Dum Aloo

Ingredients:

50g ghee or 45 ml oil

1 bayleaf

1 onion, minced finely

½ tsp ginger paste

½ tsp garlic paste

½ tsp whole mustard seed

½ tsp cumin seed

500g small potatoes, with skins, washed and dried or
500g potatoes, peeled and cut into chunks

¼ tsp turmeric powder

2 tsp ground coriander

1 ½ tsp chilli powder

¼ pint natural yogurt

¼ tsp salt

Method :

1. Heat ghee or oil and add bayleaf and onion.

2. Fry for 3-4 minutes.

3. Add ginger and garlic and fry for 1 minute.

4. Add mustard and cumin seed.

5. Add potatoes, mix well and cook for 4-5 minutes, stirring constantly to avoid burning.

6. Sprinkle with turmeric, coriander and chilli powder.

7. add yogurt and salt to taste. Mix gently, cover and cook for 8-10 minutes until potatoes are tender and most of the liquid has evaporated.

8. Sprinkle with a little water if potatoes are not quite tender.

9. Dum aloo is a dry dish with potatoes covered with spices. Serve with puri.

Bengal Fish Curry

Ingredients:

1. 700g firm fleshed fish such as river trout, grey or red mullet.

2. 1 tsp ground turmeric.

3. 1 ¼ tbsps salt or to taste

4. 5 tbsps cooking oil

5. 1 large onion, finely chopped

6. ¼-in cube of root ginger-peeled and finely chopped or grated

7. 1 tbsp ground coriander

8. ½-1 tsp chilli powder

9. 1 tsp paprika

10. 250g thick set natural yogurt

11. 4-6 whole fresh green chillies

12. 1-2 cloves of garlic, peeled and crushed

13. 1 tbsp besan (gram or chick pea flour)

14. 2 tbsps chopped coriander leaves (optional)

Method:

1. Clean and wash the fish and pat dry.

2. Cut each fish in to 1 ½ -inch pieces.

3. Gently rub into the fish ¼ tsp turmeric and ¼ tsp salt from the specified amount and put it aside for 15-20 minutes.

4. Meanwhile, heat the oil over medium heat; use a pan wide enough to hold the fish in a single layer and fry onion and ginger until the onions are lightly browned (6-7 minutes), stirring frequently.

5. Add coriander, remaining turmeric, chilli powder and the paprika - adjust heat to low and fry for 1-2 minutes, stirring continuously.

6. Beat the yogurt with a fork until smooth and add to the onion and spice mixture, adjust heat to medium, add the whole green chillies, the remaining salt and the garlic. Stir and mix well.

7. Arrange the pieces of fish in this liquid in a single layer and bring to the boil. Cover and cook over low heat for 5-6 minutes.

8. Blend the besan with a little water to make a pouring consistency. Strain this over the fish curry, stir gently, and mix. Cover and cook for 2-3 minutes.

9. Remove from heat and gently mix in half the coriander leaves.

10. Transfer the fish curry into a serving dish and garnish with the remaining coriander leaves (if used).

Easy Main Dish Recipes

To help keep your spring and summer days stress-free, here's a sampling of easy main dish recipes to try.

1. Super Simple Salade Nicoise

Have your eggs boiled and cooled, and your red potatoes cooked before you start this recipe.

Ingredients:
Dressing:
1/2 cup light bottled balsamic vinaigrette or Italian dressing
2 teaspoons Dijon-style mustard

Salad:
->12 ounces green or yellow beans, trimmed
->2 cans (6 1/2 ounces each) tuna canned in water (chunk light or albacore), drained
->8 anchovy filets, drained (packed in oil) and pat them dry
->1 pound tiny new potatoes, cleaned, pierced with fork and microwaved until tender
->Half a red or yellow bell pepper, cut into thin (1/4-inch strips)
->1 cup cherry or grape tomatoes (cut in half if large)
->About 18 pitted black olives, drained well
->1 tablespoon fresh flat-leaf parsley, finely chopped (optional)
->2 teaspoons fresh tarragon leaves, finely chopped (optional)
->Salt and freshly ground pepper to taste (optional)
->3 large eggs (preferably a higher omega-3 brand), hard-cooked, peeled, and cut into quarters

