lauki ka salan ( spicy gourd gravy )

cooking time : 20 minutes
preparation time : 15 minutes
serve: 5 


ingredients :



gourd                   1/2  kg peeled &chopped finely 
salt to taste 
tamarind pulp           1 tbsp
sugar                       1 tsp
turmeric powder         1 tsp
red chilly powder          1 tsp
coriander powder           1 tsp
mustard seed               1/2 tsp
oil                              4 tbsp
onion                          1 finely chopped 
chopped green chillies        2 
whole dried red chilly          2
cumin seeds                        1/4 tsp
fresh coriander leaf              2 tbsp



method :  

• in a pressure cooker heat 1/4 cup of oil add chopped onion and sauté for 2 minutes . 

• add chopped gourd ( lauki ) along with salt , turmeric powder , red chilly powder , sugar , coriander powder , and cover and cook till gourd get fully done . 

• add chopped chilly , and tamarind paste and cover and cook 5 more minutes .

• to prepare tempering for this in a pan heat 1 tbsp oil add cumin seeds , mustard seeds , and dry red chillies . when seed starts cracking down pour this over cooked gourd gravy  add chopped coriander leaf . and serve immediately with roti , or rice . 

how to make green tea for weight loss

cooking time : 5 minutes  
preparation time : 15 minutes
serve: 1  











ingredients :


water                            6 cups
ginger                           1 inch piece
fennel seeds               1 tsp
cinnamons stick               1 inch 
green tea                       1 tsp
carom seeds              1 tsp


method :  

• in a sauce pan heat water . when it starts boiling add ginger , cinnamon stick , carom seeds.green tea , and fennel seeds .cover and close the flame .
• let it be as it is for 10 minutes . 
• after that drain tea in a cup and use it 3 to 4 times in a day . 
• too easy method to weight loss . 

capsicum salad

cooking time : nil
preparation time : 10 minutes
serve: 5


ingredients :


curd                     1 cup 
salt to taste 
green capsicum         1 finely chopped seed removed 
pepper crushed             1/4 tsp
chilly powder          1 tsp
chopped mint leaf           1 tbsp
roasted crushed cumin seeds       1 tsp 
roasted almonds/ walnuts             1/2 cup(optional)
raisins                                       few (optional)

method :  

• in a mixing bowl take curd and whisk it . then add salt , pepper , red chilly powder , raisins , almonds/walnuts , and again stir .

• then add chopped capsicum and mint leaf and mix again . 

• set it in fridge and use it at any meal time . 

mocha coffee mousse

cooking time: 20 minutes
preparation time: 10 minutes
 










ingredients:

water                        1 cup
coffee powder             1 tsp
cocoa powder               4 tsp
low fat milk                    1 cup
gelatin                              2 tsp
cornflour                              2 tsp
thick curd                            2 tbsp
sugar free                              2 tsp


to garnish:
sugar free chocolate              2 tbsp
sugar free silver ball                 1 tbsp

  


method:

• to make coffee mousse heat 1 cup of water along with coffee powder and keep it off from gas .

• mix cocoa powder and take this out in a small bowl and set aside .

• heat milk in another pan and add prepared coffee mixture with it .

• take gelatin in a mini bowl and add little water and mix well .

• there after make paste of corn flour and water and pour this into milk being cooked . turn off the gas .

• heat water soaked gelatin into pan on very low flame . and continue stirring tillgelatin convert into liquid .and mix it with coffee mixture .

• in a large mixing bowl take thick curd and add sugar free powder into it and mix well .pour prepared coffee mixture into curd . whip this mix properly .

• serve in a fancy cup and garnish it with dark chocolate and silver ball .

note:

• in mousse  generally we use cram at place of curd . but to make it less calorie food we used curd any how you can use cream too .
• at place of dark chocolate any you can use normal chocolate to  make mousse .

methi chicken

cooking time: 15 to 20 minutes 
preparation time: 10 minutes 








ingredients:


skin less chicken  pieces                          1/2 kg
fenugreek leaf fresh chopped                     2 cup
oil                                                                  2 tsp
garlic  grated                                            1 tsp
ginger grated                                              1 tsp
onion                                                        1 finely chopped
cumin powder                                              1 tsp
red chilly powder                                           1 tsp
salt                                                                  1 tsp
water                                                               1 cup
lemon juice                                                  1 tbsp
curd                                                              1 cup
chopped tomato                                          4
 garam masala                                           1/2 tsp


to garnish:

curd                                        1 tsp



preparation:

• in a large mixing bowl take chicken pieces add salt , 1/2 tsp red chilly powder , 1/2 tsp cumin powder,1/2 tsp coriander powder , lemon juice and mix well and set aisde for 1 hour to marinade .
• wash &cut fenugreek leafs .

method :

• in a deep frying pan add oil add grated garlic grated ginger and stir till garlic get cooked . now add chopped onion and saute for 2 to 3 minutes .
• add 1/2 tsp cumin powder, 1/2 tsp red chilly powder and 1/4 cup of water and mix well . 
• now add tomato and stir well for 1 minutes .
• add marinated chicken pieces &fenugreek leafs /methi and saute for 4 to 5  minutes on high flame .
• add 1/2 of water and cover and cook chicken on slow flame for 15 minutes .
• after that open the lid and stir till oil comes out from chicken add garam masala at the end and remove in a serving bowl .
• garnish with curd /cream .

oats utappam( semolina pancake )

preparation time: 10 minutes 
cooking time: 15 minutes 







ingredients:


semolina                                         1 cup
salt                                            1/2 tsp
oats                                                    1 cup ground
water                                                  1/2 cup
fruit salt                                               1/4 tsp
vegetables chopped
(green capsicum , onion , corn)        1 cup
curry leafs                                        5 to 8 chopped finely 
green chilly                                        2 chopped finely 





method:

• in a large mixing bowl take semolina ,ground oats , salt  and mix well . add 1/-2 cup of water and make fine batter .

