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Bitter Gourd or Karela in Hindi is well known for its bitter taste and has numerous health benefits. It typically is a tropical vine plant and belongs to the squash family. It has cancer destroying capabilities, lowers blood cholestrol, aids in weight, and reduces blood sugar as well.
Stuffed Bitter gourd or bharwan karela is a delicacy from North India, especially from Punjab and Himachal regions. You can stuff karela with paneer, potatoes, onion masala and even meat mince.
Traditionally the stuffed bitter gourd is tied with a washed thread so that the stuffing doesn’t come out will cooking /frying the bitter gourd. It is an experience in itself when you get to untie the karela on your plate to see what is stuffed inside. Its like opening up a birthday present. The experience of touch, look and taste is beyond comparable.
Stuffing bitter gourd and tying it does consume time and requires patience. In this fast pace life, people do not want to spend time in cooking such recipes like stuffed bitter gourd / bharwan dhaagewale karele, thus it is getting quite rare to see in households.
Bharwan Dhaagewale Karele can be considered as one of the lost recipes from our kitchens.

 

INGREDIENTS:
  1. 250 gms Karela/Bitter Gourd
  2. 3 Potatoes
  3. 1 Onion Chopped
  4. 1/2 Teaspoon Jeera / Cumin Seeds
  5. 1/2 Teaspoon Coriander Seeds
  6. 1/2 Teaspoon Turmeric powder
  7. 1/2 Teaspoon Jeera Powder / Cumin Powder
  8. 1/2 Teaspoon Red Chilly Powder
  9. 1/2 Teaspoon Amchoor Powder/Dry Mango Powder
  10. A pinch of Asafoetida / Hing
  11. Salt to Taste
  12. Oil to Fry
  13. Tread to tie
  14. Chaat Masala to Sprinkle
  15. Fresh Coriander Leaves for garnish

PREPARATION TIME: 1 Hour and 30 Minutes

HOW TO PREPARE:

  • Wash the bitter gourd with hot water and peel it
  • Do not throw the peel – Chop it and keep aside
  • Keep the peel also in salted water and drain after one hour
  • Make a slit and take out all seeds from inside
  • Sprinkle salt and turmeric on peeled bitter gourd and mix well
  • Keep it for one hour to remove the bitterness
  • After one hour wash it thoroughly, to remove excess salt
  • Boil the potatoes, peel and mash it
  • In a wok, heat up little oil and crackle jeera and coriander seeds
  • Add Chopped onions, bitter gourd peel chopped and saute till brown
  • Add Turmeric and mashed potatoes, mix well
  • Sprinkle red chilly powder, jeera powder, salt and amchoor powder, mix well
  • You can add chopped green chillies too at this stage
  • Take the bitter gourd and fill the potato mix generously
  • Tie the bitter gourd with a tread so that it doesn’t open while frying
  • Similarly tie all the bitter gourds
  • Fry each in oil till brown or till it is soft
  • Keep all the fried bitter gourd in a serving dish
  • If any potato mix is left then keep that too in the center
  • Sprinkle some chaat masala and fresh coriander leaves as garnish
  • Serve hot with puris, parathas or naans!!
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 235.7 Calories from Fat 105.3
% Daily Value*
Total Fat 11.7g 18%
Saturated Fat 1.6g 8%
Trans Fat 0.2g
Cholesterol 0.0mg 0%
Sodium 161.1mg 7%
Total Carbohydrate 31.9g 11%
Dietary Fiber 6.6g 26%
Sugars 3.2g
Protein 4.1g 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Gajar Ka Halwa is a dessert, which is popular across India for any festive season. The taste of carrots, fragrance from the ghee, soft texture after its cooked and its aroma from cardamom.. oohh yum! With all the sweetness and nuts its a perfect dessert  for any occasion or celebration to indulge in it…..

INGREDIENTS:

  1. 700 gms of grated carrots
  2. 600 ml Milk
  3. 150 gms of Amul Milkmaid
  4. 150 gms of Sugar
  5. 2 Tbsp of Ghee
  6. 8-10 pcs of fine chopped Almonds
  7. 5-6 pcs of fine chopped Cashew
  8. 15-20 pcs of Raisins
  9. 1/4th tsp of cardamon powder

PREPARATION TIME : 1 Hour

PREPARATION METHOD:

  • In a pan add the grated carrot and milk.
  • Boil it till the time the carrot becomes little soft.
  • Add milkmaid and sugar to the carrot mixture.
  • Cook on the medium flame for 5 -10 minutes.
  • Add almonds, cashew, raisins and cardamon powder to the mixture.
  • Cook on the medium flame till the time carrot absorbs all the milk , sugar and milkmaid.
  • Add ghee to the carrot mixture and stir the carrot mixture till the time it starts leaving the ghee on the sides.
  • Switch off the flame and let it rest for sometime.
  • The halwa is ready to be served.

