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Showing posts with label low calorie vegetarian recipe. Show all posts
Showing posts with label low calorie vegetarian recipe. Show all posts

Wednesday, December 17, 2014

Bathua Saag-Dal curry

Bathua Saag or lamb's quarter is a leafy green vegetable that is found during winters. It is quite easy to prepare as both the leaves and stem are edible. It is best to choose stems that are firm. Rich in iron and calcium, they also serve as a good source of vitamins and fiber.

Since I made this vegetable for the first time and was not so sure about the recipe, I decided to cook it along with dal, a hint of tomato and lots of onions. With just one teaspoon of oil going into it, this turned out to be one of the tastiest low calorie dishes that can be paired with rotis. Read on for the easy recipe -



















Preparation Time - 15-20 mins

Ingredients -

  • 2 1/2 cups bathua saag (chopped & tightly packed)
  • 1/4 cup toor dal
  • 1 large onion
  • 1 small tomato
  • 2-3 garlic flakes
  • 1/2 tsp pancha phutana (alt - use a mix of mustard-cumin seeds)
  • 1-2 dry red chili
  • 2 pinch turmeric
  • 1 tsp rice bran oil
  • salt to taste

Preparation - Wash the bathua greens in plenty of water. Drain excess water and chop into small pieces.

Chop the onion and tomatoes into small pieces.

Cooking - Transfer the chopped greens into a pressure cooker. Wash the toor dal and add to the cooker. Also add half of the onions and the tomato along with turmeric, salt and 1/4 cup water.

Close the lid and cook for 2-3 whistles. Allow steam to escape before opening lid.

Heat the oil in a pan. Add the pancha-phutana and broken red chili. Once it gets spluttering, add the remaining onions and crushed garlic. Fry for a minute before pouring the contents of the pressure cooker into the same pan. Allow to simmer for 2-3 mins before removing from the flame.

Serve hot with rotis.





















Note - One can also add one palak / amaranthus to the bathua greens to make it more nutritious. Usually people in Odisha use moong dal instead of toor dal for this recipe.

Wednesday, April 23, 2014

Panasa Cutlet ( Low calorie recipe )

Cutlets are a great way of making use of any leftovers. Every time we have any leftover vegetables or even fish/chicken, I fashion them into cutlets which give them a fresh lease of taste and look. However, since cutlets seemed so mundane to me, I never thought of featuring them in my blogs. However, I have been seeing quite a few cutlet recipes floating around these days, so thought of adding my bit too.

I have seen quite a lot of folks avoiding them as they are invariably cooked/fried with a lot of oil. My sincere request to all of you to invest in a good quality non-stick tawa/frying pan and enjoy these yummies without the guilt. This is a classic odiya style recipe sans the breadcrumbs bit. If we are having it with hot rice or pakhala, I do not use breadcrumbs. But it is a must when the cutlets are to be served as a snack. One can also avoid the potatoes if one has high sugar levels. Use some soya kheema and a bit of chuda powder instead.

Read on -

















Preparation Time - 20 mins

Ingredients -



  • 3 cups boiled jackfruit cubes
  • 1 cup boiled potato cubes
  • 1 medium sized onion ( finely chopped)
  • 1/2 tsp grated ginger
  • 1/2 tsp grated/crushed garlic
  • 1/2 - 1 tsp red chilli powder
  • 1/2 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/4 tsp garam masala
  • a pinch of turmeric
  • 4-5 tsp oil
  • salt to taste


For the outer layer


  • 2 tsp besan
  • 2 tsp rice flour
  • a pinch of salt
  • a pinch of chili powder
  • 1/2 cup breadcrumbs


Preparation - Mash the jackfruit and the potatoes. Break any lumps but do not make it too smooth.

Make a thin batter out of the rice flour, besan, salt and chilli powder.

Cooking - Heat 2 tsp oil in a wok. Add the onions and fry till translucent.

Add the ginger and garlic and fry for 2-3 mins. Now add the mashed jackfruit and potatoes. Sprinkle all the
powders except garam masala. Mix and fry for 4-5 minutes on medium flame.

Sprinkle garam masala and coriander leaves. Mix and switch off flame.

Allow to cool down to a tolerable temperature. Then pinch small balls out of the mix and fashion into round/diamond/heart shaped cutlets.

Dip into the batter and gently roll over the bread crumbs to make a uniform coating. Make similar cutlets out of the remaining mix.

Heat a non-stick tawa/frying pan. Drizzle with a little oil or use a oil spray.

