tanusreeroy

Healthy Recipes for optimal health


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Chili Paneer( Cottage Cheese):The Indo Chinese Dish

Chili Paneer

Chili Paneer

This is an indo Chinese Dish and can be enjoyed with rumali roti or Vegetable Pulao along with some vegetable salads.I always avoid deep frying the paneer but it comes out pretty well and I never know Chili paneer can be made very easy.Here I marinate the paneer with pinch of salt and ginger-garlic paste and shallow fry this for 2 minutes. I always avoid Ajinamoto in Chinese dishes.

Ingredients :

For The Gravy:

Paneer  – 500 grams
Onion -4  medium size
Green Chilli – 2 piece

Ginger garlic paste – 1/2 tsp
Capsicum – 1
Soya sauce – 4 tbsp
Chilli sauce – 1 tsp
Tomato ketchup – 8 tbsp

Corn flour -2 tbsp
Oil – 1 tbsp

For marinating paneer

Ginger Garlic Paste 1/2 tsp
Salt to taste

Preparation 

In a bowl mix  ginger garlic paste(1/2 tsp), salt needed.
Let  marinate  paneer for 10 minutes.

After that, shallow fry the paneer for 2 minutes to keep the paneer  soft and mouth melting.Keep it aside.

Cut capsicum and onions into medium sized pieces or squares.

Method
Heat a tbsp of oil in a pan, add onion, capsicum,green chilli and saute for 10 minutes.
Add ginger garlic paste(1/2 tsp) and saute for a few more minutes.

Add capsicum, soya sauce, chilli sauce, tomato ketchup, and fry on high heat, stirring continuously. In a cup mix the cornflour with ½ cup of water .Add The cornflour mix and stir for 2 minutes.

Reduce the heat, add the fried paneer, mix well and cook for a few more minutes till the paneer is well coated with the sauces.

Chili Paneer

Chili Paneer

Nutritional Information:
5 Servings
Amount Per Serving
Calories 193.3
Total Fat 7.2 g
Saturated Fat 2.9 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.2 g
Cholesterol 0.2 mg
Sodium 1,798.4 mg
Potassium 292.7 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.5 g
Sugars 8.5 g
Protein 10.9 g
Vitamin A 3.3 %
Vitamin B-12 0.0 %
Vitamin B-6 9.7 %
Vitamin C 47.9 %
Vitamin D 0.0 %
Vitamin E 2.6 %

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Bengali Dessert :Malpua:Vegan Recipe

Malpua:Bengali Dessert

Malpua:Bengali Dessert

Most people think cheating is a bad thing but it’s some time ok to cheat with your diet as it gives you a mind satisfaction to have your desired food. I always avoid the deep fried food but after two crazy weeks this weekend I have managed to make this dessert “Malpua “one of my favorite Bengali sweet .We have to deep fry the batter of ingredients and dip it into chasni (cane sugar syrup).We celebrate Durga Puja(The Mid-Autumn Festival of Bengali) specially Dasami by distributing sweets between our friends and relatives and “Malpua” takes place among those sweets.

Durga Puja is a festivity of Good (Ma Durga) winning over the Evil (Mahishasur the demon). It is a worship of power of Good ,Power of woman which always wins over the bad. This year Durga Puja is scheduled to start on 9th October, 2014 with the Panchami Puja and will end on 14th October, 2014 with Vijaya Dashami.Kolkata will become a city of light and joy.

Actually during Durga Puja we all forget about our diet and enjoy the festive time to its fullest. 🙂

malpua,Bengali Dessert

malpua,Bengali Dessert

Ingredients:

1 cup all purpose flour/Almond flour
1 cup low fat milk/Almond milk /soy milk to make a thick batter.
½ cup coconut crust
1 ripe banana,
2-3 green cardamoms(crashed)
1 tbsp of sauf powder
1 tsp baking powder
1 cup Cane Sugar and 1 cups water to make sira( Chasni or sugar syrup)
vegetable oil for deep frying.

Method:

Mix flour , milk , mashed banana, coconut,crushed green cardamoms and sauf to make a thick batter. Add baking soda to this batter. Meanwhile make sira by boiling 1 cup sugar with 1 cup water. Heat oil in a large skillet and put one laddle of the batter into oil and fry until brown. Take it out and put it in tissue paper to reduce excess oil.Dip into the sugar syrup for 2-3 mins till it absorbs it. Take it out and serve hot or you can refrigerate the dessert for a cold treat.

