Rajma Curry (Red Kidney Bean)

Kidney beans, also known as rajma, is a well known pulse that is extensively used all over the world in the preparation of variety of dishes, particularly in rice, curries, 

salads and toppings. 

The health benefits of kidney beans are not just for a part of the body but improves the overall health of       our body. The benefits of kidney beans definitely makes us include this pulse in our daily diet.

At the end of the recipe I  mention some of the major health benifts of Kidney Bean (Rajma). 

RAJMA (RED KIDNEY BEAN)

Servings : 8 
Ingredients :  

• Red Kidney Bean (Rajma) 2 cups  [ soak for overnight ] 
• Ginger 1 tsp 
• Garlic 1 tsp 
• 1 Tomato for puree and 1/2 tomato finely chopped 
• 1 small onion finely chopped 
• Coriander Powder (Dhaniya)
• Turmeric (Haldi)
• Red Chilli Powder (Lal Mirch)
• Garam Masala 
• Salt as per taste 
• 2 tsp oil 
• Dry Fenugreek Leaves (Kasuri Methi)
• Fresh Coriander Leaf for Garnish 

Preperation 

• Boil Rajma in a pressure cooker. When sufficient soft, drain and keep the remaining water and keep rajma aside. 
• Heat oil in a pan. Add onion, and ginger - garlic paste and continue to saute it for few mins. When oil begins to seperate add tomato puree. Mix all the masala well and fry it for 5 mins. When an aroma starts to come add Coriander powder, Turmeric powder, Red chili powder and Salt. Add little remaining water.Mix well and let the masala cook for another 5-7 mins.Stir occasionally. 
• Add  Rajma and mix well. Close the lid and let it cook. If it seems too dry then add water (water of Rajma) and mix properly. Add chopped tomato. 
• Put the Rajma into the pressure cooker and add the remaining water. Let the pressure come out for once and immediately lower the heat and simmer it for 10 mins. 
• Serve in a bowl and garnish it with fresh coriander leaf. And serve hot with Chapati or Jeera Rice. 

HEALTH BENIFITS OF RED KIDNEY BEAN 

1. Rajma boosts our energy as it is high in iron content. It contains high amount of iron which is the main source that is required for increasing body metabolism and energy. It also helps in the circulation of oxygen throughout the body. 
2. Rajma is a well known fiber rich pulse.
3. The amount of calorie found in rajma is moderate and can be eaten by all the age group. Adding kidney beans to a salad or low calorie soup during lunch will be a good choice. At the same time, for those who want to maintain a consistent weight can have rajma or kidney beans.
4. High magnesium content and fiber in kidney beans is responsible for lowering bad cholesterol levels. High magnesium level found in kidney beans helps the body fight diseases associated with the risk of stroke, heart attack, and peripheral vascular disease. It also helps in having a healthy cardiovascular system.
5. The fiber present in kidney beans helps in maintaining healthy bowel movements. If it is eaten in the right quantity, it helps in cleansing the digestive tract. Regular bowel movements are associated with a lower risk of colon cancer.

Chicken Cold Salad

Making one simple change to your diet – adding a salad almost every day can pay off with plenty of health benefits.

Eating more plant-based foods, including vegetables, is at the top of almost every health professional's advice list and may well be the most commonly given nutrition advice of all time.

Source : http://health.usnews.com/health-news/blogs/eat-run/2012/10/05/salad-for-breakfast-4-ways

Me and my husband love it very much so we add this in our breakfast almost everyday. We are chicken lover so we love to add it , sometimes we also prefer boiled egg instead of chicken. Eating salad for breakfast is fab idea. I prepare huge bowl of salad with lots of veggies, macroni, roasted nuts, dry fruits and whatever appropriate I get in front of my hand. You can also keep this salad in an air tight container and refrigerate it , so that whenever feel hungry you can eat it . 

Chicken Macroni Cold Salad

Now the question is how you made it. Well it does not follow any particular 

procedure. It's known as self innovation dish. But here

I want to mention my ingredients 

• Macroni 
• Onion 
• Tomato 
• Chicken (boiled and cut into small pieces)
• Vegetables (as per choice) [ Carrot, Cauliflower, Peas, Beans, Lettuces, Cabbage [must be boiled], Olives, Cucumber] 
• Salt as per taste 
• Mayonnaise /  Mint Curd Chutney 
• Oregano 
• Chat Masala
•  Fresh Coriander leaves

How to mix 

1. Boil macroni as per the instructions on the pack. Drain the water and keep aside. 
2. Boil all the vegetables. Drain and keep aside 
3. Take a big bowl. Add macroni, vegetables, boil chicken. Mix well 
4. Add 2 tbsp of mayonnaise, salt, chat masala, oregano and mix well.
5. Finally sprinkle the chopped coriander. 
6. Refrigerate it at least for 25-30 mins before serving .
7. Serve cold with ginger bread. 

