South Asian Cuisine

Kadhai Chhole With Fresh Dill Leaves…..

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Enjoy the winters with Team DFT’S Greens Overload! Bringing some hearty dishes with seasonal greens & I bring to you delicious Kadhai Chholey with a twist .

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, click on the picture above

Kadhai Chhole With Fresh Dill Leaves … Diabetes Friendly Thursdays…
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I have been trying different ways to serve fresh green leaves to my family and this recipe is one of the many ways!!!
In India dill leaves Or Soya is typically treated more as a leafy vegetable then a herb and is especially used a lot during winter months .

This recipe traditionally uses split bengal gram called chana dal, but chickpeas work just as well.
Instead of making traditional chhole masala OR chickpea curry I went for Kadhai Chhole as I just got a fresh batch of kadhai Masala from “The Spice Factory” which is a new venture started by Sonal Gupta Of Simply Vegetarian 777 …

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Yield: 4 servings

Ingredients:

1/2 tbsp cooking oil
1 medium onion, finely chopped
1 heaped Tbs. Sonal’s Kadhai Masala OR
1 tsp. Red chili powder
1 tsp coriander powder
1 tsp. Turmeric powder
1 tsp. Cumin powder
1 tsp finely grated garlic
1 tsp finely grated ginger
2 green chillies finely chopped Optional
1 medium tomato, finely chopped
2 cups finely chopped dill leaves with their tender stalks
2 cups boiled and drained chhole / chickpeas OR
1 15.oz Canned chickpeas, drained
1/2 cup drained water from the boiled chana
salt as per taste

Preparation

  1. Heat the oil in a medium saucepan and sauté the onion over medium heat until it has softened, about 5 minutes.
  2. Now add the grated ginger and galric and cook for another min or so .
  3. Add KADHAI MASALA OR the dry spices and mix well
    Mix in the tomato and cook until it is soft, about 5 minutes.
  4. Add the dill, chickpeas,water and salt, and simmer until the dill is soft and tender, 5 to 8 minutes.
    Serve warm…

I served these kadhai Chholey with multigrain flour chapati, Cucumber Raita and salad on the side along with fresh lime wedges ….

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED

ONION
The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

Tomatoes
Because of their low carbohydrate content, tomatoes can play a big role in controlling blood sugar levels. The low carbohydrate content also helps lower calorie intake and can help diabetics to lose weight. Tomatoes are a rich source of antioxidants and help restore the body’s oxidative balance.

Green Chilies
chilly peppers have the ability to reduce the risk of hyperinsulinemia or high blood levels of insulin & help to lower the insulin levels significantly.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE LINKS BELOW

  1. Sonal’s  Methi Mushroom Curry
  2. Apsara’s Spinach Roti Flatbread
  3. Swati’s Multigrain Methi & Palak Roti
  4. Suchitra’s Bhajje Amshe ( Red Swiss Chard/Red Amarnath in a spicy coconut sauce)
  5. Sarika’s Collard Greens and Chanaa
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Sago/Tapioca Vadas IN Appa/ Aebleskiver Pan …

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Cooking in appe / aebleskiver pan is a healthier option of preparing traditionally deep fried snacks.
Sago Vada Better known as Sabudana Vada is one of those recipes that is often made during fasting / vrat .. These vadas a traditionally deep fried . I tried making them in the Appa / Danish Ableskiever Pan. These vadas are crunchy on the outside and soft inside.

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Cooking time 20 -30 Mins
Serves : 4

Ingredients
3 medium boiled Potatoes .
1 cup tapioca (sabudana) soaked in 2 cups water for 3-4 hours.
Peanuts: ½ cup (crushed)
Salt as per taste
1 tsp finely chopped ginger ( optional )
2 finely chopped green chilies OR too taste
1/4 cup finely chopped cilantro / coriander leaves
1 TBS Oil for appe pan

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Method

1. Soaked Tapioca will doubled in volume, by about 2
2.Drain soaked Sabudana very well making sure no water is left in it .
3.Cool & peel the boiled potatoes and grate or mash them really well .
4.Mix all the ingredients together along with sago and grated potatoes 5.The dough will be a little sticky and soft in consistency.
6.Divide the potato dough into 16 parts.
7.Roll each one into a smooth ball which can easily fit into the pan cavity. ( You will need to lightly oil your palms to prevent the dough from sticking.)
8. Heat the Appe pan really well and brush with little oil .
9. Drop carefully in moulds of the pan.
10. Brown from all the sides by flipping them ..
11. Serve hot with mint or coriander chutney and plain yogurt .

