78. DAHI CHICKEN (DRY) - FAT FREE ( HEART & DIABETIC FRIENDLY)

INGREDIENTS
     1. Chicken boneless, skinless Thigh or Breast pieces - 1/2 kg
       2. Curd/yogurt - 1.5 cup beaten with a spoon
       3. Salt - 1/2 tsp (To taste)
       4. Crushed Pepper (white or black) - 1/2 tsp
       5. Cinnamon Stick -01
       6. Bay Leaf (Tej Patta) - 01
       
COOKING METHOD
    1. Mix together all the ingredients and marinade in the fridge for at least 3 to 4 hours. Longer the better.  
     2. Cook in a non-stick/heavy bottom pan on low heat covered with a lid. 
     3. Keep flipping over until the curd dries up and chicken is done.

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For other chicken dishes, pl enter chicken in the search bar on the top left corner.  

77. GRILLED SANDWICH (PALAK PANEER) - (DIABETIC & HEART FRIENDLY)

   

INGREDIENTS
     1. Multi-grain bread
     2. Chopped Spinach-1 cup              
     3. Chopped Garlic - 1 tsp
     4. Cottage Cheese (Paneer) - 2 tbsp
     5. Green chilly chopped - 1
     6. Salt ( as per taste)
     7. Crushed Pepper -1/8 tsp
     
       
COOKING METHOD
    1. In a fry pan, sauté garlic, chilly, spinach and salt till it is           done and water dries up.  

     2. Add grated cottage cheese (paneer) and crushed                   pepper. Add more salt, if needed. Stir until water dries             up. Let it cool down. 
     

3. Spread the mixture between two slices of bread and grill in a sandwich grill till it turns golden in colour.

In case you do not have a sandwich grill, place the sandwich on a non-stick pan with very low heat till it turns crispy brown on both sides.

4. No need to apply any oil for retaining its healthy attributes.

5. Enjoy with Tomato Ketchup or Mango Mint chutney, recipe at sl. no 76  Mango Mint Chutney

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76. MANGO MINT CHUTNEY

Mango, Chillies, Mint & Salt

INGREDIENTS
1. Green Mango (Kaccha aam) .....01 
2. Green Chillies (Hari Mirch) ........05

3. Mint (Podina) leaves.....02 bunches

4. Salt................1/2 tsp (as per taste)

METHOD

1. Wash, peel and cut the mango into small pieces.

2. Wash and cut green chillies excluding stems.
3. Clean and wash Mint (Podina) leaves.

4. Grind mango and chilly pieces along with mint leaves and salt in a blender chutney jar.

5. Adjust salt as per taste.

A multi-purpose chutney

TIPs & TRICKs 
Peel and cut raw mangoes in season and freeze them in your freezer. You can use them for making chutney or putting in any Daal later.  

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75. MANGO CHILLI CHUTNEY

Green mango and green chillies

INGREDIENTS

1. Green Mango ...01

2. Green Chillies...05

3.Salt.......1/2 tsp (as per taste)

METHOD

Cut and grind together all the three ingredients

1. Wash, peel and cut the green mango into small pieces.

2. Wash and cut green chillies.

3. Grind mango and chilli pieces along with salt in a blender chutney jar.

4. Adjust salt as per taste

1. 

   Soft to look at but hot on your tongue...Enjoy it. 

74. KANJI COLD DRINK (कान्जी)

A refreshing glass of Kanji

INGREDIENTS

1. Black Carrots or Beetroots 250    gms peeled and cut into thin        slices
2. Black Mustard Seeds Small (Rai) 6 tbsp ground finely in a grinder
3. Salt 2 tsp (as per taste)
4. Water boiled and cooled 2 ltrs

METHOD

1. Place all the ingredients in a glass jar.

2. Keep in a warm place until it ferments.
3. Keep stirring twice a day until it ferments well.  

Depending upon the weather, it would take about 6-7 days for it to get ready...sour and punget.

A Jar of Kanji

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73. KHICHDI (VER 02) - URD DAAL (खिचड़ी)

INGREDIENTS

1. Basmati Rice 1 cup

2. Black Urd Daal (Split) 1/2 cup

3. Salt 1 tsp ( or as per taste)

4. Haldi (Turmeric Powder) ½ tsp

5. Sonth (Ginger Powder) ½ tsp
6. Moti Saunf 1tbs

7. Desi Ghee ( Clarified Butter)  2 tbs

8. Jeera ( Cumin Seeds) 1 tsp

9. Lal Mirch (Red Chilli) Powder ¼ tsp

10. Heeng (Asafoetida) ¼ tsp  

METHOD

1. Soak Daal and Rice for ½ hour and drain the water.

2. In a heavy bottomed vessel, put daal, rice, salt, turmeric powder, ginger powder, moti saunf and 3.25 cups of water. Also add 1 tbs oil/ghee.

3. Let it come to a boil, reduce the heat to minimum, cover with a lid and let it cook till it is done. Keep stirring in between.