Nutritional Information:
8 Servings
Amount Per Serving
Calories 275.1
Total Fat 2.3 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 75.9 mg
Potassium 141.2 mg
Total Carbohydrate 64.7 g
Dietary Fiber 1.8 g
Sugars 50.9 g
Protein 2.7 g
Vitamin A 1.5 %
Vitamin B-12 6.2 %
Vitamin B-6 4.6 %
Vitamin C 2.8 %
Vitamin D 3.8 %
Vitamin E 0.4 %


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Low Calorie Gajar ka Halwa :Carrot Pudding : Ayurveda Recipe

Low Calorie Gajar  ka Halwa :Carrot Pudding : Ayurveda Recipe

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This pudding/halwa can easily satisfy your crave for sweets. This weekend I had made this dessert for my family and friends and they loved this low calorie gluten free dessert. This dessert will not come very thick but the taste is amazing as the carrots are rich in fantastic aroma and vitamin A. Oh! You can’t ignore the aroma of cinnamon and cardamom.:)

Durga Puja (Navaratri to Dasera) , the most awaited festival for Bengalis  is knocking at our door .We are  excited about this festive season and I am eager  to share all my experience and recipes  during this time. This dessert and another so many desserts,recipes are part of our festive cousine.

Here is one of my favorite Protima (goddess Idol) from my previous album:

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Ingredients:

4 cups Carrots
4 cups low fat milk
4 tsp Sugar or sugar substitute (like stevia if you are diabetic)
1 tbsp raisin
2 piece cardamom
1 stick cinnamon

Method:

Combine the carrots with the milk and pressure cook for 2 whistles. Add the sugar/sugar substitute , raisin, cinnamon  and cardamom and cook for 4 to 5 minutes, while stirring continuously.

Nutritional Information:
8 Servings
Amount Per Serving
Calories 81.4
Total Fat 0.2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 2.5 mg
Sodium 95.8 mg
Potassium 410.0 mg
Total Carbohydrate 15.8 g
Dietary Fiber 1.9 g
Sugars 12.4 g
Protein 4.8 g
Vitamin A 159.0 %
Vitamin B-12 7.8 %
Vitamin B-6 7.1 %
Vitamin C 8.5 %
Vitamin D 12.5 %
Vitamin E 1.8 %


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Vegetable Pulao:Basmati Rice with Seasonal Vegetables:

Vegetable Pulao

Vegetable Pulao

This Dish is  very easy and mesmerizing .It’s a big hit in my family and friends.My kids always love the fragrance of Basmati rice and enjoy the dish withChili Paneer

Plenty of vegetables are available at the market now in this winter.This week I bought many vegetables like cauliflower,beans,carrot,peas and many others.You can add your favorite veggies  and make it more healthy.

Ingredients:

3 cup Basmati Rice
6 cup water
1/2 cup beans cut in small pieces
1/4 cup peas
1/2 cup carrot cut in small pieces
2 tbsp Raisin
1 tbsp cashew nut
1 tbsp cardamom
1 tsp cinnamon
2 tbsp ghee
2 tsp salt
4 tsp sugar(optional)

Preparation:

Wash the rice and keep aside.Heat a Large Pan and melt the ghee.Add the Spices( cinnamon and cardamom) and saute for two minutes.Then add the veggies and stir for five minutes.After that add washed rice, salt ,sugar,raisin and cashew.Mix well and add water.Keep the flame low and wait for 25 minutes. When the rice is tender its ready to Serve.

Serving Size:6

Vegetable Pulao

Vegetable Pulao

Note:Here I have used 6 cups of water for 3 cups of rice.If you want to save time then you can use pressure cooker and give one whistle.You can use the vegetables you like.

Please click on this link for the side dish Chili Paneer:https://tanusreeroy.wordpress.com/2013/10/16/chili-paneer-cottage-cheesethe-indo-chinese-dish/

 

Nutritional Information:
6 Servings
Amount Per Serving
Calories 178.1
Total Fat 5.0 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.4 g
Cholesterol 10.0 mg
Sodium 798.9 mg
Potassium 124.9 mg
Total Carbohydrate 30.7 g
Dietary Fiber 3.1 g
Sugars 6.7 g
Protein 3.1 g
Vitamin A 36.6 %
Vitamin B-12 0.0 %
Vitamin B-6 2.5 %
Vitamin C 11.3 %
Vitamin D 0.0 %
Vitamin E 0.8 %


7 Comments

Payesh (Gobinda Bhog Chaler Payesh):Dessert-coconut rice pudding

This chill weather and festive mood inspires me to make Payesh (Dessert-coconut rice pudding).This rice pudding is perfect for this season.The smell of Puja is in the air and I can feel this when the sky is full of beautiful white cloud.

