13. BAINGAN (BRINJAL) BHARTA COLD (DIET FOOD)

INGREDIENTS

1. Round Baingans (Brinjals) Medium Size -2
2. Medium sized onions finely chopped -2
3. Tomatoes cut into small pieces-2
4. Green chillies - 3
5. Ginger (Adrak) 1" cut into small pieces
6. Coriander leaves 1 bunch chopped
7. Salt 1 tsp (as per taste)
8. Garam Masala
9. Beaten Curd 1/2 cup

METHOD

1. Peal and cut brinjals into large pieces and boil  with 1/4 cup of water in pressure cooker.
2. Dry out extra water and mash it with a ladle. Let it cool down.
3. Mix salt, garam masala, chopped onions, ginger, chillies, tomatoes, coriander leaves and curd.
4. Put it in the fridge to cool down.

USEFUL TIPS

Goes very well with hot crisp parathas.

12. WHITE DIP (DIET FOOD)

INGREDIENTS

1. Greek Yogurt 1.5 cup  (In case, you do not have Greek Yogurt, hang normal yogurt in a muslin cloth for an hour and use it.)
2. Salt - 1/2 tsp ( as per taste)
3. Crushed white (preferred) or black pepper - 1- 1.5 tsp (as per taste)
4. Oregano - 1 tsp
5. Green chillies 2 - very finely chopped (optional, only if you want it really hot)

METHOD

1. Beat yogurt well. 
2. Add salt, crushed pepper, oregano and minced green chillies (optional) and mix well.
3. Keep in an air-tight jar in the fridge.

USEFUL TIPS

1.  This is a healthy substitute for cheese spread, mayonnaise, butter, cream or cream dips. 
2. Can be used as dip with freshly cut cucumber, carrots, radish, capsicum etc,
3. Tastes awesome with potato chips, nachos etc.
4. Makes a healthy spread on toast to replace cheese-spread, butter or mayonnaise.
5. Can work as spread on parathas to convert them into rolls.
6. Makes makki-methi ki roti more delicious by substituting butter.

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11. BESAN (GRAM FLOUR) CHILLA (DIET FOOD)

INGREDIENTS

1. Besan (Gram Flour) 1 cup 
2. Salt 1/2 tsp (as per taste)
3. Red chilly powder 1/4 tsp
4. Ajwain seeds 1/2 tsp 
5. Baking soda 1/8 tsp 
6. Onion (01) grated
7. Green Chilies (2-3) finely chopped 
8. Coriander (dhania) leaves chopped 
9. Cottage Cheese (Paneer) 1 cup, mashed and mixed with salt, chilly powder and chopped coriander leaves
10. Cooking Oil 1/4 cup  

METHOD

1. Mix water in besan to make it a thick batter of pouring consistency ensuring that there are no lumps in it.
2. Add other ingredients (2 to 7) and mix well.
3. Heat a  non-stick flat pan/griddle/tawa. Smear 1/4 tsp of oil on it. Pour a ladle full of batter and spread it around with a flat wooden spatula till it is spread out uniformly. Apply another 1/4 tsp of oil on it. Flip it over and cook from the other side too till it becomes golden brown in colour. Regulate heat to ensure that it does not get burnt.
4. Flip back to original position and place a tbsp of Paneer mix in the centre and fold it midway. 
5. Serve it with Imli / Sonth/ Mint Chutney.

USEFUL TIPS

1. Substitute Besan with Chana Atta (Bengal gram flour with skin) for diabetics.
2. Regulating quantity of baking soda is absolutely essential. Less of it will make the Chilla limp and soft while any extra quantity will make it reek of soda and spoil the taste. So take care!
3. Adding chopped/grated garlic can add extra taste and flavour.
4. You may make your own Sweet & Sour Chutney by mixing 1.5 cups of water 2 tbsp Dry Mango powder (Amchoor), 1 tsp salt, 1/2 tsp chilly powder, 1/2 cup sugar or jaggery and boiling it for a few minutes till it becomes a thick sauce. 

