Indian Savory Pancakes Ready for some flavour? Try these fragrant, savory pancakes for dinner tonight! Recipe type: Main Cuisine: Indian Serves: 4 Ingredients 2 ? cups water 2 Tbsp oil 1 cup gram flour 3 Tbsp rice flour ½ cups whole wheat flour 1 cup finely chopped onion ? finely chopped tomato 2 tsp finely chopped green chilli 2 tsp red chilli powder 3 tsp salt 2 tsp cumin seeds 2 tsp cilantro leaves 1 tsp garlic paste Instructions In a large bowl, add rice flour, gram flour and whole wheat flour. Add chopped tomato and onion. Mix well. Add seasoning: cumin seeds, salt, red chili powder, cilantro and chopped green chilli. Gradually add the water. Cover and set aside for 10 minutes. Place a non-stick pan over medium flame and grease the pan with oil. Now pour ? cup batter in the center of the pan. Let it cook for 3 to 4 minutes, or until it starts to turn darker brown. Flip the pancake and apply a little bit of oil to this side also. Cook for another 3 to 4 minutes, until it is golden brown on both sides. Serve with ketchup or any of your [...]]]>
Braised Cod with Leeks Prep time 15 mins Cook time 25 mins Total time 40 mins A simple but elegant midweek meal. Recipe type: Main Serves: 4 Ingredients 1 Tbsp butter 2 cups leeks, split lengthwise, sliced thin, and rinsed well 3 medium carrots, rinsed, peeled and cut into thin sticks 4 new (red) potatoes, rinsed and sliced into ?-inch thick disks 2 cups low-sodium chicken broth, preferably homemade 2 Tbsp fresh parsley, rinsed, dried and chopped (or 2 tsp dried) 12 oz cod filets, cut into 4 portions (3 oz each) ? tsp salt ? tsp ground black pepper Instructions Heat butter in a large sauté pan. Add leeks and carrots and cook gently for 3 – 5 minutes, stirring often, until the vegetables begin to soften. Add potatoes, chicken broth, parsley, salt and pepper and bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are just tender, about 10 – 12 minutes. Add cod filets and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes, or until the fish is white and flakes easily with a fork (to a minimum internal temperature of 145 [...]]]>
? Cauliflower and Peas Why not enjoy a classic side dish of cauliflower and peas tonight? Ingredients 2 Tbsp oil 1 cup peas 2 cups cauliflower (cut into big chunks) 2 cups potato (cut in small chunks) 2 tsp garlic paste 3 tsp salt 1 tsp cumin seeds 2 tsp cilantro powder 2 tsp green chili paste 1 Tbsp water Instructions Take a pan and put it over a medium flame. Add oil. When oil is hot, add cumin seeds. When cumin seeds start crackling add the peas. Cook for 3 to 4 minutes. Add garlic and green chili paste. Add potato chunks. Cover the pan with lid and cook potato about 8 minutes, or until slightly underdone. Add cilantro powder and salt to taste. Add cauliflower chunks. Sprinkle a little bit of water and cook again for 10 minutes. Turn off the heat and serve. Enjoy this recipe with Indian chapattis or paratha. Nutrition Information Calories: 106 Fat: 2.2 g Carbohydrates: 18.6 g Sugar: 5.3 g Sodium: 503.4 mg Fiber: 5.4 g Protein: 4.4 g Cholesterol: 0.0 g 3.2.2265]]>
Lentil Curry Serves: 3-4 Ingredients ? cup red lentils ? cup brown lentils 4 cups water 5 garlic cloves, minced ? teaspoon salt ? teaspoon cayenne pepper ? teaspoon turmeric ? teaspoon dry cilantro, ground 1 tablespoon olive oil ? cup of sliced onion 1 teaspoon cumin, ground ⅛ cup skim milk 1 tablespoon fresh coriander, finely chopped Instructions Soak both lentils in a bowl filled with water for one hour or more. Overnight is best. After soaking, drain the lentils and place in a saucepan. Add water, garlic, salt, pepper, turmeric and cilantro. Bring to a boil. Turn the heat down to medium-low, cover and let simmer for about 30 minutes, or until lentils are tender. When the lentils are about to cook, heat oil in a saucepan and sauté onions until lightly golden. Add the cumin and fry for 1 minute, or until fragrant. Add sautéed onion along with oil and milk. Cook 5 minutes more over low and then sprinkle with chopped cilantro. Serve hot with whole-grain bread or boiled rice. Nutrition Information Calories: 238 Fat: 5.5 g Saturated fat: 0.5 g Carbohydrates: 33.0 g Sugar: 1.3 g Sodium: 598 mg Fiber: 8.6 g Protein: 13.9 g 3.2.2265 ?]]>
Roasted Brussels Sprouts with Sun-Dried Tomato Pesto This is a bright and flavorful vegetable dish that’s low in fat and high in fiber. It would be great as a holiday side dish or for a summer potluck! Recipe type: Side Dish Serves: 4 Ingredients 5 tsp Extra Virgin olive oil, divided 4 cups Brussels sprouts, trimmed and halved ¼ teaspoon freshly ground pepper 6 Tbsp water, divided ¼ tsp salt ¼ cup sun-dried tomatoes, soft or reconstituted and chopped 1 tsp garlic paste 1 Tbsp pine nuts, toasted 2 tsp red-wine vinegar ½ tsp dried oregano 1 Tbsp shredded Parmesan cheese Instructions Preheat your oven to 400°F. Place Brussels sprouts into a bowl and toss it with oil, salt and pepper. Take one rimmed baking sheet and sprinkle with 1 tablespoon water. Roast sprouts for 8 to 10 minutes. After 10 minutes, stir and sprinkle with another tablespoon of water. Roast for another 10 minutes, or until the sprouts are tender tender. While you wait, grind sun-dried tomatoes with remaining oil, water, garlic, vinegar, pine nuts and oregano in a food processor or blender. Grind until you achieve a rough pesto texture. Now stir Brussels sprouts in Parmesan and [...]]]>