Palak Paneer (Spinach with Cottage Cheese)

Whenever we talk about dieting the green leafy vegetable is always in our list. But why green veggie? They have nutritious in them more than anything else. Many people want to stay away from it just because of its taste but FYI it is full of nutrients like vitamins, minerals and other phytonutrients (natural chemical found in plant food). And it has a very less calorie. 

Cottage cheese contains all the essential amino acids needed for it to qualify as a complete protein. One cup of creamed cottage cheese has 23 grams of protein, which is 41 percent of the recommended daily intake for men and 50 percent for women. And its a great source of Vitamin B-12 . 

So in one word this is a very healthy as well as tasty dish. 

PALAK PANEER 

Servings : 4 

Ingredients 

* Spinach (Palak) 2 large Bunch 

* Cottage Cheese 400g 

* Garlic 4 cloves 

* Tomato 1 medium 

* Green Chilli 2 

* Cumin Seeds  1/4 tsp 

* Oil 1 tsp 

* Turmeric (Haldi) 1/2 tsp 

* Chilli Powder 1/2 tsp 

* Salt as per taste 

* Fresh Cream or cheese 

Preperation 

• Wash spinach thoroughly into running water. Boil it and Grind spinach along with Green chilli into fine thick paste. 
• Cut the cottage cheese (Paneer) into 1 inch cubes. 
• Heat oil in a pan. Add cumin seeds .
• Add chopped garlic and saute well. Add tomato and fry it for few mins in medium flame. 
• Add spinach puree and stir. Add Turmeric powder, chilli powder and mix well. 
• Check the thickness . Add water if required. 
• When the gravy comes to a boil add Cottage Cheese cubes. Mix well and allow it to cook for another 5 mins. Stir occasionally .
• Turn off the gas and add fresh cream or cheese. [ as per choice ]
• Finally serve hot with Chapati [ Roti ] 

Chicken Peri Peri toasted in Spaghetti

Piri piri  also spelled peri peri also called African bird's eye chili, is a cultivarof Capsicum frutescense, one of the sources of chili pepper, that grows both wild and domesticated. Well Peri Peri sauce is used as a seasoning or marinade is made from crushed chillies, citrus peel, onion, garlic, pepper, salt, lemon juice, bay leaves, paprika, pimiento, basil, oregano, and tarragon.

We order this dish from Slice of Italy on my husband's birthday and after that both of us become such a huge fan of this and we order it several times. So finally I decide to try it at home. When I follow the recipe it seems very easy and I did it :) 

Chicken PERI PERI toasted in Spaghetti

Serving 4 people
Ingredients

• 4 Boneless Chicken Breast Piece 
• 1/2 Pack of Spaghetti  (half boil)
• 4 Large tomato  (cut into cubes)
• 6 cloves of Garlic 
• 1/2 tsp Oil 
• Salt to taste

For Peri Peri Sauce

• Peri Peri Chilli or Red Dry Chilli (6-7)
• 10 cloves of Garlic 
• 1 tsp crushed black pepper 
• 1 tsp lemon juice 
• Pinch of salt 
• Oregano 
• 1/2 tsp oil 

Preperation

For Peri Peri Sauce 

Heat oil in a wok, add garlic and toss it. When it turn little brown, add chilli. Saute it for few mins

Add black pepper, salt, lemon juice and oregano. Fry it for few mins. Add 4 tsp of water and close the lid. Let it cook for 5 mins and turn off the gas. Let it cool and grind the whole mixture into a thick paste. 

For Chicken Spaghetti 

Heat a pressure cooker and add 1/2 tsp of oil and add garlic.  

Add chicken and saute it well. Add little salt and mix well. 

Let it cook for 10 mins. Stir occasionally. 

Add tomato into it and mix well and allow it to cook for another 5 mins. Close the lid and let the pressure come out. 

