Beans, Corn and Paneer : Color me up


A simple and healthy snack or even a meal.

You Need:

  • French Beans : Cut into small 1cm pieces. These are low in calories but loaded with vitamins C and A. Other benefits include minerals including iron, calcium and magnesium.
  • Fresh Corn Kernels: Contains zeaxanthin and lutein, two antioxidants linked to eye and skin health.
  • Paneer, cut into small pieces : Vegetarian Protein.
  • Mint : To give a burst of flavor and freshness in every bite.
  • A spoonful of cumin seeds.
  • A teaspoon of garlic paste.

Heat oil or butter. Crackle the cumin and then add the french beans. Cook for almost 15 mins on medium heat in an uncovered vessel. These take time to cook and fully soften up. When they are easy to bite in, mix in the garlic paste and season with salt.

Add the corn kernels and paneer. Cook for about 7-10 mins. Check when its done by tasting each of the ingrediants.

Take the mint leaves. Roll a couple of them into a joint. Use a sharp knife to cut into thin strips. Use the knife’s sharpness instead of brute force.

Mix in the mint leaves into the hot vegetables.

Enjoy a fresh summer salad.


Chicken with Vegetables


You Need:

  • 1 Chicken Breast, cut into small pieces.
  • 300 grams of finely diced cabbage.
  • Some french beans, cut into small pieces.
  • A fistful of peas: Skip this if you are on a Keto diet.
  • Turmeric Powder
  • Red Chilly Powder, about 1 heaped teaspoon.
  • Coriander Powder, about 1 tablespoon.
  • Mustard Oil.

Heat mustard oil and saute the chicken pieces on high heat for about 3-4 mins. Keep stirring. Sprinkle and mix the turmeric, coriander and chilly powder. Move the chicken to a corner.

The cabbage must be as dry as possible. The easiest way is to put it in a salad spinner. But you can also use a large colander and shake it vigorously to drain as much water as possible. Add the cabbage to the chicken. Mix them well. Season with salt.

Now the pan is most probably crowded.

So in a separate pan boil salted water. Ideally you must get this started before you started working on the chicken. Boil the beans and peas till they are tender but not mushy.

Add the beans and peas to chicken. Cook on high heat to dry it all up. The chicken breast is protected from overcooking because of all these vegetables.

Enjoy a very healthy meal filled with the goodness of vegetables and the power of proteins.

Fish Baked in Parchment (En-Papillote)


This is a very fascinating technique that is extremely easy and tastes amazing. The only thing better than the taste is the aroma.

You Need:

  • Parchment Paper : A rectangle of approximately 18 by 12 inches.
  • Any Delicate Fish : Used three slices of Black Pomfret.
  • French Beans : About 100 grams. The ends cut off and the rough corner strips removed.
  • Shallots
  • Garlic
  • Salt and Pepper for seasoning.
  • Extra Virgin Olive Oil.

Fold the parchment paper into two equal sides. One side is the base and the other will be the top cover. Take a little olive oil and rub it on the base part of the paper. Massage olive oil on the beans, fish, shallots and garlic. Make a bed using the beans. Place the fish on this. Arrange the shallots and garlic around the fish. Drizzle a little olive oil. Season with salt and pepper.

Close the parchment paper. Seal the corners by folding into triangles. Don’t worry too much about this. I forgot to season with salt and pepper. Opened it, seasoned and closed it again. All you need to do is to crimp the ends so that the steam won’t escape. The first time, it may look a little messy. By the second or third time, you will easily get the hang of it. You can also check youtube videos for tutorials. There are a lot of them.

Preheat oven to 180C. Bake for about 20 minutes. By the time it crosses 16-17 mins, it will start smelling really good. Enjoy the aroma and decide if its ready based on that. It will NOT take more than 25 mins. So plan accordingly.

Be careful when opening the parchment paper. There will be hot steam inside it.

Enjoy a super delicious, low carb all in one meal.



Protein Overload : Green Beans and Chicken


Are proteins from vegetarian or animal sources better. The answer is, cook them both together.

This is a super quick recipe but it depends on the stringiness of the beans. If you checked before you bought them, then this recipe should take no more than 15 mins of total work.

You need:

  • Two chicken legs and thighs with deep slits on them.
  • Half a kilo of beans cut into one cm long pieces.
  • 2 teaspoons of red chilly powder.
  • 2 teaspoons of coriander powder.
  • 1/2 teaspoon of turmeric.
  • 2 teaspoons of ginger-garlic paste.

Heat oil. Fry the ginger garlic paste in it for a minute. Add the turmeric and red chilly powder. Mix well. In a minute of two the oil will separate. Add the coriander powder and it will become a thick paste. A minute later add the chicken and coat it thoroughly with this paste. Cook for about 5-6 mins. As the chicken cooks, the masala will stick all of the base of the pan. Add beans slowly. Like a fistful at a time. Use the moisture they release to deglaze the pan. When all the beans have been added to the pan and its been almost deglazed use some water and clean the spoon into the pan. There must be a little less than a cm of water in the pan.

Cook covered on low heat for 15 mins. Open and dry it up.

Vegetables in Buttery Cheesy Sauce

You need:

  • Sturdy vegetables like beans and carrots. Cut into 1 cm pieces.
  • Butter
  • Maida
  • Milk
  • Pepper
  • Chilly Flakes
  • Mustard Sauce

First cook the vegetables in butter. Use high heat and an open pan. Season while it’s still cooking. Remove and keep aside when the beans are cooked but still firm. Test by eating a piece or two.

The sauce must be cooked on low heat. Do not ever move to anything more than that.

In the same pan melt about two tablespoons of butter. When it starts frothing add the maida. Keep stirring and stirring and stirring. It should NOT burn. When no lumps remain add the milk. It’s very difficult to say how much milk will be needed. Keep adding about 50 ml at a time. Stir it in. There should be no lumps. When the consistency is smooth and feels like a face cream, add the mustard sauce, pepper and chilly flakes. Add these as per taste. Season with salt. This flavor setting will not change. So just add what you like. Drop in two cheese triangles. Let them melt into the sauce.

Add the vegetables into the sauce and mix well. Pour into a baking dish. Let it cook for 30 mins at 180C.

If you are lucky you may get to wait till it fully cools and then take a nice picture. We did not wait that long.

It’s a kid’s favorite.

Quick Mutton with Beans and Sorrel


For the weekday rush when you want to pack a lunch box that is yummy but absolutely not fussy.

Rub salt, turmeric, red chilly powder and some ginger garlic paste on mutton and pressure cook. Do not add any water. Pressure cook is on high till you get one whistle. Then let it simmer for 10 mins.

Open and add beans and any greens. I used Chukka (Sorrel) leaves as these are super easy to clean. Pressure cook on high for one whistle. Simmer for 10 mins and then open once the pressure has dissipated.

Garnish with coriander leaves.

Goes really well with rice.