Preparation:

1. Add vinaigrette to small bowl and whisk in mustard; set aside.
2. Add green beans to microwave-safe dish with 1/4 cup water. Cook on HIGH for about 3 minutes or until barely tender. Drain immediately and cover with cold ice water to stop the cooking process.
3. To assemble the salad, combine the beans, tuna, anchovies, potatoes, bell pepper, tomatoes, olives, fresh parsley and tarragon. Drizzle the dressing over the top and toss gently to cover all ingredients. Add salt and pepper to taste, if desired. Garnish serving bowl with hard-boiled eggs.

Yield: About 6 servings

Nutritional Analysis: Per serving: 420 calories, 35 g protein, 54 g carbohydrate, 6.6 g fat, 1.5 g saturated fat, 147 mg cholesterol, 11 grams fiber, 776 mg sodium. Calories from fat: 14%.

2. Cashew Chicken Salad Lettuce Wraps

Ingredients:
->1 head butter lettuce (or use green or red leaf lettuce)
->1 tablespoon light mayonnaise
->1/4 cup fat-free sour cream
->1/4 teaspoon curry powder
->1/4 teaspoon chicken broth powder (optional)
->2 cups skinless, roasted chicken breast, chopped (from a rotisserie chicken)
->1/3 cup celery, finely chopped
->2 green onions, finely chopped
->1/3 cup cashew pieces

Preparation:

1. Remove some of the better-looking leaves from the head of lettuce. Rinse well, then dry well in paper towels. Keep until needed in a gallon size plastic bag in the refrigerator.
2. Combine light mayonnaise, sour cream, curry powder, and chicken broth powder in small bowl with a whisk.
3. In a medium bowl, combine the remaining chicken salad ingredients, gently tossing with spoons until well blended. Pour dressing over the top and toss to blend everything well. Cover bowl and store in refrigerator until ready to serve.
4. Ten minutes before serving, spoon 1/3 cup of the chicken salad mixture (use 1/4 cup or less if the leaves are on the small size) into the center of each lettuce leaf.

Yield: Makes 4 servings (2 wraps each)

Nutritional Analysis: Per serving: 215 calories, 25 g protein, 8 g carbohydrate, 9 g fat, 2 g saturated fat, 63 mg cholesterol, 1 g fiber, 105 mg sodium (if unsalted cashews used). Calories from fat: 38%.

3. Bruschetta Baked Chicken

If you can find a bottled tomato-based bruchetta in your grocery store, you can use 1 3/4-cups of this instead of the diced tomatoes, tomato pesto, fresh basil, garlic, and oregano.

Ingredients:
->Olive oil cooking spray
->4 chicken breasts, skinless, boneless, cut in half to make 8 thin filets
->1 can (14.5 ounces) diced tomatoes (in whatever flavor you like, such as roasted garlic with herbs or Italian-style)
->2 tablespoons sun-dried tomato pesto (available in jars at grocery stores)
->1/4 cup finely chopped fresh basil
->1 teaspoon minced or chopped garlic (you can use the pre-minced variety from a jar, if desired)
->1/2 teaspoon dried oregano (or more, if desired)
->6 ounces shredded, part-skim mozzarella (1 1/2 cups)
->3/4 cup panko crumbs (or soft bread crumbs)
->3/4 cup shredded Parmesan cheese

Preparation:

1. Preheat oven to 400 degrees. Spray the bottom of a 9 x 13-inch baking dish with olive oil cooking spray.
2. Lay chicken pieces on the bottom of pan. In medium bowl, combine diced tomatoes (not drained), tomato pesto, fresh basil, garlic, and oregano. Spread bruschetta mixture over the top of the chicken.
3. Sprinkle mozzarella cheese evenly over the top of the bruschetta mixture. In small bowl, combine panko crumbs with Parmesan cheese. Sprinkle crumb mixture over the top of the mozzarella. Coat the top with olive oil cooking spray.
4. Bake dish, uncovered, in center of oven for 30 minutes (or until chicken is cooked throughout and cheese is bubbling).