Serves :  7 -8 persons

Nutrition Facts
Serving Size
Servings Per Container 8

Amount Per Serving
Calories 233.2 Calories from Fat 77.4
% Daily Value*
Total Fat 8.6g 13%
Saturated Fat 4.2g 21%
Trans Fat 2.2g
Cholesterol 16.8mg 6%
Sodium 131.2mg 5%
Total Carbohydrate 34.8g 12%
Dietary Fiber 2.9g 12%
Sugars 28.7g
Protein 5.8g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ragi or Finger Millet is a Gluten-free, whole grain, rich in fiber that helps in weight loss, indigestion and diabetes. Ragi is a rich source of Calcium, Vitamin D and other amino acids helps lower cholesterol levels.  Finger Millet is easy to digest and Tryptophan amino acid present in Ragi produces the relaxing effect on body.

Ragi being a staple food in southern India is majorly eaten especially with Sambhar, chicken curry or saaru or any curry. It becomes a complete meal in itself.  Protein and fat from chicken, good carbs and fibre from Ragi balls or Ragi Mudde  – It is a complete balanced meal!

These beautifull looking steamed Ragi balls / Ragi Mudde when broken down in spicy and scrumptious chicken curry  flavoured with fenugreek or /methi  leafs, with a lick of green mint and coriander chutney,  creates a explosion of flavours and textures in your mouth. Its an experience!

INGREDIENTS :

RAGI BALLS/MUDDE:

  1. 1 Cup Ragi Flour
  2. 3 Cups Water
  3. 2 Tablespoon Ghee
  4. Salt as required
  5. 1/2 Cup Watermelon seeds

METHI CHICKEN CURRY/SAARU:

  1. 800gms – 1 Kg Chicken cut into medium pieces
  2. 3 Cardamoms
  3. 2 Cloves
  4. 2 Bayleaves
  5. 1 Teaspoon Jeera/Cumin seeds
  6. 2 Star Anise
  7. 5-6 Black Peppercorns
  8. 2 Onions
  9. 2 Tomatoes
  10. 2 Teaspoon Ginger Garlic Paste
  11. 2 Green Chillies
  12. 1/2 Cup Curd
  13. 1 Teaspoon Turmeric Powder
  14. 1 Teaspoon Jeera/Cumin Powder
  15. 1 Teaspoon Red Chilly Powder
  16. 2 Teaspoon Chicken Masala ( Readily available in grocery stores)
  17. Salt to taste
  18. 1/2 Cup Kasoori or Dry Methi/ Fenugreek Leaves
  19. 2 Tablespoon Oil
  20. Fresh Chopped Coriander for garnish

Recipe for Mint Coriander Chutney –  https://www.desispiceworld.com/cuisines/coriander-mint-chutney/

PREPARATION TIME: 1 hour 30 minutes

HOW TO PREPARE:

RAGI MUDDE :

  • Boil water in an wide mouth pan and add salt to it
  • Sprinkle 2 tablespoon of ragi flour and keep whisking, make sure no lumps are formed
  • Add rest of the ragi flour in small quantities, while stirring the mix continuously on a low flame
  • Use a wooden spoon as it requires a strong hand to whisk the flour
  • Once the flour thickens and comes together , add in ghee and keep stirring
  • Let it cook on low flame and keep stirring till ragi is cooked or until you get shine on it.
  • Take off flame and keep it covered for a couple of minutes
  • Apply little ghee on your palms and make round balls or mudde while the mix is still hot
  • Roll these balls on a plate of watermelon seeds
  • Ready to serve hot with any curry or saaru!

