Egg White Omelete With Asparagus

For December recipe i would like to post asparagus omelet. Though asparagus is my favourite low calorie vegetable but i never thought of using it for omelet until i had it for breakfast in Four Season Hotel in Westlake California, where they always cook fantastic healthy food. This is how i created in my own way.

INGREDIENTS
4 large eggs
1/2 tsp salt or to taste
2 pinches freshly ground pepper
1 Tbsp chopped cilantro leaves
1-2 Tbsp olive oil
2 Tbsp chopped red onions
1 Tbsp chopped green chili seeded
3/4 cup very thinly sliced or chopped asparagus after removing the tough ends (remove the hard skin with vegetable peeler if required)

Break the eggs in a mixing bowl, keep only the egg-whites and discard the yolks. Add half of the salt, pinch of black pepper and cilantro and use a wire whisk to beat the egg-whites to get little frothy and keep aside.

Heat the oil in a heavy nonstick skillet on medium heat. Add onions and green chili and cook for about 2 minutes. Now add asparagus, rest of the salt and black pepper and continue cooking for 6-7 minutes or until asparagus seems to soften up.

Immediately add whisked egg-whites and swirl the pan to evenly distribute it and let it cook undisturbed for about 4-5 minutes or until eggs are cooked at the bottom. At this stage fold the omelet to double layer. Cook the folded omelet on low heat for few seconds on both sides for more crisper taste.

Its ready to be served with toasted bread and cilantro chutney.

SWEET AND SOUR PUMPKIN CALLED PETHA OR KADDU

November is a Halloween time when all kinds of colorful pumpkins are seen everywhere.
This recipe can be used for orange pumpkin or green acorn squash which is a close cousin of it. I like to use acorn squash, as it is more flavourful and is a perfect replacement for Indian Petha or Kaddu. My mother always used sugar and mango powder to make it sweet and sour, but my friend Sarita Kacker suggested to use brown sugar and tamarind chutney and it turned out even better. Thanks to her!

INGREDIENTS
3 Tbsp canola oil
Pinch of whole cumin seed
1 tsp coarsely ground whole coriander
1 tsp fennel seeds
1/2 cup chopped onions
1 inch piece of ginger minced
4 cups acorn squash, peeled, washed and diced in half inch pieces
3/4 tsp salt or to taste
1/2 tsp turmeric
1/4 tsp red chili powder or to taste
2 tsp brown sugar
1-2 Tabs tamarind chutney or 2 tsp mango powder
Cilantro leaves to garnish

Heat the oil in large nonstick pan on medium heat, add cumin, coriander and fennel seeds and let them sizzle upon contact with hot oil. Add onion followed by ginger and cook for 3-4 minutes until onion look translucent.

Now add acorn squash, salt, turmeric, chili powder and cook stirring them so that vegetable pieces get coated with oil, for 3-5 minutes. Cover the pan and bring the heat to low and cook for about 15-20 minutes or until squash is very soft, stirring few times in between.

Remove the cover, add brown sugar and tamarind if available, otherwise add mango powder, mix them while mashing some squash pieces. Cook for another 4-5 minutes and serve hot garnished with cilantro.

FRUIT CHAAT

For October recipe i would like to write for fruit chaat, which is similar to fruit salad with pleasantly sweet and sour irresistible taste.In this chaat all kinds of seasonal fruits can be used with tamarind dressing.It can be served at any time of the day and is a good way of eating bowl full of different fruits.

INGREDIENTS

1 peach cut in small bite-size cubes
1/2 pear cut in small cubes
One cup pineapple cubes
1/2 cup boiled potato cubes
1/2 avocado cut in small cubes
1 cup cantaloupe in small cubes
1 ripe banana cut in thin rounds
1 ripe guava in small cubes if available
2-3 Tbsp fresh lemon juice
2-3 Tbsp tamarind chutney
Salt to taste
Freshly ground black pepper
Chaat masala to taste (optional)
1 Tbsp chopped mint leaves

Take a big bowl, add all the fruits. Toss it with lemon juice and tamarind chutney. Adjust the dressing according to taste. Sprinkle salt, pepper and chaat masala. Garnish with mint leaves, and serve chilled.

Note...Tamarind chutney is available in Indian Supermarkets or can be made at home. Next week i will be posting recipe for tamarind chutney.

Onion Prantha

September recipe is a continuation of previous post of making Indian bread. My husband is really fond of eating onion prantha even at breakfast with egg-white omelets, it reminds him of old days when he was a medical student. So i am going to post the most simple recipe of onion prantha today.