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10. CHICKEN CURRY IN WHITE GRAVY (DIET FOOD)

INGREDIENTS

1. Chicken thighs 3 cut into small pieces
2. Curd beaten well 500 gms 
3. Salt 1 tsp ( as per taste)
4. White pepper powder 1 tsp, Black Cardamoms 2, Cinnamon stick 1, Cloves 2 and Bay Leaf 1 
5. Kasoori Methi 1 tsp
6. Cashews or Almonds(soaked & peeled) 20 ground to paste with water/curd
7. Cooking Oil 1 tbsp
8. Onion 1 medium size ground to paste

METHOD

1. Mix together 1/3^rd of the beaten curd, salt, and all the spices at sl no 4 and let it marinade for 2 to 8 hours.
2. In a pan, boil the above mix till chicken becomes tender. 
3. Heat 1 tbsp oil in a pan. Add onion paste and stir till it becomes translucent ensuring that it does not turn brown.
4. Add it to boiled chicken and mix well. Let it come to a boil. Reduce heat.
5. Add cashew paste to the remaining beaten curd and pour the mixture slowly into the pan. 
6. Also add Kasoori Methi rubbed between your palms. 
7. Keep stirring to ensure that it does not curdle. Let it cook on low heat for 5-10 minutes until gravy becomes creamy and reaches the desired consistency. If the gravy is too thick, you may add some milk/water slowly.

USEFUL TIPS

1. It is a versatile dish and can be eaten with anything, Pita bread, Roti, Paratha or Rice.
2. If you want it hot and spicy, add a few green chilies slit length-wise while frying onion paste.
3. If you want it richer (but unhealthy), add cream along with the cashew paste.

                                

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9. TAMARIND FISH CURRY

INGREDIENTS

1. Fish (1/2 kg) washed and cut into small pieces
2. Onions 2, medium size finely chopped
3. Black mustard seeds...1 tsp 
4. Garlic 10 cloves,minced or grated
5. Tamarind Liquid 6 tbs ( adjust as per taste)
6. Curry patta 1 twig washed and cut
7. Salt 1/2 tsp (as per taste)
8. Turmeric Powder (Haldi)1/4  tsp 
9. Chilli powder ( Deggi Mirch) 1/4 tsp 
10. Cooking Oil 1 tbsp 
11. Coriander leaves 1 bunch washed and chopped

METHOD
1. Heat oil in a pan. 
2. Add chopped onions and garlic and fry till they turn golden brown.
3. Add black mustard seeds and Curry patta.
4. Also add salt, haldi and deggi mirch powder and stir for a few seconds.
5. Add tamarind water and bring to a boil. Boil till it gets desired consistency.
6. Put in the fish, cover with a lid and boil for 5 minutes on low heat.
7.Garnish with chopped coriander before serving.

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8. KHICHDI- VER 01 (MOONG CHHILKA DAAL)

INGREDIENTS
1. Rice ... 1 cup
2. Moong Daal Chhilka ( Green).... 1/2 cup
3. Salt 1 tsp
4. Turmeric (Haldi) Powder... 1/2 tsp
5. Long (Clove)-3 
6. Saunf Moti -1tsp
7. For Seasoning (Tadka)

• Ghee (Clarified butter)...4 tbsp
• Jeera (Cumin seeds) ...1 tsp
• Red Chilly Powder...1/2 tsp (as tolerated)

METHOD
1. Wash Rice and daal well and soak them for at least half an hour.
2. Put rice, daal and 3 cups of water in a heavy bottomed vessel. Add salt, turmeric powder, cloves, Saunf and 1tsp ghee and bring to a boil. Once it starts boiling, reduce the heat to the minimum, cover with a lid and let it simmer, stirring it once in a while till the water dries up and daal and rice are tender
3. In a small fry pan, heat ghee, add jeera and red chilly powder and pour on top of the khichdi. 
4. Alternatively, put dollops of unmelted ghee in the centre of the plate, provided of course your calorie budget permits it. 
While eating, keep mixing ghee in the khichdi as it keep melting. 

