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Healthy Recipes for optimal health


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Dahi Katla (Fish preparation with yogurt)

Dahi katla (Fish preparation with yogurt)

Dahi katla (Fish preparation with yogurt)

This recipe is a traditional Bengali fish preparation. ‘Dahi’ means yogurt and ‘Katla’ is a fish. Fish used is the common freshwater fish. Choose a big fish weighing about 5 kg. Often the fishermen or women who sell these fishes do not expect you to buy the whole fish; therefore you can buy one kilo or 2 kg. For this preparation, you need to select portions from the stomach of the fish. I tried many kinds of Fish preparation, but this recipe is an excellent dish for my family as well as me. You can try this recipe with any white fish.

Dahi Katla (Fish preparation with yogurt

Dahi Katla (Fish preparation with yogurt

We all know fish is fully packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke. Another great thing is it’s a great source of calcium, phosphorus, and minerals. Being fully loaded with omega-3 fatty acids and B2 it can help you to increase your brain power as well.

Yogurt is also an excellent source of essential carbohydrates and a punch of protein. The protein needs for building muscles and also improves their natural functioning.Studies have shown that yogurt is also an excellent source of vitamin B12, vitamin B5, zinc, potassium, protein, and molybdenum.

So a fresh, delicious Non-Veg preparation is my current sharing recipe for you.

Ingredients:

Katla Fish (Big size 4 pcs.)
Curd 200gm.
Ginger Paste 1 tbsp.
Onion paste 4 tbsp.
Green Chili paste 1/2tbsp.
Tomato Puree 1 cup.
Bengal Gram Flour 1 tsp.
1 Bay leaf.
Red Chili Powder 2 tsp.(Kashmiri)
Cumin Powder 2tsp.
Turmeric powder 1 tsp.
Garam Masala 1/2 tsp.(only Cinnamon and Cardamom)
Raisins/Kishmish few.
salt to taste.
Sugar 1 tsp.
Oil as your requirement

Method:

Wash the fish finely first.
Add Salt, turmeric powder and marinate with 2 tablespoon of curd and set aside for sometimes.
Heat oil in a pan and stir the marinate fish till light brown.
Drain the excess oil.
To the remaining oil add bay leaf. Then add onion paste, ginger paste and green chili paste to it and stir well for a few minutes.
Mix curd, gram flour and tomato puree separately.
Add cumin powder and red chili powder and stir until the oil starts to separate.
Add salt. Be careful while adding salt. Because the fish has already been marinate with salt.
Add sugar, kishmish and garam masala.
Add a little water and cover with a lid for sometimes.
Serve.
Enjoy:)

Serves 4.

Nutritional Information:

Amount per serving:

Calorie:289
Carbohydrate:27
Fat:12
Protein:24
Sodium:518
Sugar:16


2 Comments

Kosha Mangsho( Spicy Mutton Curry )

First, A Very Happy new year to all my friends…Much Love! X Today I want to share my Mom’s recipe Kosha Mangsho( Spicy Mutton Curry )

Kosha Mangsho( Spicy Mutton Curry )

Kosha Mangsho( Spicy Mutton Curry )

Spicy Mutton Curry (Kosha Mangsho) is a very famous Bengali dish. It’s a Sunday special dish and I used to make it once in a month.  My mom is the best cook I have ever known. … I humbly admit I have never tasted better mutton curry than what she cooks. The magic of Sunday, the laziness, the peaceful air blowing in the garden, the aroma from the kitchen make me nostalgic and reminds my childhood.You can enjoy this dish with boiled rice or Whole wheat Indian bread(roti).

Ingredients

  • 1 lb goat/mutton meat
  • 250 gm Potato(peeled and cut into two piece)
  • 1 medium onion, (cut into pieces)
  • 1 tomato
  • 2 garlic cloves,
  • 1 inch ginger, grated
  • 2 green chilies, slit in half
  • 1 red chilli
  • 2 bay leaves
  • 4tablespoon yogurt
  • 1 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1 1/2 teaspoon chili powder
  • 1 tablespoon garam masala powder
  • 1/2 teaspoon sugar
  • salt
  • 2 tablespoon Mustard oil (You can use any other oi but mustard oil give it a special taste)
  • 2cup water

