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Masala Peanuts

 

These are a low calorie version of the batter fried masala peanuts we often snack on.

 

Preparation time: 5 minutes

Cooking time: 2 minutes

Makes 1 cup approx

 

Ingredients

½ cup salted peanuts

½ cup Bengal gram flour

1 teaspoon chilli powder

2 teaspoons fennel (saunf) powder

1 ½ teaspoons black salt

2 to 3 tablespoons water

1 tablespoon oil

 

Method

1.     Mix all the ingredients together in a bowl ensuring the batter coats the peanuts evenly.

2.     On a greased microwave safe plate drop each coated peanut separately and microwave on HIGH for 1 ½ minutes.

3.     Remove and cool.  Store in an air-tight container.

 

Nutritive value per cup

Energy 673 kcal

Protein 25.7 gm

Cholesterol 42.3 gm

Fat 44.6 gm

Fibre 2.6 gm



Mediterranean Crostini

 

This delightful bread snack is topped with cheese and tomatoes marinated in a basil flavoured dressing.

 

Preparation time: 5 minutes

Cooking time: 30 seconds

Makes 8 crostinis

 

Ingredients

8 slices of French bread

¼ cup olives, chopped

½ cup cheese, grated

Salt and pepper to taste

1 tablespoon butter

 

To be mixed together for the marinated tomatoes

16 thin tomato slices

1 teaspoon basil, chopped

½ teaspoon garlic, chopped

1 teaspoon olive oil

Salt and pepper to taste

 

Method

1.     Place 2 marinated tomato slices on each slice of French bread.

2.     Sprinkle some olives on top and then some grated cheese and salt and pepper.

3.     Place on a microwave safe dish and microwave on HIGH for 30 seconds.  Serve immediately.

 

Nutritive value per Crostini

Energy 125 kcal

Protein 4.3 gm

Cholesterol 13.0 gm

Fat 6.2 gm

Fibre 0.8 gm



Baked Stuffed Potatoes

 

A spicy filling for baked potatoes.  A refreshing change from bland baked potatoes.

 

Preparation time: 10 minutes

Cooking time: 8 ½  minutes

Makes 4 potatoes

 

Ingredients

2 medium sized potatoes

¼ cup onions, chopped

1/3 cup chopped mushrooms

1 to 2 green chopped chillies

½ teaspoon grated ginger

½ tablespoon boiled green peas

2 tablespoons chopped tomatoes

A pinch turmeric powder

Salt and pepper to taste

2 cheese slices

1 tablespoon butter

 

Other ingredients

1 teaspoon butter for greasing

 

Method

1.     Pierce the potatoes and microwave on HIGH for 5 minutes.  Remove and cool.

2.     Cut each potato into half and scoop out centers.

3.     Mash the scooped out portion and keep aside.

4.     In a bowl, combine onion, mushrooms and butter.  Microwave on HIGH for 2 minutes stirring once.

5.     Add green chillies, ginger, peas, scooped potato and salt.  Mix and microwave on HIGH for 1 minute.

6.     Add the tomatoes, turmeric powder and mix.

7.     On the skin of the scooped out potatoes rub salt, pepper and butter.

8.     Place on a plate and fill it with the mushroom, peas mixture and microwave on HIGH for 15 seconds.

9.     Remove and place ½ slice cheese on each half and microwave on HIGH for 15 seconds.

Nutritive value per potato

Energy 82 kcal

Protein 3.3 gm

Cholesterol 10.0 gm

Fat 3.2 gm

Fibre 0.4 gm


Apple Jam

A quick, tasty apple jam that your kids are going to love.

 

Preparation time: 5 minutes

Cooking time: 4 ½  minutes

Makes: ½ cups

 

Ingredients

1 ½ teaspoons lemon juice

¼ cup sugar

1 ½ cups apples, peeled and chopped

 

Method

1.     Combine the apple and sugar in a microwave safe bowl and microwave on high for 2 minutes.

2.     Remove from the microwave, mix well and microwave on high for 2 ½ minutes.  Add the lemon juice and mix well.

3.     Cool and store refrigerated in an air-tight container.

Nutritive value per cup

Energy 142 kcal

Protein 0.6 gm

Cholesterol 31.9 gm

Fat 1.3 gm

Fibre 2.5 gm




BENGALI TOMATO CHUTNEY

A tangy tomato chutney flavoured with panch phoran seeds.  Panch Phoran is a Bengali blend of spices containing equal parts of mustard seeds, kalonji, cumin seeds, saunf and fenugreek seeds.

 

Preparation time: 10 minutes

Cooking time: 15 minutes

Makes 1 cup

 

Ingredients

2 cups tomatoes, cut in large cubes

¼ teaspoon panch phoran seeds

1 table raisins, soaked

½ teaspoon ginger, cut into thin strips

1 teaspoon green chillies, chopped

1 tablespoon sugar

1 teaspoon oil or mustard oil

Salt to taste

 

Method

1.     Heat the oil in a microwave safe bowl for 1 minute

2.     Add the panch phoran seeds and microwave for 1 minute

3.     Add the tomatoes and salt and mix well.  Cover and microwave on HIGH for 3 more minutes.

4.     Add the raisins, ginger, green chillies and sugar and microwave for 10 minutes stirring twice in between after every 4 minutes.

5.     Cool and store refrigerated in an air-tight container.

Nutritive Value per Cup

Energy 152 kcal

Protein 3.0 gm

Cholesterol 22.2 gm

Fat 5.6 gm

Fibre 2.6 gm



Mango Chunda

A sweet and spicy tongue tickling famous Gujarati pickle served with theplas.

 

Preparation time: 15 minutes

Cooking time: 5 minutes

Makes: 1 ¼ cups

Storage time upto 1 year: In a cool dry place

 

Ingredients

1 cup (140 grams) raw mangoes, grated

1 teaspoon salt

¼ teaspoon turmeric powder (haldi)

1 ½ cups sugar

1 tablespoon chilli powder

1 teaspoon roasted cumin seeds (jeera), crushed

 

Method

1.     In a large microwave safe bowl, combine the grated mangoes, salt and turmeric powder and leave aside for 5 minutes.

2.     Add the sugar and 1 tablespoon water to the mango mixture and mix well.  Keep aside for 5 minutes.

3.     Microwave on HIGH for 3 minutes.  Remove and allow it to cool completely.  The cooled syrup should be of a one string consistency.

4.     Add the chilli powder and cumin seeds and store in a sterilised glass jar.

Nutritive value per cup

Energy 1220 kcal

Protein 0.8 gm

Cholesterol 301.0 gm

Fat 0.6 gm

Fibre 1.0 gm




Quick Carrot Pickle

Carrot and capsicum tossed with mustard and spices with a pungent flavouring mustard oil.

 

Preparation time: 10 minutes

Cooking time: 2 minutes 30 seconds




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