Oil Free Cooking

Thai Green Papaya Salad / Som Tam ….


I especially love Green Papaya Salad for its spicy, sour and sweet flavors . It is often served along side Chicken Satay and a portion of sticky rice .

Som Tam can be easily added to your diet plans as It’s really light, full of vegetables with some protein , very little fat and the best part is that it is full of flavor.

Prep Time: 30 minutes
Total Time: 30 minutes
Yield: SERVES 4


8-10 Thai bird chillies , each cut into 3-4 segments Or any hot chilies of your choice
4 cloves garlic, peeled
1 Tbs. small dried shrimp ( i did not use any )
2 -3 cups julienned peeled green papaya – in strips ( make sure that the papaya is not ripe )
1/2 cup 1″cut long beans (substitute with regular green beans)
3Tbs thick tamarind juice ( or 1 tbs market bought pulp)
Juice of 1 lime, or as per taste
1 Tbs. fish sauce, to taste ( I used soy sauce )
2 Tbs. palm sugar, melted with 1/2 Tbs. water into a thick syrup ( Indian jaggery sugar or brown sugar can be substituted for palm sugar )
1 small tomato, cut into bite-size wedges; or 6-8 cherry tomatoes, halved
2Tbs chopped unsalted roasted peanuts or as requires


Using a large mortar and a wooden pestle, pound the garlic and chillies to a paste.

Add the dried shrimp( I did not use any ) and long beans and pound so that long beans bruises a little .

Follow with the green papaya . Stir well with a spoon and pound to bruise so that they absorb the heat and flavor of the chillies and garlic.

Add the tamarind and lime juice, fish sauce( I used Soy sauce) and palm sugar.

Mix well to blend the vegetables with the flavorings and seasonings. Taste and adjust flavors as desired ( it should be spicy , sweet and sour ).

Now add the tomato pieces, stir and bruise lightly to blend in with the rest of the salad.

Transfer to a serving plate and serve sprinkled with peanuts.

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Mexican Style Shrimp Salsa ….


We love some salsa, and often combine whatever we have on hand to make them . This shrimp salsa is gluten free , low fat & low in carbs with lots of tomatoes and avocados . We like to eat this Salsa all by itself , with tortilla chips or wrapped in a warm tortilla . There is also no oil or added fat, making this a skinny salsa.

Prep Time: 15 Minutes
Ready In: 1 Hours 15 Minutes
Servings: 2


200 grams cooked Prawn /shrimp, peeled and deveined ( I used small Shrimps )
1 teaspoon crushed garlic
1 teaspoon finely chopped hot green pepper
2 tablespoons and finely chopped red onion
1 tablespoon fresh coriender , chopped
1/2 cup chopped tomatoes
1 tablespoon ketchup
1 tablespoon fresh lime juice
2 teaspoon hot pepper sauce, or to taste
1 teaspoon prepared horseradish Or wasabi ( optional)
salt to taste
1/2 ripe avocado – peeled, pitted and chopped

Tortilla chips , crackers for serving.


Place the cooked shrimp in a large bowl. Stir garlic, red onion, and cilantro. Mix in tomato , ketchup, lime juice, hot pepper sauce, and horseradish. Season with salt. Gently stir in avocado. Cover, and refrigerate at least for an hour . Serve in one large bowl along with tortilla chips or crackers of your choice ….


Chicken Tandoori ……


Tandoori chicken is a popular North Indian dish consisting of roasted chicken prepared with yogurt and spices. The name comes from the type of cylindrical clay oven, a tandoor, in which the dish is traditionally prepared.

Servings: 2

“Chicken is marinated overnight in a spicy yogurt marinade and then grilled ”


1 pounds chicken, ( legs and thighs OR leg quarters )
salt to taste
juice of half a lemon
1/4 cups plain yogurt
1 tbs ginger , garlic paste
1 teaspoons garam masala
1 teaspoon cayenne
Few drops red food coloring ( optional )
Onion rings & lemon wedges for garnishing
You can even use ready made Tandoori Masala easily available in Indian Grocery store .


1. Remove skin from chicken pieces, and cut slits into them .Place in a shallow dish.
2.In a medium bowl, combine yogurt, garlic,ginger paste ,lemon juice , garam masala, cayenne pepper and salt . Mix until smooth. Stir in yellow and red food coloring. Spread yogurt mixture over chicken. Cover, and refrigerate for 6 to 24 hours . Longer the better .
3.Preheat an outdoor grill for medium high heat, and lightly oil grate.
4.Cook chicken on grill until no longer pink and juices run clear. Garnish with cilantro and lemon wedges and serve with Onion Rings and Cilantro mint chutney .


