48. CHICKEN SAAG (OIL-FREE) - DIETERS' DELIGHT

INGREDIENTS
1. Chicken Breasts or Thighs - 4  cut into small pieces 
2. Onion Large 1 blended in a chopper  or grated
3. Tomatoes Large - 2 blended in a puree
4. Spinach app 250 gms (1 bunch) 
5. Ginger garlic paste 1tbs
6. Salt 1 tsp  ( as per taste)
7. Haldi (Turmeric Powder) 1 tsp
8. Chicken/Mutton Masala 1 tbs 


PREPARATION
1. In a bowl, mix chicken pieces with Salt, Haldi (Turmeric Powder) and Chicken/Mutton Masala. Keep aside for an hour.
2. Wash and pressure cook spinach in 1/4 cup water for 2 minutes. Mix with a hand blender into a coarse paste.
3. Blend onion in a chopper to make a coarse paste.
4. Blend tomatoes into a puree.   

METHOD
1. Heat a heavy bottomed vessel and cook onion paste until it becomes translucent. 
2. Add Ginger-Garlic paste and stir. 
3. Add chicken pieces and fry.
4. Add pureed tomatoes and boil till it changes colour. 
5. Add boiled pureed spinach into the vessel, mix and cover with a lid. Reduce heat.
6. Let it cook until done and the desired consistency is reached. It should take about 15-20 minutes. 

As per my taste, the saag should not be watery and should be thick enough not to flow in the plate.

                                            * * * * *

47. FISH CURRY IN COCONUT GRAVY

INGREDIENTS

1. Fish cut into small pieces say 2”X2”

2. Cooking oil  1 tbs

3. One large onion and 6-7 garlic cloves blended with ¼ cup water 

4. One bunch dhania leaves (coriander)  and 3-4 green chillies  ground well in a blender with ¼ cup water

5. One cup coconut milk

6. ½  lemon sliced and peeled,

7. Sugar 1/2 tsp

8. Salt 1 tsp

9. One tsp jeera (cumin seeds) and one tsp sabut dhania (whole coriander) both roasted dry on tawa until aromatic and crushed into powder.

METHOD
1. Heat oil in a saucepan and fry onion-garlic paste till it becomes translucent. Take care that it does not change colour.
2. Add green paste (no 4) and coconut milk.
3. Add lemon slices, salt and sugar and let it come to boil. 4. Add dhania-jeera powder (no 9). Simmer on slow heat till desired consistency is achieved.
5. Arrange pieces of fish in the gravy, cover with a lid and cook on low heat until the fish starts changing colour. Flip each piece carefully and cook from the other side also. Take care not to turn several times as fragile pieces of fish may break.

Enjoy preferably with plain boiled rice. Also goes well with neer dosa, appam or rice idly.

46. COCKTAILS & MOCKTAILS

1. BLOODY MARY ( Vodka + Tomato Juice + Capsico + Worcestershire Sauce + salt + Pepper + Fresh Lemon Juice)
Prepare a glass by wetting its rims and dipping it in salt so that a nice layer of salt is visible on the rim. Now carefully pour 60 ml Vodka, 60 ml Tomato Juice, 1-1.5 tsp Capsico, 1-1.5 tsp Worcestershire Sauce, 1/4 tsp Salt, 1/4 tsp Black pepper powder, 2 slices of fresh lime (Nibu) and a few ice cubes. Stir and serve. (My personal choice would be to dilute tomato juice with water to dilute the thickness of tomato juice.)



2. SINGAPORE SLING (Gin + Fresh lime + Sugar Syrup + Rose syrup + Soda): In a tall glass, pour 60ml Gin, 60 ml Shikanji (Mix of fresh Lime +Sugar syrup) or Minute Maid's Nimbooz, 30 ml Soda, a few ice cubes and a tsp of Rose Syrup. Serve without stirring. One may like to replace Rose Syrup with Rooh Afzah to give it an interesting twist. 

3. TOM COLLINS ( Gin + Fresh Lime + Sugar Syrup + Soda): In a tall glass, pour 60 ml Gin, 60 ml Shikanji (fresh lime +Sugar Syrup) and 30 ml soda. Stir, add a few ice cubes and serve. 

4. SCREW DRIVER (Vodka + White Rum + Orange Juice + Mountain Dew or Shikanji (Sugar Syrup and Fresh Lime) or Minute Maid's Nimbooz):  In a tall glass, mix together 20 ml Vodka, 20 ml White Rum, 30 ml Orange Juice, 30 ml Minute Maid's Nimbooz or Shikanji or Mountain Dew and a few ice cubes, stir and serve.

5. PLANTER'S PUNCH ( White Rum + Black Rum + Vodka + Orange Juice + Pineapple Juice + Fresh Lime): Mix 15 ml White Rum, 15 ml Black Rum, 40 ml Orange Juice and 40 ml Pineapple Juice and shake well. Add 3-4 ice cubes in the drink, pour 50 ml Vodka on top and place a wedge of fresh lime. You may also top it up with a few small pieces of cut fruit.

