Chicken rezalla with a healthy twist

Sunday lunches are an elaborate affair.Ever Since my childhood, I used to wait for Sunday - a day when my family is together for lunch at the dining table.Even today, nothing much has changed. I still look forward to my Sunday meal after a hectic week at work.

Sunday is the day when I try to cook something. I find cooking extremely relaxing and rejuvenating.  Chicken rezalla is a wonderful Sunday lunch menu option. This was introduced in Bengal by the Mughals. Traditionally this is looked in ghee in a rich cashew nut gravy.

However, being a health and fitness addict, I have added certain healthy twists to this authentic dish. Based on my experiences and reviews of people who tried out this recipe, I can say that you can't make out the difference. It is just for you to know ;)

Let's talk about the twists now. The recipe originally has a rich gravy which has kaju paste, ghee and sometimes cream. I didn't want cashew and all in my recipe as it increases the cholesterol value and the calorie count of the meal.

So what did I add for a thick rezalla gravy and not compromise on the health aspect of the meal ? 

Well, I made a paste of poppy seeds, while til, white mustard seeds and soya to enhance the gravy. All of these are healthy and keeps the calorie count much lower.

Let's look at the complete procedure:

 Ingredients:

1. 1kg chicken

2. 5tbsp of onion, ginger, garlic paste

3. 1 cup curd

4. 4tbsp pf poppy seeds

5. 4 tbsp of white til

6. 2 tbsp of white mustard seeds

7. 1/2 cup soya chunks

8. edible ittar to taste (few drops)

9. garam masala paste ( cinnamon, cloves, jawitri, peppercorn, elaichi)

10. 2 tbsp oil

Method:

1. Marinate the chicken using salt, curd and ginger, garlic paste

2. Make a paste of onion, ginger and garlic

3. Heat about 2 tbsp of oil in a pan and add the onion-garlic- ginger paste

4. Fry till the mixture turns brownish in colour. Add the poppy seed-til- soya-mustard paste and cook weel till the oil separates

5. Add the marinated chicken and the garam masala poweder. Cook well till the chicken cooks and changes colour

6. Add water to the pan and cook till the chicken becomes juicy

7. Add a few drops of meetha ittar and cook for about 3 mins

Here, your yummy and healthy chicken recipe is good to go :)

Enjoy the meal and do drop in your suggestions and feedback. 

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Chilly Chicken

We all love a nice hot serving of Chilly Chicken. It's my favourite comfort dish.

Be it winter or summer, lunch or dinner, chilly chicken appeals to me everytime it is served.

However, chilly chicken available in most of the restaurants are deep fried in oil which can turn out to be very unhealthy. Therefore, I tried a stir fry version of the chilly chicken and it turned out to be just as good as the restaurant version.

Its healthy and delicious !

Ingredients:

1. Chicken 500gms
2.  2 onions diced
3.  1 capsicum diced
4. 1/2 cup spring onions
5. Green Chillies as per taste
6. Sauces like vinegar, soya sauce, red chilly sauce
7. 6 cloves of garlic
8. Cornflour
9. Salt as per taste
10. 1 cup Chicken stock

Method:

1. Wash and marinate the chicken with vinegar, cornflakes and salt and keep for about 20minutes
2. Take a non stick pan and heat about 1tsp of oil

3. Add the marinated chicken the pan and stir fry the chicken. Make sure that the cornflour coats the chicken well

3. Once the chicken starts turning brown, take it off the pan and fry garlic, onion, spring onions and capsicum and stir fry

4. Once the greens cook a little, add the chicken and mix well

5. Add the sauces of your choice. I added soya sauce, garlic chilly sauce to the chicken.

6. Once they cook a little and start changing colour, add the chicken stock to the mixture. If you want a thicker gravy, add about 1tsp of cornflour to the stock before adding. You can add water(with about 1tsp of cornflour) of you do not have chicken stock ready with you.

7. Add salt as per your taste and serve hot

Healthy snacking III - Chivra / Chura bhuja

Chivra / Chura Bhuja/ Healthy snacks

Its winter time !! Its that time time of the year when a hot cup of tea or coffe gives you the maximum comfort. We often crave for something to munch on during tea time and settle in for something unhealthy.