INGREDIENTS

Dough from One cup whole wheat flour, (previous recipe from August month)
1/2 cup finely chopped onions
1/2 tsp salt
A pinch freshly ground black pepper
A pinch red chili flakes
1/4 tsp ajwain (carom seeds)
A handful cilantro leaves and softer stems
One green chili seeded and finely chopped if desired
2 Tbsp canola oil

Make six balls of prepared dough and keep aside. Take a bowl;add onions,salt,pepper, red chili, ajwain, cilantro, green chili if desired and mix them together.

Heat a nonstick grill pan or tava on medium heat.Take one ball of dough, roll it on floured surface to about three inch round, place one level Tbsp of onion mixture in the middle and pinch all edges together. Roll it again to 5-6 inch round disk and cook it on heated grill pan or tava for 2-3 minutes on each side or until light brown specks are seen. Brush both sides with little oil while turning and flipping.

Repeat the same with rest of the dough balls. Serve hot with yogurt, lentils, vegetables and pickles.

Super Tip
To find out when the grill pan or tava is hot enough for cooking; sprinkle a little water on it and if the water evaporates quickly means it is ready.

Basic Indian Flat Bread

It has been requested by one of my niece to post this recipe for basic Indian Flat Bread called Roti, Phulka, Chapati and Prantha. Though basic bread is made with whole wheat flour but we can do so many variations by mixing the whole wheat with different flours and using different stuffing's for the stuffed kind.

Ingredients

1 ½ cup whole wheat flour
1 cup water

Place the flour in a bowl; add about half of the water. Start kneading for a couple of minutes, slowly keep adding a little bit more water at a time and continue the kneading process until all the water is used and dough is formed into a big, soft and pliable ball. If dough is too sticky, add more flour. Transfer the dough to a small bowl, cover it with plastic wrap and let it sit for a couple of hours before use.

BASIC STEPS OF COOKING BREAD

With oiled hands, knead the dough slightly and divide them into 8 balls. On a floured surface, roll each ball of dough into a flat circle of 4-5 inches. Heat a nonstick tava (griddle) on medium heat, cook each circle 3-4 minutes on both sides or until light brown specks appear by flipping & turning sides. Transfer the bread to a clean dry plate and brush it with any vegetable oil or extra virgin olive oil and serve hot or keep them covered in aluminum foil.

CRACKED WHOLE WHEAT CALLED DHALIA

Dahlia is cracked wheat just like steel cut oats. It is called bulgur in middle eastern countries. It’s available in Indian supermarkets. It is one of the most healthy dish for breakfast i can think of. Not only adults but even my little grand children love it. It comes in 3 different forms, the medium cut is best for making dahlia.

¾ cup cracked wheat
2 tbsp olive oil or canola oil
½ cup chopped onions
½ tsp finely chopped ginger
½ cup frozen peas
½ cup fresh corn kernels from the cob (or sweet frozen corn)
½ tsp salt or to taste
1-2 tbsp raisins
½ cup water
Freshly ground black pepper
Cilantro leaves to garnish

Soak cracked wheat (dhalia) in water for half an hour, wash with a few changes of water, drain and keep aside.

Heat the oil in a nonstick skillet on medium heat, sauté onions and ginger for 3-4 minutes or until onions are translucent. Add peas, corn and sauté for couple of more minutes.

Add cracked wheat (dahlia) and salt, cook with onion mixture for 5-7 minutes, stirring occasionally. Add raisins and water, cover the skillet and bring the heat to low and let it cook for 6-7 minutes, stirring in between or until grain gets softer and water is absorbed. Fluff it with fork. Sprinkle with freshly ground pepper and garnish with cilantro. Serve hot with tomato chutney or yogurt.

VARIATIONS

BULGUR

Bulgur is also whole wheat that has been cooked and cracked. This is the one used in the middle eastern dish called Tabbouleh. This can be eaten just after being soaked in hot water or can be cooked also.

Cracked whole wheat cooked in milk makes a very good porridge, just like oatmeal.

COOKING QUINOA

This is a continuation of the previous Blog. Quinoa a highly nutritious grain and is cooked just like rice with one part of grain and two parts of water. Bring them to boil in a saucepan on medium to high heat. Reduce the heat, cover and let it simmer for 10 to 15 minutes until all the water is absorbed and grain appears soft and translucent. It can be mixed with greens and variety of vegetables to create different salads.

QUINOA PILAF

Quinoa makes a great pilaf when cooked with onions, carrots, corn kernels and other vegetables. Throw in some herbs and finish with favourite nuts.