When give pressure keep it on the low flame for atleast 10 mins . 

Let it cool, Keep aside the chicken and blend the tomato and make it like a soup. 

Shred the chicken .  

Final Recipe 

Heat a pan and add the blended tomato. Then add the Peri Peri Sauce and stir well. When boil add Spaghetti and mix well. Do not close the lid. When boil , add salt [as per taste] and shredded chicken. Mix well and allow it to cook for another 10 mins. 

Make it thick and serve hot with toast. 

Missi Rotis

The calories and nutrition in Indian foods like Roti / Naan / Chapati / Parathas depend on the way the foods are cooked. Indian parathas are very high in calories/energy (high calories from fat) as these are fried in ghee or butter. Tandoori roti is baked in tandoor so these are supposed to be low in calories. But they are often coated with ghee or butter to improve their taste and that makes them high calorie, high fat food. But if you dont want to make it hign calorie food then at the time of swallow fry use oil as less as possible.

Missi Rotis , the name is enough to reveal the identity of the roti. This roti get their unique flavour from besan, the dough is almost always made with a combination of flours and seasoned with spices. Kasuri methi and the other spices add just the right aroma and taste to these Rotis. The thickness of the roti is depend on person to person and their choice. 

MISSI ROTI 

Make 20 Rotis

Ingredients

1 cup Besan (Gram Flour)
1 cup Maida  (Plain Flour)
1 cup Aata   (Wheat Flour)
2 tbsp Kasuri Methi (Dry Fenugreek Leaf)
A pinch of Hing (Asofetida)
1 tsp Chilli Powder
2  Medium size onion (finely chopped)
6-7 cloves of Garlic (finely chopped)
Salt to taste
Oil for cooking

Method 

1. Combine all the ingredients in a bowl and knead into a soft, smooth dough using  nough water. Keep aside for 10 minutes.
2. Divide the dough into 12 equal portions.
3. Roll out one portion of the dough into 150 mm (6") diameter thick circle using a little flour for rolling.
4. Cook each roti on a non-stick tava (griddle) over a medium flame using, ½ teaspoon of oil, till both sides are golden brown and crisp.
5. Serve hot with Salad, Achar or Curd. 

Oven baked home made 'Pittsa

Pizza is an oven-baked, flat, round bread typically topped with a tomato, cheese, olives, veggies and various toppings. 
Well this home made pizza is all time favorite for everyone in our family. Usually we made veg pizza, but last Sunday my husband suggest to give an extra topping of chicken Salami which of course increase its taste. This is not mine but my husband's recipe. Now a days we made it together.  

Lets start with the ingredients :

• Pizza Base and Topping  [available in market]  
• Onion  [cut into thick strips]
• Tomato, Capsicum [cut into thick strips]
• Garlic
• Chicken Salami [optional for veg] Mushroom can be used instead of chicken for veg 
• Low fat Cheese cubes [grated]
• Fresh Coriander 
• Black pepper and salt 

• Spoon the pizza topping into the pizza base. Topped it with onion, vegetables ,chicken, mushroom and garlic. Finally sprinkle the grated cheese and fresh coriander.

• Pre heat the oven in 600 Degree [medium] for 8 mins. Then grease the oven pan with little oil and put the pizza into the pan. Set the micro-oven temperature in 600 [medium] for 8 mins. When done, leave the pizza there for 1-2 mins. 

• When come out from the oven, keep it in a seperate tray, sprinkle black pepper and salt [as per taste]. And cut into 4 or 6 pieces and serve immediately 

Pizza Health Benifts 

The tomato and other vegetables on pizza contains vitamins A, C, E, K, thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, choline, lycopene and lutein. 
The vitamins in the whole milk mozzarella cheese on pizza include vitamins A, B12, D, E, K, thiamine, riboflavin, niacin, pantothenic acid, folate, choline and retinol. The saturated fat in whole milk mozzarella cheese is 25 grams per cup and the cholesterol is 88 milligrams per cup. 
The vitamins in pizza dough made with all-purpose, enriched and unbleached white flour include vitamins A, B6, E, K, thiamine, riboflavin, niacin, pantothenic acid, folate, folic acid, lutein and zeaxanthin

According to the United States Department of Agriculture, pizza is one of America’s favorite foods and eating cheese is a good way of getting calcium and protein. The National Institute of Arthritis and Musculoskeletal and Skin Diseases puts pizza on its list of calcium sources. The USDA also states studies have shown that the consumption of tomatoes may lessen your chance of getting cancer because tomatoes contain the antioxidant lycopene. A prostate cancer study showed a drop in prostate cancer risk when the amount of lycopene in the blood was elevated. Studies have also shown that when you eat tomatoes, you may be able to lessen your risk of developing heart disease, colorectal cancer, stomach cancer and lung cancer.

