STUFFED CURRY PARATHAS

A classic satiating breakfast which makes use of any left-over subzi in your refrigerator. You can even knead
the dough the previous day for mornings that know will be busy.

Cooking Time : 20 mins.

Preparation Time : 15 mins.

Makes 6 parathas.

Ingredients
1 cup of any left-over sukhi subzi
3 teaspoons oil to cook
For the dough
2 cups wheat flour (gehun ka atta)
¼ cup low fat milk
salt to taste
For serving
low fat curds
For the dough

1. Mix all the ingredients required for the dough and add enough water to make a soft dough.
2. Knead the dough very well and keep aside for 15 minutes.
3. Divide the dough into 6 equal parts and roll out into rounds with the help of a little flour.
4. Cook each round very lightly on a non-stick pan and keep in a folded wet napkin.
How to Proceed

1. Put 2 tablespoons of the stuffing in the centre of each round and fold like an envelope from all
corners.
2. Put the envelope on a non-stick pan with the open edges at the bottom. Cook for a few minutes using
a little oil, turn over on the other side and cook again until crisp.
3. Repeat with the remaining rounds to make 5 more parathas.
4. Serve hot with low fat curds.

 
Nutritive values per paratha :
Carbohydrate Energy Fat Fibre Protein
27.4 166 4.0 0.8 5.0
gm. cal. gm. gm. gm.

BROCCOLI ALOO AUR PANEER KI SUBZI

Cooking Time : 15 mins.

Preparation Time : 10 mins.

Serves 4.

Ingredients
1 cup broccoli florets
1 cup potato, cut into 12 mm. (½") cubes
½ cup paneer (cottage cheese), cut into 12 mm. (½") cubes
 ½ cup peeled white baby onions
1 tsp ginger-garlic paste
1 tsp chilli flakes (paprika)
1 tsp oil
salt to taste
Method

1. Heat the oil in a pan, add the ginger-garlic paste and baby onions and sauté for a few minutes.
2. Add the potatoes and salt and sauté for another 4 to 5 minutes.
3. Add 2 to 3 tbsp of water and broccoli and cook till the potatoes are done.
4. Add the paneer and chilli flakes, mix well and sauté for 4 to 5 minutes.
5. Serve hot.

LOW CALORIE NAWABI CURRY

Discover a new way to make a creamy, flavourful and low calorie gravy.
Packed with the delicate seasonings and spices, this makes a wonderful fare especially when served hot with
phulkas. Apart from being a low calorie recipe, this curry is a wealth of nutrients like vitamins A and C.

Preparation Time : 25 mins.

Cooking Time : 15 mins.

Serves 4.

Ingredients
1½ cups tomatoes, chopped
1 cup mixed boiled vegetables, chopped
½ teaspoon sugar
salt to taste
To be ground into a paste (for the curry)
1 cup onions, sliced
1 tablespoon coriander (dhania) seeds
1 tablespoon cumin seeds (jeera)
1 tablespoon khus-khus (poppy seeds)
2 teaspoons aniseeds (saunf)
25 mm. (1") piece ginger
2 green chillies
3 cardamoms (elaichi)
2 cloves (laung)
25 mm. (1") piece cinnamon (dalchini)
Method

1. Add 1 cup of water to the tomatoes and cook until soft. Cool completely.
2. Pass through a blender to make a tomato purée.
3. Heat the oil and sauté the ground paste for 2 to 3 minutes.
4. Add the tomato puree, vegetables, sugar and salt and simmer for 5 to 7 minutes.
5. Serve hot.
NAWABI CURRY

A rich Moghlai style curry which is traditionally made creamier by the addition of cashewnuts, almonds,
coconut and khus-khus. You will be surprised to know that avoiding these ingredient, to make a Low Calorie
Nawabi Curry, makes an equally mouth watering Nawabi curry.

Cooking Time : 20 mins.

Preparation Time : 30 mins.

Serves 4.

Ingredients
1½ cups tomatoes, chopped
1 cup mixed boiled vegetables
a few strands of saffron (optional)
1 teaspoon sugar
4 tablespoons ghee
salt to taste
To be ground into a paste (for the curry)
1 cup onions, sliced
1 tablespoon cashewnuts
1 tablespoon almonds (optional)
1 tablespoon coriander (dhania) seeds
1 tablespoon cumin seeds (jeera)
1 tablespoon khus-khus (poppy seeds)
2 teaspoons aniseeds (saunf)
2 tablespoons fresh coconut, grated
25 mm. (1") piece ginger
2 green chillies
4 red chillies
1 to 2 cardamoms (elaichi)
2 cloves (laung)
25 mm. (1") piece cinnamon (dalchini)
7 curry leaves
Method

1. Add 1½ cups of water to the tomatoes and boil for 10 to 12 minutes. When soft, cool and prepare a
purée by straining the mixture through a sieve.
2. Heat the ghee in a pan and sauté the ground paste for 4 to 5 minutes. Add the tomato purée, sugar
and salt.
3. Warm the saffron in a small vessel, add a little milk, rub in until the saffron dissolves and add to the
curry.
4. Add the boiled vegetables and bring it to a boil.
5. Serve hot.

MASALA TINDA

This quick and easy vegetable is made using round gourds or tinda tossed with dry spices. Tindas are available
for only a short period of time in the year during the monsoons months. They resemble green tomatoes and
are firm. Tindas that have a smooth skin are much better to eat than the ones that have a rough fibrous
surface.
Cooking Time : 15 mins.
Preparation Time : 5 mins.

Serves 2.

Ingredients
2 cups tinda (round gourd), cut into half and sliced
1/2 teaspoon cumin seeds (jeera)
1/2 teaspoon turmeric powder (haldi)
2 teaspoons chilli powder
2 teaspoons coriander (dhania) powder
2 teaspoons amchur (dry mango powder)
3 tablespoons oil
salt to taste
Method

1. Heat the oil in a non-stick pan and add the cumin seeds.
2. When the seeds crackle, add the tinda and turmeric powder with ¼ cup of water. Cover and cook over
a slow flame for about 10 minutes till the tinda is cooked.
3. Add the chilli powder, coriander powder, amchur and salt and mix well.
4. Cook for another 3 to 4 minutes.
5. Serve hot.

TANDOORI GOBI

Succulent pieces of cauliflower marinated in tandoori spices. You can marinate chunks of paneer, mushrooms,
or even boiled potatoes to make interesting variations. Serve these with toothpicks to make a conversation
starter or with rotis or parathas to make a quick working lunch.

Preparation Time : 20 mins.

Cooking Time : 20 mins.

Serves 4.

Ingredients
2 cups cauliflower florets, parboiled
½ teaspoon cumin seeds (jeera)
1 cup onions, sliced
1 cup capsicum, sliced
salt to taste
1 teaspoon oil
To be mixed into a marinade
½ cup curds, beaten
1 teaspoon Bengal gram flour (besan)
1 teaspoon ginger paste
2 teaspoons garlic paste
1 teaspoon chilli powder
½ teaspoon kasoori methi (dried fenugreek leaves)
salt to taste
For the garnish
1 tablespoon chopped coriander
Method
1. Marinate the cauliflower florets in the prepared marinade for approximately 15 minutes.
2. Heat the oil and add the cumin seeds. When they crackle, add the onions and capsicum and sauté till
they are translucent.
3. Add the cauliflower along with the marinade and sauté for 10 to 12 minutes till the cauliflower is
cooked.
4. Adjust the salt and serve hot, garnished with the coriander.