Yield: Makes 4-6 servings

Nutritional Analysis: Per serving (if 6 servings): 251 calories, 28 g protein, 10 g carbohydrate, 10 g fat, 5.5 g saturated fat, 72 mg cholesterol, 0.7 g fiber, 570 mg sodium. Calories from fat: 36%.


4. Make-Ahead Lean Beef Kabobs

Ingredients:
->3/4 cup bottled teriyaki sauce
->1/4 cup pineapple juice
->1 3/4 pounds top sirloin steak, trimmed of visible fat and cut into 1-inch to 1 ->1/2-square pieces
->1 bell pepper, cut into 1 1/2-inch pieces (red, green or yellow)
->1/2 pound fresh mushrooms, stems removed
->1 cup fresh pineapple chunks (or canned in juice, drained)
->8 long metal or bamboo skewers

Preparation:

1. Combine teriyaki sauce and pineapple juice in small bowl, and set aside 1/3 cup of the mixture for basting. Add steak pieces to a gallon-size plastic bag set inside a medium size bowl. Pour the remaining teriyaki sauce mixture over the meat and seal the bag. Refrigerate for 6-8 hours or overnight. If you are using bamboo skewers, soak them for several hours.
2. Place bell pepper pieces and mushrooms in a microwave-safe vegetable cooker and cook on HIGH for 1-2 minutes.
3. Thread steak pieces (discarding bag and marinade), green peppers, mushrooms and pineapple onto skewers, alternating meat and produce. Place in a 9 x 13-inch baking dish or plastic container of equal size. Drizzle or brush the reserved 1/3 cup teriyaki sauce over the top. Cover kabobs well and store in refrigerator until ready to grill.
4. Preheat outside or inside grill for high heat. Lightly coat grill grates or grill plates with canola cooking spray. Cook kabobs on grill until the meat is cooked throughout (about 8 to 10 minutes over direct heat, or 15 to 20 minutes indirect).

Yield: Makes 4 servings (2 skewers each)

Nutritional Analysis: Per serving (including one-third of the marinade): 340 calories, 48 g protein, 16 g carbohydrate, 8.6 g fat, 3.3 g saturated fat, 85 mg cholesterol, 1.5 g fiber, 360 mg sodium. Calories from fat: 33%.

Hyderabadi Biryani

Ingredients:

* 1 kg: Meat
* 750 gm: Semi cooked rice
* Sautéed brown onions to taste
* 1 tbsp: Ginger garlic paste
* 1 tbsp: Red chilli paste
* 1 tbsp: Green chilli paste
* ½ tbsp: Cardamom powder
* 3-4 sticks:
* Cinnamon
* 1 tbsp: Cumin seeds
* 4-5: Cloves
* 2 tbsp: Lemon juice
* 250 gm: Curd
* 4 tbsp: Clarified butter
* A pinch: Mace
* Mint leaves to taste
* 1 tsp: Saffron
* ½ cup: Water
* 1 tbsp: Salt
* ½ cup: Oil

Method

1. Clean the meat.
2. Now in a pan add meat, salt, ginger garlic paste, red chilli powder, green chilli paste, sautéed brown onions, cardamom powder, cinnamon, cumin seeds, cloves, mace, mint leaves and lemon juice. Mix it well.
3. Add curd, clarified butter, semi cooked rice, saffron, water and oil and mix it well.
4. Now apply sticky dough on the sides of the pan.
5. Cover with lid to seal it and cook for about 25 minutes.
6. Hyderabadi Biryani is ready to eat.
7. Garnish with boiled eggs, sliced carrot and cucumber.
8. Serve hot.