INGREDIENTS
2 tbsp olive oil
1 small handful of chopped onions
1 cup grated carrots
1/2 cup corn kernels
2 tbsp chopped celery
1 tsp chopped ginger
3/4 cup quinoa, washed and drained
1/2 tsp salt
1 1/2 cup water
2 tbsp raisins
1 tbsp chopped mint leaves
1 tbsp pine nuts
1 lemon, cut in halves (optional)

Heat the oil in non stick pan on medium heat, add onions and saute for 3-4 minutes. Add carrots, corn, celery and ginger and continue to saute for another 3-4 minutes.

Now add quinoa and stir it around for couple of minutes. Add salt and water and bring it to boil. Lower the heat, cover and simmer for about 15 minutes. Fluff it with a fork, add raisins, mint and pine nuts. Put the cover back and let it sit for 5-10 minutes. Squeeze a bit lemon juice if desired before serving.

CARROTS AND QUINOA SALAD

Quinoa pronounced as keen-wah is a highly nutricious grain with tons of dietary fiber and protein.It is a very light salad with lots of fresh herbs and flavourful cilantro-cumin dressing.Next week i will post as how to cook quinoa.

INGREDIENTS

FOR DRESSING
2 tbsp white balsamic vinegar
2 tbsp fresh lemon juice
1/2 tsp freshly roasted cumin powder
Salt to taste
2 tbsp cilantro leaves minced or finely chopped
2-3 tbsp extra virgin olive oil

FOR SALAD
1cup boiled quinoa
2 small carrots grated
2 spring onions thinly diced, softer parts only
A small handful of chopped red onions
2 vine ripe tomatoes, chopped roughly
1/2 english cucumber cut in small cubes
4-5 chopped sweet basil leaves
2 tbsp raisins soaked in water for 5 minutes and drained
Freshly ground black pepper

Put all the dressing ingredients in a small bowl and whisk them together and keep aside. It can be made ahead of time, cover and refrigrate.

Take a big salad bowl, add all the salad ingredients and toss them gently with the dressing. Add freshly ground pepper. It is ready to be served with soup or sandwich.

ROASTED RED POTATOES WITH GREEN HERBS

Small red potatoes are used in this recipe. They are being cut in halves or quarters without peeling and are roasted in the oven. They come out deliciously crisp from outside and moist from inside and they look great with confetti of green herbs.

INGREDIENTS

10-12 little red potatoes
1-2 tabs olive oil
1/2 tsp salt
A pinch of paprika
2 tabs finely chopped chives and dill
1 small handful of chopped cilantro leaves
Olive oil spray
1/2 tsp mango powder
Freshly squeezed ground black pepper

Soak the potatoes in bowl full of water for 5-6 minutes to loosen the dirt. Drain them and dry them with a paper towel and cut them in two pieces or in four for slightly bigger size potatoes .

In a big bowl combine olive oil, salt, paprika, chopped chives, dill and cilantro.
Add potatoes in the bowl, stir and toss to coat the potatoes evenly with oil mixture.

Preheat oven at 450 F. Coat the oven tray with touch of olive oil spray and put all the potatoes in the tray in a single layer and roast them in the oven, stirring occasionally, until they are lightly browned and fork tender about 30 to 40 minutes.

Transfer them to a warm platter, sprinkle with mango powder and freshly squeezed black pepper. They can be served as side dish with any meal or as a snack with cilantro chutney or ketchup as dipping sauce.

SPROUTED MUNG BEANS

Once the dry mung beans are sprouted, their food value increases tremendously making them super food with high protein, high fiber and low calories. I like to cook them with different vegetables. They are great for breakfast or as a snack with afternoon tea.

INGREDIENTS

2 tabs extra virgin olive oil
A small handful of finely chopped onions
1 tsp finely chopped ginger
1/2 cup baby sweet peppers chopped finely
1/4 cup sweet corn-kernels from the cob
1/2 tsp salt
A pinch of red chili flakes
One and half cup sprouted mung beans
1 tsp fresh lemon juice
Freshly squeezed black pepper
2 pinches of garam masala
1 tabs chopped cilantro leaves

Heat the oil in a medium pan on medium heat, add onions and ginger and cook for 3-4 minutes or until onions get little soft and pinkish. Add sweet peppers and corn kernels followed by salt and chili flakes and cook for couple of minutes.

Stir in sprouted mung beans and cook for 6-8 minutes, partially covered in between until they turn little darker in color. Sprinkle lemon juice, black pepper and garam masala.Transfer to a serving bowl and garnish with cilantro.

