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Healthy Recipes for optimal health


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Yeast free Chicken Pizza Recipe

Pizza-Yeast free

Pizza-Yeast free

Yeast free Chicken Pizza Recipe

Pizza is one of the most popular and delicious dishes around the world. It is generally a flat round bread which is oven-baked and topped with tomatoes or a tomato-based sauce and mozzarella cheese. Toppings can be selected based on region, culture or personal taste or preference.

The basic steps in pizza making are first preparing dough, then the pizza sauce. My daughters are interested in cooking and they helped me a lot to make this Pizza. My daughters are gradually becoming the cooking expert. It’s a great fun to cook with your kids and make them conscious about their food choice.

Making Pizza Dough

Ingredients:

  • 1/2 cup – Warm milk
  • 1 cup curd
  • 2 cup flour
  • 1 1/2 Tsp. – Salt
  • 2 Tbsp. – Extra virgin olive oil /white oil
  • 1 Tbsp. – Sugar
  • 1 tsp baking powder
  • Extra flour
  • Extra olive oil

Method:

Pour the warm milk in a large mixing bowl, then add the sugar and dissolve it.

Now add all the remaining ingredients. Make sure the mixture is completely smooth. Use your hands to combine the dough until all of the dry flour has moistened into a mass.

When the flour has absorbed all of the moisture and congealed into a firm mass, remove it from the bowl to a floured tabletop to knead it

By using your rolling pin, make a  sheet .

Just as before, get that pizza stone preheating at 475 or 500 degrees F / 250 degree celcious for about an hour before baking pizzas.

Bake the pizza sheet for about 9-10 minutes.

Making Pizza Sauce (you can buy it from any super market, but I make it at home)

Ingredients:

  • 3 Tbsp. – Butter
  • 6 boiled tomato
  • 1 Tsp. – Salt
  • 3 Cloves – Garlic, minced
  • 1/4 Tsp. – Black Pepper
  • 1 Large – onions, minced
  • 1 Tsp. – Whole oregano

Method:

Make puree from the boiled tomato by using your mixer grinder.

Melt the butter in a large skillet. Now slowly sauté the garlic and onion. Then add the tomato puree, salt, pepper, oregano, basil. Boil it till make a thick sauce.Approx 10-15 minute.

Keep it aside.

Pizza Topping

Spoon the sauce on the baked sheet. Leave a small margin on the outer-side of the sheet

Now create a layer of the shredded cheese over the sauce. Shred about two cups of cheese. Arrange your toppings over this layer of cheese.

Add toppings according to your preference. I have used here, boiled chicken pieces, Grated Cheese,Tomato cut into pieces and onion cut into pieces.You can use the varieties types of capsicum and olive also.

Baking the Pizza

Preheat your oven up-to the temperature of 450° F for about 10 to 12 minutes. When preheating is done, place a prepped pizza in the oven at the centre.

NOW ENJOY YOUR HOMEMADE PIZZA!

Serves: 4

Nutrition Information

For The Pizza Dough

Amount Per Serving:

Calories: 254
Carbs: 55
Fat: 11
Protein: 6
Sodium: 258
Sugar: 33

For The Pizza Sauce

Amount Per Serving:

Calories: 101
Carbs: 6
Fat: 9
Protein: 1
Sodium: 147
Sugar: 2

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Kitchari/Khichuri..Bengali Traditional Bhoger Prasad …

Kitchari-Traditional bengali bhoger prasad

Kitchari-Traditional bengali bhoger prasad

It was vasant Panchami, 4th February 2014, time for the devotion to Sarwaswati ma goddess of wisdom, prosperity, art and music. I can remember my joyous High School and College days during this Puja.We the students in many groups became so much busy to arrange the Puja in our school.

Our teachers distributed the responsibilities …..Decorating the puja mondop,decorating the front door of the school, inviting other schools or College,arrangement for bhog(vegetarian food devoted to god), collect the necessary things from market  and many more. I always enjoyed the responsibility for arrangement of Bhog .It was a pleasure to receive the appreciation from our teachers for our good management skills… 🙂 We also used to make the Kitchari as the bhoger prasad for Maa Durga during Durga puja.

