15 September 2019

LAUKI PANEER KOFTA CURRY RECIPE (LOW CARB | LCHF)




RECIPE FOR THE KOFTAS:
1 cup - Paneer, crumbled
1 cup - Bottle gourd, grated and water squeezed off
1/2 cup - Flax meal
2 tsp - Mint + Coriander + Green chilli + Ginger coarse mixture
1/2 tsp - Chilli powder
1/2 tsp - Jeera powder
1/4 tsp - Turmeric powder
Salt

In a plate add all the ingredients, knead to smooth dough, roll into small balls, refrigerate it and appe pan fry with small amount of oil until crunchy.


RECIPE FOR THE CURRY:
2 no's - Tomatoes
2 - Green Chillies
1/2 - Turmeric powder
1/2 - Coriander Powder
1 tsp - Chilli powder
Salt
1 tbsp - Ghee

Melt ghee, add tomatoes, green chilli, spices, salt, 1/4 cup water and pressure cook for 2 hisses, allow to cool, blend to smooth paste.

Transfer gravy to the pan, give a gentle boil, then soak koftas into the curry. 

01 September 2019

Soya Chunks Green Peas Paneer Sabzi Recipe, Low Carb Indian Recipe


This combination of semi dry sabzi makes a complete meal by it self for weight watchers. Soya chunks are rich in protein for those who depend on vegetarian options for protein soya provide the required nutrition. Green peas can be a given a skip and any other vegetable like cauliflower, broccoli, zucchini or squashes can be added to this sabzi to make it more wholesome. Though dals provide the protein for vegetarians, it comes with more of carb portion, so once in a while soya can be included in place of dals.

What you need:
Soya chunks - 1 cup
Fresh green peas - 1/2 cup
Paneer - 1 cup
Tomato - 2 nos, pureed
Ginger - 1 tsp, grated
Green chilli - 2 nos, slit
Jeera - 1 tsp
Red chilli powder - 1 tsp
Coriander Powder - 1 tsp
Roasted Jeera powder - 1/2 tsp
Salt as required
Ghee / Butter / Oil - 1 tbsp

How to make:
Cook soya in salted hot water until it fuffs up and drain the water.

In a pan, melt ghee / butter splutter jeera, add green chillies, ginger, saute it add tomato puree, salt, powders and allow to cook in medium heat until the water evaporates.

Add soya chunks, green peas, half cup water mix it and allow to cook for 8 minutes maximum.

Mean while toss paneer until crunchy on all sides in ghee and add it before serving to he sabzi.

10 August 2019

LOW CARB MEAL - ROASTED VEGETABLES, PIRI PIRI PANEER, KOKUM SHERBET


Balsamic Grilled Vegetables, Piri Piri Paneer, Kokum Sherbet makes amazing low carb quick meal for one on a lazy afternoon. Much better choice than ordering food from outside.

Have used bell pepper, green beans, carrot, onion wedges, mushrooms, tomato for the roasted veggies.

Recipe for Balsamic vegetables:
Vegetables - 2 cup
Olive oil - 1 tbsp
Balsamic vinegar - 2 tsp
Sumac powder - 1 tsp
Dried herbs - 1 tsp
Garlic pods - 2
Salt & pepper to taste

Mix all ingredients in a bowl, toss well and grill in pre heated oven 220 C for 20 - 30 minutes or until desired doneness or can be cast iron pan fried. The slight charring of vegetables makes it taste great.

Recipe for Piri Piri Paneer (spice mix from here):
Piri Piri pepper powder / dried chillies - 2 tsp / 10 nos
Cumin seeds - 1tsp
Clove - 5 no's
Black pepper - 1 tsp
Cinnamon stick - 1 inch
Garlic powder - 2 tsp
Bay leaves - 2
Dried oregano - 2 tsp

Grind above to fine powder. Marinate paneer with required amount of Piri Piri spice mix, a teaspoon oil, salt and grill pan fry it on both sides.

Recipe for Kokum Sherbet:
Kokum - 1/2 cup
Roasted jeera powder - 1 tsp
Black salt - 1/2 tsp
Lime juice - 1 tbsp
Jaggery powder - 2 tbsp

Soak Kokum overnight, blend it to smooth paste, mix jaggery powder to it, mix well, Strain it using a sieve, add cumin powder, black salt, lime juice, thin it with required cold water and serve.




08 August 2019

Chuttaracha Chammanthi Recipe | Roasted Coconut Chutney Recipe


Kerala dishes are our second favorite menu, they are simple with amazing flavors. Always wanted to try Chuttaracha thengai chammanthi, made this for lunch when a friend had come home. Though not a traditional method but still loved the flavors in this version. Traditionally coconut + red chillies are fire roasted and pulsed in mortal pestle / ammi kallu.

Ingredients :
Coconut - Half broken, sliced
Red Chillies - 8 nos
Small red onion -  4 nos
Ginger - small piece
Curry leaves
Salt as required


Method:
Dry roast coconut slices until golden brown. Add red chillies at the end and saute it too.

Allow to cool, grind with other ingredients, sprinkle very little water may be a teaspoon or two needed in between grinding to coarse paste.

Served it with Rajamudi rice, aviyal, beetroot kari, murungai keerai poriyal, butter milk. 

I used byadagi chillies + round chillies hence the dense color.

06 August 2019

PANEER TIKKI CHAAT | LOW CARB CHAAT RECIPE



Been craving chaat for some time now coz of the good weather in chennai. Paneer tikkis are regular at our place with some extended work on it made into a good chaat. Have useed cooked green moong in this recipe, it can be replaced with any lentils / pulses. Havent used flax meal / pysilium husk which i regularly add for binding in my tikkis, since moong helped in this. Toppings for the chaat are endless, i just used the ones i had in stock.

