 Star anise
1 Marathi moggu
1 Bay leaf

Method
Grind all the above ingredients into powder.

Carrot, Cucumber and Mint Raita
Ingredients
1 cup beaten Curd
1 small Carrot grated
1 small Cucumber grated
Few Mint leaves chopped
2 Pinch of Chat Masala

Method
Mix all the above ingredients together to serve with the biriyani...

Adraki Roast Chicken Legs..
Ingredients
4 pieces of Chicken legs
1/2 tsp Ginger paste
1/4 tsp Chilli paste
1/2 tsp Onion paste
1/4 tsp Lime juice
1/2 tsp
Salt to taste

Method
Take a pan, marinate the chicken with all the above ingredients for 30 minutes. Take a pot add 1/2 cup water and cook the chicken legs till tender and the water has dried up. If required add more water to cook the chicken. Don't over cook the chicken. Take a non stick pan. Add the chicken legs and roast the chicken from all sides... It can be done on a charcoal  or a oven too... In a oven just roast it till brown for 15 minutes at 200 degrees Celsius in a pre heated oven as the chicken is already cooked.

P.S. Rock salt is best to use... Adjust salt as per the diet plan...

Chicken, Carrot, Leek, Asparagus and Cucmber Clear Soup

Chicken, Carrot, Leek, Asparagus and Cucmber Clear Soup

Ingredients 

5 pieces of Chicken with bones

1 Carrot diced

3 Asparagus cut into pieces 

1 small Cucumber diced

1 Leek cut into pieces

1/4 tsp Ginger grated

1/4 tsp Garlic grated

1/4 tsp Onion paste

1/4 tsp Tomato paste 

1/2 tsp Apple Vinegar 

1/2 tsp Soya sauce

Salt to taste 

1/4 tsp Pepper powder 

Few drops of Sesame oil

1/2 tsp Chives minced

Method 

Take a pot. Add the vegetables and chicken in 8 cups water. Boil it on low flame for 30 minutes. Add the grated ginger, garlic, onion paste, tomato paste, vinegar,  salt, pepper powder and soya sauce. Boil for 15 to 20 minutes more till all the flavors incoperates well... 

Serve hot with a drizzle few drops of  sesame oil and minced chives on top.

Healthy Fruit and Vegetable Chaat...

Healthy Fruit and Vegetable Chaat...

Sweet Chutney
Ingredients
2 tbsp Tamarind pulp
2 tbsp Honey
Black salt to taste
1/2 tsp Roasted Cumin powder

Method
Mix all the above ingredients and keep it aside.

Garlic Chutney
Ingredients
4 to 5 Garlic paste
1 tbsp Pomegranate
1/2 fresh Red Chilli paste
Salt to taste

Method
Blend all the ingredients together in a blender and keep it aside.

Green Chutney
Ingredients
2 tbsp Coriander leaves
1 tbsp Mint
1 Green chilli
Salt to taste

Method
Blend all the ingredients together in a blender and keep it aside.

Fruit and Vegetable  Chat
Ingredients
Any combination of fruits and vegetables can be used to make this chat...
1/4 cup each of any 2 to 3 types of fruit cut into cubes can be taken.
Mango, Apple,  Pear, Watermelon,  Orange, Guava, Kiwi, Pomegranate, Pineapple, Papaya, Sweet lime.....
1/4 cup of each Vegetables  boiled Raw Banana, Carrot , Cucumber  cut into cubes can be added
1/2 cup Curd beaten with Black Salt and 1/2 tbsp of Honey
2 tbsp of Green chutney
2 tbsp of Garlic chutney
1 tbsp of Sweet chutney
Sprinkle of Chilli powder
Sprinkle of Chat Masala
Few Roast Peanut crushed
Few Dry Cranberrys OR Blueberry
1 tsp Coriander leaves chopped

Method
Take a bowl. Add the cubed fruits and vegetables. Add the beaten  curd on the fruits and vegetables. Spread all the 3 types of chutneys. Sprinkle chilli powder and chaat masala. Garnish with coriander leaves, dry cranberry or blueberry  and roasted peanuts.....