? Spicy Zucchini This fragrant, flavorful vegetable dish can easily be made with full-fat or non-fat yogurt to suit your meal plan and taste preferences. And, since there is such a big variety of herbs and spices in it, you can also get away with adding less salt. Recipe type: Side Dish Serves: 5 Ingredients cup olive oil 1 onion, chopped 6 zucchini, peeled, seeded, lengthwise halved and sliced ? teaspoon salt 2 teaspoons chili powder ? teaspoon ground turmeric 1 teaspoon dry coriander, ground ? teaspoon garlic powder 7 peppercorns 3 cloves, whole ? cups water 4 tomatoes, chopped 2 tablespoons plain yogurt Instructions Heat oil in a pan over medium and sauté onion for 5 minutes, until lightly browned. Add zucchini, salt, chili powder, turmeric, coriander, garlic powder, peppercorns and cloves. Cook, stirring for 2 minutes. Then add ? cup water and keep stirring for another 3 minutes. Add in the tomatoes and yogurt. Cook covered on low for 10 minutes, stirring occasionally. Add a little water if needed while cooking. Serve hot with whole grain flat bread. Nutrition Information Calories: 160 Fat: 11.0 g Saturated fat: 1.7 g Carbohydrates: 15.1 g Sugar: 8.1 g Sodium: 279 mg Fiber: 4.7 g Protein: 4.5 g Cholesterol: 0 [...]]]>
Quinoa Bites A nutritious vegetarian appetiser that's fun to make! Recipe type: Appetiser Serves: 4-6 Ingredients 1 ? cups fresh spinach, chopped 4 cups cooked quinoa 1 ? cups Parmesan cheese, shredded 1 Tbsp salt 2 eggs 1 cup shallot, chopped 2 Tbsp all-purpose flour 2 tsp garlic paste ? tsp black pepper powder 3 tsp green chilies, finely chopped Instructions Preheat your oven to 350 degrees. Grease a muffin pan with oil or butter. Take 1 large bowl. Add egg, cooked quinoa, salt, Parmesan cheese, green chilies, garlic paste, spinach, shallots and flour. Mix all ingredients together to make a dough. Then, roll the dough into walnut sized balls. Put the balls into the muffin pan. Place the pan in the oven and bake until they turn light golden (about 20 minutes). Serve these delicious bites with yogurt or ketchup. Nutrition Information Calories: 78 Fat: 3.2 g Saturated fat: 1.4 g Carbohydrates: 14.6 g Sugar: 0.1 g Sodium: 149 mg Fiber: 6.5 g Protein: 4.7 g Cholesterol: 37.0 mg 3.2.2265 ?]]>
Grilled Tuna with Chickpea and Spinach Salad Prep time 25 mins Cook time 20 mins Total time 45 mins Great for a light lunch or dinner, and easy to make with leftovers! Recipe type: Salad Serves: 4 Ingredients 1 Tbsp olive oil 1 Tbsp garlic, minced (about 2 – 3 cloves) 2 Tbsp lemon juice 1 Tbsp oregano, minced (or 1 tsp dried) 12 oz tuna steaks, cut into 4 portions (3 oz each) For salad: ? can (15? oz) low-sodium chickpeas, drained and rinsed ? bag (10 oz) leaf spinach, rinsed and dried 1 Tbsp lemon juice 1 medium tomato, rinsed and cut into wedges ⅛ tsp salt ⅛ tsp ground black pepper Instructions Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on a high temperature. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5 – 10 minutes. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.) Grill or broil tuna on high heat for 3 – 4 minutes on each side, until the flesh is opaque and separates easily with a fork (to a minimum internal [...]]]>
Baja-style Salmon Tacos Prep time 20 mins Cook time 15 mins Total time 35 mins Fun, spicy finger food for a hot summer night. Recipe type: Main Cuisine: Mexican Serves: 4 Ingredients 12 oz salmon filet, cut into 4 portions (3 oz each) 4 (8-inch) whole wheat tortillas For taco filling: 1 cup green cabbage (about ? head), rinsed and shredded 1 tsp lime juice 1 tsp honey ? cup red onion, thinly sliced (or substitute white onion) 1 medium Jalapeno pepper, rinsed and split lengthwise — remove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use green bell pepper 1 tsp fresh cilantro, minced (or substitute ? tsp ground coriander) For marinade: ? Tbsp oil or butter 1 Tbsp lime juice 2 tsp chilli powder ? tsp ground cumin ? tsp ground cilantro ? tsp salt Instructions Preheat grill or oven broiler (with the rack 3 inches from heat source) on a high temperature. Prepare taco filling by combining all ingredients. Let stand for 10 – 15 minutes to blend the flavors. To prepare the marinade, combine the oil, lime juice, chili powder, cumin, coriander, and salt in a bowl. Place salmon filets [...]]]>