Directions

  • Paste the onion, ginger, garlic and green chilli in your mixer grinder
  • In a wok or deep pan, heat 2 tablespoons of oil. ShallowFry the   potato and keep it aside.Add bay leaves, 1 red chili to the same oil and let it sizzle for a few seconds. Drop ginger, garlic and onion paste in the wok/pan and season with salt. Give it a mix and allow the onion to turn light golden in color.
  • Now add tomato, turmeric powder, cumin powder, chili powder,sugar and give it a mix. Allow it to cook for a couple of minutes. Finally add mutton and potato ,sprinkle salt and yogurt, give it a stir for 10-15 minutes.
  • Add water and transfer it to a pressure cooker and give it 3-4 whistle.
  • Once the mutton is cooked, add garam masala powder. Give it a mix and allow it to cook for a few more minutes.
  • Sprinkle some chopped fresh cilantro.
  • Note: If you don’t like too much spice then you can reduce the quantity of chilli. It’s depend on your taste. Here I use Everest red chilli powder because it is less spicy and give a wonderful red colour to your dish.

5 Servings

Nutritional Information:

Amount Per Serving

Calories   212.7
Total Fat 9.9 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 56.8 mg
Sodium 197.7 mg
Potassium 506.7 mg
Total Carbohydrate 10.0 g
Dietary Fiber 3.2 g
Sugars 2.6 g
Protein 22.0 g


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Bengali Misti(sweet) Bhat /Misti Pulao

Bengali Misti Bhat /Misti Pulao

Bengali Misti Bhat /Misti Pulao

This year 2014 Puja Experience was awesome with my family and friends. From Saptami to Dashami it was a great vacation time and got the opportunity to spend some quality time with my family. From Pandal hopping to Dinning with my family, each moment was memorable.

Bengali Misti Bhat is a traditional dish of Bengali’s and I love this dish to have during the festivals time. This year our Durga Puja Astami Lunch menu was Misti bhat/Pulao with  vegetable Manchurian Gravy. I wish to make this dish for Diwali /Dipaboli also. Surely some Bengali sweet dish like Rassogolla or Malpua will be also in the menu for Diwali/Dipaboli.

Ingredients

Basmati/Gobindobhog rice 5 cups
Sugar 2 cup
Cloves 4 nos.
Cardamoms 6 nos.
Cinnamon 2 one inch stick
Bay leaves 2 nos.
Cashewnuts 1/2 cup
Raisins 1/2 cup
Coconut milk 1 cup
Water 9 cups
Ghee clarified butter 1/2 cup
Salt as per taste

Preparation

  • Wash and soak rice for 30 minutes. Drain. Heat ghee in a kadai and add bay leaf, cinnamon stick, cardamoms and cloves. Fry for few seconds.
  • Next, add rice, sugar and salt. Mix well.
  • Now add water,coconut milk, raisins and cashewnuts. Bring it to a boil, reduce heat and cover. Cook till done.

Note:when water will be totally absorbed by the grain then turn off the oven.Keep it  for 15 minutes  covered and then serve with any desired dish you like to have. Here I serve it with Vegetable Manchurian Gravy.

Nutrition Information:

Amount Per Serving

Calories                408.8

Total Fat               14.5 g

Saturated Fat     7.5 g

Polyunsaturated Fat       1.0 g

Monounsaturated Fat   5.0 g

Cholesterol         26.2 mg

Sodium 1,415.5 mg

Potassium           105.7 mg

Total Carbohydrate         69.2 g

Dietary Fiber      2.5 g

Sugars   45.2 g

Protein 3.5 g


4 Comments

Chicken Biryani

bengali style chicken biryani recipe

bengali style chicken biryani recipe

The word Biryani, is traditionally associated with the Mughlai cuisine of Delhi and the Awadhi cuisine of Lucknow in North India. In South India, it is traditionally associated with the Hyderabadi cuisine.Here I want to share with you the Bengali style Biryani with my little bit twist.

Last weekend I have tried this by the help of Google and it was amazing to taste and was so simple to prepare.All the ingredients were at home only I had to buy the fresh chicken and good quality basmati rice. Here I serve the Biryani with Chicken Kassa (the recipe for chicken Kassa is on the way to share). I am planning to prepare the same dish in Bijaya Dashami get together for coming Durga Puja.

