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

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

Lefse is a flatbread from Norway. Lefse belongs to the Norwegian Cuisine and is a kind of flatbread made with boiled potatoes, cream, milk and flour. Its a soft and melt in mouth flat bread. Here I have used flour, potatoes, milk and fresh coriander to make Lefse. Just like Roti, Lefse is also rolled out with a rolling pin and cooked on large tawas.

INGREDIENTS:

  1. 2 Cup Flour
  2. 2 Potatoes Boiled
  3. 2 Onions
  4. 250 gm Paneer
  5. Few Olives
  6. 1/2 Cup Fresh Coriander
  7. 1/2 Cup Mint
  8. 8-9 Roasted Almonds
  9. 2 Tablespoon Mayonnaise
  10. 2 Tablespoon Oil
  11. Milk as required
  12. Salt to taste
  13. Black Pepper to taste

PREPARATION TIME: 1 Hour

HOW TO PREPARE:

  • Wash peel and boil the potatoes and mash it
  • Add Flour, oil, Coriander to mashed Potatoes and mix well
  • Keep Kneading with milk till dough is soft, apply little oil on the surface.
  • Keep the dough in refrigerator for half an hour for rest
  • Cut paneer in thick slices, sprinkle salt and pepper, Mix well.
  • With little oil on the grill, Grill the paneer slices and keep aside.
  • Chop roasted almonds and keep aside
  • Slice Onions and cook in little oil, salt and pepper till the Onions get a nice caramelized look. Keep aside.
  • Make Mint paste and add it to the mayonnaise, mix well
  • Add Salt, pepper and Chopped roasted Almonds to Mint mayonnaise, Mix well
  • Take the dough and divide it into smaller equal parts and roll them
  • Each roll is rolled flat and round with a rolling pin
  • Cook each flatbread both the sides on the tawa or a flat pan with little oil or butter. Make all the flatbreads and keep aside.
Lefse Roti
  • Now lets assemble the Lefse Wraps.
  • Lets take one Lefse Roti, spread Mint mayonnaise on it, Spread the caramelized Onions , Keep few pieces of grilled paneer and olives in the wrap.
  • Wrap and Roll it in foil or Napkin and serve hot!
  • Its such a soft, tasty and healthy Norwegian recipe.

Hung Curd is Curd or Yogurt drained of its water. Its thick and creamy in texture. Hung Curd is used in many Indian Recipes like Tikkas, Kababs, Wraps, Sandwiches, Dips and Chutneys. Its Low in Sugar and Carbs and high in Protein and Calcium. In this Dip we have used Mustard oil as the flavour and curry leaves and mustard seeds as tempering. Its Creamy, Rich, Flavourful and made from easily available ingredients.

One of my friends had made this Hung Curd Dip to go along with her various snacks. It was love at first taste. It just melts in mouth leaving behind the strong mustardy taste in mouth. Its very easy and simple to make. Its the healthiest alternative for cream and mayonnaise.

To make Hung Curd take 200 gms Curd and put it in a clean Muslin Cloth. Tie the Cloth and hang it for an hour to drain the water. Once water is drained, open the cloth and put the hung Curd in a bowl.

INGREDIENTS:

  1. 150 gms Hung Curd
  2. 2-3 Teaspoon Mustard Oil
  3. 1/4 Teaspoon Mustard Seeds
  4. Few Curry Leaves
  5. Pinch of Asafoetida
  6. 1/4 Teaspoon Chilli Flakes
  7. Salt to taste

PREPARATION TIME: 1 Hour 5 Minutes

HOW TO PREPARE:

  • In a bowl take Hung Curd and add salt and chilli flakes
  • Mix curd well till its a smooth consistency, make a small well in between
  • In a small pan heat mustard oil and crackle asafoetida, curry leaves and mustard seeds.
  • Pour the oil on the curd and done.
  • Serve with snacks and bread!

Mushroom Tikka Masala is a Mughlai or North Indian Curry which has grilled or sauteed marinated Mushrooms. Mushrooms are marinated in Tikka Masala batter and then grilled till golden in colour. The curry is the similar to the world famous Indian recipe’s curry – The Butter Chicken! This Rich, Creamy Punjabi recipe will make you salivate for more. The Mushrooms are soft and just melt in your mouth.