6. CUBA LIBRA (Rum + Fresh Lime + Cola): Pour 60 ml Rum (preferably Old Monk) in a glass, squeeze a little lime, put a few ice cubes and fill up with Coca Cola or Pepsi, stir and serve.

MOCKTAILS
For making mocktails of any of the above, do not put the alcoholic drinks.

TIPS & TRICKS
The quantities of ingredients are only suggestive and may be varied as per your individual taste and alcohol requirement. It is perfectly in order to reduce the alcohol component and increase juices or soda as per your alcohol quotient.

45. MATAR KI GHUGHNI-SNACK ( (DIABETIC & HEART FRIENDLY SNACK)

INGREDIENTS
1. Shelled green peas  2 cup
2. Cooking Oil 01 tsp
3. Ginger chopped 1 tbs
4. Jeera (Cumin Seeds) 1/4 tsp,
5. Salt 1/4 tsp (as per taste)
6. Red Chili powder 1/4 tsp
7. Amchoor (Dry Mango Powder) 1/4 tsp

     METHOD

    1. Heat Oil in a pan/karhai.

    2. Add ginger and Jeera. Now quickly add salt and chilli powder along with peas. Add 2 tbsp water. 

    3. Cover with a lid, reduce the heat and let it cook. Keep stirring in between to ensure against burning.

    4. Once soft, add amchoor powder and mix well.

    5. Take off the stove when peas are tender in app 10 minutes.

    Makes a quick and healthy snack.                         

Matar Ghughni is an eastern UP dish.

*****

44. SCRAMBLED EGGS

INGREDIENTS

1. Eggs 4
2. Cooking medium (oil/butter) ½  tsp
3. Salt 1/4  tsp (as per taste)
4. Black Pepper Powder1/4  tsp
5. Milk 8 tbs
6. Low fat cheese (grated) 4 tbs 

        METHOD

1. Beat eggs, milk, salt and black pepper powder together with a fork or in a blender.
2. Heat oil in a fry-pan. Pour the mix and keep stirring on very low heat.
3. When still liquid, add grated cheese and mix well till it melts and blends with the eggs.

USEFUL TIPS

The heat has to be controlled properly and kept very low. 

The trick lies in making the scramble smooth and creamy with semi-soft consistency. Even 10 seconds of extra cooking or a little bit of high heat will make the scramble curdle and lose its taste.

*****

43. MOONG SPROUTS ( DIABETIC & HEART FRIENDLY SNACK )

INGREDIENTS

1. Moong Sprouts 2 cups
2. Salt ½  tsp (as per taste)
3. Red Chilli Powder ¼ tsp
4. Ginger chopped 1 tsp
5. Onion chopped 2 tbs
6. Tomato chopped 2 tbs
7. Lemon juice 2 tsp
8. Chaat Masala  ½ tsp

PROCESS

1. In a pan, cook on low heat moong sprouts, ginger, salt and chilli powder in ¼ cup water till water evaporates and sprouts become tender. Take out in a bowl.

2. Add chopped onion and tomato, lemon juice  and chaat masala and toss.

*****

42. TORI/TURAI (BLACK GOURD) MASALA (VER: SPICY )

Tori, Turai or Black Gourd as they look when raw

INGREDIENTS

1. Tori ½ kg (Washed, peeled and cut into small round pieces)
2. Onion chopped 2 tbs
3. Garlic chopped 1 tsp
4. Ginger chopped 1 tsp
5. Tomatoes chopped ½ cup
6. Cooking oil 1 tsp
7. Jeera (cumin seeds) ½  tsp
8. Salt ½  tsp (as per taste)
9. Red Chilli Powder ¼ tsp
10. Haldi (Turmeric powder) ¼ tsp
11. Heeng (Asafoetida) 1 pinch

 METHOD

1.         . Heat oil in a karhai,
2.         . Add onion, garlic & ginger and and fry till it becomes    translucent.
3.           Add jeera, heeng, red chilli powder, haldi and salt.
4.           Add tomato pieces and stir till tender.
5.           Add tori pieces and mix well. Reduce the heat and cover with a lid. Cook till it becomes tender and water evaporates.

USEFUL TIP

1. Tori shrinks quite a lot after cooking. So be discreet about the quantity of salt used.
2. You may break an Amritsari Vadi and add it also while frying onion, garlic etc. This will give it a different taste and flavour.

For a simple tummy friendly version, please see
Tori (Tummy friendly) 

*****

41. TORI/TURAI (BLACK GOURD) VERY LIGHT: (DIABETIC & HEART FRIENDLY)

The end product...soft and very easy on tummy.

INGREDIENTS

1. Tori ½ kg (Washed, peeled and cut into round pieces)
2. Cooking oil 1 tsp
3. Jeera (cumin seeds) ½  tsp
4. Salt 1/4  tsp (as per taste)
5. Red Chilli Powder ¼ tsp
6. Heeng (Asafoetida) 1 pinch

 METHOD

1. Heat oil in a karhai. Add jeera, heeng, red chilli powder and salt. 
2. Mix tori pieces. 
3. Reduce the heat but do not cover with a lid. 
4. Cook till it becomes tender and water evaporates.

