Veggie Wrap

These are perfect to go wraps for work or school lunches, as they stay good for long time, suitable for both warm or cold lunches and also freezes well for future lousy days.

Feel free to customize them to your taste, add extra veggies, have it with or without meat, just play with it!! For the wrap you can use any type of flat bread… or even tortillas, pita bread, chapati or paratha will work too. Use your imagination and your favorite ingredients for variations on these easy recipes, and enjoy!

Ingredients

1 no Multi-grain flat bread
1 no Carrot
1 cup Shredded Cabbage
1 no Onion (thinly sliced)
1/2 tsp Grated Ginger
1/2 cup Shredded cooked meat for your choice (optional)
1/4 tsp Salt
1/4 tsp Fresh ground Black pepper

1 cup Fresh Mint Leaves
1 cup Coriander Leaves
3 nos Green Chili
1/4 tsp Sugar
1/4 tsp Salt
1/2 tsp Cumin seeds
2 tbsp Fresh lemon Juice
few tsp Water

Method

Lets make this Green chutney which adds tons of punch to this recipe. You may very well skip this and instead buy the ready-made Mint Coriander chutney which is available pre-made in most Indian stores. They stay good for long time if refrigerated. The one which we make is with all fresh ingredients with no preservative so they get to stay good for few days. Lets put all ingredients in table-2 into a blender and grind to fine paste. Its will be really hard to run the blender with less quantity so add some water.
This chutney freeze well if you want to, but make sure you add few drops of oil to this while grinding. Pour the chutney in ice -cube trays and freeze. Now, that’s little too much work , so better make it fresh or buy the ready-made chutney from the store.
There’s a whole of variety chutneys available like Green chili, Coriander, Sweet , Mint….. choose one of your choice.
Just grind them all to make a thick paste.There you go, chutneys ready! Lets move on to the wrap now. Choose any kind of flat bread, I bought these from a local supermarket, if you can’t find just go with whole wheat tortilla.
For the filling, heat heat little oil in a fry pan and saute carrot, cabbage, onion and ginger with little salt and pepper for few minutes. Meat is just an option, I’ve added left over chicken meat. You may very well skip.
Now let this mixture cool completely. Then spread this over the bread evenly adding green chutney here and there.Start rolling from one side and finish on the other.Then cut them diagonally mainly to make it appealing.lunch is ready

Ulli Chammanthi

My Mother taught me this.. its really quick and requires very less ingredients. Try it..

Ingredients

2 Onion medium (sliced)
1½ tsp Red chilly powder
Salt (as per taste)
Oil (for frying onions)

Method

2 med sized onions – Sliced
Oil for frying onions
1 1/2 tsp Red chilly powder (Depends on how hot you want it to be)
Salt to taste
Heat oil in a pan. Keep the fire on high Add the onions and fry till it is brown. Remove from fire. Add chilly powder and salt. Mix well and let it cool for a while. Grind it in a blender - to a not so fine paste.

It goes really well with Dosas or Idlis. In case you are bored of grating coconut or you don't have time!

Chettinad Meen Fry

Spicy Chettinadu meen varuval, a spicy fried fish marinated with a blend of unique southern spices.

Ingredients-1

2 nos Cloves
½ no Cinnamon stick
5 nos Black peppercorns
¼ tsp Cumin seeds
¼ tsp Fennel seeds
¼ tsp Fresh grated nutmeg
2 nos Cardamon
1 no Star anise (just 2 small shells)

Ingredients-2
2 nos Fish fillets (cut into pieces)
2 tsp Red chilli powder
4 tsp Coriander/dhania powder
¼ tsp Turmeric powder
2 tsp Ginger garlic crushed
1 tsp Masala powder (made from table-1)
½ tsp Salt (or to taste)
2 tsp Lemon juice
4 stks Coriander leaves (finely chopped)
5 nos Curry leaves (finely chopped)

Method

ake a coarse powder using all ingredients from table-1 with help of a stone mortar and pestle. Mix turmeric, red chilli powder, coriander powder, ground masala powder, lime juice, ginger garlic paste, salt, little of the finely chopped coriander and curry leaves. Make a thick paste out of it and add fish and mix to coat the masala to both sides of the fish. Heat oil in flat iron tawa and fry them until they turn dark brown and crispy on both sides, garnish with the remaining coriander and curry leaves.
If you don't find a stone mortar just grind the masala using a regular coffee grinder.

Try using finely minced onions to the masala paste. This is will make the outer coating on the fish look little thick.