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Note :
You can even bake these in the Oven
Preheat oven to 400 degrees F.
Make small lemon sized balls and flatten it using your palms. Place the patties on the prepared baking sheet. Spray the top with cooking oil.
Bake for 15-20 minutes in the oven. Put the oven in broil mode and bake for another 2-5 minutes, let the top get a nice golden color.
Remove from oven, let it stand for a minute and enjoy your sabudana vadas

Frying method:
Heat oil for deep frying.
Drop the Wadas to the oil and fry them on medium high heat oil till golden brown from all the sides .
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Malvani Chicken Curry ….

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My family’s love affair with Chicken is no secret & they can eat it every day . Malvani chicken or Sagoti is very popular coastal region recipe in Maharashtra & is prepared using lots of coconut .
This Malvani Style Chicken Curry is not that spicy but full of flavors.. I have used dried Kashmiri chilies but you can hot chilies too to make this chicken gravy spicier ..

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For Malvani Chicken Curry we will be needing ..

500 grams boned In chicken pieces
1 large Potato cubed ( optional)
2 Medium Onions sliced fine
1/2 cup grated coconut ( I used dried )
1 large chopped tomato
2 tbs oil or as per taste
Salt as per taste
12/ tspTurmeric powder
1 tbs fresh coriander leaves for garnishing

For the Red Paste
4-6 whole Kashmiri chilies (soaked in warm water for 30 mins)
2 tsp spicy red chili powder
1 tbs garam masala powder
1 tsp poppy seeds
1 tsp fennel seeds ( optional )
4-6 garlic cloves
1 tbs chopped ginger

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Method

1. Make a smooth paste of all the ingredients under Red paste with little water
2. Add 1 tbs oil In a pan and sauté sliced onions and grated coconut till it turns light brown . Cool and grind into paste with little water.
3. Heat 1 tbs oil in a heavy bottom pan and add chopped tomato , turmeric powder and chicken and sauté for 5-6 mins .
4. Add in the prepared red paste and cook till oil separates, stirring occasionally .
5. Now add the potatoes if using and mix well ..
6. Add salt as per taste and enough water to cover the chicken ..
7. Cover and cook till chicken is done..
8. Now add onion and coconut paste to the chicken curry and boil for 4-5 minutes ..
9. Adjust salt and water for curry .
10. Garnish with fresh Coriander leaves and serve hot with white steamed rice , Chapati , raita and salad on the side …

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Shrimp Biriyani…. Eid Mubarak!!!

This recipe is A part of Recipes With A cause for Diabetes Friendly Thursday……

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

To view more DFT recipes, Click here!

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

Celebrate the Eid Dinner with Team DFT’s Biryanis and Pulavs!

Shrimp Biriyani….
Shrimp biryani is becoming very popular day by day & unlike other biryanis it is quick to prepare & is busting with flavors..
Biryani is a rice-based one pot meal full of flavor and taste, cooked with whole spices, and some kind of meat , seafood or vegetables …
This spicy Shrimp biryani is a must for sea food lovers . Shrimps are cooked in Green Chutney base & is extremely easy to prepare …
You can even make this one day in advance as biryani generally tend to taste better the next day.

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Makes 4 servings
Serving size : 1 Cup

Ingredients:
1 cup raw Brown Rice or 2 cups boiled
400 grams Prawns/ Shrimps deveined and peeled
Salt as per taste
1/2 cup Green chutney CLICK HERE FOR RECIPE

Red Chili powder as per taste ( I Used 1 tsp )
1 tbs cooking oil
1 large yellow onion, finely chopped
1 teaspoon minced garlic
1 teaspoon minced ginger

WHOLE SPICES FOR THE RICE
2 Black cardamon
4-6 Cloves
1 Star Anise
1 inch Cinnamon stick
1 medium bay leaf
1/4 tsp black peppercorn

DIRECTION FOR RICE
Place the rice, ¼ teaspoon salt , whole spices and 3 cups water in a medium saucepan and bring to a boil. Cook till 3/4 done.
Drain and set aside.

FOR THE SHRIMPS

1. Heat the oil in a large skillet over medium heat. Add oil and ones hot the onion and cook, stirring occasionally, until golden, about 10 minutes.
2. Remove half the onions..
3. Stir in the garlic, ginger, and chili powder and cook another minute until fragrant.
4. Add the shrimp along with all the marinade and adjust the seasoning .
5.Cook the shrimp 2-3 minutes on each side , stirring to coat them with green chutney.