METHI CHICKEN CURRY/SAARU:

  • Heat oil in pressure cooker and add cardamoms, cumin seeds, cloves, peppercorns, bayleaves and star anise
  • Saute until crackling sound comes, add Onion paste and saute till its golden brown
  • Add Ginger Garlic paste and green chillies, saute until its brown
  • Add Tomato puree and keep stirring, saute until masala is dry
  • Pour in curd, mix and cook till curd releases oil
  • Sprinkle Fenugreek Leaves, Salt, Turmeric, Red Chilly Powder, Cumin powder and Chicken Masala
  • Give everything a nice mix and cook for a couple of minutes
  • Add in Chicken pieces and mix well, cover with a plate
  • Cook until Chicken releases water and is half done
  • Add water as the consistency of curry required or until all chicken pieces are dunked
  • Put the pressure cooker lid on and cook until 3 whistles.
  • Serve hot with fresh coriander leaves as garnish and enjoy with any Indian faltbread, Idlis or Ragi Mudde.

 

Nutrition Facts
Serving Size
Servings Per Container 3

Amount Per Serving
Calories 388.8 Calories from Fat 162.9
% Daily Value*
Total Fat 18.1g 28%
Saturated Fat 8.3g 42%
Trans Fat 8.6g
Cholesterol 23.3mg 8%
Sodium 68.2mg 3%
Total Carbohydrate 50.6g 17%
Dietary Fiber 2.4g 10%
Sugars 0.0g
Protein 9.6g 19%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts
Serving Size
Servings Per Container 6

Amount Per Serving
Calories 509.5 Calories from Fat 299.7
% Daily Value*
Total Fat 33.3g 51%
Saturated Fat 7.9g 40%
Trans Fat 19.5g
Cholesterol 152.5mg 51%
Sodium 446.1mg 19%
Total Carbohydrate 11.1g 4%
Dietary Fiber 2.2g 9%
Sugars 4.5g
Protein 39.3g 79%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This soft and spongy, little piece of art is a beauty on plate, with swirly swirls or waves of chocolate cake with the banana cake and added rich texture of  walnuts.  Well if you are craving for banana cake  and chocolate cake  both, then this delicious Banana Walnut Marble cake is the answer.

Bake this beauty to perfection with sugarfree granules or zero calorie sugar or artificial sweetener and enjoy a less calorie version of  the super moist Banana Walnut Marble cake.  Try making your own design or swirls, its pretty much fun thing to do with kids and family. When your cake turns out to be the centrepiece of the table, you are the one who is most proud.  Happy Baking!

INGREDIENTS:

  1. 1 2/3 Cups All Purpose Flour
  2. 1/3 Cup All Purpose Flour for dusting Walnuts
  3. 4 Teaspoon Cocoa Powder
  4. 1 Cup Sugar / Artifical Sweetner
  5. 1 Cup Vegetable Oil
  6. 2 Eggs
  7. 2 Ripe Bananas
  8. 1 Teaspoon Vanilla Essence
  9. 1/2 Cup Milk
  10. 1 Teaspoon Baking Powder
  11. Pinch of Salt
  12. 1/2 Cup Walnuts

PREPARATION TIME: 50 Minutes

HOW TO PREPARE:

  • Chop Walnuts and dust it with the flour and keep aside
  • Mash the bananas and keep aside
  • In a Bowl, blend sugar, eggs and oil till light and  fluffy.
  • Add in mashed bananas, vanilla essence and mix well
  • Add in flour, baking powder, salt and milk, mix well
  • Ensure there are no lumps, should be thick batter consistency
  • Divide the mixture into two parts
  • Add Cocoa powder to one part and mix well till the batter is dark and chocolaty
  • Fold in walnuts equally in both divided mixture parts
  • Pour little of the light coloured mixture in a greased pan
  • Next pour in little of the dark mixture on the light coloured mixture
  • Keep alternating until all batter is in the greased pan
  • Make swirls or diagonal lines to create a beautiful design with a knife
  • Bake for 40 minutes or until the cake leaves the pan sides at 190 degrees centigrade.

 

Nutrition Facts
Serving Size
Servings Per Container 8

Amount Per Serving
Calories 449.6 Calories from Fat 306
% Daily Value*
Total Fat 34.0g 52%
Saturated Fat 3.0g 15%
Trans Fat 29.1g
Cholesterol 47.8mg 16%
Sodium 114.3mg 5%
Total Carbohydrate 35.2g 12%
Dietary Fiber 2.9g 12%
Sugars 5.2g
Protein 6.9g 14%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sabudana cutlets or Sago vadas are traditional deep fried snack recipe from the western and eastern region of India. Sabudana cutlets are crunchy from outside and soft from inside. It is a quick and easy snack with teatime and is healthy and nutritious. To make it more healthy and calorie less, I have baked it instead of deep frying.  Best served with green Mint Chutney and Masala Tea.