Nethili Meen Fry

Nethili Meen Fry is a crispy fish fry which tastes simply divine. These are fresh Indian Anchovies coated with light masala and deep fried. In case if you don’t find these in your local market then substitute them either with fresh Sardines or Smelt. If using frozen, thaw at room temperature and then proceed.

Ingredients

10 nos Fresh Anchovies
1 tsp Red Chili Powder
1/2 tsp Coriander Powder
1/4 tsp Turmeric Powder
1 tsp Rice Flour
1/4 tsp Ginger Garlic Paste
1/2 tsp Salt
1/2 cup Oil (for deep frying)
few drops Water
1/4 tsp Corn Flour/starch (optional)

Method

First to clean the fish, remove the head by pinching off and if you can remove the guts as well. Wash them thoroughly, strain and set aside.
Marinate the fish with red chili powder, coriander powder, turmeric powder, rice flour, ginger garlic paste, salt and water. Let it stay for atleast half hour. (You may include corn flour for extra crispy fry)
Heat oil in a kadai and deep fry them. Make sure the oil is hot enough orelse they will turn soft and start to crumble while frying.
Serve with hot with sambar or rasam sadham.
These fishes smell and taste strong, so pls open all the windows while deep frying.
These are fresh anchovies from a local market in Kerala, India. I am vacationing in India right now and enjoying these fabulous home cooked food.

Upma Kozhukatta

Upma Kozhukatta? may sound unusual for many, as this is typically a Naatupurathu recipe which is almost loosing its popularity among most city folks. Only few people actually know or do this at home, a heavy stuffy breakfast or tiffin item only known to many as Upma Urundai. These are traditionally made with pounded rice, typically made from short grain boiled rice or idli rice. Any variety can be used to make these urundais… long grain, short grain, par or fully boiled rice, or even Idli rawa. I ‘ve used raw sona masoori for my recipe and this is how it goes.

Ingredients

1 cup Raw rice (sona masoori)
¼ cup Fresh grated coconut
1¼ tsp Salt (or to taste)
3 nos Dry red chilies
½ tsp Mustard
¼ tsp Cumin seeds
½ tsp Bengal gram (kadala paruppu)
¼ tsp Split black gram
1 tsp Oil
½ tsp Asafoetida
10 nos Curry leaves

Method

This is pretty lengthy process and little time consuming, so save all your patience for the clean up task.
Soak raw rice (Sona masoori/ Pachai arisi / Idli rice ) for 2 hours in enough water. Then wash and rinse for few times and drain all the water using a colander. This could take about 10 minutes to make the rice partially dry.
Spread the wet rice over a clean kitchen towel and let it stay for 30 to 40 minutes to dry out completely. Then using your mixie, grind to a coarse powder and also add the grated coconut along with it during the last few pulses. (If using a wet grinder, then grind both rice and coconut together with 1/2 to 1 cup water almost similar to idli batter consistency) Keep this ready.
In a wide kadai/ wok, heat oil and splutter mustard, cumin seeds, bengal gram, split black gram with broken red chilies. Toast the curry leaves and sprinkle asafoetida powder. Now add about 2 cups of water with salt and bring it to a boil. Add the ground rice and coconut mixture and keep stirring, breaking all lumps until it rolls like a thick mass. (All water will evaporate and will thicken like upma). Switch off and let cool for 10 minutes. Do not stir until its totally dry, we need little loose sticky dough.
Meanwhile get a idli steamer ready filled with water and oil the plates. Applying little oil to your hands, shape the dough into small kozhukattais / dumplings and place them in the idli plate. Cover and steam for 8 to 10 minutes over medium high flame. When done, the dumplings will look shinny and the colour will change to pale white. Switch off at this stage. Serve hot with spicy kaara chutney or spicy podis. These are really stuffy breakfast and a few could soon fill your stomach. These are doubles steamed rice dumpling and healthy alternative (except for coconut) for dosai or idli.
"Good when served hot and fresh. Re-heating not advisable and tend to make the dumplings rubbery and hard."