Ingredients

  • Chicken- 500 grams (17 oz)(medium sized pieces)
    Basmati Rice- 4 cups (washed and soaked)]
    Potatoes- 4 (peeled and cut into halves)
    Boiled egg-6 piece(optional)
    Curd- 2 cups
    Red chilli powder- 1tsp
    Turmeric powder- 1tsp
    Onions- 2+1 (chopped finely)
    Ginger – 1 inch
    Garlic- 7 pods
    Green chillies- 3
    Bay leaves- 4
  • Green cardamom- 4
  • Nutmeg (1/2 piece)
  • Star anise(1 tsp)
  • Cinnamon stick- 1
  • Cloves-5
  • Peppercorns-6
    Saffron- 1 pinch
    Rose water- 1tbsp
    Kewra water- 1tbsp
    Milk-1/4 cup
    tamarind water – 1 tbsp
    Salt- as per taste
    Oil- 2tbsp
    Ghee- 4 tbsp

Procedure

  • Marinate the chicken pieces with curd, red chilli power, turmeric and salt.
  • Soak saffron and kewra in 1/4 cup of milk each.
  • wash the rice and Drain away the water and keep the rice aside for the time being.
  • Fry the potatoes and keep them aside.
  • Grind the ingredients of garam masala ( nutmeg,star anise,peppercorns, cloves, green cardamom and cinnamon ) into a fine powder.
  • Heat oil in deep bottomed pan. Saute 2 chopped onions in it. While the onions cook, grind ginger, garlic and green chillies into a thick paste.
  • Add the paste to the pan when the onions turn golden. Cook for 2-3 minutes on medium flame.
  • Now add the marinated chicken to pan and stir well. Cover and cook for 15 minutes on low flame. Add little water if required.
  • Add a spoonful of the garam masala you have prepared.
  • Now take a big metal pot and grease it with ghee. Make one layer of rice. And top it with a layer of chicken gravy and 2 potatoes.
  • On top of this sprinkle some garam masala, fried onions,tamarind water, rose water, kewra and saffron (with milk).
  • Now make consecutive layers of meat, potato,egg and rice till your ingredients end. The top layer must be of rice. Heat the rest of the ghee and pour it on the top layer.
  • Add 7 cups of water.
  • Now seal the mouth of the pot with wheat flour dough to tighten the lid and steam from coming out. Cook this on low heat for 20 to 25 minutes.
  • The Kolkata style biryani will be ready to eat.

Note: you can marinate the chicken the day before cooking.You can use garam masala powder instead of grind the ingredients of garam masala if you want to save your time.

Serves: 6

Nutritional Information:

Amount Per Serving
Calories 634.2
Total Fat 23.9 g
Saturated Fat 9.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 8.7 g
Cholesterol 264.4 mg
Sodium 2,538.8 mg
Potassium 1,187.3 mg
Total Carbohydrate 68.3 g
Dietary Fiber 8.9 g
Sugars 9.8 g
Protein 36.7 g


5 Comments

Chingri macher malai curry or prawns curry with coconut gravy.

Chingri Macher malai Curry 007
Chingri macher malai curry is a famous Bengali recipe cooked with chingri mach (a common Bengali term used for lobsters, prawns or shrimps), coconut milk and spices. Coconut milk make this curry little bit sweet. Garam masala powder adds always a special flavor to my any dish.

Chinri macher malai curry

Ingredients:

• 1 lb. large Prawn/Chinri Mach
• 1 tbsp mustard oil
• 1 cup water
• 1/2 tsp white cumin
• 1/2 tsp cumin powder
• 1 tsp garam masala powder
• 1/2 teaspoon turmeric powder
• 1 inch piece of ginger, grated or about 1 tablespoon ginger paste
• 5 piece garlic cloves (grated)
• chili powder, to taste
• 1 and ½ cup fresh coconut milk( here I use fresh homemade coconut milk )
• salt–to taste and coconut crust for serving.
Directions
• Peel and de-vein the prawns. Rinse them under cold water and pat dry.
• Put the Prawn in a bowl, add some salt and turmeric then toss them together and leave them for around 5 minutes.
• Heat oil in a heavy-bottomed pan over medium-high heat
• Stir fry the prawns for 5 minutes.Put them aside.
• Use the left heated oil .
• Add the spices and stir for 2 minutes.Only garam masala you have to add at the last.
• Add the coconut milk.
• Let curry simmer away for about 10 minutes then add fried prawns.
• Slow cook it until the curry has thickened.
• Now add the garam masala.Decorate with some coconut crust before serving.

• Enjoy with steamed hot rice!
Duration: 25 minutes
Serves: 5

Nutritional Information:

Amount Per Serving
Calories 134.0
Total Fat 6.3 g
Saturated Fat 3.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 712.1 mg
Potassium 45.3 mg
Total Carbohydrate 4.9 g
Dietary Fiber 0.4 g
Sugars 2.6 g
Protein 14.7 g


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Potol Posto (Stripe gourd with poppy seed)

Potol Posto (Stripe gourd with poppy seed)

Potol Posto (Stripe gourd with poppy seed)

Potol Posto (Stripe gourd with poppy seed) is a famous Bengali cuisine and you can make this delicious and easy dish within 20 minutes. Potol is the other name of Stripe gourd or you can call it Parwal.I have adapted this from my Grandmother.