Recipe of Mint Chutney –  https://www.desispiceworld.com/cuisines/coriander-mint-chutney/

Recipe of Masala Tea – https://youtu.be/E3cRUz2bWP4

INGREDIENTS:

  1. 1 Cup Sabudana / Tapioca Pearls
  2. 2 Potatoes
  3. 1 Green Chilly
  4. 1/2 Cup Fresh Coriander
  5. 1/2 Teaspoon Jeera / Cumin
  6. 1/2 Teaspoon Roasted Coriander seeds
  7. 1/4 Cup Roasted Peanuts (Optional)
  8. 1 Lemon Juice
  9. 1/4 Teaspoon Jeera/Cumin Grounded
  10. Salt to taste
  11. Black pepper to taste

PREPARATION TIME:  8 hours

HOW TO PREPARE:

  • Soak Sabudana pearls in water for about 4-5 hours.
  • Coarsely ground roasted Peanuts and keep aside
  • Boil potatoes, peel and mash them
  • Drain Sabudana Pearls and add them to mashed potatoes
  • Throw in chopped coriander and green chilly
  • Add Salt, Black Pepper, Jeera / Cumin Seeds, Coriander seeds and Cumin Grounded
  • Add grounded Peanuts and Lemon juice
  • Mix well till the mix is like a soft dough consistency
  • Make small cutlets, rolls or balls and set them on a greased tray
  • Apply a layer of oil on each roll and put it to bake for 40 minutes at 250 degree Celsius
  • Keep turning the sabudana cutlets and apply oil on other side as well
  • Let it bake until golden brown and crunchy from outside
  • Serve  healthy and hot Sabudana Cutlets with Mint Coriander Chutney at teatime or at parties
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 220.5 Calories from Fat 49.5
% Daily Value*
Total Fat 5.5g 8%
Saturated Fat 0.7g 4%
Trans Fat 3.8g
Cholesterol 0.1mg 0%
Sodium 56.9mg 2%
Total Carbohydrate 43.5g 15%
Dietary Fiber 3.6g 14%
Sugars 1.6g
Protein 4.1g 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Rainbow Salad is one healthy way to get more vegetables in your food. Kids as well as adults love the pop of colors and is a nutritious and delicious option of healthy food.  Seeds being the superfood, add crunch and a nutty texture to the whole salad.

This low fat rainbow salad has all the food colors like, red, green, purple, orange etc. which is necessary for the body as it contains all the nutrients a body requires. Rainbow foods provides nutrients like Vitamin C, Fibre, Beta-Carotene, Lycopene and folate etc. This Salad is rich in potassium and dietary fibre.

INGREDIENTS:

  1. 1 Cup Napa Cabbage
  2. 2 Cup Iceburg Lettuce
  3. 1 Cup Red Cabbage
  4. 1 Cucumber
  5. 2 Tomatoes
  6. 1 Avacado
  7. 1/4 Cup Walnuts
  8. 1 Tablespoon Sesame seeds
  9. 1 Tablespoon Pumpkin Seeds
  10. Fresh chopped coriander
  11. Salt to taste
  12. Black Pepper to taste
  13. 1 Tablespoon Balsamic Vinegar

PREPARATION TIME: 15 minutes

HOW TO PREPARE:

  • In a bowl, throw roughly chopped Napa cabbage and Iceberg Lettuce
  • Add Shredded red cabbage and freshly chopped coriander
  • Add diced tomatoes , avacados and cucumber, mix well
  • Throw in Sesame seeds, Pumpkin seeds, and chopped Walnuts
  • Sprinkle Salt and Black pepper
  • Pour in Balsamic vinegar and mix all ingredients well.
  • Serve chilled or at room temperature.
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 182.3 Calories from Fat 128.7
% Daily Value*
Total Fat 14.3g 22%
Saturated Fat 1.8g 9%
Trans Fat 11.7g
Cholesterol 0.0mg 0%
Sodium 78.0mg 3%
Total Carbohydrate 12.8g 4%
Dietary Fiber 6.0g 24%
Sugars 2.5g
Protein 4.4g 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Soya nuggets or Nutri nuggets are vegetarian high protein soya meat. It is a plant based protein derived from soy beans and can be easily substituted for different meats.   It cooks fast and is super healthy.


Today we are preparing a fusion Indo Chinese recipe – encorporating the soy meat nuggets in soy sauce and chilly sauce flavoured dish. It is a little spicy but you can adjust that according to your spice level. Easy snack to make for family and friends.