Here is one recipe which satisfies not only satisfies our taste buds but is equally healthy.

This is made of flattened rice popularly known as chura or chira in the eastern parts of the country.
This crunchy snack is made of just 1tsp of oil.

Ingredients:

1. 2 cups chura
2. 1 dry red chilly
3. Green chilies
4. Black salt
5. Pepper

Method:

1. Take a pan and heat 1tsp of oil
2. Once heated, add the red chilly and the green chilies
3. Add the chura and fry well on medium heat till it become crunchy

You might also add pan roasted green chilies to the pan and your tea time snack is ready to serve.

Dhaniya Chicken

You can't beat the aroma of dhania or coriander leaves in the winters :)
So here's a recipe that you can enjoy for dinner.

Its healthy and is low on calories.

Ingredients:

700gms Chicken
3tsp garlic paste
3tsp ginger paste
1cup sliced onions
1/2 cup curd
4tsp kasoori meethi
1/4 cup chopped coriander leaves
3 tsp chicken masala
salt to taste

Method:

1. Marinate chicken with ginger, garlic paste, curd and salt and keep for about 2 hours

2. Heat about 2tsp of oil in a non stick pan and fry the onions

3. After the onions turn golden brown, add chopped tomatoes and fry them

4. Add the marinated chicken
5. Also add the kasoori meethi,salt and chicken powder and fry till oil starts separating from the masala

6. Add about 1 cup of water and let the chicken cook in the gravy

7.  Add chopped coriander leaves and garnish

Mixed Raita

The best accompaniment to any meal is a nice preparation of raita. It is one meal which not only quick and healthy, but never fails to impress you.

Just chop some vegetables and whisk with yoghurt. Your healthy and spicy raita is ready to serve.

Ingredients:

1 cup sliced cucumber
1/2 cup sliced onion
1/2 cup sliced tomatoes
1/3 cup chopped coriander
2 cups whisked yoghurt
3 tsp chaat masala
2tsp pepper powde
3 tsp black salt
Salt to taste

Method:

1. Whish yoghurt and keep aside

2. Add the chopped vegetables to the whisked yoghurt

3. Add chaat masala, pepper powder, black salt and salt to the mixture

4. Add chopped coriander

The raita is now ready to serve.

You can also grate the cucumber before adding to the yoghurt. However, I prefer my raita crunchy.

Pasta - quick chinese style recipe

Who doesn't love a hearty plate of pasta. Yet we avoid it because of the sauces that come with it. White sauce and red sauce come loaded in calories and are high in cholesterol levels thanks to the butter and cream used.

So here is a healthy yet yummy option for pasta which can be easily cooked at home. The best part is you can put in all your favourite veggies or egg, chicken and mushroom and make your own version of this !

Ingredients:

1. 3 cups boiled pasta
2. 2 large onion
3. Spring onions
4. 2 springs of lemon grass
5. 4 cloves of garlic finely sliced
6. I cup slices vegetables like carrots, beans, bell pepper
7. Green chillies
8. 1 tsp soya sauce
9. 3tsp tomato sauce
10. 1 tsp black pepper sauce
11. Herbs like oregano if available
12. Black pepper

Method:

1. Take about 1tsp oil in a non stick frying pan
2. Fry the garlic, onion, spring onions, lemon grass and bell peppers
3. Once the onion starts going brown, add the chopped vegetables and stir fry
4. If you are using meat or egg, add them now
5. Add the sauces and let the veggies/meat cook with the sauces
6. Once it is cooked, add the pasta, oregano or other herbs, salt and mix well
7. Add green chillies and black pepper if you want. You may also add coriander for that extra flavour

Heart healthy Oats cheela

Oats is a wonder food. It has numerous health benefits and nutritionists swear by it. Rich in dietary fibre, it has great cholesterol lowering properties. It helps in lowering LDL cholesterol levels and keeps blood pressure in control. It is a boon for people looking to lose weight as it is low in calories.