Chettinad Chicken

Ingredients

* 1 kg: Chicken
* 1 1/2 cup: Onion
* 1 cup: Tomato
* 20 cloves: Garlic
* 1 big piece: Ginger
* 2 tsp: Pepper
* 2 tsp: Cumin seeds
* 2 tsp: Fennel (Jeera)
* ¼ cup: Coriander Powder
* ½ small cup: Chilli Powder
* Cloves (lavangam) as required
* Tamarind as required
* Salt to taste
* 5 tsp: Oil

Method

1. Wash the chicken and cut to pieces.
2. Mince garlic and ginger.
3. Powder pepper, cumin seeds and fennel together.
4. Fry the powders lightly and keep aside.
5. Season cloves in oil in a frying pan, add onion and tomato.
6. Sauté well adding minced garlic and ginger.
7. Add chicken with little turmeric powder and cook for 10 minutes.
8. Add chilli /coriander powders, salt and mix well.
9. Pour 4 cups of water and boil.
10. When chicken is half boiled, add the half fried pepper, cumin seed and fennel powder and mix well.
11. When the gravy thickens to a paste, remove from fire.
12. Serve hot.

How to cook without oil?

Nowadays all are busy thinking about how to be more and more fit. For this one has to take lot of care of the food that he eats. So thinking about fat free foods? Then put the oil out of your kitchen. Though this sounds quite good and attractive but how shall we cook without using oil. The idea of cooking without oil may sound inconceivable to most of us. But what if we could? Health concerns surrounding body weight and the heart are now common in many households. And it is oil that is held responsible for creating the mess, most often.

Here are some tips of how to cook without oil and even making it tasty.

• Stir-fry- Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil. Avoid high-sodium seasonings like teriyaki and soy sauce.

• Microwave- This is a good alternative because it's fast and doesn't add fat or calories.

• Roast- Put a rack in the pan so the meat or poultry doesn't sit in its own fat drippings. Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.

• Grill or broil- Always use a rack so fat drips away from the food.
• Bake- Bake foods in covered cookware with a little extra liquid.
• Poach- Cook chicken or fish by immersing it in simmering liquid.

• Saute- A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick. You also can use a nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of oil rubbed onto the pan with a paper towel. When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.

• Steam- Steam vegetables in a basket over simmering water. They'll retain more flavor and won't need any salt


Tips for Healthy Cooking

When cutting back on sodium, fat (particularly saturated and trans fats) and cholesterol, how you cook is just as important as what you cook. People with heart failure and their families don't have to give up taste or the foods they love. Often minor changes in how favorite foods and recipes are prepared can make a big difference.

The first goal for many people with heart disease is to reduce the amount of salt they eat. This is usually more important than controlling saturated fat and cholesterol consumption. If you usually add salt while cooking, simply put the salt shaker out of reach. Don't season meats and vegetables with prepackaged mixes, which often contain a lot of salt. Don't fry foods in oil, which adds unwanted fat and calories. Instead, try some of these healthier techniques:

* Stir-fry. Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil. Avoid high-sodium seasonings like teriyaki and soy sauce.

* Microwave. This is a good alternative because it's fast and doesn't add fat or calories.

* Roast. Put a rack in the pan so the meat or poultry doesn't sit in its own fat drippings. Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.

* Grill or broil. Always use a rack so fat drips away from the food.

* Bake. Bake foods in covered cookware with a little extra liquid.

* Poach. Cook chicken or fish by immersing it in simmering liquid.

* Sauté. A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick. You also can use a nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of oil rubbed onto the pan with a paper towel. When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.

* Steam. Steam vegetables in a basket over simmering water. They'll retain more flavor and won't need any salt.

Make favorite recipes healthier by substituting ingredients to cut down on the content of fat (particularly saturated fat). You and your family probably won't even notice a difference in taste. This table can help you get started.