INGREDIENTS:

  1. 200 gms Soya Nuggets
  2. 1 Onion
  3. 1 Capsicum
  4. 8-9 garlic Cloves
  5. 1 – 2 Green Chilly
  6. 1/2 Cup Spring Onions/Green Onions
  7. 1 Tablespoon Siracha Sauce
  8. 1 Tablespoon Ketchup
  9. 1 Tablespoon Soya Sauce
  10. Salt to taste
  11. Black pepper to taste
  12. 2 Tablespoon Oil
  13. Fresh Coriander

PREPARATION TIME: 20 Minutes

HOW TO PREPARE:

  • Boil 3 Cups of water and add in the Soy Nuggets to boil them for 10 minutes
  • Take nuggets out and drain extra water, keep aside
  • In a wok, heat oil and throw in chopped garlic and sliced onions
  • After Onions soften throw in the sliced Capsicums and give it a nice mix
  • Pour in Tomato Ketchup, Siracha Sauce and Soya sauce and  cook for a minute
  • Add in Green Chillies,  Green Onions, Salt and Black Pepper and mix well
  • If it seems to be sticking to the wok, then add a little water and stir again
  • Add in boiled nuggets and mix well until all sauces are coated well on soy nuggets
  • Garnish with fresh chopped Coriander and sesame seeds , Serve Hot

Zucchini is a vegetables which originates in America and belongs to the squash family.  It is used in many cuisines but not much famous in Indian cuisine. This low calorie vegetable is highly fibrous and full of nutrients.  Zucchini is high in Folate,  Potassium, and Provitamin A. It is a easy substitute for carbohydrates.

I have tried to use zucchini in parathas, seeing its nutritious values because kids just refuse to eat it raw or in any other form. Added garlic and green onion for a mouthwatering flavour and taking this paratha to just another level.

So lets see how Green Onion and Zucchini parathas are made:-

INGREDIENTS:

  1. 1pc Zucchini( Medium sized)
  2. 1 Onion
  3. 2-3 Spring Onion Stalks
  4. 6-7 Garlic cloves
  5. 2 Carrots
  6. 1 Green chilly
  7. 1 Cup Gram Flour
  8. 2 cup Whole Wheat Flour
  9. 1 Teaspoon Ajwain
  10. 1/2 Teaspoon Red chilly Powder
  11. 1 Teaspoon Cumin Powder
  12. 1/2 Teaspoon Coriander Powder
  13. Salt to taste
  14. 1 Tablespoon Oil

PREPARATION TIME: 15 Minutes

HOW TO PREPARE:

  • In a grinder, grind Garlic, Green Onion, Carrots, Green Chilly, Onion, and Zucchini
  • Add Gram Flour, Ajwain, Red Chilli powder, coriander powder, Cumin powder and salt
  • Pulse it until everything gets mixed
  • Add Whole Wheat Flour and blend it all together until everything combines
  • Take it out on a flat surface and dust flour and knead it until smooth
  • Apply oil and keep it in a air tight container in fridge
  • When required take it out and roll into equal sized balls
  • Flatten each ball into round parathas and cook both sides with ghee or clarified butter
  • Serve hot with Curd, Pickle or Tea.

Watch video on how to make this Green Onion and Zucchini Dough:-

Nutrition Facts
Serving Size
Servings Per Container 6

Amount Per Serving
Calories 260.2 Calories from Fat 34.2
% Daily Value*
Total Fat 3.8g 6%
Saturated Fat 0.3g 2%
Trans Fat 2.2g
Cholesterol 0.0mg 0%
Sodium 72.9mg 3%
Total Carbohydrate 48.9g 16%
Dietary Fiber 8.5g 34%
Sugars 3.2g
Protein 11.1g 22%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken with spinach is a comforting, low calorie, high protein curry with lots of earthiness from freshly chopped spinach. This chicken spinach curry is packed with nutrients and  is a healthy food for proper hair, skin and blood.Spinach is high in iron and is a superfood to increase haemoglobin in the body. This chicken curry is packed with iron, vitamins, mineral and other vital nutrients.