METHOD OF SPROUTING THE BEANS
All kind of dried beans can be sprouted. Soak them in double amount of water overnight. Drain and wash them in few changes of water. Spread a moist towel on any tray, scatter wet beans on the towel and cover them with another moist towel. Place the tray in a warm corner in the kitchen. Beans will sprout in 2-3 days. Keep the towels moist and check them once a day.

VEGETABLE STOCK FOR SOUPS

Stocks are the basis of all good soups and should be made of the freshest ingredients. I like to use all kind of vegetables, some vegetable trimmings and softer stems of cilantro, spinach, broccoli and cauliflower etc to make use of their nutrients also.

INGREDIENTS

3 cups water
2 small carrots diced thinly
2 stems of celery hearts chopped roughly
1/2 cup diced white part of leeks
1/2 cup shredded cabbage
1/4 cup chopped zucchini or loki which is opo squash or any other squash
1 tabs split yellow mung lentils or pink lentils washed few changes of water
A handful of softer stems of cilantro, sweet basil, spinach, cauliflower or broccoli
1 tsp chopped ginger
1 clove garlic
Pinch of salt

Stock can be cooked in a pressure cooker or in a medium cooking pot.
For pressure cooker, add water and all the above mentioned ingredients, secure the lid on and cook on medium heat until it makes whistling sound. Lower the heat and let it simmer for 7-8 minutes.

Put the stove off and wait for 15 to 20 minutes before opening the pressure cooker until the pressure drops completely.( Follow the manufacturer's instructions for pressure cooker) Strain the stock and use it for any soup.

To cook in a pot, add water and all the vegetables in the pot and bring it to boil on the stove top on medium to high heat. Then lower the heat and simmer it partially covered for about 30 to 45 minutes until the vegetables are totally soft.

Friendly tip
Never over cook the stock, because if too much water evaporates, flavours get concentrated and make it bitter.

TOMATO BASIL SOUP

This hot soup made of fresh vine ripe tomatoes and sweet basil leaves defines that true comfort in a cup. A small amount of whole wheat bread is added to give body and texture to the soup.I use home made vegetarian stock also for which i will post the receipe next week.

INGREDIENTS

2 tabs extra virgin olive oil
A pinch of cuminseed
About one cup chopped sweet onions
One slice of wheat bread, crusts removed and torn into small pieces
5-6 vine ripe tomatoes, chopped roughly
1/2 tsp salt or to taste
5-6 sweet basil leaves, chopped finely
2-3 cups home made vegetarian stock
1/2 cup lowfat milk
Freshly ground black pepper

Heat the oil in a medium saucepan over medium heat, add cuminseed and let it crackle for few seconds. Add onions and cook for 4-5 minutes until they look translucent, add bread pieces and saute them until they get coated with oil, about two minutes. Add tomatoes, salt and half of the chopped basil and cook for about 8-10 minutes.

Pour in stock, bring it to boil, lower the heat and let it simmer for 10-15 minutes partially covered. Let it cool a little, puree in a blender, strain it and return it to the pan on low heat. Stir in low fat milk and simmer for 3-4 minutes. Do not boil it as the milk would curdle otherwise.

It is ready to be served in warm soup bowls. Sprinkle freshly ground pepper and garnish with rest of the chopped basil leaves.

FRIENDLY TIP
If certain tomatoes have acidic effect then add a bit of brown sugar.
The quantity of stock and milk can be adjusted according to desired consistency.

BLACK EYE BEAN SALAD WITH CITRUS DRESSING

These innocent looking dry beans are very heart healthy beans. They make great salads by combining with different vegetables. I like to keep them boiled ahead of time and toss them with oil free citrus dressing before serving.

INGREDIENTS
1 tsp lemon zest
1 tsp minced ginger
3-4 tabs fresh lemon juice
2 tabs fresh orange juice
1/2 tsp salt or to taste
2 cups boiled black eye beans
1 small handful of finely chopped baby spinach leaves
1/3 cup chopped sweet onions
1 avacado cut in tiny cubes
2 tabs finely chopped cilantro and mint leaves
Freshly ground black pepper
2 tabs roasted sunflower seeds

Make the dressing in a small bowl by combining lemon zest, minced ginger, lemon juice, orange juice and half of the salt.

Take a medium bowl, add black eye beans, chopped spinach, chopped onions, avacado cubes, cilantro and mint leaves. Toss them with citrus dressing. Sprinkle with rest of the salt and freshly ground pepper. Throw some sunflower seeds for crunch and serve at room temprature with hot soup and sandwich for light lunch or as a first coarse before any meal.