Oats is one of the most adaotable ingredients and can be used in various forms in cooking. Therefore, with a little bit of imagination, one can easily come up with a delicious yet healthy recipe.

Here, I have listed a simple and quick recipe which promises to be healthy and yummy. It can also be regarded as a vegetarian omlette.

Oats cheela

Ingredients:

1. 1 cup dry roasted oats
2. 1/2 cup besan
3. 1 small onion
4. 1 small tomatoes
5. Chopped coriander
6. 3 cloves of garlic
7. Salt to taste
8. 1/2 tsp red chilli powder

Method:

1. Mix the dry roasted oats and the besan with water to make a batter
2. Add the chopped onion, tomato and coriander with the batter
3. Add red chilli paste, salt, garlic etc and mix well
4. Heat about 1/2tsp of oil in a non stick pan. Once heated, pour some batter on the pan and make it circular in shape as in a omlette
5. Once one side appears golden yellow, flip it and cook well

Sprinkle some chat masala and the cheela is ready to be served.

Use of a non stick pan is recommended as it greatly reduces the use of oil in this recipe and the batter doesnt stick to the pan.

Serve it with ketchup or green chutney and a healthy, tasty breakfast option is ready in minutes.

Please do drop in your feedback.

Healthy snacking II - Masala Muri or jhaalmuri

Here is the 2nd option in our healthy snacking series.

Healthy snacking is one thing we all look out for in between meals be it at home or at office. As advised by doctors, it is healthier to eat smaller portions of food in regular intervals. However, many a times at office or on the go, we often settle in for unhealthier options as they are more easily available.

A little creative thinking can help us eat healthy while also satisfying out hungrr pangs. The best part is you dont really have to compromise on taste.

So, we bring to you the recipe od masala muri or jhalmuri as it is popularly called in the East.

You just have to put all the ingredients together and add a dash of lemon. Your tasty snack is ready.

2 cups puffed rice or murmura
1 medium onion
1 cucumber
1 tomato
1 cup of mixed sprouts
2 tsp of lime juice
2 tsp chaat masala

Put all the ingredients together and mix well.

While the street side vendor puts in a lot of oil and fried stuff ( like bhujia or chanachur), we have added a healthy yet easy twist by adding sprouts and bringing in spice by adding lime juice.

Bengali recipe - Doi maach ( fish in yoghurt sauce )

This is primarily a bengali recipe but if cooked the right way, it turns out be very healthy.

Fish, as we all are aware, are loaded with omega 3 fatty acids which is considered to be great for heart health. Because if its healthy fat content, it is also a favourite amongst the people who are on a diet.

Yoghurt is also considered to be healthy and aids in digestion as it is rich in probiotics.

The best part is that it is cooked in minutes.

Ingredients :
1. Rohu fish or any fresh water fish
2. 1 onion ( sliced )
3. Yoghurt (about one cup)
4. Turmeric powder
5. Red chilli powder
6. Coriander powder
7. Cumin powder
8. Coriander
9. Green chilies
10.  Garlic paste
11. Aniseed (a pinch for tempering)

Method :
1. Marinate the fish with a lil turmeric powder and salt
2. In about 1 tsp of oil, lightly grill the fish pieces and keep aside
3. In a non stick wok, heat about 1/2 tsp of oil, add aniseeds for tempering.
4. Add onion, garlic paste and lightly fry it till it turns brown
5. In the yoghurt, add turmeric powder, cumin powder, chilli powder and coriander powder and mix well
6. Add the yoghurt paste to the wok
7. Put the fish pieces in the yoghurt paste
8. Add water as per your requirement in the paste if you want more gravy
9. Add salt as required
10. Cook for about 7-8 mins
Garnish with coriander

Smart snacking series I - Sprouts salad

Snack time is often the time when  we are  tempted to binge  on unhealthy  stuff.

Whether you are at your  work desk  or at home chatting with  friends or   catching up with the latest book , you often look for the perfect snack to give you company .

