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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