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Keto Recipes

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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.

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.

A classic recipe from our Indian cuisine which is a favourite for many. You can say its a crowd pleaser. The vegetables used here are some new age vegetables like mushrooms and babycorn. Baby corn gives a crunch texture to this healthy and nutritious soup. Its so comforting to have this warm soup with little extra pepper when suffering from cold or flu! I have kept the spice level at minimum as i am not fond of spices , you can adjust the spice according to your taste.

I use ghee in most of my soups instead of butter as first of all ghee that i used is homemade and is good for sauteing and frying as it releases less toxins when heated as compared to butter. Ghee gives a nutty flavour as well

INGREDIENTS:

  1. 1 Carrot
  2. 7 – 8 Button Mushrooms
  3. 4-5 Babycorns
  4. 1 Onion
  5. 4-5 Garlic Cloves
  6. 1 Teaspoon grated fresh Ginger
  7. 1/2 Cup Fresh Coriander
  8. 1 Lemon
  9. 1 Cube of Vegetable Stock/Chicken Stock
  10. 2 Teaspoons Ghee
  11. 1/2 Teaspoon Jeera Powder
  12. Salt to taste
  13. Black pepper to taste

PREPARATION TIME: 30 Minutes

HOW TO PREPARE:

  • Wash all the vegetables and peel the carrot
  • Finely chop Onions and Garlic and keep aside
  • Slice mushrooms, Dice Carrots and Babycorn
  • In a pan, heat ghee, sautee garlic till it turns brown
  • Add in onions and sautee till it turns brown
  • Add in the vegetables and keep cooking for 3-4 minutes, or till mushrooms turn soft and brown
  • Pour in water as required. If for more than 4 people then add 2 vegetable stock cubes and more vegetables
  • Add in the vegetable stock cube, salt, pepper, grated ginger and jeera powder
  • Cook on simmer till vegetables are soft and the flavours of garlic and pepper are perfectly infused
  • Take off flame and throw in chopped fresh coriander, and 1-2 lemon wedges
  • Before serving, squeeze a lemon and give it a good stir
  • Serve hot with toast or as a pre-dinner meal
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 68.5 Calories from Fat 24.3
% Daily Value*
Total Fat 2.7g 4%
Saturated Fat 1.5g 8%
Trans Fat 0.1g
Cholesterol 5.0mg 2%
Sodium 53.4mg 2%
Total Carbohydrate 11g 4%
Dietary Fiber 3.4g 14%
Sugars 3.6g
Protein 2.9g 6%

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

My maternal grandmother (Nani Ji) loves to eat green leafy vegetables in any form like Palak, Maat, Methi, Soya and Hara Dhaniya etc.. “Jai Ki Rasoi Se” churned out a traditional and one of her all time favourite dishes “Kale Chane Ka Saag”. This dish is dedicated to my nani ji.

Ingredient
1. 50 gm Black Chickpeas (Kala Chana)
2. 4 Bunches Finely Chopped Spinach (Barik Kati Palak)
3. 2 Bunches Finely Chopped Amaranth Leave (Barik Kati Maat)
4. 1 Bunch Finely Chopped Dill Leaves (Bari Kata Soya Leaves)
5. 1 Bunch Finely Chopped Green Coriander (Barik Kata Hara Dhaniya)
6. 1 Tablespoon Ginger Garlic Paste (Adrak Lasoon Ka Paste)
7. 1 Medium Size Finely Sliced Onion (Kati Pyaz)
8. 5-6 Slit Green Chilies (Kati Hari Mirch)
9. 1 Tablespoon Red Chili Powder (Laal Mirch Powder)
10. 1 Teaspoon Turmeric Powder (Haldi Powder)
11. Oil – As Per Requirement
12. Salt According to Taste

Preparation
1. Note: Soak black chickpeas overnight or minimum of 6 hours before cooking
2. Heat oil in a nonstick pan or kadai. Once the oil is hot add finely sliced onion and cook till it becomes light brown

3. Add ginger garlic paste and cook till the moisture from the paste gets evaporated

4. Now add soaked black chickpeas. Mix and cook for 2 to 3 minutes

5. At this stage wash and add the finely chopped spinach, amaranth leave, dil leave & green coriander. Mix them well. Cover and cook for 2 minutes, by doing this greens will start leaving it mositure which will help in cooking the black chickpeas