Super Tip
Grate the zest from the whole lemon first with fine grater, then cut the lemon in half and squeeze the juice out.

CREAMY RICE AND LENTILS CALLED KHICHRI

In our family we call it "Indian risotto without butter." Basically rice and lentils are cooked together on slow heat until they get blended with each other.I would like to add lot of fresh vegetables in it to make it a complete meal.

INGREDIENTS
1/2 cup basmati rice
1/3 cup split mung lentils called yellow dhal
5 cups water
1/2 inch ginger minced
1 clove garlic minced
1 cup chopped vegetables like carrots, broccoli,cauliflower,green beans
A handful of chopped baby spinach
1/2 tsp salt or to taste
2 tabs canola oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1-2 dry red chilies broken in halves
A pinch of garam masala
2-3 tabs grated low fat cheddar cheese (optional)

Wash rice and lentils and soak them in double amount of water for half an hour. Drain them out and place them in pressure cooker with 5 cups water, minced ginger and garlic, all the vegetables and salt. Secure the lid of the pressure cooker and cook over low heat until pressure regulator indicates high pressure with little whistling sound which takes about 15-20 minutes. Put the stove off and let it cool and depressurize on its own for about 15 minutes.

Carefully open the lid and check that khichri should be soft and creamy, if too thich add little water and cook for few more minutes. Transfer it to a warm serving bowl and keep it covered. Heat the oil in a small nonstick pan on medium to high heat, add mustard seeds and wait for them to splutter a few seconds, add cumin seeds, dry red chilies and garam masala and give it a stir. Immegiately pour it over khichri and swirl it around. To make it little gourmeh, sprinkle grated cheese in individual bowls before serving if desired.

It can be cooked in a regular pot also on low to medium heat for about 45 minutes to one hour stirring in between.








NOTE-Pressure cooker should be used according to manufacturer's instructions.

MASALA MUSHROOMS

This is one of my favourite receipe where i can see mushrooms being firm in the gravy and for that i like to use little brown mushrooms and saute them seprately before putting them in fresh tomatoe sauce.

INGREDIENTS
3-4 tabs canola oil
8 ounces little brown mushrooms,cleaned and cut in halves
1 tsp minced garlic
3 vine ripe tomatoes chopped roughly
1/4 tsp red chili flakes
1/4 tsp turmeric
1/2 tsp garam masala
1/2 tsp salt
Cilantro leaves for garnish

Heat 2-3 tabs oil in nonstick skillete over medium to high heat, add mushrooms and saute them for 2-3 minutes or until they turn golden and juices are evaporated. Transfer them to a bowl with a slotted spoon and keep aside.

In the same skillete heat rest of the oil on medium heat, add minced garlic and stir it for about 30 seconds for it to get little brownish. Add tomatoes, chili flakes, turmeric, garam masala and salt and continue cooking for 6-8 minutes until tomatoes are soft and blended and oil seprates.

Add mushrooms and simmer for about 2-3 minutes on low heat for flavours to get blended. Transfer to a warm serving bowl, garnish with cilantro and serve with rice or with any kind of flat bread as a side dish. It can be served on a toasted bread for open face sandwich also.

SUPER TIP FOR SALT
Salt always draws liquid out of vegetables during cooking process. So salt should be added toward the last part of cooking especially for those vegetables which have tendancy to get soggy very soon, like mushrooms, cabbage, okra and spinach.

Spinach Pakora Fritters

Spinach pakoras are delicate, crisp finger foods made of garbanzo flour (besan)and baby spinach. They are dropped in Punjabi Kadhi or they are served as such with any green chutney or tamarind chuteny.

1/2 cup garbanzo flour, also called chick pea flour or basan
1 tabs whole wheat flour
1 cup chopped baby spinach leaves
2-3 pinches salt
Freshly ground pepper
1/3 to 1/2 cup water
Enough oil to deep fry

Take a medium bowl, add garbanzo flour, whole wheat flower, chopped spinach,salt, pepper and mix well. Add water to make a smooth batter of creamy consistency. Heat oil in a nonstick wok.(To check if oil is hot enough, drop half a spoon of batter in the oil. If batter rises to the top immediately, is a indication that oil is ready).

Drop one tablespoon of batter in the wok carefully to ovoid spluttering and keep adding as many pieces as the wok can handle without overcrowding. Do in batches if required. Fry each batch turning and tossing for 1-2 minutes until lightly crisp.
Transfer to a paper towel with a slotted spoon.Serve hot for a snack or keep them ready ahead of time if required for Punjabi kadhi or yogurt curry.