4. Heat ghee in a small fry pan, add jeera, heeng and chilli powder and quickly pour over khichdi before serving.

ACCOMPANIMENTS

Pickle, Papad, Chutney and Curd.

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72. OATS UPMA (DIABETIC & HEART FRIENDLY)

INGREDIENTS  

1. Oats Semolina* (Suji) - 1 cup
2. Cooking Oil 1 tsp
3. Chana Daal- 1 tsp
4. Black Mustard Seeds- 1/4 tsp
5. Heeng (Asafoetida)- 1 pinch
6. Onion chopped 1/2 cup
7. Ginger chopped 1 tsp
8. Green Chillis slit into two -2 (or as per taste)
9. Curry Patta Leaves - 3 twigs -washed and chopped 
10. Tomato chopped  1/2 cup 
11. Plain Roasted Peanuts - 1/4 cup
12. Grated Coconut 1 tbs 
13. Salt 1/4 tsp ( adjust to taste)

METHOD 

• Dry roast Oats Semolina (Suji) in a kadhai (pan) till a nice aroma starts coming but still remains white in colour. Keep it aside.
• In the same kadhai, heat 1 tsp oil, add 1 tsp washed daal and stir till it turns golden.
• Add 1/4 tsp black mustard seeds and let them splutter.
• Add 1/2 cup chopped onions, 1 tsp chopped ginger, 2 slit chillies, a pinch of heeng, 1/2 cup chopped tomatoes, chopped curry patta leaves, salt, 1/4 cup peanuts, and grated  coconut and stir fry for 2-3 minutes. 
• Add 3 cups of water and let it come to boiling point.
• Add dry roasted Oats semolina and mix briskly to ensure that there are no lumps.
• Cook on low heat for about 10 minutes. Keep stirring from time to time. 
• Serve hot with any chutney. 

* Good quality Oats Suji (semolina) is available in the market under various brand names. Otherwise one can grind coarsely ordinary oats in a dry grinder. Make sure that it does not become too fine.

71. BAINGAN BHARTA PURABIA (DIABETIC & HEART FRIENDLY)

INGREDIENTS

• Round Seedless* Baingan Large (Brinjal/Eggplant) - 01
• Garlic 5 cloves
• Onion chopped 1 cup
• Ginger chopped 1 tbsp 
• Tomato chopped 1 cup 
• Green Chillies finely chopped 3 (or as per taste)
• Salt 1/4 tsp ( adjust to taste)
• Mustard Oil 1 tsp

METHOD

• Peel and cut brinjal into eight large pieces.
• In a pressure cooker, boil along with garlic and salt and 4 tbs water till one whistle. 
• Open cooker and cook till extra water evaporates. Mash brinjal well and let it cool down.
• Add uncooked chopped onion, ginger, chillies, tomatoes and 1 tbsp of unheated Mustard oil. Mix well.  
• Serve cold with hot rotis or parathas. 

CAUTION

If you are not fond of raw mustard oil flavour, don't try this as this dish has a very strong mustard oil flavour.

70. BENGALI FISH MUSTARD CURRY (DIABETIC & HEART FRIENDLY)

INGREDIENTS

1.     Fish 300 gms

2.     Mustard Seeds (preferably yellow) - ½ cup

3.     Mustard Seeds Black - ½ tsp

4.     Green chillies - 3

5.     Salt ¼ tsp (to taste)

6.     Turmeric Powder ( ¼  tsp)

7.     Cooking Oil (preferably Mustard Oil) -1 tsp

METHOD

1. Cut fish into small pieces say 2''X2”. Wash and drain.

2. Grind together yellow mustard seeds, salt, turmeric powder and green chillies with a little water to form a fine paste. Add up to 150 ml water.

3. Heat oil in a flat pan. Add black mustard seeds. 

4. As the seeds splutter, pour the mustard paste. Bring it to a boil and reduce the heat. Cook for about 10 minutes or until it becomes thick.

5. Add fish pieces and cover with a lid.

6. Let it simmer for another 10 minutes or until the fish is done.

7. When ready, the sauce should be thick and creamy.

Goes well with plain boiled rice.


TIPs & TRICKs
    1. Mustard seeds must be ground with green chillies. Otherwise, the taste will become bitter. 
    2.The mustard chilly paste should be used immediately and not kept for too long.

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69. FRUIT YOGURT (DIABETIC & HEART FRIENDLY)

Low calorie Cherry Yogurt

INGREDIENTS

1. Cherries or Strawberries or Blackberries or peach                   de-seeded- 02 cup

2. Greek Yogurt 0% fat - 2 cups

3. Sugar or Sugar substitute 1 tsp (optional)

METHOD

1. Beat yogurt lightly and add powdered sugar or sugar substitute (optional)

2. De-seed the selected fruit and run it in a chopper for a few seconds to make a coarse pulp.

3. Mix both together and keep it in the fridge to settle down for an hour.

CARE: Sugar is one of the white poisons and should be avoided by the diabetic patients and senior citizens.

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