LEMON RICE

This dish is ideal for the summer. Keep in mind the fact that the lemon juice has to be added judiciously to suit your palate so that you do not end up with a "khatta" or bland rice. This dish can be enjoyed with rasam or just a bowl of curd. The lemon in the rice aids in the absorption of iron in your body due to its high vitamin c content.  If you have eaten a heavy breakfast, then this is a perfect dish for a light lunch. 

LEMON RICE

Ingredients

2 cups cooked rice
2 2/3 pcs dry chilli  , broken into pieces
2/3 tsp musturd seeds
2 tsp urad dal
2 tsp chana dal
5 -6pcs curry leaves [kadi patta]
1/8 tsp haldi
2/3 tsp grated ginger
1  lemon [juice]
1 1/3 tsp oil
Salt to taste

Method:

• Heat the oil in a non-stick pan and add the red chilies, mustard seeds, urad dal, ginger, chana dal and curry leaves.
• When the seeds crackle, add the turmeric powder, rice, lemon juice and salt and toss well. 
• Serve hot, garnished with chopped coriander and serve with achar [pickle]

Taco Indiana Veg

Taco is a traditional Mexican dish composed of a corn or wheat tortilla folded or rolled around a filling.  A taco can be made with a variety of fillings, including chicken, vegetables, cottage cheese etc  allowing for great versatility and variety. A taco is generally eaten without utensils and is often accompanied by garnishes such as tomato, lettuces, mayonnaise. 

Well this is my first attempt, but my husband said a big Wao ! when he took his first bite. 

TACO INDIANA VEG

Serving 2 

Ingredients : 

FOR TACO 

2 cups maida
3 tsp Oil
3/4 tsp salt

1/2 tsp red chilli powder 

1/2 tsp chat masala 

FOR STUFFING 

4-5  medium size potato 

1 cup cottage cheese [ Paneer ] smashed

1 large onion

6-8 cloves of garlic [ finely shred ]

Salt to taste 

1/2 tsp garam masala 

1 tsp tomato ketchup 

Method 

FOR TACO 

• Mix the flours. Add the oil and salt and make a soft dough by adding water.
• Roll out thin rounds about 100 mm. (4") jin diameter with the help of plain flour. Prick lightly with a fork.
• Grease a non-stick tava (griddle) using a little oil and cook the paratha till it turns golden brown in colour from both the sides.
• In one side add beaten egg and flip it, let it cook for a minute and turn it. [ optional ] 
• Let it soak in tissue paper 

FOR STUFFING 

• Smash the boil patato, add little salt and keep aside 
• Heat oil in a non stick pan, add onion and garlic and saute well. 
• Add Cottage Cheese , saute it for few mins and let it cook. 
• Add potato and mix well. Allow it to cook for 15-20 mins. Stir occasionally. 
• Allow it to cool , then make a dough and shape into an oval tikki . 
• Shallow fry the tikkis on medium heat with a little oil till both sides are evenly golden brown. 

HOW TO SERVE 

In the fold of each taco, fill a  stuffing, sprinkle the mayonnaise and serve hot . 

* For non-veg Tacos use minced chicken or mutton or fish instead of cottage cheese. 

Mixed Dal Idli with Red Chutney

If you have decided to eat healthy but don't really like eating sweet oats or cornflakes everyday , then I personally recommend this dish - Mixed Dal Idli  " a food for weight watchers" . 

Why Idli is known as one of the healthy option ?

• Calorie count: One idli = 65 calories
• A classic South Indian food made with fermented rice and black gram, Idlis are a great source of carbohydrates and proteins.

• The fermentation process increases the bioavailability of proteins and enhances the vitamin B content of the food.
• As it is steamed, fat content is low and it is easily digestible.
• Use of dal and rice in idli is a good combination as the amino acids in them complement each other.