Peasy lentil curry

Cooking with virtue; fast, cheap and healthy vegetarian lentil curry, that's also low in fat and freezable Nutrition per serving(432k calories, protein 14.0g, carbohydrate 76.0g, fat 10.0g, saturated fat 1.0g, fibre 6.0g, salt 1.38g)

Ingredients(Serves 4)

sunflower oil
2 medium onions, cut into rough wedges
curry paste
850 ml vegetable stock
750 g stewpack frozen vegetables
100 g red lentils
200 g basmati rice
turmeric
handful of raisins and roughly chopped parsley
poppadoms and mango chutney, to serve

Method

Heat the oil in a large pan. Add the onions and cook over a high heat for about 8 minutes or until they are golden brown. Stir in the curry paste and cook for a minute. Slowly pour in a little of the stock so it sizzles, scraping any bits from the bottom of the pan. Gradually pour in the rest of the stock.
Stir the frozen vegetables, cover and simmer for 5 minutes. Add the lentils and simmer for a further 15-20 minutes or until the vegetables and lentils are cooked.
While the curry is simmering, cook the rice according to the packet instructions, adding the turmeric to the cooking water. Drain well.
Season the curry with salt, toss in a handful of raisins and chopped parsley, then serve with the rice, poppadums and chutney.

Mumbai potato wraps with minted yogurt relish

This help-yourself veggie supper is full of fresh flavours and low-fat too Nutrition per serving(230k calories, protein 8.0g, carbohydrate 45.0g, fat 4.0g, saturated fat 1.0g, fibre 6.0g, salt 0.57g)

Ingredients(Serves 4)

sunflower oil
1 onion, sliced
medium curry powder
400 g can chopped tomatoes
750 g potatoes, diced
spiced mango chutney, plus extra to serve
100 g low-fat natural yogurt
mint sauce from a jar
8 plain chapatis
coriander sprigs, to serve

Method

Heat the sunflower oil in a large saucepan and fry the onion for 6-8 mins until golden and soft. Stir in 1Ω tbsp curry powder, cook for 30 secs, then add the tomatoes and seasoning. Simmer, uncovered, for 15 mins.
Meanwhile, add the potatoes and Ω tbsp curry powder to a pan of boiling salted water. Cook for 6-8 mins until just tender. Drain, reserving 100ml of the liquid. Add the drained potatoes and reserved liquid to the tomato sauce along with the mango chutney. Heat through.
Meanwhile, mix together the yogurt and mint sauce, and warm the chapatis following pack instructions.
To serve, spoon some of the potatoes onto a chapati and top with a few sprigs of coriander. Drizzle with the minted yogurt relish, adding extra mango chutney if you wish, then roll up and eat.

Sweet potato & chicken curry

Chicken thighs are good value and tasty, just right for this healthy, versatile curry Nutrition per serving(281k calories, protein 22.0g, carbohydrate 32.0g, fat 8.0g, saturated fat 2.0g, fibre 5.0g, salt 0.75g)

Ingredients(Serves 4)

500 g sweet potatoes, peeled and cut into bite-size pieces
olive oil
4 skinless chicken thigh fillets, each cut into large chunks
1 large red onion, cut into wedges
rogan josh curry paste
2 large tomatoes, roughly chopped
125 g spinach

Method

Cook the sweet potatoes in boiling, salted water for 5-7 mins until just tender. Drain well, then set aside. Meanwhile, heat the oil in a large frying pan, then add the chicken and onion. Cook for 5-6 mins until the chicken is browned and cooked through. Stir in the curry paste, cook for 1 min, add the tomatoes, then cook for another min.
Pour in 100ml boiling water and mix well. Simmer for 5 mins, add the spinach, then cook for 2 mins until wilted. Fold in the potatoes and heat through. Serve with rice and naan breads.

Spiced rice & beans

My version of the Indian dish, Kichari, is a great storecupboard supper, delicious as a main or a sideNutrition per serving(332k calories, protein 11.0g, carbohydrate 56.0g, fat 9.0g, saturated fat 1.0g, fibre 3.0g, salt 0.58g)

Ingredients(Serves 4)

200 g basmati rice
olive oil
1 onion, chopped
2cm piece ginger, chopped
2 garlic cloves, finely chopped
1 green chilli, finely chopped
each cumin and mustard seeds
400 g can black-eyed beans / peas, rinsed and drained
2 bay leaves
1 cinnamon stick
turmeric
pumpkin seeds, plain or toasted

Method

Rinse the rice several times in cold water until the water runs clear. Drain well. Heat the oil in a large pan, add the onion and ginger and fry for 5 mins until the onion is lightly coloured. Stir in the garlic, chilli, cumin and mustard seeds, and fry for 1 min.
Tip the rice and beans into the pan and mix well. Add 600ml water, the bay, cinnamon stick, turmeric and a little salt. Bring to the boil, then reduce the heat, cover and gently cook for about 15 mins until the rice is tender. Sprinkle with pumpkin seeds and serve with a tomato salad.

