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Tuesday, September 27, 2011

Quick Healthy Recipes- Part 4

Chana(Garbanzo) Salad

2 Cup Boiled Chana(Garbanzo)
1 small onion
2 Green Chilies(jalapenos)
2 Tomato
Cilantro/Hara Dhania
1 Lemon
Salt
Cut Onion, green chilies, tomato in very small pieces. Mix with boiled & water drained Chana(Garbanzo).
Add Salt, little lemon juice and finely chopped cilantro on the top. Mix it well and it’s ready to eat.

Note: I use canned Chana(Garbanzo) sometimes when I shortage of time but ake sure rinse it well under running water to make sure all preservatives are gone.
Raita/Yogurt Salad


1 Cup Yogurt/Dhai/Curd
1 Cucumber
1 small onion
2 Green Chilies(jalapenos)
1 Tomato
Cilantro/Hara Dhania
Salt
Cut Cucumber, Onion, green chilies, tomato in very small pieces. Mix with Yogurt.
Add Salt and finely chopped cilantro on the top. Mix it well and it’s ready to eat.
Note: Raita goes well with Biryani or vegetable Pullao
Spinach Paratha
Ingredients:
·         3 cups whole-wheat flour
·         1 large bunch spinach Only leaf part not the stem (approximately 1 lb or 500 gms)
·         1 tsp cumin powder
·         1/2 tsp red chilli powder
·         1/4 tsp asafetida powder
·         1/2 tsp turmeric powder
·         1/2 tsp Oregano(Ajwine)
·         Salt to taste
·         Oil to pan-fry the parathas
Preparation:
·         Wash spinach leafs then steam it in cooker(just 1 whistle) or put in bowl put the lid and microwave for 4min without any additional water.
·         Add the coriander, cumin, red chilli, asafetida, Ajwaine and turmeric powders, salt to taste to the whole-wheat flour. Add the spinach also and mix all together, kneading to form a medium-soft, smooth dough. Add some more whole wheat flour if the dough is too soft or you can add little water if dough is too hard.
·         Keep the dough aside in a close container for 1/2 hours.
·         Divide the dough into equal-sized portions and roll into balls between your hands till they are smooth and without cracks.
·         Very lightly flour a rolling board or clean counter surface and roll each ball into a circle Or you can fold it with little oil between the layers and make triangle paratha.
·         Heat a griddle/nonstick pan/ tava and cook the parathas one at a time like this: Put a paratha on the griddle. Do the first flip when you see tiny bubbles rise on the surface of the paratha. As soon as the first flip is done, apply little oil on both sides of paratha . Flip again cook from both side. The paratha is done when both sides are crispy and golden brown.
·         Serve hot with yogurt and chutney. I will not recommend pickle as it’s high in saturated fat. As we are practicing healthy food let’s avoid pickle and try it with fresh CilantroChutny or mint Chutny.

Note: Spinach Parata well with curd or pickle or Tomato or mint chutney

By: Reena Sharma

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