When your recipe says . . . Instead Use this...

Whole milk (1 cup)-> 1 cup fat-free or nonfat milk plus one tablespoon of unsaturated oil.

Heavy cream (1 cup)-> 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat cottage cheese.

Sour cream->Low-fat cottage cheese plus low-fat or nonfat yogurt (fat-free sour cream is also available)

Unsweetened baking chocolate (1 ounce)-> 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon polyunsaturated oil or margarine. Carob is sweeter than cocoa, so reduce sugar in recipe by 1/4.

Egg (1)-> 1 egg white plus 2 teaspoons of unsaturated oil or commercially made, cholesterol-free egg substitute.

Shortening (1 cup)-> 2 sticks trans-free polyunsaturated margarine.

Butter (1 tablespoon)-> 1 tablespoon polyunsaturated margarine or 3/4 tablespoon polyunsaturated oil.

Cream cheese-> 4 tablespoons margarine blended with 1 cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed.

Cookery Tips

HOW TO HANDLE A CHICKEN

Chicken may be placed in four categories- namely, free range bird, farm fresh, pre-packed and frozen. The first two are live ones, free range birds being those that are let loos in the farmyard to peck at anything and everything. Farm fresh ones are those kept in a farm and reared under modern methods. These two types have to be killed and plucked at home. After plucking, they may be hung by tying the legs together. This method tenderises the meat to a great extent.

Plucking the feathers is easier if dipped in hot water. Catch the bird by its legs and start plucking the breast feathers, working towards the head. Continue with the back, wings and legs and wash thoroughly.

To joint a chicken, insert a sharp heavy knife between the body and the legs, towards the joint. Press legs backwards dislocating the ball and socket joint. Separate the wings by the joint. Cut along the ribcage and separate the chest and ribs.

For Stuffing and roasting, you have to "draw" the chicken. This means removing the contents of the abdomen. After plucking keep the bird on a flat surface and enlarge the vent at the rear. Insert your hand and work upwards to loosen the internal organs. Take care not to puncture the gall bladder. If it is broken the bile will spill out and the meat may taste bitter. Separate the liver, heart and the gizzard, discard the intestines. Wash and fill the cavity with stuffing. Press towards the breast with the spoon and truss firmly with a skewers or suture with a trussing needle and thread. Secure the legs to either side of the bird with a skewer. Turn the neck backwards and tie the wings and neck to the chest. Tie the legs to the tail.

Pre-packed birds are dressed, drawn, packed and chilled, while frozen birds are those that are kept in the freezer after plucking and drawing. They may remain fresh for several months, without any alteration in taste. Frozen birds must be completely thawed before cooking and once thawed should never be refrozen.


Lettuce
• Perk up soggy lettuce by soaking in cold water with some lemon juice. To store place in a zip lock bag with paper towel to absorb moisture.

Potatoes
• To bake potatoes more quickly, soak for about 20 minutes in salt water before baking.
• To improve the crispness of french fried potatoes, soak the raw potatoes in cold water for about 30 minutes before cooking.
• To bake potatoes more quickly, boil them for 10-15 minutes, and then poke them with a fork and bake.
• Instant potatoes are good to use to thicken stews or soups.
• Add a couple of drops of lemon juice to potato water and it will whiten the boiled potatoes. When you purchase a bag of potatoes put an apple in the bag so the potatoes will last without sprouting and wrinkling for about 8 weeks.
• Make sure to store your potatoes in a cool, dry place to minimize sprout growth.

French fries
• Place french fries on a plate that is lined with a layer of paper bag and a paper towel. This way you save on how many paper towels you use to absorb the grease.

Celery
• To keep celery fresh, take it out of the store wrapper and put it in aluminum foil and keep in the refrigerator.
• To store celery, wash off, cut off ends and save in a tall glass jar or pitcher filled with water. You celery will keep much longer this way.
• It will crispen up quick if you place it in a pan of cold water. Also a rib of celery can be used in a bread bag to keep bread fresher longer.