USEFUL TIPS

1. If covered with a lid, tori will lose its green colour and will acquire a greyish shade which may not be visually appealing.
2. Tori shrinks quite a lot with cooking. Therefore, be careful about the quantity of salt used.

For a spicy version, please see TORI SPICY (MASALA)

TORI/TURAI (BLACK GOURD) 

Tori OR Turai OR Black Gourd...what's in a name?

*****

40. ANDA (EGG) BHURJI

INGREDIENTS                            

1. Eggs 4 beaten
2. Cooking medium (oil)  1tbs
3. Jeera (cumin seeds) 1/2 tsp
4. Salt 1/4  tsp (as per taste)
5. Red Chilly Powder ¼ tsp
6. Onions medium 2 cut into small pieces
7. Garlic cloves 4 chopped
8. Tomatoes large 2 cut into small pieces
9. Ginger 1” grated or cut into small pieces
10. Green chillies 2 chopped
11. Dhania patti (coriander leaves) 1tbs chopped
12. Milk 8 tbs and
13. Cheese 2 cubes cut into 4 pieces each or grated cheese 2 tbs

PREPARATION

1.Cut onions, garlic, ginger, green chillies and tomatoes into small pieces and keep aside in Bowl A.

2: Beat eggs well with a fork or in a blender along with salt, red chilli powder and milk and call it Bowl B.

Step 3: In Bowl C, keep chopped dhania patti and cheese cube cut into 6 to 8 small pieces or 2 tbs grated cheese.

 METHOD

Step 1: Heat oil in a fry-pan. Add jeera. Add contents of Bowl A and mix well. Cover with a lid and reduce the heat. Let it cook for 3-4 minutes till tomatoes are tender.

Step 2: Pour contents of Bowl B in the pan and mix well. Keep stirring till it starts thickening but is still soft.

Step 3:  Add contents of Bowl C also and mix gently. Turn off the heat and cover with a lid. Leave for a few minutes to allow cheese to become soft.

USEFUL TIPS

1. Goes well with parathas/ roti….or even plain simple bread or bun.
2. Don't cook on high heat after adding eggs & milk.
3. Anda Bhurji should remain soft with chunks of cheese melting in the mouth while eating.

******

39. BHINDI SOOKHI (OKRA/ LADY'S FINGERS)

Bhindi Dry (without Besan option)

INGREDIENTS

1. Bhindi 1/2 kg, washed, dried and cut.
2. Onions medium sized 3, peeled and cut into long slices,
3. Green chiilies 4, whole with small slits
4. Cooking oil (my preference is Mustard Oil) 2 tbsp
5. Cumin Seeds (Jeera) 1/2 tsp
6. Salt 1 tsp
7. Turmeric Powder 1/2 tsp
8. Red Chilly powder 1/2 tsp
9. Gram Flour (Besan) 1 tbsp (Optional)

 METHOD

1. Heat Oil in a heavy bottomed karhai (wok).
2. Add onion slices and slit green chillies and fry till onion becomes transparent.
3. Add Jeera and stir a little.
4. Add Besan and fry till you get a nice aroma of fried besan.
5. Add Haldi, chilly powder and salt and stir for a few seconds.
6. Add Bhindi, mix it well and keep stirring it till it is done.

USEFUL TIPS

1. NEVER cover Bhindi with a lid while cooking it. 
2. Control heat smartly. Too much heat will burn it while too little will make it soggy and sticky.
3. Using besan as an ingredient is optional but especially useful while cooking frozen Bhindi.
4. After washing fresh bhindi, always dry it, before cutting it to avoid making it sticky.

*****

38. CABBAGE & SPRING ONION DRY SABZI

INGREDIENTS

1. 1 small cabbage finely chopped,
2. 1 Bunch of spring (green) onions finely chopped. Keep green and white portions separately.
3. Cooking oil 3 tbs
4. Ginger (Adrak) app 1" finely chopped
5. Garlic 5 cloves finely chopped,
6. Salt 1/2 tsp (as per taste),
7. Turmeric Powder 1/2 tsp
8. Red chilly powder  1/4 tsp (as per taste)
9. Cumin seeds 1/2 tsp
10. Garam Masala 1/2 tsp

 METHOD

1. Heat oil in a karhai
2. Fry white portion of green onions, garlic and ginger till they become transparent
3. Add cumin seeds, salt, turmeric powder and chilly powder.
4. Also add the green portion of spring onions and mix well. Cover with a lid and reduce the heat. Let it cook for a few minutes. Keep stirring in between.
5. When spring onions are almost done, add chopped cabbage and mix well. Again cover with a lid and cook until done making sure that it remains crisp and does not get overcooked.
6. Add garam masala and mix well. 

USEFUL TIPS

1. It is a good idea to wash cabbage much ahead of cooking time so that it drains well.  Freshly washed cabbage tends to become soggy and does not retain its crispiness.   
2. As onion greens take longer to cook, cabbage should be added only when onions are almost done.

*****