Poppy seeds are sweet and nutty in taste and can easily enhance the taste of any vegetable dish. These small kidney shaped seeds have no narcotic properties, because the fluid contained in the bud that becomes opium is present only before the seeds are fully formed. Methi / fenugreek seeds are other ingredients here to help you make a very good flavored dish. Good thing is, kids will love it too much as like as my girls and you can make this with any other vegetables as well.

You all know that, Poppy seed are good source of fatty acid, magnesium and zinc. Apart from this it is effective for constipation, abdominal irritation, inflammation and fever. As an Ayurvedic medicine poppy seeds are ground to paste to make a skin rejuvenating moisturizer. Without much ado, here is the recipe:

Ingredients:

• 500 gm Potol/Parwal/Stripe gourd
• 1 tbsp mustard oil( you can use vegetable oil)
• 4 tsp Posto (poppy seeds)
• 2 green chilli’s
• 1/2 tsp turmeric powder
• 1/4 tsp fenugreek seed
• ½ tsp salt or as per taste
• ¼ tsp sugar or as per taste

Method:

• Grind poppy seeds and green chili together to get a paste.
• Peel off the stripe gourd and give a slit lengthwise.
• Heat oil in a pan and saute them for 10 minutes on low flame until becomes tender. Take it out from the oil and keep aside.
• Add fenugreek seeds to this preheated oil.
• Now add poppy seeds paste and turmeric powder and little water. Fry the masala for 5 minutes on low flame.
• Add cooked stripe gourd, salt and little sugar. Add little water and stir for a couple of minute. Cover it and let it cook for 5 minutes. Remove it from fire and pour in a serving bowl.
• Serve hot with steamed rice.

Duration: 20 minutes

Serves: 5

Nutritional Information:

Amount Per Serving
Calories 93.8
Total Fat 4.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 236.4 mg
Potassium 364.3 mg
Total Carbohydrate 15.0 g
Dietary Fiber 0.3 g
Sugars 0.5 g
Protein 2.3 g


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The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

Tofu in my tomato, turmeric and ginger gravy :For the search of my protein need in my vegetarian dishes

I was goggling for the difference between tofu and paneer and here I come to know that paneer is made from simple milk and tofu is made from soy milk. So, tofu is easily fit for vegan diet. No, I don’t mean that I am a vegan but my main concern is to make family happy with that choice. I don’t know why my husband always likes tofu rather than paneer. He is completely an ovo-vegetarian and like my all types of vegetarian dishes J.

I am always concern about the protein intake of my family and always try to make one dish everyday packed with enough protein that they should have in their daily diet.

One thing, I want to share that tofu is rich in protein and iron .There are some other kind of foods like chocolate, oats, spinach, all types of legumes, maple syrup,  kale, nuts , sesame seed, sunflower and pumpkin seed, edamame ,cheese, yoghurt ,tempeh, eggs are all good meatless protein choices.

When you includes varieties of recipes made with this type of foods , you can confirm that you are taking the right quantity of protein packed with amino acid for your cell and muscle growth .

So, here is the recipe:

Ingredients:

Tofu 500 gm
potato 2 medium size cut in cubes
peas 1/2 cup

Tomatoes 2 medium sized
Green chili 1 small sized

Ginger 2 pieces of 1 inch
Turmeric 1 tbsp
Cumin seed ½ tsp
Cumin powder 1 tbsp
Salt ½ tbsp
Garam masala powder ½ tbsp
1 tbsp oil (olive oil or any vegetable oil)

Preparation:

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

 

1.Cut the tofu in cubical shape

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

2.Paste the tomato, ginger and green chili by the help of your mixer grinder. keep it aside.
3.Heat the oil in a nonstick pan and fry the potatoes for 5 minutes
4.Add cumin seed and stir for 2 minutes
5.Add the tomato paste and other ingredients except garam masala .Stir for 10 minutes.
6.Pour one cup of water.keep it on low flame.
7.Now mix the tofu in the gravy. Stir on low flame.
8.Add garam masala.
9.Remove from the oven.

 

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

Now your tofu is ready to serve with whole wheat roti.

Nutrition Facts

5 Servings

Amount Per Serving

Calories 163.4
Total Fat 8.5
Saturated Fat 1.8 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 3.3 g
Cholesterol 8.0 mg
Sodium 907.1 mg
Potassium 414.2 mg
Total Carbohydrate 11.3 g
Dietary Fiber 3.5 g
Sugars 2.7 g
Protein 12.9 g