Cauliflower & potato curry

Add some spice to your midweek meal with this one-pan vegetarian main courseNutrition per serving (212k calories, protein 11.0g, carbohydrate 26.0g, fat 8.0g, saturated fat 1.0g, fibre 6.0g, salt 0.15g)

Ingredients(Serves 4)

vegetable oil
1 large onion, chopped
large piece ginger, grated
3 garlic cloves, finely chopped
½ tsp turmeric
ground cumin
curry powder, or to taste
227 g can chopped tomatoes
½ tsp sugar
1 cauliflower, cut into florets
2 potatoes, cut into chunks
1 small green chilli, halved lengthways
squeeze lemon juice
handful coriander, roughly chopped, to serve
naan bread and natural yogurt, to serve

Method

Heat the oil in a saucepan. Cook the onion for 10 mins until soft, then add the ginger, garlic, turmeric, cumin and curry powder. Cook for 1 min more. Stir in the tomatoes and sugar. Add the cauliflower, potatoes and split chilli, seasoning to taste. Cover with a lid and gently cook for a good 30 mins, stirring occasionally, until the vegetables are tender - add a drop of water if you need to, but it is meant to be a dry curry.
When the vegetables are cooked, remove the chilli, if you like, stir in a squeeze of lemon juice and scatter with coriander. Serve with your choice of Indian bread and a dollop of yogurt.

prawn & tomato curry

This spicy, low-fat curry is sure to become a favourite. Swap the prawns for chunks of white fish or chicken to vary itNutrition per serving(217k calories, protein 22.0g, carbohydrate 16.0g, fat 8.0g, saturated fat 1.0g, fibre 3.0g, salt 0.66g)

Ingredients(Serves 4)

sunflower oil
1 large onion, chopped
large piece ginger, crushed
4 garlic cloves, crushed
½ red chilli, finely chopped
golden caster sugar
black mustard seeds
ground cumin
ground coriander
turmeric
garam masala
malt vinegar
400 g can chopped tomatoes
400 g raw king prawns
small bunch coriander, chopped
basmati rice, yogurt, mango chutney and a Carrot & cumin salad, to serve

Method

Heat the oil in a deep-sided frying pan and cook the onion for 8-10 mins until it starts to turn golden. Add the ginger, garlic and chilli and cook for 1-2 mins. Stir in the sugar and spices for 1 min, then splash in the vinegar and tomatoes. Season with salt and simmer for 5 mins, stirring, until the sauce thickens.
Stir in the prawns, reduce the heat and cook for 8-10 mins until cooked through - if the sauce gets really thick, add a splash of water. Remove from the heat, stir though most of the coriander. Serve straight from the dish scattered with the remaining coriander and the rice, yogurt, chutney and salad in separate bowls.

Tomato, squash & spinach curry

A vivacious veggie curry recipe - go on, give your vegetarian friends a treat (Nutrition per serving131k calories, protein 3.8g, carbohydrate 18.7g, fat 5.1g, saturated fat 0.4g, fibre 4.3g, salt 0.42g)

Ingredients(Serves 4)

1 large onion, halved and sliced
oil
madras curry paste
1 small butternut squash, about 500g, cut into chunks
5 tomatoes, quartered
100 g spinach, roughly chopped
steamed Basmati pilaff, to serve

Method

Cook the onion in 1 tbsp oil for 5 minutes until softened. Add the curry paste and cook for 3 minutes. Add the squash, tomatoes and 200ml water, stir well.
Cover and simmer for 15 minutes until the squash is just cooked and the tomatoes have broken down. Stir through the spinach and leave for a couple of minutes to wilt. Season and serve with basmati rice.

Mango passion fruit roulade

A deliciously rich and creamy recipe - it's hard to believe it's low in fat and gluten free (Nutrition per serving 223k calories, protein 5.0g, carbohydrate 45.0g, fat 4.0g, saturated fat 1.0g, fibre 2.0g, salt 0.17g)

Ingredients(Serves 6)

3 large egg whites
175 g caster sugar
1 level tsp cornflour
malt vinegar
vanilla extract
icing sugar, to dust
200 g fat-free Greek yogurt
1 large ripe mango, peeled, stoned and diced
4 passion fruits, pulp only
icing sugar (optional) and a few physalis, to decorate
raspberry sauce, to serve

Method

Preheat the oven to 150C/ gas 2/fan 130C. Line a 33x23cm swiss roll tin with non-stick baking parchment. Beat the egg whites with an electric whisk until frothy and doubled in bulk. Slowly whisk in the caster sugar until thick and shiny. Mix the cornflour, vinegar and vanilla extract, then whisk into the egg whites.
Spoon into the tin and level the surface carefully, so you don't push out the air. Bake for 30 minutes until the meringue surface is just firm.
Remove from the oven and cover with damp greaseproof paper for 10 minutes. Dust another sheet of greaseproof paper with icing sugar. Discard the damp paper and turn the meringue out on to the sugarcoated paper. Peel off the lining paper, then spread yogurt over the meringue and scatter with mango and passion fruit. Use the paper to roll up the roulade from one short end. Keep the join underneath. Sift a little icing sugar on top if you like, decorate with physalis and serve with raspberry sauce.