                                                               MIXED DAL IDLI

Ingredients : 

     FOR IDLI 

1. Rice 1/4 cup
2. Chana Dal 1/2 cup
3. Masoor Dal 1/2 cup
4. Green Moong Dal 1/2 cup
5. Salt to taste

    FOR TOMATO CHUTNEY

1. 4 large tomato
2. 1 large onion
3. 2 tsp chana dal 
4. Kadi Patta 
5. 1/2 tsp mustard seeds
6. 3-4 dry red chilli 
7. Salt to taste

Method 

  IDLI

1. Wash and soak the rice and urad dal in lukewarm water for 2 to 3 hours.
2. Drain, wash and grind to a smooth paste.
3. Cover and keep aside overnight to ferment.
4. Add the salt and mix well.
5. Put spoonfuls of the batter into greased idli moulds and steam for 15 minutes or make it in microwave. 

 CHUTNEY 

1. Heat the oil in a kadhai, add the chana dal and  sauté on a medium flame till they turn light pink in colour, while stirring continuously.
2. Add the curry leaves and green chillies and sauté for a second.
3. Add the onions and sauté on a medium flame till they turn light brown in colour, while stirring continuously.
4. Add the tomatoes and salt, mix well and sauté on a medium flame till the oil separates, while stirring continuously.
5. When cool, blend in a mixer to a coarse paste. Keep aside.
6. For the tempering, heat the oil in a small kadhai and add the mustard seeds.
7. When the seeds crackle, add the red chillies and asafoetida and sauté on a medium flame for a minute.Pour the tempering over the tomato paste and mix well. Serve immediatelt or store in an air-tight container in the refrigerator.

Below are some important facts of IDLI 

Calories, Fat, Sodium and Cholesterol

Each idli contains just 39 calories, which is a minimal amount in comparison to a healthy 2,000-calorie daily diet. Idlis contain no fat, no saturated fat and no cholesterol. Consuming less than 16 grams of saturated fat and 300 milligrams of cholesterol lessens your risk of cardiovascular disease and stroke. From the salt, each idli does contain about 65 milligrams of sodium. MayoClinic.com recommends no more than 2,300 milligrams per day to prevent high blood pressure.

Protein, Fiber and Carbohydrates

In a single idli, you consume 2 grams of protein, 2 grams of dietary fiber and 8 grams of carbohydrates. For a light snack, that is a notable amount of protein and fiber with minimal carbohydrates. Healthy adults need 50 grams of protein and 225 grams of carbohydrates daily. Adequate protein facilitates muscle repair, and carbohydrates provide energy. Fiber promotes healthy digestion and bulks stool -- men need between 28 and 34 grams of fiber and women between 22 and 28 grams daily.

Vitamins and Minerals

One idli contains 1 milligram of iron, and trace amounts of calcium, folate, potassium and vitamin A. The iron is mostly from the black lentils, with about 25 percent of it from the rice. Iron keeps your blood oxygenated and is crucial for any diet. Men need 8 milligrams daily and women 18 milligrams. 

Source : http://healthyeating.sfgate.com/nutrition-idli-2667.html 

Paneer Bhurji

This is a veg version of Egg Bhurji . Paneer bhurji is one of the easiest paneer recipes that can be made with less effort and time.  My family loved it a lot and its simple way to make too! This can be a perfect lunch box idea, you can even wrap the paneer bhurji in roti for your kids. They would definitely love it. It also makes a great topping for hot toast. 

   

PANEER BHURJEE

Ingredients

500gm Paneer (mashed into crumbly texture) 

1 medium chopped onion

1 small tomato chopped 

4 clove garlic finely chopped

1/2 tsp ginger paste

1 green chilli finely chopped

1/4 tsp turmeric 

Vegetables ( as per choice )

Salt to taste

1/2 tsp Oil ( vegetable oil or rice bran oil )

1/4 tsp cumin seeds

1/2 tsp coriander powder

Chopped Coriander leaf for garnish

Preparation 

• Heat oil in a pan in medium flame. Add cumin seeds and fry till spluttering stops. 
• Add onion and fry till soft . Now add green chilli , garlic, ginger, tomato and fry till the tomatos are pulpy. 
• Add coriander powder, turmeric powder and mix will. Fry it in medium flame for 2 mins,
• Add paneer, mix well and let it for another 5 mins. Stir it. Add salt. If paneer gives of water at this stage, cook till the water has dried up in low flame. 
• Turn off the heat. Garnish it with coriander leaf and serve with hot chapatis or parathas.