Protein Overload : Green Beans and Chicken

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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

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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.

Beans, Potato and Mutton

Saute onions, once translucent add ginger garlic paste.
Raw smell gone, add meat. Color changes to white, add turmeric, red chilly powder and coriander powder.

Mix well.

Add potatoes, water and salt.
Pressure cook for exactly one whistle.

Pressure gone, open and add the beans, tomatoes and freshly chopped coriander.

Add a little coriander powder and optionally garam masala.

One more round of pressure cooking for exactly one whistle.

Enjoy it with rice or roti.