Chicken chow mein

This speedy, kid-friendly supper is a great way of cramming a good variety of vegetables into one meal (Nutrition per serving 545k calories, protein 33.0g, carbohydrate 80.0g, fat 12.0g, saturated fat 1.0g, fibre 7.0g, salt 1.98g)

Ingredients(Serves 4)

3 garlic cloves, crushed
good chunk fresh root ginger, grated
1 red chilli, deseeded and chopped
soy sauce
tomato purèe
2 chicken breasts, cut into chunky strips
3 blocks dried egg noodles
½ a head broccoli, broken into florets
3 carrots, cut into thin sticks
vegetable oil
300 g pack bean sprouts
3 spring onions, halved and sliced into long strips
1 tbsp oyster sauce

Method

Mix together the garlic, ginger, chilli, soy sauce and tomato purèe, then add the chicken and leave it to marinate while you prep the rest of the ingredients.
Boil a large pan of water, add the noodles, broccoli and carrots, then cook for 4 mins before draining.
Heat the vegetable oil in a wok, tip in the chicken and its marinade, then stir-fry for 4-5 mins until cooked. Toss in the noodles, vegetables, beansprouts and spring onion to warm through, then mix the oyster sauce with 2 tbsp water and stir this in just before serving...
enjoy

Spice-rubbed chicken with pomegranate salad

This low-fat, fragrant, fresh dish is exactly how we like our Indian food - it's not all curries you know (Nutrition per serving 294k calories, protein 30.0g, carbohydrate 29.0g, fat 7.0g, saturated fat 2.0g, fibre 5.0g, salt 0.33g)

Ingredients(Serves 4)

4 skinless chicken leg joints, cut into drumsticks and thighs
turmeric
sweet paprika
chilli flakes
coarsely ground black pepper
olive oil
white wine vinegar
For the salad
seeds from 1 pomegranate
3 oranges, segmented
juice Ω lime, plus extra wedges to serve
pomegranate molasses
small handful mint leaves, torn

Method

Score the chicken with a sharp knife, about 2-3 cuts in each piece. Mix the spices with a little salt, the olive oil and vinegar in a small bowl. Using gloves (turmeric stains your fingers), rub this spice mixture over the chicken pieces and transfer to a roasting tin. Leave to marinate for at least 20 mins, or overnight in the fridge if you're preparing ahead.
Heat oven to 200C/180C fan/gas 6. Cover the chicken with foil and bake for 30 mins. Remove the foil and continue cooking in the oven for another 10 mins until tender. Baste with tin juices and rest for 5 mins before serving.
Meanwhile, make the salad. Mix the pomegranate seeds with the orange segments, mix the lime juice with the pomegranate molasses, then drizzle over. Scatter with torn mint leaves and serve alongside the chicken.

Saffron & tomato risotto

Low fat, under 500 calories but still a comforting midweek supper(Nutrition per serving 330k calories, protein 8.4g, carbohydrate 60.1g, fat 6.8g, saturated fat 1.6g, fibre 2.1g, salt 3.95g)

Ingredients(Serves 4)

½ tsp fennel seeds, crushed
2 tomatoes, chopped
a large pinch of saffron threads, crushed
olive oil
1 small onion, finely chopped
1½ l vegetable stock
275 g arborio rice
125 ml white wine
Parmesan (or vegetarian alternative), grated

Method

Mix the fennel seeds with the chopped tomatoes. Pour 1 tbsp of boiling water over the saffron to soak. Heat the olive oil in a wide, shallow pan and then add the onion with a bit of seasoning and cook for a few minutes until softened. Heat the stock in a separate pan until simmering.
Add the rice to the onion and cook until the grains are glistening, about 3 minutes. Pour in the saffron, stir for a minute and then add the wine. Stir until absorbed.
Add one ladle of stock and stir again until absorbed. Continue this process for about 10-12 minutes or until the rice is done but has a bite to it. Add the tomatoes and fennel seeds and cook for a minute. Serve with the grated Parmesan.