To bake in the oven , you need to
Pre heat the oven to 425*F
Take the chicken out of the refrigerator
Line a large roasting pan with foil.
Place the chicken pieces on the rack so they are not touching.
Put the pan with the chicken in the oven, and
Turn the chicken pieces once after 30 minutes of cooking time, then roast for another 10 to 15 minutes .
Tuen the oven off and let the chicken rest in the closed oven for 15. -20 mins .
Remove the chicken in a platter & garnish with the onion rings and lemon wedges and serve hot with coriander mint chutney ..

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Home Made Tomatoe ketchup ( Maggi Hot & Sweet style )


When Your kitchen garden gives you lots of tomatoes , make ketch up . This year for some reason my kitchen garden is producing mountain of tomatoes , so instead of letting them going to waste I decided to try my hands at making ketchup .

My Mom used to make lots of ketchup when we were kids so Called Mum in India and asked for her recipe . I have made a little change in the recipe according to my and my kids taste buds .
I wanted to make Hot & Sweet ketchup so used red chilies along with dark brown sugar & instead of using Sodium benzoate , I used cider vinegar . This ketchup is free of all the preservatives, colours, emulsifiers …
The recipe calls for a spice bag….its nothing just tie up the spices in a cloth and dunk into the tomato puree while it is simmering.



Tomatoes: 5 kgs
Garlic cloves: 10
Onion: 1 large , sliced.
Dark Brown Sugar : 1/2 cup
Salt to taste . I hardly used 1 tbs

Spice bag:

Cloves: 7
Cardamoms: 4
Cinnamon stick: 2inch.
Cumin seeds: 1tsp.
Peppercorns: 1 tsp.
Cider Vinegar: 1cup.
Cumin seeds: 1tsp.
Peppercorns: 1tsp.
Vinegar: 1/2 cup.


1. Wash and chop the tomatoes. Chop garlic and onions. Put them into a pressure cooker.

2. Let it cook for 1 or two whistle. Allow it to cool and open when completely cooled.

3. Put this pulp into a blender and given it a run, pass this through a sieve into another large vessel.

4. Add the sugar, salt, vinegar, and the spice bag into it and put on fire and once it boils, reduce heat and let it simmer till thick and water evaporates .

Cook the tomato sauce till it becomes sufficiently thick in texture(make it so thick that when poured from a height it should come down in lumps and not flow freely).

Ketchup can easily be refrigerated for up to 6 months .

I CAN my ketchup

If You plan to Can…

Equipments / utensils required for Canning :

1 Water bath canner
Pint or half-pint canning jars , Lids , rings
Jar grabber
Large ladles
Jar funnel


Put 1 Tbsp. of the lemon juice in each of the 4 sterile jars. Transfer the hot tomato ketchup to the hot jars, leaving about 1/2 inch of head space at the top. Screw on the lids, put the jars in a canning rack, and lower them into the boiling water in the canning kettle. Process for 40 minutes.
Remove jars and let them cool. Store in a cool, dark place (a cupboard or pantry works great) until ready to use.


Chicken Curry 100% oil free …


Oil less cooking is no longer impossible …

I know that cooking without oil might not sound like fun, but use the oil for the main events and parties . It will take a little time for your taste buds to adjust to no oil . The dishes actually turning out pretty delicious, the effect of zero oil food can only mean one thing – a healthier you.

Today I am bring to you low fat chicken Curry with absolutely no oil. Yes, you are reading it correctly . This healthy, easy to cook yet so tasty oil free chicken will surely be a crowd pleaser .

For marinating the chicken we will be needing

500 Grams boneless chicken thighs

1/2 cup yogurt / curd

1 tbs lemon / lime juice

Ginger Paste – 1 tsp

Garlic Paste – 1 tsp

Red Chili Powder – 1tsp

Paprika – 1/2 tsp

Garam Masala – 1 tbsp

Coriander Powder – 1 tsp

Salt – to taste

Mix the chicken with all the ingredients under marination and Let it marinate for at least 1 hour. Over nigh is the best .

For the Gravy we will be needing

500 grams marinated Chicken
1tsp Black peppercorns
2 Black Cardamoms
1 Bay Leaf
2 large Onions, finely chopped
1 tbsp Ginger ,chopped fine
1 tbs Garlic , chopped fine
1 large tomato , chopped fine
1 tsp Coriander Powder
1 tsp Turmeric Powder
2 green cardamom
1 tsp Red Chilli Powder
1 tsp Garam Masala
Salt to taste
water as per needed

2 tbspns Finely chopped Coriander/ cilantro leaves for garnishing


In a pan , wok , dutch oven or a non stick pan combine all the ingredients in the order mentioned above, except for the coriander leaves, and cook on a medium flame for approx 35 minutes, or till the chicken is done. Tada, oil free chicken curry is ready! Garnish generously with coriander leaves.

Serve hot with Rice or Indian Flat breads ..