Remembering to eat healthy even when giving in to ur urge to eat is the idea here. Therefore, we bring to you a snack series wherein we will discuss some healthy yet tasty snacking ideas.

Here goes the first one - sprouts salad. Its not just tasty but is loaded with necessary fibres and can be put together very easily. You just need to remember to soak the ingredients overnight.

Ingredients :
1. 1 cup black fram or chana
2. 1 cup whole moong
3. 1 cup matar
4. 1 onion ( sliced )
5.  2 tomatoes ( sliced )
6. 1 cucumber ( sliced )
7.  2tsp chaat masala
8. Green chilies as desired
9. Juice of one lemon

Method :
1. Soak the chana , moong and matar overnight to get  the best results. 
2. Mix all the sprouted pulses  together . 3. Add in the onion , cucumber, tomatoes together
4. Add the lemon juice , salt   and chaat masala
5. Mix well and the sprout salad is ready to serve
6. You can add chopped coriander leaves also for added flavour.

This salad is loaded with proteins , fibres and vitamins . This helps in lowering cholesterol levels too. Its a favourite with people who want to lose weight.

Mango Juice - quick yet yummy !!

Hey there ! The season of mangoes is here !!

Mangoes are not only tasty, they help you to keep your cholesterol levels in check as well.

The high levels of fiber, pectin and vitamin C to lower serum cholesterol levels, specifically low density Lipoprotein (Bad cholesterol) 

For some other interesting health facts about magoes, try this link: http://www.care2.com/greenliving/10-health-benefits-of-mangos.html
Try this delicious mango Juice recipe to tantalize your taste buds on a sultry summer afternoon.

Ingredients:

Sliced Mangoes - 1 cup
Water 1/2 cup
Sugar / Honey - according to the sweetness of the mangoes

Process

Combine all the ingredients in a blender and process 

And, the yummiest mango juice will be ready in seconds !

Tomato & Dhaniya ka Shorba (Tomato & Coriander Soup)

This soup makes a healthy dinner.

 Low in calories, the ingredients are loaded with tons of benefits.

Tomatoes are known for its antioxidant properties and play a major role in maintaining cardiovascular health. Coriander is also known to increase HDL Cholesterol in our body which is popularly known as the good cholesterol and is extremely important for a healthy heart.

Ingredients:
4 medium tomatoes
Coriander (about 1 cup)
Garlic (about 2-3 pods)
Cumin seeds
Black pepper
Salt to taste

Method:
1. Cut the tomatoes into 4 halves and pressure cook them for about 10 mins
2. Once cooled, mash the tomatoes properly 
3. Blend together the tomatoes and the coriander to make a smooth paste
4. Strain the mixture to remove tomato skin if any
4. Heat oil in a pan, add the cumin seeds. Once the cumin seeds start to crackle, add the tomato & coriander mixture to the pan
5.Add about 1/2 cup of water and cook till it starts boiling
6. Add salt & pepper
7. Garnish with fresh coriander and serve hot

Coriander Chutney / Dhaniya ki Chutney

For a healthy lifestyle these days, we often avoid oily food.


However, sometimes we miss the extra spice of pickles alongside our main course.However, we cant always give in to our temptations as pickles contain a lot of oil.

So, here is some healthy & quick alternative that will definitely add that extra zing and is no less in taste as compared to pickes.
Coriander Chutney

Things you need: 

1.Coriander leaves - 1 bowl finely chopped
2. Lemon juice - 3tbsp
3. Green chillies - 2
4. Sugar - a pinch
5. Salt - to taste

Process:

1. Grind the coriander & green chillies together
2. To the paste, add the lemon juice, sugar and salt.


Mix well and your spicy chutney is ready to be served.

Coriander not only adds a great flavour to all your dishes, it also has numerous health benefits. It also lowers LDL(bad cholesterol) cholesterol and increases HDL(good cholesterol) cholesterol levels apart from aiding in digestion, curing intestinal gas, preventing nausea & urinary tract infection. It lowers the blood glucose levels in diabetics and prevents skin problems too.

Rava idli

This is a breakfast recipe loaded with loads of health and taste.