Chicken korma

Try this healthier, more fragrant version of a popular Indian classic(Nutrition per serving 402 kcalories, protein 43.0g, carbohydrate 33.0g, fat 12.0g, saturated fat 3.0g, fibre 1.0g, salt 0.35g)

Ingredients(Serves 4)

vegetable oil
2 medium onions, chopped
3 garlic cloves
about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped)
5 cardamom pods
1 cinnamon stick
600 g boneless, skinless chicken breasts, cut into bite-size pieces
ground coriander
1 ½ tsp garam masala
¼ tsp ground mace
½ tsp ground black pepper
150 ml natural yogurt, not fridge cold
100 ml full-fat milk
2 small green chillies, deseeded and shredded
handful coriander leaves and stems, coursely chopped
flaked almonds, toasted
250 g basmati rice, cooked with a generous pinch saffron

Method

Heat 1 tbsp of the oil in a deep sautè pan or wok. Tip in the onions, then fry over a medium-high heat for about 12-15 mins, stirring occasionally, until a rich golden colour and the pan is sticky on the bottom. While they cook, chop the garlic and ginger. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds. Remove the onions from the heat. Transfer a third of them to a small blender along with the garlic, ginger and 2 tbsp water. Whizz together to make a paste that is as smooth as you can get it. Set aside.
Return the onions in the pan to the heat, add the remaining oil, cardamom pods and cinnamon stick, then stir-fry for a couple of mins. Stir in the chicken, ground coriander, 1¼ tsp of the garam masala, mace and black pepper, then stir-fry for another 2 mins. Reserve 3 tbsp of the yogurt, then slowly start to add the rest, 1 tbsp at a time, stirring between each spoonful. When all the yogurt has gone in, stir in the oniony paste and stir-fry for 2-3 mins. Stir in 150ml water, then the milk. Bring to a boil, then simmer, covered, for 20 mins, scattering in the chillies for the final 5 mins, by which time the chicken should be very tender. Remove the cardamom pods and cinnamon. The flavours mellow all the more if refrigerated overnight. When gently reheating, splash in a little water if needed to slacken the korma sauce.
Finish by stirring in the chopped coriander. Taste and add a little salt if you wish. Swirl in the reserved yogurt. Spoon the korma into bowls, scatter a few almonds over each portion with a sprinkling of the remaining garam masala. Serve the saffron rice on the side.

Falafel burgers

A healthy burger that's filling too. These are great for anyone who craves a big bite but doesn't want the calories try (this food item contain 161 kcalories, protein 6.0g, carbohydrate 18.0g, fat 8.0g, saturated fat 1.0g, fibre 3.0g, salt 0.36g)

Ingredients(Serves 4)

400 g can chickpeas, rinsed and drained
garlic clove, chopped
handful of flat-leaf parsley or curly parsley
ground cumin
ground coriander
½ tsp harissa paste or chilli powder
plain flour
sunflower oil
toasted pitta bread
200 g tub tomato salsa, to serve
green salad, to serve
1 small red onion, roughly chopped

Method

Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

....Chicken Kebabs....

These fresh, spicy kebabs don't just taste great – the whole family will enjoy making them. please try this....

Ingredients(Serves 20)

3 garlic cloves, roughly chopped
knob of fresh ginger, roughly chopped, plus extra to serve
1 orange, grated zest and juice
3 spring onions, roughly chopped
clear honey
light soy sauce
vegetable oil
4 small skinless boneless chicken breast fillets, cut into cubes
20 button mushrooms
20 cherry tomatoes
2 large red peppers, seeded and each cut into 10

Method

Grind the garlic, ginger, orange zest and spring onions to a paste in a food processor. Add the honey, orange juice, soy sauce and oil, then blend again. Pour the mixture over the cubed chicken and leave to marinate for at least 1 hr, but preferably overnight. Toss in the mushrooms for the last half an hour so they take on some of the flavour, too.

Thread the chicken, tomatoes, mushrooms and peppers onto 20 wooden skewers, then cook on a griddle pan for 7-8 mins each side or until the chicken is thoroughly cooked and golden brown. Turn the kebabs frequently and baste with the marinade from time to time until evenly cooked. Arrange on a platter, scatter with chopped spring onion

Fish pie...........