• add 1/4 tsp fruit salt and again mix well .

• heat 2 tbsp oil in a non stick pan and spread gently over it . now with the help of spoon put batter on pan  (u can make what size you want of your pancake ).cook it on slow heat . 

• now put vegetable mixture on it followed by chopped curry leafs and green chilly . then flip it and press it with the help of spatula so that vegetable get stick with pancake .

• cook 1 minute on other side and remove in a serving platter . and serve with any sauce . 
  
  
  

bharwan karele / stuffed bitter gourd

cooking time: 20 minutes .

preparation time: 15 minutes 

ingredients:

bitter gourd                          6
oil                                          3 tbsp
onion fried                                 2 tbsp
bitter gourd peel                          2 tbsp


for stuffing:

fennel seeds                           2 tsp
coriander seeds                      2 tsp
fenugreek seeds                           1/4 tsp
salt                                          1 tsp
red chilly powder                   1/2 tsp
amchoor powder(mango powder)                  1/2 tsp
cumin powder                                    1/2 tsp
green chilly chopped                                    2
water                                                     1 tbsp
gram flour                                    1 tbsp
curd                                               1 tbsp
tooth pick /thread                                               6


to garnish:

coriander leaf                              1 tbsp
mango powder /amchor powder       1 tsp


preparation:

• peel the bitter gourd(karela  )and rub salt on top of it and rub gently set aisde for 10 minutes .make cut in it remove seeds from it and set side.
• after 10-15 minutes rub it gently with your hands and wash it in plain water and set aside .

• crush fennel seeds in a pestle along with coriander seds , red chilly powder , salt , green chopped chillies , amchoor powder , cumin powder , and set aside .   ...............(2 )
• in a mini bowl take gram flour add 2 tbsp of curd and mix well ........(3)

method:

• heat 1 tbsp oil in a pan add peel of bitter gourd and onion and saute for 1 minute.cover and cook for 2 to 3 minutes.

• now add prepared mixture of spices (  see 2)and mix well .for another 1 minute . remove it into a bowl and set aside 

• squeez the water from bitter gourd (karela ) and fill this prepared mixture into it and sealed it with the help of toothpick(if u don't have tooth pick you can use thread to seal .)

• at the top spread prepared mixture of curd and gram flour (see 3  )heat up oil in a pan and place bitter gourd over it . and cook gently on both the side till it get golden patches . then cover and cook for 5 minutes on slow flame .

• remove in a platter and garnish it with green coriander leaf and amchoor powder /mango powder .

• serve with any chapati/bread

chicken fingers

preparation time : 10 minutes 
baking time : 15 minutes 









ingredients :


chicken breast                                      300  grams cut length wise 
salt                                                    1 tsp
red chilly paste                                             1 tbsp
cumin powder (roasted ) bhuna zeera                    1/4 tsp
black pepper powder                        1/4 tsp
coriander / parsley  /basil              1 tbsp (chopped )
skimmed milk                                     1 cup
cornflakes                                       1 cup (crushed )
lemon juice                                      1 tbsp


to garnish :

lettuces leafs                              1-3 



method :


marination :

• to marinate take chicken pieces in a mixing bowl , add red chilly-paste , salt , lemon juice , coriander powder , roasted cumin powder , black pepper powder , mix all the ingredients well and set aside for 1 hour .

• mix coriander leaf at the end . 

• take cornflakes  crushed into a platter and milk in a bowl . 

• now dip marinated chicken pieces in milk then coat with cornflakes very well and arrange them on wire rack and bake them in oven for 15 minutes on 200 degree .

baked spinach and paneer (cheese -spinach curry )

cooking time : 10 minutes
preparation time : 15 minutes
baking time : 10 -12 minutes 











ingredients :

spinach                  3 cup chopped
paneer / cottage cheese        100 gram
olive oil                       2 tbsp
milk                               1 cup
corn flour                     2 tsp
cinnamon powder             1/4 tsp
black pepper powder       1/2 tsp
salt                                   1/2 tsp
red chilly powder               1/2 tsp
turmeric powder                      1/2 tsp
red sauce                              1/4 cup



to garnish :

paneer / cheese grated                 2 tbsp
green chilly chopped                         1


method :

• to prepare baked spinach and paneer(cottage cheese ) heat 1 tbsp olive in a pan and put spinach and stir fry it for 2 to 3 minutes on high flame . 

• in a small bowl take milk , add corn flour , cinnamon powder , and pepper powder and mix well .pour this mixture to spinach being cooked and stir this till it starts thickening .

• add salt in the end and turn off the flame . 
• cut paneer / cottage cheese into cubes or shape you likes . sprinkle little turmeric , salt , and red chilly powder . spread it by using finger . 

• heat 1 tbsp olive oil in a pan and stir fry this cheese slices on it for 1 minute 

assembling :

• in a oven proof baking dish pour prepared spinach mixture then place cheese slices , and pour red sauce on it .

• garnish it by spreading grated cheese and chopped green chilly on top. 
• bake this in oven at 200 degree for 10 minutes .

• serve it with any bread . 

note :

1. diabetic patients must use low fat cottage cheese .
2. use olive oil as olive oil is good for health .
3. diabetic patient use bread made up of multi grain ,or brown bread .