59. ROTI- GOBHI-PALAK (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Oats dry ground in a mixie
2. Whole Chana (Bengal Gram) Flour (Not Besan) - 1/2 cup 
3. Atta (Whole Wheat Flour) - 1/2 cup
4. Palak (spinach) 250 gms, boiled in 1/4 cup water and cooled and mashed
5. Cauliflower (phool gobhi) 1 cup grated 
6. Green chillies -3 finely chopped
7. Salt 1 tsp ( as per taste),
8. Dhania (Coriander) seeds crushed 1 tsp
9. Ajwain Seeds 1 tsp
10. Olive oil 1 tbs


METHOD
1. Knead together all the ingredients except olive oil into dough.
2. Form balls and flatten them.
3. Spread a firm polythene sheet or a Ziplock bag and apply a few drops of oil on it.
4. Place the flour balls and pat it with greased fingers until it gets the shape of a roti.
5. Flip over the sheet on the palm of your hand to remove the roti and put it on the heated tawa (griddle).
6. Turn over till done from both sides. With a chimta (tong), place it straight on the flame and grill on both sides for a few seconds. 
7. Apply 1/4 tsp olive oil on it if your calory budget permits. Otherwise enjoy it with plain low fat curd.

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58. PALAK-SHALAK : STIR-FRIED SPINACH (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Palak (Spinach) - 1/2 kg
2. Cooking Oil 1 tsp
3. Chopped Garlic 1 tsp
4. Salt 1/8 tsp (as per taste)
5. Roasted Sesame (Til) Seeds 1 tsp
6. Roasted Peanuts (Moongphali) 1 tbs

METHOD
1. Wash and cut spinach.
2. Heat 1 tsp cooking oil in a karhai/pan.
3. Stir fry chopped garlic till it becomes golden.
4. Add chopped spinach and salt and stir fry it on high heat until the water released by it evaporates.
5. Toss in roasted sesame seeds and crushed peanuts and serve.

GOOD TO KNOW
Spinach provides iron and roughage to the body, oil provides Omega 3 Fatty Acids, garlic is a blood purifier and thinner, sesame provides magnesium and peanuts add protein. 

                              *****       

57. FISH RICE (MILD & HEALTHY)

INGREDIENTS
1. Basmati Rice - 1cup
2. Fish - 300 gms
3. Salt 1 tsp (as per taste)
4. Cooking Oil 1 tsp
5. Mustard Seeds 1 tsp
6. Curry Patta (few)
7. Onion 1 medium chopped
8. Garlic 4-5 cloves chopped
8. Green Chilies 3 slit length-wise
9. Red Chilli powder 1/4 tsp
10. Lemon Juice 1tbs
11. Mixed chopped vegetables peas /carrots /cauliflower

METHOD
1. Separate the fish pieces with bones and without bones. 
2. Boil fish pieces with bones in 2.25 cups of water and then remove bones manually.
3. Roll boneless pieces of fish in salt, chilli powder and lemon juice and keep them aside. 
4. Wash rice and soak for 15 minutes. Drain water.
5. In a heavy bottomed vessel, heat 1 tsp oil, add 1 tsp mustard seeds, chopped onion, garlic and salt and stir till onion becomes translucent. Add slit green chilies and curry patta and stir for half a minute more.
6. Pour fish stock (2 cups). Add soaked rice and mixed vegetables.
When the water starts boiling, reduce the heat to minimum and cover the vessel. 

7.After about 10-15 minutes, when the rice is still not fully cooked and there still is some water, insert the spiced pieces of fish at various places in the vessel using a flat spatula. Don't stir. Cover with the lid till both rice and fish are fully done.  

CARE: This is not Fish Biryani but a healthy and light option as a one pot meal. 

      

                               *****                                            

56. MOOLI KI BHUJIYA ( DIABETIC & HEART FRIENDLY)

Spicy Mooli Bhujiya

INGREDIENTS
1. Mooli (White radish with leaves) - 1 kg
2. Cooking Oil (preferably Mustard Oil) 2 tbs
3. Salt 1 tsp (as per taste)
4. Adrak (Ginger) finely chopped - 2 tbsp
5. Green Chillies 3 finely chopped
6. Ajwain 1 tsp
7. Heeng (Asafoetida) 1/4 tsp
8. Haldi 1/2 tsp
9. Red Chili powder 1/4 tsp

METHOD
1. Peel/scrape and cut white part/ root of Mooli (white radish). Also chop leaves. Wash them well and boil in pressure cooker until it whistles. Switch off heat and let it cool down. The trick is to ensure that it does not become too soft.
2. Once cold, drain water and squeeze the leaves and mooli by holding them between the palms of both the hands and squeezing very very hard. Remove as much water as you can.
2. Heat oil in a karhai (wok), add chopped adrak and green chillies. Also add and stir ajwain, heeng powder, salt, haldi and red chili powder.
3. Add squeezed leaves and mix well. Keep turning over for 10 minutes on low heat.

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55. ALOO RAITA

INGREDIENTS
1. Curd (preferably low fat)  2 cups
2. Potatoes-3 medium size, boiled and broken into small pieces by hand
3. Salt 1 tsp (as per taste)
4. Ginger powder (sonth) 1/4 tsp 
5. Jeera (Cumin seeds) 1/2 tsp, dry roasted and crushed 
6. Red Chili powder flakes 1/8 tsp
7. Green Coriander small bunch or a few Podina (Mint) leaves 

METHOD
1. Beat curd to make it smooth.
2. Add salt, ginger powder, red chili powder and bhuna jeera in the curd.  
3. Add chopped coriander or mint leaves and boiled and broken potatoes to the curd.
4. Decorate with red chili powder and roasted jeera powder.


CAUTION: Potatoes are avoidable for diabetics.

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