This traditionally high-fat comfort food favourite has been transformed into a heart-healthy dish please try this at home and commend me


Ingredients(Serves 6)

500 ml semi-skimmed milk
cornflour
100 g cooked prawns in their shells
several thyme sprigs, preferably lemon thyme
2 bay leaves
1 garlic clove, thinly sliced
750 g new potatoes, such as Charlotte (no need to peel)
1 medium leek, thinly sliced (175g prepared weight)
400 g skinned haddock fillet
350 g skinned salmon fillet
175 g skinned smoked haddock fillet
125 g tub low-fat soft cheese with garlic & herbs
finely chopped parsley
olive oil
snipped chives

Method

Mix 3 tbsp of the milk into the cornflour and set aside. Pour the rest of the milk into a saucepan. Shell the prawns, reserve the meat, then drop the shells and heads (wash them first if necessary) into the milk along with the thyme sprigs, bay leaves, garlic and a grind of pepper. Bring to a boil, then remove from the heat and leave to infuse for 20 mins.

Meanwhile, put the potatoes into a large pan of water, bring to the boil and simmer for 20 mins until tender. Drain. Steam the sliced leek for 3 mins, then remove from the heat and set aside.

Strain the infused milk through a sieve into a large shallow sautè pan. Lay all the fish fillets (not the prawns) in the milk. Bring to a boil, then lower the heat and simmer gently for 3 mins. Remove from the heat and leave, covered, for 5 mins. Use a slotted spoon to transfer all the fish to a dish and leave to cool slightly. Heat oven to 200C/180C fan/gas 6.

Stir the slackened cornflour, then stir it into the hot milk in the sautè pan. Return the pan to the heat and stir until thickened. Briefly stir in the soft cheese, remove from the heat, then add the parsley and season with black pepper. Stir in any liquid that has drained from the fish. Break the fish into big pieces as you lay them in a 2-litre ovenproof dish so that the different varieties are evenly distributed. Scatter over the prawns and leek, then season with pepper. Pour the sauce over and give a few gentle stirs to evenly distribute the sauce and combine everything without breaking up the fish.

Using a large fork, crush the potatoes by breaking them up (not mashing them) into chunky pieces. Mix in the oil, chives and a grind of black pepper. Spoon the potato crush over the fish. Sit the dish on a baking sheet and bake for 25-30 mins, or until the sauce is bubbling and the potatoes golden. Alternatively, make the dish completely, refrigerate it for several hrs or overnight, then bake at the same temperature as above for 45 mins.

Vanilla yogurt ice with honeyed pink grapefruit

Ingredients(Serves 6)

For the ice

200 g golden caster sugar
1 vanilla pod, seeds scraped out
500 g 2 x pots natural yogurt

For the honeyed-pink-grapefruit

3 pink grapefruit
4 tbsp clear honey
mint leaves, to serve

Method

Place the caster sugar in a bowl, then rub in the vanilla seeds with your fingers so they're evenly mixed. Stir in the yogurt until the sugar has dissolved. Churn the mixture in an ice-cream machine until frozen but still soft or, if you don't have a machine, pour the yogurt into a freezer-safe container and freeze for 4-6 hrs, stirring thoroughly every hr or so. Meanwhile, line a 1kg loaf tin with cling film.
Spoon the soft frozen yogurt into the tin, cover with another piece of cling film, then freeze for at least 4 hrs, until firm.
Segment the grapefruit, catching the juices in a bowl - you should get about 200ml. Put the juice into a small pan with the honey, simmer for 10-15 mins until thickened and syrupy, stir in the segments, then leave to cool.
Take the yogurt ice from the freezer about 10 mins before you want to serve it. Cut into slices and serve topped with grapefruit, some of the honeyed sauce and a scattering of mint.

Red lentil Chickpea & chilli soup

Ingredients

Serves 4

2 tsp cumin seeds
large pinch chilli flakes
1 tbsp olive oil
1 red onion, chopped
5 oz red split lentils
1½ pint vegetable stock or water
14 oz can tomatoes, whole or chopped
8 oz carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
small bunch coriander, roughly chopped (save a few leaves, to serve)
4 tbsp 0% Greek yogurt, to serve

Method

Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.