Sarwaswati Protima -taken from my kid's school

Sarwaswati Protima -taken from my kid’s school

Now I can see my past through my twin girls as they become so busy during this Puja.

Kitchari is our traditional Bhog dish as well as Ayurvedic dish that’s known for its ability to detox the body and balance all three doshas: vata, pitta, and kapha. It provides good nutrients while pushing the junk out of your body. It’s made with Yellow split mung dal,Chana dal(optional) Bengal’s aromatic Gobindo bhog rice /basmati rice, seasonal vegetables, ghee, and spices. The mung dal are known for their ability to remove toxins, from the body. Mungs  are also a source of protein.

Kitchari-Traditional bengali bhoger prasad

Kitchari-Traditional bengali bhoger prasad

At the end I can tell you that it’s very easy, filling and time saving if you want to make your lunch or dinner. Here I serve Kitchari  with a traditional Cauliflower curry which I will share with you shortly. You can enjoy this dish also with Begun Bhaja (Brijal fry)

Ingredients:

2 cups Bengal’s aromatic Gobindo bhog rice /basmati rice (Here I use Gobinda bhog rice)
1 cup Mung Dal
¼ cup Chana dal
3 medium sized Potato (cut in cubes)
1 cup green Peas /chopped vegetables, such as zucchini, carrots, cauliflower, or anything you choose
8 cups water
1 teaspoon turmeric
1 pinch asafoetida (a spice also called hing—available at Indian groceries)(optional)
1 teaspoon cumin seed
1 bay leaf
1 teaspoon cumin powder
1 teaspoon red chili powder (optional)
1 green chili
Salt to taste
1 tablespoon of ghee

Preparation:

  1. Heat a large pan and sauté the mung dal for 2 minutes.
  2. Add water, potato,green chili,peas,rice and chana dal to the pan
  3. Add turmeric powder,salt,chili powder and asafeotida
  4. In a another pan heat oil and fry the bay leaf and cumin seed for 2 minutes and add to the large pan.
  5. Cook over medium heat until the water is mostly absorbed.
  6. When everything is done add the aromatic ghee.

The final dish should be a stew with a very moist and soft consistency.

Serves: 10

Nutritional Information:

Amount Per Serving
Calories 165.0
Total Fat 2.4 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.2 g
Cholesterol 3.4 mg
Sodium 762.7 mg
Potassium 433.7 mg
Total Carbohydrate 29.5 g
Dietary Fiber 5.1 g
Sugars 1.8 g
Protein 5.7 g
Vitamin A 40.5 %
Vitamin B-12 0.0 %
Vitamin B-6 14.1 %
Vitamin C 23.6 %
Vitamin D 0.0 %
Vitamin E 0.6 %
Calcium 3.9 %
Copper 6.6 %
Folate 4.2 %
Iron 9.4 %
Magnesium 9.6 %
Manganese 34.5 %
Niacin 6.7 %
Pantothenic Acid 3.6 %
Phosphorus 11.1 %
Riboflavin 2.3 %
Selenium 0.4 %
Thiamin 6.7 %
Zinc 3.6 %


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Boiled Egg Curry: Dimer Jhol

Boled Egg Curry:Dimer Jhol

Boled Egg Curry:Dimer Jhol

Eggs are just yummy…They are so much healthy and versatile cooking ingredient that we can’t write in one post!

I love to say the one fact about Eggs that they are low in saturated fat and can be considered a lean protein as they contain only 70 calories each. Lean proteins are a vital component to weight management, when accompanied by fresh vegetables and whole grains. . Besides that being full of protein it helps you feel full longer.

It’s enjoyable for kids as well as adults also. Here I want to share a delicious and quick recipe of boiled egg for dinner or lunch. You can check my other boiled egg recipe here.