6. Now add all dry ingridents like turmeric, red chilli powder and season it with salt according to the taste. Mix all and add ½ cup of water, cook it on low flame till oil get seperated from them and black chickpeasare completed cooked

7. Finely add the slit green chill and mix it and cook it for another minute

8. The dish is ready to be served with any Indian bread

Fried Rice is a dish of cooked rice that has been stir-fried in a wok or a frying pan and is usually mixed with other ingredients such as eggs, vegetables, seafood, or meat. But today in “Jai Ki Rasoi Se” used very simple ingredients like Paprika Powder & Lemon Juice and made “Paprika Lemon Fried Rice”. This dish can be served with curd or raita

Ingredients
1. Cooked Rice (Paka Huwa Chawal) – 250 grams
2. Finely diced Potato (Barik Kata Aloo) – 1 Medium Size
3. Finely Chopped Green Coriander (Barik Kata Hara Dhaniya) – 1 Bunch
4. Ginger Garlic Paste (Adrak Lasoon Paste) – 1 Table Spoon
5. Slit Green Chillies (Kati Hari Mirch) – 5 to 6
6. Black Cumin Seeds (Shahi Jeera) – 1 Tea Spoon
7. Red Chilli Powder (Lal Mirch Powder) – 1 Table Spoon
8. Turmeric Powder (Haldi Powder) – ½ Tea Spoon
9. Lemon Juice (Nimbu Ka Ras) – 2 Table Spoon
10. Oil – As Per Requirement
11. Salt (Namak) – According to Taste

Preparation
1. In a bowl add cooked rice, red chilli powder, lemon juice and season it with salt according to taste. Mix all the ingredients and keep it aside

2. Heat oil in frying non-stick pan or kadai, once the oil is hot add the black cumin seeds and cook them till the oil get its flavour

3. Add finely diced potatoes, very little salt and mix them. This will help potatoes to get cooked fastly. Cover and cook for 3 to 5 minutes or till potatoes become soft

4. Now add ginger garlic paste turmeric powder and slit green chillies. Mix and cook till mositure from the paste gets evaporated.

5. Add the mixed rice that you kept aside. Mix gently and cook for another 3 to 5 minutes

6. Finally add finely chopped green coriander. Mix and cook for one more minutes

7. Now the dish is ready can be served with curd or raita

Salads generally are very light on stomach and refreshing for the soul. Its a ready to eat food made up of small pieces of fruits or vegetables(which can be eaten raw). Its normally served at room temperature or chilled. Salads come in so many varieties and if accompanied with a little protein or healthy fats or even nuts can become a meal in itself.

INGREDIENTS:

  1. 1 Cucumber
  2. 2 Tomatoes
  3. 1 Capsicum
  4. 100 gms Paneer(Indian Cottage Cheese)
  5. 15-20 slices of Green Olives
  6. Few Jalapenos
  7. 1 Lemon (Juice)
  8. Few Roasted Peanuts(Optional)
  9. Salt to Taste
  10. Black Pepper to Taste
  11. 1/4 Cup Fresh Mint & Coriander Leaves
  12. 1 Teaspoon oil

PREPARATION TIME: 15 Minutes

HOW TO PREPARE:

  • Peel and wash the cucumber and dice it, keep it in a bowl
  • Dice Tomatoes and Capsicum and Add it to bowl
  • Heat a non stick pan, apply oil and pan grill the paneer
  • Once its golden brown, Dice it and add it to bowl too
  • Add Jalapenos and olives and give salad a good mix
  • Sprinkle Salt, Pepper, and chopped Mint and Coriander Leaves
  • Finally add in peanuts and Juice of 1 Lemon
  • Toss the salad nicely to evenly coat it with lemon juice and salt
  • Serve at room temperature before main course or as a meal in itself.