Malabar Egg Curry

Malabar Egg Curry



4-5 Hard Boiled Eggs

2 onions finely chopped

1 tomato finely chopped

1 pod garlic minced

1 inch ginger minced

5-8 curry leaves

1 tsp turmeric powder

2 tsp red chilli powder

1 tbs sambar powder

1 cup tamarind water

3/4 cup coconut milk

1 tbs cooking oil

For Tempering:

Mustard seeds

Cumin Seeds

Black peppercorns

4 green chillies slit lengthwise

Salt to taste

Fresh Coriander Leaves to garnish

In a hot pan add oil, mustard seeds,cumin seeds,black peppercorns and curry leaves and green chillies. When mustard seeds start popping add garlic,ginger and onion and sauté until golden brown. Add tomatoes and saute for 3-4 mins. When tomatoes start breaking up add turmeric powder,red chilli powder,sambar powder and tamarind water and bring to a boil. Once it starts boiling add eggs sliced into halves into the curry base and allow the eggs to absorb the curry (5-7 mins). Add coconut milk and salt and let it simmer for 1-2 mins. Garnish with fresh coriander leaves.

This can be served with parota (not paratha but the south Indian layered bread) or rice.

Bread Upma

Bread Upma

1.5 Loaves of fresh white bread – roughly chopped into bite size pieces

4-5 med size onions finely chopped

2 tomatoes finely chopped

4 green chilles slit

1/4 tsp turmeric powder

1 tsp red chilli powder (more if you like it spicy)

1/2 tsp sambar/rasam powder

1 tsp mustard seeds

1 tsp jeera

1 tsp urad dal

1 tsp channa dal

handful of curry leaves

2 tsp oil

Salt to taste

Coriander for garnish

2 tsp lemon juice

In a hot pan add oil,mustard seeds,jeera,urad dal, channa dal,green chillies and curry leaves and wait until they turn brown. Add finely chopped onions and sauté until onions are golden brown. Add turmeric powder,red chilli powder and sambar powder and sauté for 3-4 mins. Add tomatoes and sauté until the oil seperates. Add Salt. Add the bread and toss until masala coats all pieces and saute for about 3-5 mins until bread is roasted. Add finely chopped coriander and the lemon juice.

Serve Hot.

Murungakkai Rasam

Murungakkai Rasam

3-4 Murungakkai cut into 2 inch long pieces

2 inch ginger pices – chopped finely

5-6 green chillies – slit lengthwise

1 tsp turmeric powder

1.5 tbsp rasam powder

1.5 tbsp jaggery

1 cup toor dal (boiled and mashed)

salt to taste

3 cups water

Temper in 1 tsp ghee with : mustard seeds,jeera and curry leaves

Garnish with fresh finely chopped coriander leaves.

In a pan bring the three cups of water to boil
While water is boiling add ginger,green chillies,murungakkai,turmeric powder ,rasam powder and salt and boil for 15-20 mins until raw smell is removed
Add cooked toor dal and bring to a boil
Add water again at this point if rasam is too thick
Once rasam has boiled add jaggery and allow it to boil for 1-2 mins
Turn off stove , temper in ghee with mustard seeds, jeera and curry leaves
Garnish with fresh,finely chopped coriander
Serving Suggestion:

Serve hot with rice and ghee

Serve as a light hot soup/drink with a drop of ghee

Chettinad Kara Kuzhambu

Ingredients
Garlic-8-10 pods
Onions – 2 medium size – chopped finely (usually pearl onions/shallots are used for this recipe)
Tomato-1

Brinjal – cut lengthwise into 1 inch size pieces
Curry leaves-little
Coriander powder-2 teaspoon
Sambar powder (kuzhambu milagai thool)-2 teaspoon

Chilli Powder – 1 tbsp
Turmeric powder-1/2 teaspoon
Tamarind-gooseberry size
Gingelly oil-1 table spoon
For seasoning
Mustard seed-1 teaspoon
Fennel seed-1 teaspoon
Fenugreek seed-1/2 teaspoon
Curry leaf-little

Black Peppercorns 1 tsp

Chundakkai vathal – 7-8
Procedure

Soak the tamarind in three cups of water.
Add coriander powder,sambar powder,chilli powder and turmeric powder to this.
Cut the onions and garlic into length wise pieces.
Cut the tomatoes into small pieces.
Heat the kadai , add 2 tbsp oil (yes that is a lot of oil, but the oil brings this kuzhambu together and leaving it out doesnt reflect true the chettinad)
Once oil heats add mustard seeds,fenugreek,fennel and black pepper and once it starts spluttering add chundakkai vathal and allow it to brown
Add the onions, garlic and tomatoes and sauté nicely.
Add cut brinjal and allow all vegetables to cook until oil separates.
Now add the tamarind & spice water .Wait for the gravy to boil nicely for 3 minutes.
Reduce the flame to minimum and allow the gravy to cook till it becomes thick. I usually wait till the oil separates.

Serve hot with idlis /rice/parotta!