Paneer Tikkis Recipe
Makes 4 pieces
Ingredients:
Crumbled paneer - 2 cups
Cooked green moong, pulsed in a processor or mixer - 1 cup
Salt to taste
Green chillie paste - 1 tsp
Coriander + Mint, finely chopped - 2 tbsp
Chilli powder - 1 tsp
Coriander powder - 1/2 tsp
Roasted jeera powder - 1/2 tsp
Garam masala - 1/4 tsp
Ghee / Buter / Oil - 2 tbsp

Method:
In a bowl add all ingredients except for the ghee / butter, mix well, make into medium sized patties, refrigerate for an hour.


Heat a tawa, brush with ghee / butter, place the tikkis, cook until it turns golden brown in color on both the sides.




Reciep for green chutney:
Coriander - 1 cup
Mint - 1/2 cup
Green chilli - 1
Salt
Jeera powder - 1/4 tsp
Yogurt / Curd - 1 tbsp (optional)

Blend all of the above until smooth.

Recipe for spicy chutney:
Red chillies - 10 nos
Garlic - 4 pods
Salt

Soak chillis for half hour in water, remove the water and puree chillies first, then add garlic, salt and puree to to smooth paste.

For the paneer tikki chaat
To assemble place tikkis on a plate, drizzle yogurt (if you wish sugar can be added to the yogurt and mixed) drizzle green chutney, spicy chutney, chopped onions, sprinkle chilli powder, roasted jeera powder, black salt, chaat masala, chopped coriander, lime juice and pomegranate pearls at the end and serve immediately.


The tikkis, chutneys can be prepared in advance and stored in refrigerator.

08 July 2019

LOW CARB MEAL PLATE - Paneer Fingers, Eggplant Dip, Labneh Salad, Amla Lemonade


Low carb Indian meal, easy to cook and makes a well balanced meal.

Vegetable + Paneer Finger - These paneer vegetable fingers makes amazing snack for kids / meal for dieters. A healthier low carb version made with simple ingredients. Any spices can be added / omitted, cauliflower / broccoli can be replaced with any veggies but it has to be made sure that the veggies are not watery.

1 cup - Paneer
1 cup - Cauliflower
1 cup - Broccoli
1/2 cup - Nuts mix, powdered (almond, walnuts, pumpkin, sunflower seeds)
2 tbsp - Mint - Coriander - Green chilli - Ginger mixture
1/2 tsp - Chilli powder
1/2 tsp - Jeera powder
Olive oil
Salt

Boil cauliflower, broccoli until tender and pulse it in a processor. Make paneer and crumble it finely, make nuts mix to a fine powder. 


In a plate add all the prepared ingredients, knead to smooth dough, roll into small fingers, refrigerate it and pan fry with small amount of oil until crunchy on all sides.

Eggplant Dip -  Roasted eggplant served as dipping for paneer fingers. They make great dip for raw veggies / breads as well.

1 eggplant / big brinjal
1 tbsp extra virgin olive oil
1 garlic clove / garlic powder
¼ tsp red chilli powder
¼ tsp cumin powder
¼ tsp salt

Wash the eggplant, pat it dry and on high flame roast it until all the sides are charred. Cool it, remove the skin and chop it finely.

In a mixer / processor add all the other ingredients and pulse it to smooth.

Labneh Salad - A creamy homemade cheese with full fat greek yogurt, makes a wonderful spread as well as dip.

200 grams - Greek yogurt 
1 tsp - Zatar spice mix
1/4 tsp - Sumac
Salt

In a muslin cloth scoop out the yogurt and allow to drain in fridge for 12 hours minimum.

Transfer the labneh (strained yogurt) to a bowl add the spices, salt and roll into small balls.

Chop cucumber, tomatoes top with crumbled labneh, olive oil lime dressing, salt and serve cold.

Amla Lemonade

Refreshing energizer during hot summer days.

2 nos - Indian Gooseberry / Amla
1 no - lemon juice
1/4 tsp  - Black Salt
1/4 tsp - Roasted jeera powder
Soaked sabja seeds

De seed the amla and chop, grind to a smooth paste, sieve it.

Add lemon juice, salt, jeera powder, water, mix well and serve.

24 June 2019

LOW CARB MEAL PLATE - Mix Dal tadka, Zucchini stir fry, Kadai mushroom, Raw mango cucumber salad


A well portion controlled low carb (since dals are part it will fall under extended low carb)  meal plate for lunch. Well balanced Indian meal are nutritious with required protein, fats, carbs, vitamins and minerals in required quantities.

Mix dal tadka
Zucchini stir fry
Kadai mushroom
Raw mango cucumber salad

1.Mix Dal Tadka Recipe
It as wholesome, nutritious dish which goes well with Indian breads/  Rice or like a dal shorba for weight watchers jsut like me. For this meal used 4 unpolished dal varieties - yellow moong n green moong, masoor and black urad dal.

2.Zucchini Stir Fry Recipe
This simple stir fry was mad by sauteing 1/2 tsp of mustard and  jeera in 1 tsp of coconut oil, a tsp of chopped greeen chillies, 1/2 tsp of turmeric powder. Add sliced zucchini, salt and slow cooked without covering it for 3 - 4 minutes or until its done. Sprinkled fresh coriander and removed from heat.

3.Kadai Mushroom
This is a spicy curry made with mushrooms and bell peppers. Adding paneer in this would meet the fat in take as well. Roasted and ground fresh spice mix gives in deep flavor to the dry curry.

4. Raw mango & Cucumber Salad
Sliced raw mangoes and cucumber slices sprinkled with roasted jeera powder, black salt and a small pinch of red chilli powder. Any fresh veggies can be added to this.