USEFUL TIPS
1. The basic proportion for dry pulao like Khichri is Daal:Rice:Water 1:2:6 but if you want your khichri soft and mushy double the quantity of water and use a pressure cooker. 
2. Recommended accompaniments are ghee, curd, pickle, chutney and papad.

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7. EGG SMILEYS (OIL-FREE SNACK)

INGREDIENTS
1. Eggs-06
2. Amul cheese grated- 1/2 cup
3. Salt to taste
4. Pepper powder 1/2 tsp
5. Mustard Sauce 2 tbs 
6. Peppercorns whole 1 tsp 
7. Tomato sliced finely- 01 

METHOD
1. Boil eggs well. Shell them and cut them into halves vertically so as to make them into 12 long oval shape pieces.
2. Scoop the yolk portion out and mix it with grated cheese, salt, pepper powder and mustard sauce in a separate dish. If you find Mustard Sauce too pungent, you may instead use milk.
3. Divide the mix into 12 equal portions and roll them into balls.
4. Place the balls one each in the scooped portion of eggs and softly press them so that they get fitted in nicely.
5. Decorate them with 2 peppercorns each and a small tomato lip to make them look like smileys.  : ) 

USEFUL TIPS
1. These Smileys can be prepared in advance and placed in the fridge and can be taken out straightaway at the time of serving. No heating required.
2. If you want the eggs spicier, you can add minced/chopped green chillies or Paparika Sauce too in the mix.

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6. DAHI MUTTON (OIL- FREE)

INGREDIENTS
1. Goat Meat (Mutton) uniform size pieces...500 gms
2. Salt 1 tsp ( or more as per taste)
3. Crushed pepper 1 tsp 
4. Cinnamon Stick 1 
5. Bay Leaf 1
6. Curd 3 cups beaten with a spoon 

METHOD
1. Mix all the ingredients together.
2. Marinade by keeping in the fridge (30 minutes to 24 hours)
3. Place in a pressure cooker and let it cook for about 20 minutes on low heat. 
4. Release pressure. If some water still remains, dry it up. In case, all water has dried up and it is about to burn, add 3-4 tbs of water, stir slowly. This may give a brownish tint to mutton. Let the liquid evaporate before you serve it.

Serve hot. 

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5. CHUTNEY POWDER AKA GUN POWDER (MOLAGAPPODI)

INGREDIENTS 
1. Urad Daal (white) .... 1 cup
2. Chana daal ............. 1/2 cup
3. White Sesame (Til) seeds....1/3 cup
4. Asafoetida (Heeng) Powder....2 to 3 tsp
5. Curry Leaves...... a bunch
6. Salt to taste

METHOD

1. Roast each item separately in a karhai.
2. Powder them all together coarsely in a dry grinder.
3. Keep in an air-tight bottle.

USEFUL TIP
This powder can add a lot of taste to any bland item, eg, idly, rice, aloo paratha, plain dosa, chilla etc.

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4. TOMATO RICE

INGREDIENTS

1. Left over boiled rice - 2 cups
2. 2 large tomatoes pureed in a blender
3. Salt as per taste
4. Oil- 1 tbs
5. Mustard seeds- 1/2 tsp
6. Chana Daal washed and drained - 1 tbs
7. Curry patta chopped
8. Hing - a pinch
9. Red chilly powder - 1/8th tsp

METHOD
1. In a small karhai or a fry-pan, heat 1 tbsp of oil.
2. Add Chana Daal and fry till it becomes golden brown.
3. Add Mustard seeds, heeng, red chilly powder and curry patta. 
4. Add pureed tomatoes and salt and stir till it changes colour.
5. Add rice and mix well. Reduce the heat to minimum and let it remain for 5 minutes or until it becomes dry and tomatoes change colour.

TIPs & TRICKs
You may like to chop onions, ginger, tomatoes etc., whenever you have time, and put them in the freezer in a Ziploc bag or an air-tight vessel. You can take them out whenever you need them without wasting time.

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