INGREDIENTS:

FOR MUSHROOM MARINATION:

  1. 250 gms Mushroom
  2. 6 Teaspoon Thick Curd
  3. 1/2 Teaspoon Garam Masala
  4. 1/2 Teaspoon Chaat Masala
  5. 1/2 Teaspoon Jeera Powder
  6. 1 Teaspoon Red Chilly Powder
  7. 1/8 Teaspoon Turmeric Powder
  8. 1 Lemon Juice
  9. 1 1/2 Teaspoon Ginger Garlic Paste
  10. 1/2 Teaspoon Ajwain ( Carom Seeds)
  11. 1 Tablespoon Besan (Gram Flour)
  12. 1 Tablespoon Oil
  13. 1/2 Teaspoon Black Salt
  14. Salt to taste

FOR MUSHROOM TIKKA MASALA CURRY

  1. 1/2 Cup Onions Finely Chopped
  2. 1 Teaspoon Ginger Garlic Paste
  3. 3 Tomatoes
  4. 10 Cashewnuts
  5. 1/2 Capsicum
  6. 1 Tablespoon Dry Fenugreek ( Kasuri Methi)
  7. 1 – 2 Green Chillies
  8. 1/4 Teaspoon Turmeric Powder
  9. 1/2 Teaspoon Jeera Powder
  10. 1/2 Teaspoon Garam Masala
  11. 1/2 Teaspoon Red Chilly Powder
  12. 1/2 Teaspoon Coriander Powder
  13. 3 Tablespoon Low fat Cream
  14. 1 Tablespoon Oil
  15. Salt to taste
  16. Mint or Coriander fresh Leaves for Garnish

PREPARATION TIME: 1 Hour 45 Minutes

HOW TO PREPARE:

MARINATE MUSHROOMS:

  • Wash and pat dry the mushrooms and keep them in a bowl
  • Add Ajwain, Curd, Besan and ginger garlic paste and mix with light hands
  • Add Turmeric, Garam Masala, Chaat Masala, Red Chilly and mix gently
  • Pour in Lemon Juice, Oil and both the salts
  • Mix till Mushrooms are evenly coated with batter
  • Refrigerate for an 1 hour to marinate

MUSHROOM TIKKA MASALA CURRY:

  • Grill the Mushrooms or Pan fry them till golden brown and keep them aside or can be served as snacks
  • Was the Tomatoes and Make a Tomato and Cashewnut paste and keep aside
  • In a wok, Heat oil and add chopped Onions, saute till light golden
  • Add Ginger Garlic paste and cook for 2-3 minutes
  • Add Chopped Capsicum, Green chillies, stir and saute for a minute
  • Add Garam Masala, Salt, Red chilly, Jeera Powder, Dry Fenugreek Leaves and Coriander Powder
  • Add little splash of water to take out maximum flavour from dry spices
  • Add the Tomato and Cashewnut paste and cook it further for few minutes
  • Add Salt as required and add 1 Cup water, stir and boil for 3-4 minutes
  • Add the Grilled Mushrooms and mix well, cook for 2-3 minutes
  • Finally pour in Cream and give it a final boil, take off flame
  • Serve hot with Parathas, Naans, or Phulkas, Garnished with fresh Coriander or Mint Leaves.

This is a ‘whatever is left at home’ kind of a savory cake recipe. I stumbled on it just combining various ingredients, but love it now. Also, hey, sweet potato and beans – two on two for super foods!

INGREDIENTS:

400 gms sweet potatoes shredded or ribboned

1 (450 gms) can black beans

1 cup grated parmesan cheese

1/2 cup flour

1 egg

2 teaspoons oregano

1 tablespoon cumin

Salt, pepper, paprika to taste

HOW TO PREPARE:

Preheat the oven to 450 degrees F. Roast the sweet potato until tender, about 10-15 mins.

Meanwhile, combine all ingredients beans, parmesan cheese, flour, egg. Add the spices.

Let the sweet potato cool down for a few minutes.

Now mix it into the mixture above, mash everything together.

Make small patties and pan fry until golden on both sides. Serve with salsa and guacamole OR a yogurt dip!