52. CHANA (BENGAL GRAM) KEEMA (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1. Kale Chane (Bengal Gram black) - 1 cup
2. Salt - 1 tsp
3. Haldi powder - 1/2 tsp
4. Whole spices : 2 Badi Elaichi (Black Cardamom), 5 Lavang (Cloves), 1" Darchini (Cinnamon stick), 1 Tej Patta (Bay Leaf), 10 Kali Mirch (Peppercorns)
5. Cooking Oil - 1 tbs 
6. Jeera (Cumin seeds) - 1/2 tsp
7. Red Chili Powder - 1/4 tsp
8. Onion (Medium) -1 grated
9. Ginger Garlic Paste 1 tbsp
10. Tomatoes 4 pureed to a paste
11. Any Meat Masala (MDH/Shaan/Sahiba) - 1 tbsp
12. Kasoori Methi 1/2 tsp
13. Dhania ( Green Coriander) leaves - 1 small bunch

METHOD

1. Wash and soak chana over-night.
2. Cook in pressure cooker along-with salt, haldi and app. 3 cups of water, for about 20 minutes or until the chanas become tender.
3. After the chanas cool, coarse grind them in a chopper for a few seconds, ensuring carefully that they are not reduced to a paste and retain their keema-like texture. Alternatively, you can pound them.
4. In a pan, heat 1tbs oil, add jeera and onion paste and fry till it starts changing its colour. 
5. Add  whole spices, ginger-garlic paste, red chili powder and meat masala and stir it for 2 minutes. 
6. Add tomato paste and the coarsely ground mix of chana. 
7. Add kasoori methi and cook till it boils.
8. Decorate with chopped Dhania ( coriander leaves) and serve.

Enjoy with chapati or rice. 

*****

51. CHANA CHAAT ( DIABETIC & HEART FRIENDLY SNACK)

INGREDIENTS

1. Kale Chane (Bengal Gram) - 1 cup
2. Salt - 1 tsp
3. Cooking Oil - 1/2 tsp
4. Jeera (Cumin seeds) - 1/2 tsp
5. Red Chili Powder - 1/4 tsp
6. Lemon Juice -  1 tbs 
7. Chaat Masala 1/2 tsp

PROCESS

1. Wash and soak chana over-night  in clean water.
2. Cook in a pressure cooker with app 2 cups of water and salt for about 20 minutes or until the chanas become tender. 
3. Let the water evaporate fully. One can drain the water but it is preferable to evaporate the water instead of draining it out to save its nutritive value.
4. In a small pan, heat half tsp oil, add jeera and red chili powder. Add chanas and mix well.
5. Sprinkle chaat masala and freshly squeezed lemon juice and toss it.

This is a healthy and nutritional snack packed with vegetarian protein.

*****

50. ALOO PARATHA (FOODIES FAVOURITE)

INGREDIENTS

a. For the Stuffing
1. Aloo (Potatoes) - 1/2 kg or 6-7 medium sized
2. Pyaaz (Onion) - 1 large grated 
3. Adrak (Ginger) - 1" grated
4. Hari Mirch (Green chilies) - 3 chopped fine
5. Hara Dhania (Coriander leaves) - 1 bunch chopped
6. Salt - 1 tsp (as per taste)
7. Anar Dana Powder ( Pomegranate seeds) - 1 tbs 
8. Sonth (Ginger Powder) - 1 tsp
9. Sabut Dhania (whole Coriander Seeds) - 1 tsp crushed
10. Lal Mirch (Red Chilli powder) - 1/4 tsp

b. For the Atta (Dough)
1. Whole wheat flour - 3 cups
2. Salt - 1 tsp
3. Lal Mirch (Red Chili powder) - 1/4 tsp
4. Ajwain Seeds - 1 tsp
5. Kasoori Methi - 1tbs rubbed well 
6. Cooking Oil - 1 tbsp
7. Onion Juice extracted from grated onion

PREPARATION

a. For the Stuffing
1. Wash and boil potatoes till tender. Peel and grate or mash      well with a fork.
2. Peel and grate onion. Squeeze it tightly and keep the juice
    and solids separately.
3. Mix mashed potatoes with Salt, Red Chili powder, Ginger
    Powder, grated Ginger, finely chopped green
    chilies, crushed coriander seeds, chopped coriander              leaves, Anardana powder and onion solids.
4. Mix well and form egg sized balls.  

b. For the Dough
1. To the whole wheat flour, add salt, Red Chilli powder, 
    Ajwain Seeds, Kasoori Methi powder, Onion Juice and 1        tbsp Cooking Oil and knead well by adding water as per
    requirement.
2. Make balls of approximately the same size as the stuffing.

METHOD
1. Roll the dough balls between your palms and then spread      it as much as you can by using 3 fingers and thumbs of          both hands converting it into a kind of bowl.
2. Place the stuffing inside and close it by pulling and                  stretching it.  
3. Roll it between your palms to form a neat ball. Ensure that it does not break.
4. Flatten it and dust it with dry flour. Roll it with a rolling pin
    in a circulatory motion till it becomes almost 7"-8" diameter
    and totally flat.
4. Heat a Tawa (griddle)/ Fry pan. Place the rolled paratha          on it. Turn over and apply oil on both sides. Turn over till        both sides are well-cooked and crisp, using medium heat.
5. Serve with butter, curd and pickle or make a roll with              cheese spread.

GOOD TO KNOW
For the diet or health conscious people, one can make the paratha like a roti, without applying any oil whatsoever. Depending upon one's calorie budget, one  may apply 1/2 tsp olive oil, if required. 

                                           *****

49. CHICKEN CURRY (OIL FREE) : DIETERS' DELIGHT

INGREDIENTS
1. Chicken Breasts/Thighs - 4 Washed and cut into pieces of desired size
2. Lemon Juice 1 tsp 
3. Ginger Garlic Paste 1 tbsp 
4. Kasoori Methi 1 tsp 
5. Whole spices:Laung(Cloves) 4, Kali Mirch(Peppercorns) 6, Badi Elaichi (Black Cardamoms) 2, Darchini (Cinnamon Stick) 1, Tej Patta (Bay Leaf) 1
6. Salt 1 tsp (as per taste) 
7. Haldi (Turmeric Powder) 1/4 tsp 
8. Lal Mirch (Red Chili) Powder 1/4 tsp ( as per taste)
9. Any Chicken Masala 1-2 tbsp
10. Onion Finely Chopped 1 
11. Large tomatoes - 6  pur
12. Cashews or blanched almonds 1/4 cup, soaked and blended into a smooth paste
13. Dhania Patti (Coriander leaves) 1 bunch,

METHOD
1. Mix the ingredients listed from 1 to 9 and leave to marinade for at least 1 hour.
2. Blend onion and tomatoes with 1/2 cup water into a puree.
3. Put everything together in a heavy bottomed vessel/ cooker. Bring it to a boil and cover with a lid. Cook for about 20 minutes on low heat or until the chicken is tender and gravy becomes thick. Do not pressure cook.
4. Add Cashew/Almond puree and stir till it acquires a thick texture.
5. If gravy becomes too thick, add a little milk.
6. Wash and cut coriander leaves (dhania patti) and sprinkle before serving.

7. Serve hot with rice or roti. 

           

                                           * * * * *

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, 60ml 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.

*****