Low calorie Sweet and tango herb fish

Ingredients

1. Katla/rohu fish - 3 piece(originally cut from a big 10 kg fish)
2. Raw papaya - 200 gms (diced)
3. Honey - 2 tsp
4. Lemon juice - 1 tsp
5. Black pepper powder - 1 tsp
6. Coriander powder - 1/2 tsp
7. Salt to taste
8. Mixed dried herbs - 1 tsp
9. Olive/refined oil - 2 tsp
10. Onion - 1 medium chopped
11. Garlic - 6 cloves chopped
12. Green chilly - 2 nos

Method

Boil the papayas with a little salt and turmeric powder with a cup of water, in a pressure cooker for 2 whistles.
Rub the fish with salt and turmeric powder. Heat oil in a non-stick frying pan and fry the fish from both sides. Cover while frying,as it will help to cook the fish faster in less oil. Drain and remove from pan. In the same oil add garlic,green chilly and fry till light brown. Now add onion and fry in low flame till light pink in colour. Mix in the boiled papaya along with the water. Add fish,coriander powder,salt and cover and cook in low flame for 2 to 3 mins. Next add black pepper powder,herbs,lemon juice,honey. Give a final stir and switch off the flame. Serve hot.

Aamras puri

Ingredients

1. Ripe mango - 2 nos ( big)
2. Sugar - 2 tsp( adjust as per your preference)
3. Dry ginger powder( sonth) - 1 tsp
4. Milk as required

Method

Powder sugar in a blender. Add sonth,mango and blend again. In case you want it in a liquid state,then add milk. I have not used milk as I prefer it in thick consistency. Serve chilled with hot puris.

Mango and mint drink

Ingredients

1. Raw mango - 1 no,small
2. Mint leaves - 10 to 12
3. Rock salt as per taste
4. Cumin powder - 1/2 tsp ( roasted and grounded)
5. Sugar - 2 tsp( add more if required)
6. Chilled water

Method

In a blender make a purée of chopped raw mango and sugar. Pour it it in a glass. Pound the mint leaves in a mortar and pestle,add it to the glass. Fill the glass with chilled water and give a nice stir . Garnish with cumin powder and mint leaves. Serve chilled.

Low calorie mango cup cakes

Ingredients

1. Ripe mango - 1 big(500 gms approx)
2. Maida- 1 cup
3. Sugar - 1/4 cup( powder it)
5. Vanilla essence- 1tsp
6. Baking powder- 1tsp
7. Baking soda-1/2 tsp
10. Egg - 1 no
11. Milk as required
12. Oil/butter- 1/4 cup

Method

Chop the mango. Take 1/5 th of the mango and chop into smaller piece for garnishing,keep aside. Take half portion from the remaining mangoes along with half of the sugar and blend to make a purée. In a mixing bowl,place the remaining mangoes and mash them with the spatula. Next add refined oil/melted butter and mix well. Now add sugar,egg,vanilla essence and mix well. Sieve baking powder,baking soda and maida. Mix this into the mixture a little at a time,till you get a smooth batter. If required add some milk.
Pour into the moulds and bake for 10 to 15 mins at 200deg or till its completely done.
Now glaze them with the mango purée and garnish with some chopped mangoes.

Low calorie/no-oil spicy cauliflower

Ingredients

1. Cauliflower -1 no medium size
2. Tomato-3 nos medium size
3. Mustard seeds - 2tbsp
4. Ginger- 2 inch
5. Green chilly - 2 nos
6. Roasted chana - 4tbsp
7. Cumin seeds- 1tsp
8. Turmeric powder - 3/4 tsp
9. Coriander powder - 1 tsp
10. Salt to taste

Method

Steam the whole cauliflower for 10 to 15 mins,it should be half cooked.
Make a paste of ingredient no 2 to ingredient no 6 in a blender. Heat a pan,pour the paste into it along with some water. Add turmeric powder,coriander powder and salt. Place the cauliflower in the middle of the pan and pour some gravy onto it,so that it absorbs the flavours of the spices. Cover and cook in a medium flame for 5 mins approx. Serve hot with rice or chapatti.

Note - while serving cut small portions of the cauliflower and serve with the gravy.

Low calorie/no-oil,stuffed capsicum with couscous and soya

Ingredients

1. Capsicum - 3 nos( cut from the top)
2. Soya granules - 1/2 cup(soaked in warm water and squeezed)
3. Couscous - 1/3 cup( soaked in warm water)
4. Onion - 1 no medium(finely chopped)
5. Lemon juice - 1tsp
6. Black pepper powder - 1tsp
7. Salt to taste
8. Tomato - 1 no medium( discard the seeds and chop)

Method

Mix ingredient no 2 to no 8 in a mixing bowl. Stuff this mixture into the capsicum tightly. Steam them for 5 to 8 minutes. Keep checking after some time as the capsicum should remain crunchy and not soggy. Serve hot/ room temperature .

Low calorie/no oil satvik lauki kofta curry

Ingredients for kofta

1. Lauki - 1/2 cup( grated)
2. Besan - 2 tbsp
3. Maida - 1 tbsp
4. Coriander powder- 1/2 tsp
5. Green chilly - 2 nos( finely chopped)
6. Amchur powder - 1/2 tsp
7. Salt to taste
8. Cumin powder - 1/2 tsp
7. Coriander leaves - 2tsp( finely chopped)

Method

In a mixing bowl,add all the above ingredients and make a soft dough. In case it is very soft you can increase the besan,maida ratio. Steam them for 10 to 12 mins,till they are firm but moist. Keep aside.
Note- be careful while taking the koftas out from the steamer as they may stick a little in the bottom.

Ingredients for curry

1. Tomato - 4 nos ( medium size roughly diced)
2. Ginger - 1 inch( sliced)
3. Green chilly - 2 nos
4. Coriander seeds - 2 tsp
5. Cumin seeds - 2 tsp
6. Cinnamon - 1 inch
7. Kashmiri red chilly powder - 1 tsp
8. Turmeric powder - 1/2 tsp
9. Cardamom - 2 nos
10. Corn flour - 2 tsp
11. Salt to taste
12. Coriander for garnishing

Method

Dry roast,cumin seeds,coriander seeds,cinnamon ,cardamom for few secs. Blend them in a blender. In it,now add tomato,green chilly,ginger, and make a fine paste. Heat a pan and add this tomato and spice paste into it. Now add turmeric powder, Kashmiri chilly powder, salt and cook for 2 mins approx. In a separate bowl, mix corn flour and water,add this to the pan to make a smooth textured gravy. Add coriander leaves. In the meanwhile arrange the koftas In a serving dish,pour the hot gravy onto it and keep it covered for 2 to 3 mins,so that the koftas absorb some gravy. Garnish with coriander leaves and serve immediately.

Baked and stuffed potato

Ingredients

1. Potato- 3 nos( semi boiled,halved and scooped)
2. Butter - 3tsp
3. Soya granules- 1/2 cup(soaked in hot water and squeezed)
4. Black pepper powder - 1tsp
5. Milk cream - 4tsp
5. Salt to taste
6. Tomato and coriander leaves for garnishing

Method

In a bowl mix the scooped out potato,cream,1 tsp butter,black pepper powder,salt,soya granules. Rub the left butter on the potatoes and fill in the mixture. Bake on a greased dish for about 6 to 8 mins until they are light brown in colour. Garnish with tomato and coriander leaves,serve hot.