Ingredients

  • 4 Egg(s)  (Boiled and Pealed)
  • 4 boiled potatoes(optional)
  • ½ tsp cumin seed
  • 1 red chili (red pepper)
  • 1 tsp oil(olive)
  • 1 onion(chopped)
  • 1 tsp Ginger  (Paste Or Grated)
  • 1 tsp Garlic  (Paste Or Grated)
  • 1 tbsp Cilantro  (Chopped )
  • 1/2 Cup Tomatoes  (Grated)
  • 1/2 tsp Coriander Powder
  • 1/4 tsp red chili powder
  • 1/2 tsp Cumin powder
  • Salt  (To Taste Approx. 1 tsp)
  • 1/2 tsp Turmeric
  • 2 cups water
  1.  Heat oil in pan; add cumin seeds and red chili. When these start sputtering, add onion and fry till light brown in color (4-5 minutes).
  2. Add boiled egg, grated tomato and potato. Sauté for 1 minute.
  3. Now, add remaining spices. Fry for 4 minutes.
  4. Add water …to adjust consistency you can reduce the quantity of water. Here I make thin gravy to serve with brown rice and cook 2-3 minute more. Garnish with chopped Cilantro.
  5. Serve hot with Chapatti or Rice.

Serves: 4

Nutritional Information:
Amount Per Serving
Calories 263.2
Total Fat 6.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.9 g
Cholesterol 186.0 mg
Sodium 395.2 mg
Potassium 1,080.4 mg
Total Carbohydrate 39.5 g
Dietary Fiber 6.2 g
Sugars 3.4 g
Protein 10.8 g
Vitamin A 33.8 %
Vitamin B-12 9.3 %
Vitamin B-6 39.5 %
Vitamin C 122.8 %
Vitamin D 0.0 %
Vitamin E 4.5 %
Calcium 6.7 %
Copper 15.3 %
Folate 16.9 %
Iron 16.1 %
Magnesium 16.3 %
Manganese 23.8 %
Niacin 13.1 %
Pantothenic Acid 14.2 %
Phosphorus 23.0 %
Riboflavin 20.9 %
Selenium 23.5 %
Thiamin 16.2 %
Zinc 8.6 %


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Green Peas Kachori / Karaisutir(Peas) Kachuri/(Deep fried bread stuffed with green peas)

Green Peas Kachuri/Karaisutir Kachuri

Green Peas Kachuri/Karaisutir Kachuri

“The food is essential for our soul”….The “FOOD”is not that which is only being taken by our mouth. According to The Bhagavad Gita food has been associated with the five senses: Touch for the skin, smell for the nose, sound for the ear, sight for the eyes and taste for the tongues.

Why I am telling you all this because whenever I make this Karaisutir(Peas) Kachuri(Indian Bread) ,I always feel that these kachuri touch my five senses….. 🙂 The Bengali delicacy Karaisutir Kachuri (Green Peas Kachuri)seems so difficult to make…but after 1 or 2 trial you can master it …believe me..:) …And this delightful dish will touch your soul with fresh flavor of seasonal peas.

Green Peas Kachuri/Karaisutir Kachuri

Green Peas Kachuri/Karaisutir Kachuri

 Ingredients:

For The Dough:

Whole Wheat Flour-2 cup
White flour -1 cup
Salt-to taste
Oil-1 tbs

For The Filling:

Green Peas-1 and 1/2 cup
1 tbsp chickpea flour(besan)
Green Chilly-2(you can reduce it to 1)
Ginger-2 tbsp
Cane Sugar-1/2 tsp
Roasted Cumin Powder-1/4 tsp
Salt-to taste
½ tsp oil
Oil-For Deep Frying

Procedure:

For The Dough:

1. Mix flour, salt and oil.
2. Add enough water to make firm dough.
3. Keep on kneading it until soft and elastic.
4. Divide it into equal portions and roll each portion into a ball.

For The Filling:

1. Grind green peas, ginger and green chilly along with little water to a coarse paste.
2. Heat oil and add the paste.
3. Add salt, cumin powder and sugar.
4. Keep on stirring the mixture until it becomes dry and is completely cooked.
5. Allow it to cool and divide the mixture into equal portions.