Mushrooms
• Cut mushrooms easily and quickly by using your egg slicer. Avoid soaking them because they absorb water.

Onions
• Onions have you crying?? When cutting onions dampen the cutting board with white vinegar to stop the tears.
• Did you know if you have a stainless steel sink you can rub your fingers on it after peeling onions to get rid of the odor on your hands? A stainless steel spoon will also work.
• Leftover pancake batter makes real good fried onion rings. Separate onion rings and let soak in batter for about 15 minutes and then deep fry in hot oil.
• For an easy way to dice onions, cut off the ends, and cut a criss-cross from top to almost the bottom with a knife. Then lay it on it's side and slice rows, and they shall fall off in little squares.
• For no more tears when cutting onions, simply place them in the freezer for 15 minutes before cutting or slicing them.

Oven
• To clean up spills, sprinkle immediately with salt. When the oven is cooled off, brush away the burnt on food with a damp sponge. Or
sprinkle with automatic dishwashing powder, cover with wet paper towels, let it stand for a few hours, then clean with a damp sponge.

COOKERY

SUMMER SPECIAL
1. Cucumber and Yogurt Dip

Ingredients:
Makes about 1 1/2 cups (serves 6)
1/2 pound cucumber (roughly 1 medium)
1 cup plain yogurt
1 small garlic clove, minced
1/3 cup finely chopped fresh mint leaves
Salt to taste

Method
1.Peel and seed the cucumbers.
2.Using the large holes on a box grater, grate the cucumber into a small bowl.
3.A handful at a time (kids like doing this), gently squeeze the water out of the grated cucumber. (More than half a cucumber's weight is water.)
4. Return the cucumber to the bowl and stir in the yogurt, garlic, mint, and salt.


2.Green Peas With Paneer Masala


Ingredients:
Garden peas 2 cups
Paneer Pieces (1 inch cubes) 2 cups
Water 11/2 cup
Half-n-Half 1/4 cup
Tomatoes 2 medium
Sugar 1 teaspoon
Garlic Paste 1 teaspoon
Ginger Paste 1 teaspoon
Turmeric (Haldi powder) 1/4 teaspoon
Chili Powder (Red Chili Powder) 1/2 teaspoon
Onions 1 large
Vegetable Oil 1/4 cup
Coriander Leaves (dhaniya) fistful
Salt to taste
Cloves (Whole)
Cumin Seeds (Cumin, Jeera) 1 teaspoon
Black pepper corns (pepper corns)
Cardamom 1
Coriander seeds 1 teaspoon

Method:
1.Cut paneer into one inch cubes. Grate onion, finely chop tomato. Keep aside.
2.Heat the following ingredients in a skillet for five minutes on medium heat: clove, cumin, pepper corns, cardamom and coriander seeds. Remove from heat, let cool and make into a fine powder. Keep aside.
3.Heat oil in a skillet and when oil is hot add crushed onion, ginger, garlic, turmeric, salt, chili powder, above powder and sugar. Fry on medium heat until onion turns deep brown.
4.To the skillet now add peas and chopped tomato and fry for three minutes on high heat. Reduce heat to medium, add water, stir and cover.
5.Cook until the water content has reduced by half and now add paneer pieces, cream and stir well. Cook further for five minutes.

3.Homemade Fresh Tomato Juice


Ingredients:
12 medium fresh tomatoes, cored and cut into quarters
1/2 cup water
1/3 cup coarsely chopped onions
2 stalks celery, coarsely chopped
1 teaspoon minced fresh parsley
1 bay leaf
1 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon sugar

Methods:
1. Combine first 6 ingredients into Dutch oven, bring to a boil.
2. Reduce heat.
3. Cover and simmer 30 minutes.
4. Remove from heat.
5. Put vegetable mixture through a food mill or sieve.
6. Stir in salt, paprika and sugar.
7. Chill thoroughly.
8. Serve over ice if desired.