A simpler yet quicker version of the regular idli recipe, this instant version of the idli can be made within 20 mins.

Lets take a look :

Things you need :

1.suji or semolina - I cup
2. Curd - 1/4th cup
3. Curry leaves
4. Sesame seeds
5. Water - 1cup
5. Salt to taste
6. Coriander
7. Soda bicarbonate - a pinch

Process :
1. Mix the suji with the curd and water and keep for 10 mins
2. For the tempering, heat oil in a pan and add curry leaves and the the sesame seeds
3. Add the tempering to the suji batter and coriander
4. Add the soda bicarbonate to the batter
5. Grese the microwave safe or steel idli stand with a little oil and steam

Healthy and tasty breakfast is ready to be served. Serve hot with  sambar.

Healthy vegetable tikia

I am sure tikia reminds any Indian of a nice spicy evening snack enjoyed at roadside chat stalls.

But health and the roadside chat stalls don't mostly go together.

However, we here suggest a healthier version of this snack. Its based on a simple funda - toss loads of veggies together and use very little oil to make your own healthy version of the tasty junk food.The simple recipe will just take half an hour to give you a delicious dish.

Ingredients:

3 large potatoes

1 carrot

1/2 a cup chopped Beans

1/4th cup chopped Cabbage

Chaat masala

Red chilli powder

green chillies ( depends on taste)

Black salt

Salt to taste

2tbsp oil

Method:

1. Boil all the vegetables together and mash them well

2.Add chaat masala,green chilies, black salt powder, red chilli powder and salt to the mashed vegetables and mix well

3. Roll the mashed mixture into small round shapes

4. Grease a non stick pan with a little oil

5. Place the tikkias on the pan and fry till both the sides turn brown in  colour

Your delicious healthy tikkias are ready. Serve them hot with green chutney.

You can also serve them stuffed in breads.

Healthy Breakfast : Oats Upma

Oats Upma

People with Heart problems are often asked to use a limited amount of oil a day. Usually that varies between 4-5 tsp of oil.

But does that mean we have to compromise on taste for health ? I would say NEVER !
The best solution is to cook smart. 

Here's a yummy yet extremely healthy breakfast recipe to kick start your day.

Oats is an extremely heart friendly food because its rich in omega-3 fatty acids, folate, and potassium.This fiber-rich superfood can lower levels of  bad cholesterol and help keep arteries clear.

However, Oats with simply milk and fruits might taste very bland. Also, many people who complain of acidity problems also avoid the intake of milk.Therefore, I have here included a tasty upma recipe with oats.

Ingredients:

• 1cup Upma
• 1 medium sized onion sliced
• bell peppers (According to Taste)
• 1 cup slightly boiled carrots and beans
• 2 cloves Garlic
• a pich of mustard seeds
• curry leaves
• 1tsp oil
• Salt to taste
• a pich of freshly ground pepper 

Cooking method:

1. Slightly roast the oats dry on a pan just the way you do for suji upma
2. I have slightly boiled the vegetables here as we are just using a teaspoon of oil. It will be difficult to fry the veggies properly in that amount of oil. But boiling certainly helps.
3. Add 1tsp of oil, once heated,add the mustard seeds and the curry leaves
4.Once they begin to splatter, add the onions, garlic and bell peppers.
5. Saute all of them till they change colour.
6. Add the boiled vegetables and cook for sometime
7. Add the roasted upma and mix well
8. Add 2 cups of water. Allow it to boil.
9. Keep stirring continuously. Cook for sometime and then remove from flame

Garnish with coriander leaves and serve hot. You can also add a pinch of freshly ground pepper for taste.

P.S: Normally for South Indian recipes like Upma, we do not use garlic. However, Garlic is a wonder food for the heart. It deters artery clogging and reverses the damage already done to the arteries. Therefore, Its there in the dish. It makes absolutely no difference to the taste but adds another healthy factor for your heart. 

Enjoy Healthy Food :)

Do share your feedback and recipe ideas if any. Thanks !

Source:
http://www.foods-healing-power.com/garlic-and-heart-disease.html