TO ASSEMBLE THE BIRYANI
Transfer the partially cooked rice to the skillet, spreading the rice out over the shrimp. Cover the skillet and cook another 10 minutes until rice and shrimp are completely cooked through. Uncover and gently stir the mixture, distributing the shrimp and sauce throughout the rice. Garnish with cilantro and leftover brown onion
Serve with yogurt or Raita..

ALTERNATIVELY
1. Take a deep microwave bowl. Spread a layer of half the brown rice at the base.
2. Spread the Shrimps and again spread remaining brown rice, fried onion, coriander leaves and 2-3 TBS water .. Cover with a cling wrap or a lid ..
3. Cook on Microwave HIGH (100%) for five minutes. Allow standing time of five minutes.
4 6. Bake biryani at 350° F pre heated oven until center is hot and rice is tender to bite, 20 to 25 minutes.
5. Serve with Raita of your choice ..

NOTE
You can even add Rose water or kewra water to the biryani..
Shrimps can be replaced for any meat or vegetables of your choice ..

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED….

BROWN RICE

A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
Read more at http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/#OhCQXt7cy0iqtcZ0.99

ONION
The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet. A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates. Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

SHRIMPS
Shrimp Is Very High In Protein, Very Low In Fat, and Contains Virtually No Carb
Each bite of succulent shrimp is packed with protein and hardly any fat. Plus, it has virually no carb. Since diabetics need to lower their carb intake and increase their protein intake, this makes the composition of shrimp meat perfect for the diabetic.
Article Source: http://EzineArticles.com/5705006

Cilantro/ Coriander leaves

Cilantro is a power-packed flavor enhancer that contains an eye-popping amount of phytonutrients, including borneol, carvone, camphor, elemol, geraniol, and linalool, among the most prominent. It also contains popular flavonoids, such as quercetin and apigenin. Along with such incredible antioxidant potency, cilantro contains active phenolic compounds and is nutritionally dense in dietary fiber, manganese, iron, and magnesium. With such an impressive array of healthy properties, it’s no wonder that cilantro has been used as a digestive aid, an anti-inflammatory, an anti-bacterial agent, and as a weapon in the fight to control blood sugar levels, cholesterol, and unwanted, lethal free radical production.

GINGER
Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good!

Mint

Peppermint may help diabetics because it improves the flow of bile, especially when fatty meals are eaten and therefore aids digestion. The gut motility in diabetics is sometimes slow, a condition called gastroparesis. As a result, food stays in the stomach longer, suffers fermentation and causes bacterial overgrowth. Fermented foods and intestinal bacteria are responsible for excessive gas, manifested as bloating, flatulence and abdominal cramps. Peppermint helps relax the digestive tract’s muscles and relieve the excessive gas.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW

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Lemon Rice Pilaf……

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In India, rice is cooked in many ways, from a side dish to a one pot meal like Biryani, Pulao, fried rice ect…. lemon rice is one of the most commonly made south Indian rice dish & is a favorite with young and old alike .. It is an easy recipe that can be prepared in just a few minutes, with just few ingredients … To make lemon rice try using fresh lemons.

To make Lemon Rice we will need …

Prep Time: Under 15 min
Cook Time: Under 15 min
Serves: 2 -3

Ingredients
3 cups left over steamed rice
Juice of 1 large lemon
1 tsp mustard seeds
1 tsp split black lentil
3-5 dried red chillies (or as per taste)
1 tbsp bengal gram (channa dal), presoaked in warm water for 10-15 min.
1/4 cup dry roasted peanuts or fried
1 tsp turmeric powder
1/4 tsp of asafoetida
Few sprigs of curry leaves
1 TBS cooking oil ( I used Sesame oil )
Salt as per taste

Method
1 Make sure your rice is not mushy and the grains are separated. Add 1 tsp turmeric along with 1 tsp of oil to the rice ..
2 Heat a skillet, once hot add remaining oil and when hot, add mustard seeds.When mustard seeds splutter, add the lentils, red chillies, asafoetida and curry leaves.
3 Now add the rice . Toss well until mixed well. Add peanuts and salt as per taste .
4. Switch the stove off and add the lemon juice ..

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My Notes:
1.Any steamed rice can be used , but make sure that the rice is not mushy.
2. Always add the lemon juice after switching the stove off.
You can even add chopped onion to the rice …

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