Receipes

Baby Corn PaneerJalfrazie

Ingredients

• 12 baby corns , cut into 4, lengthwise
• 1 1/4 cups low fat paneer (cottage cheese)
• 1/4 tsp cumin seeds (jeera)
• 1/8 tsp asafoetida (hing)
• 1 tsp ginger-green chilli paste
• 3 spring onion whites , sliced
• 3/4 cup chopped spring onion greens
• 1/2 green capsicum , cut into 25mm (1") strips
• 1/2 red capsicum , cut into 25mm (1") strips
• 1/4 tsp turmeric powder (haldi)
• 1/2 tsp chilli powder
• 1 tomato
• 1 tbsp tomato puree
• 2 tsp oil
• salt to taste

For the garnish

2 tbsp chopped corriander (dhania)

Method

1. Cut roughly and blend the tomato to a smooth purée.
2. Heat the oil in a non-stick pan, add the cumin seeds and asafoetida. When they crackle, add the ginger-green chilli paste, spring onion whites and green and red capsicum and sauté for 2 minutes.
3. Add the baby corn, turmeric powder, red chilli powder, prepared tomato purée and salt and sauté on a slow flame for 4 to 5 minutes till the baby corn is cooked.
4. Add the tomato purée, paneer and spring onion greens and toss lightly.
5. Serve hot garnished with coriander.

Nutrient values per serving

Carbohydrate	Proteint	Calcium	Energy	Fat	Fibre
23.3 gm.	4.9 gm.	98.6 mg.	125 kcal.	2.8 gm.	3.1 gm.

Bharva Baingan

Ingredients

• 125 gms (approx. 6 nos) small brinjal (baingan / eggplant)
• 1/2 tsp cumin seeds (jeera)
• a pinch of asafoetida (hing)
• 1 medium onion, finely chopped
• 1 small potato, grated
• 1/4 tsp turmeric powder (haldi)
• 1 tsp chilli powder
• 1 tsp besan (Bengal gram flour)
• 1 tsp tamarind (imli) pulp
• 1 tsp grated jaggery (gur)
• 1/4 cup chopped coriander (dhania)
• 1/2 tbsp roasted chana dal (daria)
• 1 tsp oil
• salt to taste

For the garnish

1 tbsp chopped coriander (dhania)

Method

Heat the oil in a non-stick pan and add the cumin seeds and asafoetida. When the seeds crackle, add the onion and sauté for 4 to 5 minutes till it turns golden brown in colour.

Add the potato, turmeric powder, chilli powder and gram flour and sauté for 2 to 3 minutes.

Add the tamarind pulp, jaggery, coriander, chana dal, salt and ½ cup of water and simmer till the mixture nearly dries up.

Remove the stems of the brinjals and make criss-cross slits on the brinjals, taking care not to separate the segments. Stuff the slits with the prepared masala mixture. About half the mixture will remain.

Combine the stuffed brinjals, the remaining masala mixture, salt and ¾ cup of water and pressure cook for 2 whistles.

Serve hot, garnished with the coriander.

Nutrient values per serving

Amt	Energy	Protein	Cho	Fat	Vit A	Vit C	Calcium	Iron	F. Acid	Fibre
72 gm	59 kcal	1.5 gm	9.8 gm	1.5 gm	145.1 mcg	10.4 mg	21.8 mg	0.5 mg	16.9 mcg	0.6 gm

Achari Paneer Tikka

Ingredients

• For The Achari Marinade
• 1/2 cup hung curds (chakka dahi)
• 1 tbsp green chilli pickle
• 1 tsp chopped garlic (lehsun)
• 1 tsp fennel seeds (saunf)
• 1/2 tsp mustard seeds ( rai / sarson)
• 1/4 tsp fenugreek (methi) seeds
• 1/4 tsp nigella seeds (kalonji)
• 1 tsp cumin seeds (jeera)
• 1/4 tsp turmeric powder (haldi)
• 1 tbsp mustard (rai / sarson) oil
• salt to taste

Other Ingredients

2 cups paneer cut into 37 mm. (1 1/2 ") cubes

For Serving

dahiwali phudina chutney

Method

For the achari marinade

Combine the curds, green chilli pickle and garlic and blend in a mixer to a smooth paste. Remove in a bowl and keep aside.

Combine all the remaining ingredients and blend in a mixer to a coarse powder.

Combine the prepared curd paste and the coarse powder in a bowl and mix well. Keep aside.

How to proceed

Combine the paneer and the achari marinade in a bowl, toss gently and keep aside to marinate for 20 minutes.

Arrange the marinated paneer pieces on skewers and grill on a barbeque till the paneer turns golden brown in colour from all sides.

Remove from the skewer and serve hot with dahiwali phudina chutney.

Handy tip

You can use any pickle of your choice if you do not have green chilli pickle on hand.

Treasure Vegetables

Ingredients

• 1 cup par boiled and diagonally cut baby corn
• 1/2 cup par boiled mushroom slices
• 1 cup par boiled broccoli florets
• 1/2 cup par boiled asparagus cut into 1" sticks
• 1 cup bean sprouts
• 3 tbsp oil
• 1 tbsp finely chopped garlic (lehsun)
• 2 tsp finely chopped ginger (adrak)
• 2 tsp finely chopped green chillies
• 1/2 cup finely chopped onions
• salt to taste

To Be Mixed Into A Sauce

• 1 tsp soy sauce
• 2 tsp cornflour
• 1/2 cup water
• 4 tsp hoisin sauce
• 1/2 tsp sugar

Method

Heat the oil in a wok or kadhai, add the garlic, ginger and green chillies and sauté for a few seconds.

Add the onions and sauté on a high flame for 1 to 2 minutes.

Add the baby corn, mushrooms, broccoli, asparagus and bean sprouts, mix well and cook on a high flame for 2 to 3 minutes, while stirring occasionally.

Add the prepared sauce and salt, mix well and cook on a medium flame for 2 minute, while stirring occasionally.

Serve immediately.

Adai ( Diabetic Recipe )

Ingredients

• 2 tbsp rice (chawal)
• 3 tbsp masoor dal (split red lentil)
• 3 tbsp green moong dal (split green gram)
• 1 tbsp urad dal (split black lentils)
• 1 tsp fenugreek (methi) seeds
• a pinch of asafoetida (hing)
• 2 green chillies , finely chopped
• 1/2 tsp grated ginger (adrak)
• 2 tbsp finely chopped coriander (dhania)
• 2 tsp oil
• salt to taste

For Serving

4 tbsp garlic tomato chutney

Method

Wash and soak the rice, dals and fenugreek seeds in water in separate vessels for 2 hours. Drain and keep aside.

Combine the rice, dals, fenugreek seeds and asafoetida along with enough water and blend in a mixer to a smooth paste.

Add the green chillies, ginger, coriander, salt and a little water if required and mix well.

Heat a non-stick pan and grease it lightly with oil.

Spread 2 tablespoons of the batter to form an adai of 100 mm (4") diameter.

Cook on both sides till golden brown using a little oil.

Repeat with the remaining batter to make 7 more adais.

Serve hot with garlic tomato chutney.

Nutrient values per serving

Energy	Protein	Carbohydrates	Fat	Calcium	Zinc	Fibre
125 calories	6.2 gm	18.9 gm	2.8 gm	11.2 mg	0.4 mg	0.2 gm