Preparing The Kachoris:

1. Roll each ball into a small circle.
2. Place the filling in the centre and bring all the edges together and pinch to seal.
3. Roll out the stuffed ball into a flat disc. Roll it gently otherwise the stuffing will come out of the dough.
4. Heat oil, drop the rolled out disc and fry until both sides are golden.
5. Serve hot along with Alur Dum

Image

Image

Grind the green peas with ginger green chilly.Cook with the spices until the mixture is dry.

Image

Divide into equal portions.

Image

Roll a ball into a small disc and place the filling in the centre.

karaisutir-kachuri

karaisutir-kachuri

Bring all the edges together and pinch to seal.

Image

Roll it into a thin disc.Deep fry until golden and serve with Alur Dum.

Serving: Make 25 Kachuri

Nutritional Information:
12 Servings
Amount Per Serving
Calories 138.8
Total Fat 2.1 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.1 mg
Sodium 63.4 mg
Potassium 62.4 mg
Total Carbohydrate 26.3 g
Dietary Fiber 3.8 g
Sugars 1.4 g
Protein 5.0 g
Vitamin A 2.8 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 12.2 %
Vitamin D 0.0 %
Vitamin E 1.4 %


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Yellow Split Mung Dal with Sugar Sanp Peas(Cheam-er Mung dal)

Yellow Split Mung Dal with Steamed Rice

Yellow Split Mung Dal with Steamed Rice

After finishing a pile of work today, I was feeling lazy to cook the meal.But at last I have managed to cook a simple meal for my family. The yellow split Mung dal is a food that has been used for detoxifying purposes for thousands of years in both Ayurvedic and Traditional Chinese medicine. Yellow mung dal are green mung beans that have been hulled and split. This easily digestable legumes combined with green veggie and spices, helps balance all three doshas ,Vatta Pitta and Kapha. Mung dal is high in fiber, low in saturated fat and sodium, and contains no cholesterol.

yellow-split-mung-dal

yellow-split-mung-dal

Another ingredient is Sugar snap peas which are delicious and very easy to cook. Unlike snow peas, we can use whole parts of these peas.

Sugar Snap Peas

Sugar Snap Peas

Yellow Split Mung Dal with Sugar Snap Peas

Yellow Split Mung Dal with Sugar Snap Peas

Ingredients:

½ cup yellow split Mung dal
½ cup Sugar Snap Peas /Cheam(Wash and pull strings from peas)
½ tsp turmeric powder
½ tsp ginger paste
¼ tsp white cumin seed
1 green chili
½ tsp salt
½ tbsp vegetable oil/olive oil
3 cups of water

Preparation:

  1. Wash the dal and peas and give it a two whistle with 1 cup water.
  2. Heat the oil in a Kadai(woak)and add cumin seed and green chili and stir for 2 minutes.
  3. Then add ginger paste, and stir for another 2 minutes.
  4. Add the boiled dal and peas to the woak.
  5. Add the remaining water and turmeric powder and salt.
  6. Let the dal on the medium flame for 10 minutes.
  7. Your dal is ready now.
  8. Serve with steamed rice and stir fried potato.
  9. Enjoy!

Nutritional Information:
4 Servings
Amount Per Serving
Calories 50.2
Total Fat 2.5 g
Saturated Fat 1.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 157.7 mg
Potassium 15.6 mg
Total Carbohydrate 5.7 g
Dietary Fiber 1.1 g
Sugars 1.0 g
Protein 2.0 g
Vitamin A 7.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.3 %
Vitamin C 34.1 %
Vitamin D 0.0 %
Vitamin E 2.3 %


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Stir Fried cauliflower and Potato with Nigella seeds :

stir fried cauliflower and potato

stir fried cauliflower and potato

Hey Friends,How are you?It’s the time to enjoy the chill weather and the winter gifted vegetables which I love the most.:)

Yesterday when I made the stir fried Crisp and mildly spiced  cauliflower and potato stir fry ,it was finished within 10 minutes with roti by my kids.It is so easy to make but yet very filling.