I always make this dessert for Makar sankranti  and  Dashami . We celebrate Bijaya dashami ans Sankranti with sweet and snacks .I make this with coconut milk & coconut crust.Coconut is highly nutritious and rich in fiber, vitamins, and minerals. So coconuts are always desired in my kitchen.

Payesh (Gobinda Bhog Chaler Payesh)

Payesh (Gobinda Bhog Chaler Payesh)

Ingredients:

1 cup rice(gobinda bhog chawl)
6 cups almond milk( or any low fat milk)
2 cups coconut milk
2 tablespoon raisin
2 tablespoon coconut crust
2 cup sugar
1/2 cup jaggary(is a traditional unrefined non-centrifugal whole cane sugar)
2 piece cardamom
1 bay leaf

Preparation:

Wash the rice & keep aside.Boil the milk.When the milk start to boil add rice.Check it continuously .When the rice about to done add sugar and jaggery. Stir it otherwise it will stuck at the bottom.After that add raisin,cardamom and bay leaf.When the rice is done pour it in bowl.Chill in refrigerator for one hour.Garnish the pudding with coconut crust  and Enjoy!

Note : it’s important to add sugar and jaggery when the rice about to done otherwise the rice will not be easily boiled.If you want to make it more delicious then add caju in your desired quantity.

Nutritional Information:
8 Servings
Amount Per Serving
Calories 333.2
Total Fat 4.4 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 143.2 mg
Potassium 195.3 mg
Total Carbohydrate 75.5 g
Dietary Fiber 1.2 g
Sugars 65.8 g
Protein 1.8 g
Vitamin A 10.8 %
Vitamin B-12 12.5 %
Vitamin B-6 1.6 %
Vitamin C 6.8 %
Vitamin D 18.8 %
Vitamin E 37.7 %


7 Comments

Alur Dum:Potato(Alu) Dum with Bengal Spices(Vegan Recipe)

Today I have made the Alur Dum or Potato curry with Bengal spices.My Family Loves this recipe very much.I often make this on holiday.This one I especially make for Astami , one auspicious day of the five days of Durga Puja. This is very easy going recipe & kids will love this!You can serve this with rice or Puri or karaisutir kachuri(Green peas Kachori)(made from wheat flour).

Durga Puja Recipe:Alur Dum

Durga Puja Recipe:Alur Dum

Ingredients:

1 lb(1/2 kg) Potato(half boiled)
2 tablespoon vegetable oil
1/4 teaspoon cumin seed
1 piece red chili
1/2 tablespoon cumin powder
1/4 tablespoon chili powder
1/4 tablespoon turmeric powder
2 medium onion chopped
1/2 tablespoon salt
1/2 teaspoon garlic paste
1/2 teaspoon ginger paste
3 tablespoon tomato sauce(if you don’t want to use sauce then use fresh 1 piece tomato)
3 cups water
2 tablespoon coriander leaf (chopped) for garnish

Preparation:

1.Heat the oil in a skillet.
2.Add cumin seed and 1 chili .Stir for 2 minutes
3.Add onion and stir for another 3 minutes
3.Add potato & remaining ingredients except for water.Stir for 10 minutes.
4.Add water.Boil it on high heat until the gravy gets thicker nearly for 10 minutes
5.Pour it into a serving pot and garnish with coriander leaf.
6.Serve with rice or puri .
7.Enjoy!

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Duration:25 minutes

Nutritional Information:
6 Servings
Amount Per Serving
Calories 212.6
Total Fat 5.2 g
Saturated Fat 3.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 679.9 mg
Potassium 1,016.6 mg
Total Carbohydrate 38.7 g
Dietary Fiber 6.2 g
Sugars 2.8 g
Protein 4.5 g
Vitamin A 19.3 %
Vitamin B-12 0.0 %
Vitamin B-6 36.0 %
Vitamin C 111.1 %
Vitamin D 0.0 %
Vitamin E 4.5 %