Super Light Prawn Spaghetti

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This uses no heavy cream or cheese to be a very tasty but at the same time a super light dish.

You need:

  • 200 grams of de-veined prawns.
  • 2 Medium finely diced onions.
  • 10 cloves of finely diced garlic.
  • 3 dried red chilies, broken into smaller pieces.
  • A fistful of any greens you want. If none, then simply add coriander or parsley.
  • Cooked and drained Spaghetti. Have enough for at least two or three portions.
  • ¬†Olive oil.
  • A teaspoon of dried herbs. Use any you like.

Heat olive oil and add the onions, garlic, greens (I used Malabar Spinach) and dry red chilies. Cook on low till the raw smell is gone. Add the prawns and cook on low heat, covered for approximately 7-8 mins. This is enough time for the prawns to be more than 90% cooked. There will be a lot of juices collected in the pan. This is our sauce.

Add the spaghetti. Season with salt, pepper and add the dried herbs. Continue cooking on low heat till the consistency is just right. Remember the spaghetti will also absorb a lot of it.

Garnish with thin slices of a tomato.

Enjoy a guilt free lunch or dinner.

Chicken & Zucchini in Lemon-Butter Sauce

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You Need:

  • One chicken breast with skin. Patted dry and seasoned with salt and pepper.
  • One Zucchini cut into thick rings.
  • ¬†Juice of two lemons.
  • 20 grams of cold butter.
  • Olive oil.

To prepare the zucchini, use a spoon and pour a drop of olive oil on each ring. Spread it around. Stack rings on top of each other like a column. This will oil both sides in a clean way. Heat a non stick pan. Cook each side of the zucchini on low to medium heat for about 3 mins each.

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Heat olive oil till it starts to shimmer. Place chicken breast skin side down. Keep heat at medium and don’t even look at it for about 7 mins. Flip the breast and cook on all sides. Use a thermometer to check the progress. When the thickest part crosses 65C, add the butter and lemon juice to the pan. Mix then and coat the chicken with this sauce. After 3-4 mins, remove the chicken. It is more than cooked at 70C. If you cross 80C, then there is the risk of overcooking the tender breast and it will become chewy. Let the chicken rest for at least 8 mins before you slice it. This is VERY IMPORTANT.

Enjoy a super low carb and high protein lunch or dinner.

 

Baked Chicken Wings with Sesame-Honey sauce

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There are two parts to this dish. The Chicken wings and the sauce.

For the Chicken Wings, you need:

  • 8 Wings with skin.
  • 3 Teaspoons of rice flour.
  • 1 Teaspoon of red chilly powder.
  • A pinch of turmeric.
  • 1 Teaspoon of Garam Masala.
  • 1 Teaspoon of Garlic paste.
  • Salt to season.

Using a spoon in a round dish, coat all the ingredients around the chicken. Don’t use your hands. The spoon will give a much better coating. Rest the chicken wings for at least 15 mins before baking them.

Place in a grill rack over a tray. Wrapping the tray with foil, makes clean up easy. A chicken wing when cut up has three parts. The thinnest part should be on the tray. The other thicker pieces must be on the grill. This protects the thin parts from getting burnt. Bake at 190C for 35-45 minutes. At around halfway mark, rotate the wings for an even cook.

For the Sauce, you need the following ingredients. There are no measures because you can adjust as per your taste.

  • Sesame oil.
  • Spring Onions, the bulbs finely chopped and the leaves cut into rings.
  • Garlic cloves
  • Honey
  • Pepper
  • Salt.
  • Ginger.

In a little vegetable oil, saute the chopped spring onion bulbs and garlic. Overcook them too the point of almost browning is highly recommended. Once cool, Mix together the sesame oil, honey, chopped ginger. Season with salt and pepper. Garnish with the spring onion leaves.

Either drizzle this over the wings or dip the wings into it. It tastes great every which way you want.