Place the cutlets over it and cook on both sides for a few minutes till little brown spots appear. Remove from the tawa/frying pan.

Serve immediately with some ketchup or even as a side dish with hot rice and dal.




Tuesday, April 22, 2014

Gobi Kasuri

A simple preparation of cauliflower with dried fenugreek leaves, the bitter but aromatic flavors of this herb lift the dish out of mediocrity and catapult it into another league. Unlike the Punjabi version which has an overdose of Kasuri methi, I have aligned it more with the Odiya cauliflower stir-fry 'Phulakobi Santula but with distinct notes of the latter herb . Cauliflower like its other cruciferous cousins ( say broccoli, cabbage and brussels sprouts ) is very low on GI and loaded with cancer preventing antioxidants. However, given the propensity of Indians for deep frying or steeping this vegetable in heavy gravies, much of the benefits are lost. This vegetable tastes best when blanched for few minutes and then sauteed with less oil. A very low calorie dish, this one is especially recommended for those who suffer from diabetes and other heart ailments.

It goes very well with rotis but tastes equally good when paired up with white rice. Since it is quite dry it makes for a good lunchbox recipe. Read on -



















Preparation Time - 30 mins

Ingredients:
Cauliflower ( 1 no, medium )
tomato ( 1 large )
onion ( 2 nos, medium )
red/green chilli ( 1-2 nos )
red chilli powder ( 1 tsp )
ginger garlic paste ( 1 tsp )
turmeric (1/3 tsp)
kasuri methi ( 1/2 cup)
pancha phutana ( 1/2 tsp)
garam masala ( 1/3 tsp)
oil ( 2-3 tsp) (I used Pomace olive oil for this recipe and t came out good)
salt to taste


Preparation: Dice the cauliflower into large sized florets . Cut the onion into thin long slices. Cut the tomato into long slices along its length and remove the seeds.

Soak the kasuri methi leaves in warm water.

Cooking: Bring water to boil in a large saucepan. Add salt and turmeric, followed by the cauliflower florets. Boil for 5-6 mins. Drain excess water and keep aside.

Heat a wok. Pour the oil into it. Add the pancha phutana and green chilli followed by the onions. Stir fry till the onions turn golden.

Add the ginger garlic paste and cook for 3-4 mins till the raw smell goes off.

Add the tomato slices. Sprinkle red chilli powder and a little salt. Cover with a lid and cook till the tomatoes soften and mix with the rest of the ingredients. Oil should start separating by this time.

Add the cauliflower florets along with the kasuri methi leaves. Stir fry on high flame for 3-4 mins. Cook covered on low flame for another few minutes till the cauliflower florets imbibe the flavors of the kasuri methi.

Add the garam masala and mix well. Remove from the stove. Serve with rice, rotis or parathas.



















Note - One can also skip the tomatoes and add amchur instead.

Sunday, January 5, 2014

Piaja Sandha Bara ( Onion flower stalk Fritters )

Onion stalks are another seasonal delicacy that has flooded the local markets in Orissa these days. These crunchy greens are great as a stir fry ( with some potatoes ) or as baras/fritters ( pithau bhaja ). Moreover they are quite easy to prepare. Read on the recipe:

















Preparation Time - 15 mins

Ingredients - onion flower stalks/piaja sandha (500 gms), 1 1/2 tsp red chilli powder, 2/3 cup raw rice(for making pithau), 4-5 tbsp besan/gram dal flour, garam masala/meat masala ( 1/3 tsp), cumin powder (2/3 tsp), salt to taste, 4 tbsp oil.

Preparation - Soak the raw rice for 3-4 hours. Wash and grind into a smooth paste (this is called pithau).

Wash and chop the onion flower stalks into small pieces. Remember to discard the flowers.

















Transfer into a mixing bowl. Add the rice paste, besan, salt, cumin powder, red chilli powder and garam masala/meat masala. Mix thoroughly into a dough without adding any water.

















Cooking - Heat a non-stick frying pan. Drizzle with 1-2 tbsp oil.

Divide the dough into 10 equal portions. Put each portion on the pan and spread a little with your fingers. Repeat with the remaining portions. ( I made the fritters in 2 batches )

Cook till a little reddish brown and crisp .Then flip over and cook on the other side as well.

















Remove from pan and serve hot with rice or just by itself.

















Note - This recipe is also prepared with spring onion greens. In that case the besan is usually skipped and only pithau is used.

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