INGREDIENTS:

  1. 500 gms Chicken Breasts diced
  2. 2 Cups Chopped fresh Spinach
  3. 1 Onion
  4. 1 Tomato  Puree
  5. 1 Teaspoon Ginger Garlic Paste
  6. 1 Green Chilly
  7. 2 Tablespoon Oil
  8. 3 Cloves
  9. 1 Bay Leaf
  10. 2 Dried Red Chillies
  11. 3 Green Cardamom
  12. 1 Teaspoon Kasoori Methi
  13. 1 Teaspoon Turmeric
  14. 1/2 Teaspoon Red Chilly Powder
  15. 1/2 Teaspoon Cumin Powder
  16. 1/2 Teaspoon Garam Masala
  17. 1/2 Teaspoon Coriander Powder
  18. 1 Teaspoon Chicken Masala Powder
  19. Salt to taste
  20. 1/2 Cup Milk
  21. Fresh Coriander Chopped

PREPARATION TIME: 45 Minutes

HOW TO PREPARE:

  • In a pan, heat oil and crackle Cumin, Bay leaf, Cardamom and Dry Red Chillies
  • Saute Ginger Garlic paste and add sliced onions, saute till onions are brown
  • Add tomato paste, Green Chilly, Salt, red chilli powder and turmeric powder, saute till it forms a thick paste
  • Add diced Chicken and saute till the colour changes and chicken releases water
  • Add Kasoori Methi, Garam Masala, coriander powder, cumin powder and chicken Masala
  • Cook until all water dries up and chicken turns brown
  • Add Milk and little water, mix well, and let it boil
  • Throw in Chopped spinach and give it a boil until you achieve the right consistency
  • Serve hot with fresh chopped coriander as garnish

 

 

 

Nutrition Facts
Serving Size
Servings Per Container 6

Amount Per Serving
Calories 193.5 Calories from Fat 69.3
% Daily Value*
Total Fat 7.7g 12%
Saturated Fat 0.7g 4%
Trans Fat 4.3g
Cholesterol 45.8mg 15%
Sodium 187.1mg 8%
Total Carbohydrate 7.6g 3%
Dietary Fiber 2.2g 9%
Sugars 2.8g
Protein 23.2g 46%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken breasts being lean meat and easy to cook, becomes the most popular chicken cut. There are so many options or varieties in which chicken can be cooked in a simple yet healthy manner. Chicken is an excellent source of protein, B vitamins and minerals.

This continental recipe is easy to cook, low in fat, low on spices and healthy, as it comes under the balanced food category. Chicken stew  is a perfect amalgamation of chicken, rice and veggies for nourishment and health. For Keto option rice can be taken off.

INGREDIENTS:

  1. 2 Chicken Breasts
  2. 1 Cup Basmati Rice
  3. 1 Tablespoon Butter
  4. 1 Onion
  5. 6 Garlic Cloves
  6. 2 Teaspoon All Purpose Flour
  7. 2 Cups Milk
  8. 1 Cup Broccoli florets
  9. 1/2 Cup Carrots
  10. 1/2 Cup Corn Kernels
  11. 1/2 Cup Beans
  12. 1 Chicken Stock Cube
  13. 1/4 Cup Green Onion
  14. Fresh Cilantro
  15. 1 Teaspoon Cumin Powder
  16. Salt to taste
  17. Black Pepper to taste
  18. Water as required

PREPARATION TIME: 40 minutes

HOW TO PREPARE:

  • Wash and chop all Vegetables and keep aside
  • Wash and dice the Chicken breasts and keep aside
  • Heat up butter in a pan and saute finely chopped Garlic until golden brown
  • Throw in the chopped Onion and saute until a little brown
  • Add in Chicken pieces and saute for a few minutes
  • Sprinkle all purpose Flour and mix well, saute till the flour looks completely cooked
  • Add in Basmati Rice, chopped Carrots and Beans and mix well, cook for a minute
  • In a separate bowl mix Chicken stock cube in little hot water
  • Pour in Milk, soup cube water and plain water(as required),  give it a whisk, Let it cook on simmer
  • Add in Broccoli florets, Corn Kernels, Chopped Green Onions and Cilantro
  • Sprinkle Cumin powder, Black Pepper and salt. Keep on simmer till Rice is soft and done
  • Adjust Salt and Water as required.
  • Serve hot in soup bowls! Perfect for light dinner meals
Nutrition Facts
Serving Size
Servings Per Container 6

Amount Per Serving
Calories 165.4 Calories from Fat 25.2
% Daily Value*
Total Fat 2.8g 4%
Saturated Fat 1.4g 7%
Trans Fat 1.1g
Cholesterol 17.7mg 6%
Sodium 129.6mg 5%
Total Carbohydrate 25.5g 9%
Dietary Fiber 2.9g 12%
Sugars 6.4g
Protein 10.0g 20%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.