Mutton Shami Burger

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For the Mutton Shami, you need:

  • Boneless mutton about 300 gms.
  • One medium onion, roughly chopped.
  • 2 tablespoons of Channa Dhal, soaked in water for at least 10 mins.
  • 1 tomato, roughly chopped.
  • 1 teaspoon of Ginger Garlic paste.
  • 1/4 teaspoon Turmeric powder.
  • 1 teaspoon red chilly powder.
  • 1 teaspoon of cumin.
  • 1 tablespoon of garam masala.
  • Some fresh coriander.
  • A little salt.

Combine all ingredients. Sprinkle a little water and pressure cook. On high till first whistle and then simmer for about 20 mins. Open and remove the mutton pieces. Reduce the gravy till its consistency is very thick. Grind into a paste. You can either go very fine or leave a few pieces of dhall whole. Its totally your choice.

Shallow fry in oil after shaping into patties. You decide the shapes and sizes.

To make a burger, lightly toast the bun. Apply mayonnaise or tartar sauce on both the top and bottom pieces. This will make the bun a little water proof. It will prevent the other fillings from making it soggy. Between the two pieces its your choice. Generally sliced cucumber, tomato, onion and the meat with a slice of cheese works well. I skipped adding any more condiments, but you can add mustard sauce or ketchup.

The K Kick : Banana Stem

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Banana stem is one of the best natural sources of Potassium (K). The biggest benefit of Potassium is its ability to control blood pressure and make your kidneys strong.

You need:

  • A fresh banana stem.
  • Green Chilies chopped.
  • Cumin.
  • Coriander seeds.
  • Mustard seeds.
  • Curry leaves.
  • Coconut oil.

The banana stem usually has a lot of fibers. These need to be removed before its cooked. First remove the rough outer skin and get to the softer flesh inside. I was very lucky to find a tender stem, which hardly had any fibers in it. The stem also quickly changes color, if exposed to air. So mix a teaspoon of curd in water. The cut pieces of the stem need to be kept immersed in this to avoid the discoloration.

Cut the stem into small rings. When you separate them, fibers may form between the rings. Pull out the fibers and discards them. Finally chop the rings into small pieces.

Saute all the ingredients except the chopped stem in coconut oil. When they start smelling like the doorway to heaven, add the stem and cook alternating between low and medium heat. They usually take about 10 minutes to get fully cooked.

Enjoy as a mid-morning snack or eat with rice.

 

 

Make it Healthy : Meat with Methi

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Three Boosters in this simple and healthy dish:

  • Protein from Mutton
  • Vitamin A from Sweet Potatoes
  • Calcium and Iron from Fenugreek leaves.

You Need:

  • 200 gms of mutton, cut into small pieces.
  • 1 Medium onion, chopped.
  • 2 Green Chillies
  • 1 tomato, chopped.
  • 1 teaspoon of cumin.
  • 100 grams of sweet potato, cut into 1 to 2 cm big pieces.
  • 300 grams of finely chopped fenugreek leaves with their stems.
  • 2 teaspoons of garam masala.
  • 1/4 teaspoon of turmeric.
  • 1 teaspoon of ginger garlic paste.

First we will prepare the meat with sweet potatoes. Saute the onions, green chilies and cumin in hot oil. When the onions turn translucent add the ginger garlic paste and fry till the raw smell has dissipated. Add the meat, turmeric, salt and garam masala. Roast for a couple of mins and then add the tomato and sweet potato. Use the moisture from these to deglaze the pan. Add a little water and pressure cook. After first whistle on high, let it simmer for about 20 mins.

Open the cooker when the pressure has dissipated and add the chopped feanugreek. Mix well. Close the cooker but don’t place the whistle on it. Let it cook on low heat. Keep a check on the steam that is coming out. Initially it will have a strong smell of the raw fenugreek. In about 5-10 mins, this will change to a much cleaner smell. The dish is ready for eating with either rice or rotis.