INGREDIENTS:
1) 4 Tomatoes
2) 2 Carrots
3) 1 Onion
4) 6-7 Cloves of Garlic
5) 7-8 Black Peppercorns
6) 4 Teaspoons Butter
7) 1 Teaspoon Jeera Powder
8) Salt to taste
9) Black pepper to taste
10) 1/2 Cup Milk
11) 1/2 Cup Cream
12) Dry Mint to Sprinkle
13) Bread Croutons (Optional)

PREPARATION TIME: 20 Minutes

HOW TO PREPARE:
* Wash and chop the tomatoes and onion
* Peel and chop the carrots
* In a pressure cooker, melt butter and add garlic cloves
* Saute for a minute, but do not burn the garlic
* Add in Chopped Onion and black peppercorns
* Saute till onions get translucent
* Add in carrots and let it cook for 2 minutes
* Add Tomatoes, salt, black pepper and jeera powder
* Pressure Cook for 3 Whistles, open lid when its cooled
* Blend the soup in the cooker to a fine consistency
* Add milk and stir it
* Add more water if the consistency looks thick
* Boil the soup for couple of minutes and done
* I avoided sugar and added milk instead and no extra butter
* Pour the soup in bowls or cups
* Add a teaspoon of cream on the soup and sprinkle some dry mint leaves
* Serve piping hot with croutons or bread sticks

INGREDIENTS:
1) 1 Cup Couscous
2) 1/2 Cup Kidney beans
3) 1 Green Chilli
4) 1/4 Cup Fresh Coriander Leaves
5) Salt to taste
6) 2 Teaspoon Olive oil
7) 1 1/2 Cup Water

PREPARATION TIME: 10 Minutes

HOW TO PREPARE:
* Boil the kidney beans and keep aside
* Chop finely green chilli and Coriander Leaves
* In a pan boil the water and add salt to it
* Once water is boiled add couscous and olive oil
* Immediately take it off heat and cover it with lid, keep aside
* After 6 minutes open lid, add kidney beans, coriander leaves and green chilly
* With a fork, mix everything up to fluff up couscous
* To further enhance taste add butter or olive oil and salt
* Serve hot with any protein of choice and lots of salad
* Couscous can also be used as a substitute for rice, serve with any curry

 

INGREDIENTS:
1) 500 gms Salmon fillets
2) 2 Cups of Rice
3) 2 Onions
4) 250 gms Beans
5) 2 Green Chillies
6) 1 Teaspoon Jeera/Cumin seeds
7) 1/4 Teaspoon Red chilly powder
8) Salt to taste
9) Black pepper to taste
10) 1/2 Lemon Juice
11) Few Roasted Peanuts
12) 2 Tablespoon oil

PREPARATION TIME : 20 Minutes

HOW TO PREPARE:
* Marinate the fish in salt, pepper and lemon juice. Leave for an hour
* Wash and cook rice till done, drain water and keep aside
* In a pan, heat oil and crackle jeera seeds
* Saute chopped Onions and green Chillies
* Add Rice and mix well, saute for a minute and keep aside
* In another pan heat oil, put fish fillet skin down first
* Sprinkle red chilly powder, cook for 5 minutes on each side
* When fish is done take it out, put beans in the same pan and leftover oil
* Add salt and pepper to beans and saute till they are soft
* All three elements done, time to plate up
* Serve rice on plate with salmon fillet and beans on the side
* Sprinkle some peanuts and fresh coriander seeds

INGREDIENTS:
1) 250 gms Beans Chopped
2) 2 Tomatoes Chopped
3) 1 Onion Chopped
4) 1 Teaspoon Olive oil
5) 2 Teaspoon Chopped Garlic
6) 1 Teaspoon grated Ginger
7) 1/2 Teaspoon Chilli Flakes
8) 1/2 Teaspoon Jeera Powder
9) Salt to taste
10) Black Pepper to taste
11) Few Mint Leaves
12) Coriander Leaves for garnish
13) Few Lemon drops (optional)

PREPARATION TIME: 20 minutes

HOW TO PREPARE:
* In a pan boil the beans in 1 cup water with little salt
* Drain the water in a bowl and keep aside the beans
* In a Pan heat olive oil and add chopped garlic and sauté for 2 minutes
* Add in chopped onions and sauté further for few minutes
* Add 2 Glass drained beans water, tomatoes and beans and let it boil
* Add Salt, black pepper, jeera powder and grated ginger
* Add few mint leaves and chilli flakes once the tomatoes look cooked
* Pour hot in soup bowls and add lemon drops if you want a little tangy flavor
* Garnish with coriander leaves and serve!

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