Moong Dal With a Crunchy Garlic Tarka

No. of calories per serving: 131
No. of servings in this recipe: 6

Description:
Simplest of lentil recipes, with the heady aroma of fresh garlic; this is an easy side dish to add protein to your meal. A traditional Sindhi staple that can be served with fresh plumped up whole-wheat phulkas, this dal is heart warming for any hungry soul.

Ingredients:
Moong dal 2 cups
Oil canola, 1 tbsp
Salt - 1/3 tsp
Turmeric powder 1/4 tsp
Curry leaves 10 pcs.
Green chilies fresh 1-2 finely chopped
Water, 4 cups

For the Tarka:
Garlic cloves 7 small, coarsely chopped
Canola oil 1 tbsp
Cumin seeds, 1/2 tsp

Preparation:
Soak the lentil for an hour or two after washing thoroughly.
In a saucepan add lentil and water, turmeric, salt to taste, curry leaves and green chilies and one tablespoon oil. Stir well.
Cook on medium to low flame, without stirring, occasionally adding more water as needed for approximately 40 minutes.
Once the lentil has completely dissolved, blend with a whisk till creamy smooth.
In a mini saucepan fry the garlic and 1/2 teaspoon cumin seeds in remaining 1 tablespoon of oil till garlic is crisp and golden.
After placing the lentil in a serving dish, spread this garlic garnish over the dal just before serving.
Sprinkle some mango powder on top as well, for the zing!

Those comfortable with a pressure cooker can make the dal in the cooker and then add the tarka after placing the cooked dal in the serving bowl.

Caution: Please do not stir the dal while it is cooking, as it delays the dal dissolving completely.

Nutritional Information :
Protein 8.36 g,
Fat 1.88 g,
Carbohydrates 20.31 g,
Calcium 29.28 mg,
Sodium 138.34 mg, P
otassium 383.39 mg,
Zinc 1.06 mg,
Folic Acid
Total 46.98 mcg.

Source: NutritionVista

Mustard Greens Cooked Lite (Sarson-Ka-Saag)

No. of calories per serving: 85

No. of servings in this recipe: 4

Description:
This is a healthier version of an all time favorite ' home-made' dish! The mention of 'Sarson ka saag,' stirs fond memories of one's mother's cooking. The combination of different greens in this dish makes it nutritious, providing good amounts of fiber, carotene and folate.

Ingredients:
Mustard Greens (Sarson Saag) 500 g

Spinach 200 g

Onion 50 g

Ginger 10 g

Garlic 10 g

Green chilies 2

Oil 2 tsp

Salt 1/2 tsp

Method:
Wash and clean all the greens.

Pressure cook with green chilies and salt.

Blend to a fine paste when cool.

Make a paste out of the onion, ginger and garlic.

Saute this mix oil and then add the blended greens.

Simmer for 10 minutes.

Serve hot.

Traditionally this dish is eaten with makai (coarse corn flour) roti/ Indian bread

Nutritional Information :

Protein 5.03 g,

Fat 2.96 g,

Carbohydrates 9.52 g,

Dietary Fiber 5.30 g,

Calcium 183.43 mg,

Sodium 361.44 mg,

Potassium 721.56 mg,

Folic Acid 330.75 mcg

Source: NutritionVista

Summer Corn Soup with Chicken

No. of calories per serving: 79

No. of servings in this recipe: 6

Description:

Another delightful soup dish to lift your spirits during the dull-n-dark monsoon evenings! This is a hearty soup for the whole family to share. You can pat yourself on the back for serving this tasty yet healthy & light evening snack. Serve with baked whole-wheat croutons for garnish.

Ingredients:

Chicken broth (Use the low-sodium variety, if possible) - 3 cups

Corn kernels, boiled & pureed - 2.5 cups

Chicken, skinned, diced & cooked - 1 cup

Cornstarch - 1 tbsp

Egg whites - 2

Parsley, fresh, minced finely - 2 tbsp

Salt - 3/4 tsp

Method:
Combine chicken broth, corn, and chicken pieces in a large saucepan.

Bring mixture to a boil over medium heat, stirring occasionally.

Dissolve cornstarch in cold water (without any lumps) and add to the simmering soup.

Continue cooking, uncovered, for a couple of minutes.

Beat egg whites until foamy then it stir into the soup.

Reduce heat to a simmer and cook until bubbling.

Ladle soup into individual bowls and garnish with fresh, aromatic parsley.

Serve hot.

Tip:

When serving kids you can add fresh cream to their bowls, but not for the adults, as the fat calories do add up.

Garnish with 4-5 pieces of the croutons per bowl. (The croutons will add 50 calories per serving)

Nutritional Information:

Protein 5.56 g,

Fat 3.35 g,

Carbohydrates 8.00 g,

Sodium 353.33 mg,

Potassium 165.03 mg,

Folic Acid 20.57 mcg,

Carotene 58.50 mcg,

Cholesterol 12.50 mg.

Source: NutritionVista

Brown Rice & Potato Pilaf (Aloo ki Tehari)

Brown Rice & Potato Pilaf (Aloo ki Tehari)

No. of calories per serving: 162

No. of servings in this recipe: 5 (Serving size is ¾ cup)

Description:

Potatoes the eternal comfort food is a surefire hit with all, so here's a potato dish that is both tasty and healthy. Cook this for a leisurely Sunday afternoon and enjoy with the family.

We recommend it for individuals with high cholesterol levels, those watching their calories and even for diabetics.Remember portion control.

Ingredients:

Long-grain brown rice - 150 g (1-1/2 cup)

Medium-sized potatoes - 2

Water 3 cups

Ginger-garlic paste - 1 tbsp

Cinnamon - 1 stick

Cloves - 2

Bay leaf - 1

Peppercorn - 2-3

Cardamom – 2 pods

Chili powder - 2 tsp

Turmeric powder - 1 tsp

Coriander powder - 2 tsp

Oil - 1 tbsp

Green coriander - 2 tbsp

Salt - 1/2 tsp

Method:

Wash and drain rice. Wash and cut potatoes into small cubes. Leave the peel on.

Heat the oil, saute the potatoes; remove and keep aside.

Add the whole spice, ginger-garlic paste and fry well.

Add the rice, stir-fry well.

Add chili powder, coriander powder & turmeric powder.

Stir-fry well. Add water and salt.

Now, add the potatoes. Cook uncovered till most of the water is evaporated.

Cover and steam for another 7-8 minutes, till rice and potatoes are cooked.

Check if the rice is tender.

Serve hot, garnished with freshly chopped coriander.

Nutritional information:

Protein 3.07 g,

Fat 3.67 g,

Carbohydrates 29.34 g,

Dietary fiber 1.72 g

Calcium 17.72 mg,

Sodium 237.31 mg,

Potassium 267.57 mg,

Carotene 138.76 mcg

Source: NutritionVista