You can add peas for give it a good colour. Here I add nigella seed(black cumin seed) with some zeera(white cumin seed) for extra flavor and reduced chili make this kid friendly.

White and black cumin seeds

White and black cumin seeds

Nigella seeds are small, aromatic black seeds and gives my dish an extra touch of goodness.

The black seed helps against all types of cold ailments and helps to reduce cold and cough. Nigella or black cumin seeds are extremely good for your skin, hair and immune system.

Stir fried cauliflower and potato with whole wheat roti(tortilla)

Stir fried cauliflower and potato with whole wheat roti(tortilla)

 Ingredients:

1 medium cauliflower (cut into small pieces)

2 medium Potato(cut into small pieces)

1 tsp salt

1/2 tsp turmeric powder

1 green chili.

½ tsp nigella seed

1 tbsp vegetable oil

Preparation:

Heat the oil in a nonstick pan.

Add the cumin seeds and stir for 2 minutes.

Add the vegetables and all spices

Stir fry for 15 minutes on medium flame.

Once cooked, cook on very low till the water evaporates.

Serve it with roti or steamed rice .

Nutritional Information:
4 Servings
Amount Per Serving
Calories 141.3
Total Fat 3.9 g
Saturated Fat 2.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 641.6 mg
Potassium 880.4 mg
Total Carbohydrate 24.6 g
Dietary Fiber 6.2 g
Sugars 1.2 g
Protein 4.7 g
Vitamin A 0.6 %
Vitamin B-12 0.0 %
Vitamin B-6 31.9 %
Vitamin C 146.3 %
Vitamin D 0.0 %
Vitamin E 2.8 %


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Phulcopi and alur Tarkari-Cauliflower and Potato Curry-Alu Gobi sabji

Culiflower and Potato curry

Culiflower and Potato curry

This is a simple and tasty  Bengali dish with cauliflower and potatoes. Cauliflower is a cruciferous vegetable like cabbage and broccoli. High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins.

Here I have used small quantity of oil and make it delicious with cumin seed, cumin powder ,green and red chili ,tomato,ginger paste and garam masala.Garam masala can be made within 2 minutes if you have 1 tbsp cardamom,2 sticks(1 inch) cinnamon,1 tsp cloves and 1 bay leaf in store. You have to use your mixture grinder and store the garam masala powder in an airtight container and use it for various vegetable dishes. Sometimes I use star anise and nutmeg to have a strong flavor when I make paneer curry or vegetable Biriyani .

Ingredients needed 

Cauliflower florets – 3 cups (cut into pieces)
Potato – 2 cup (diced)
Tomato-I piece (cut into pieces)
Vegetable oil-1 tbsp
Cumin/fennel seed-1/2 tsp
Turmeric powder – 1/4 tsp
Salt-1 tsp
cumin / fennel powder-1 tsp
Ginger Paste-1 tsp
Red chili-1 piece
Green chili-1 piece
Garam masala-1 tsp
water-2 cups

Method 

Heat oil in a kadai or pan.

Add cumin seeds and the red chili. Sauté for 2 minutes.
Then add potatoes, cauliflower florets,tomato and the remaining spices except the garam masala.Stir for 3 minutes
Add water and cover the pan.slow cook for 10 -15 minutes.
Stir in between for even cooking. After the vegetables become tender add garam masala.
Serve as a side dish for chapati or rice.

Note

You have to add the garam masala powder at the end of cooking otherwise it will lost its  flavor.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 88.1
Total Fat 3.1 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 502.3 mg
Potassium 475.6 mg
Total Carbohydrate 14.2 g
Dietary Fiber 3.2 g
Sugars 0.7 g
Protein 2.5 g
Vitamin A 20.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.1 %
Vitamin C 103.2 %
Vitamin D 0.0 %
Vitamin E 2.5 %