Ingredients
1 tbsp olive oil
2 cloves garlic crushed
2 bags spinach rinsed
1 tbsp lemon juice
salt
Method
In a saucepan, heat oil on medium high until hot
Add garlic and cook for 1 min or until golden, stirring
Add spinach with water clinging to leaves in 2-3 batches; cook 2 mins.
Cover for 2-3 mins more or until spinach wilts
Remove from heat. Stir in lemon juice. and 1/4 tsp salt
45 cals 4 g total fat (1 g sat fat)
Ingredients:
Chicken (cut into cubes) 1 lb
1 onion
2 green chillies
coconut powder 4 tbsp
Water 2 cups
For thickness
Maida 2 tsp
Method
Cut onion into think stripes. Add oil to a pan and heat
Add Onion and saute, when onion becomes colorless. add green chillies.
Add chicken and saute. Add pepper and salt and green chilli.
Cool for a few minutes and then add coconut powder. Add water and cook covered for a few minutes.
To add thickness, mix maida into 2 tsp water and stir. Sieve and add liquid to curry.
Serve with bread or rice.
Ingredients
4 med Potatoes
1 Tbsp olive oil
Salt and pepper
Method
Preheat oven to 450F. Scrub potatoes well; pat dry with paper towels
With knife cut into lengthwise slices
Evenly spray pan and toss potato sticks and olive oil, 3/4 tsp salt, and 1/4 tsp pepper
Move half potatoes to second pan
Bake potatoes for 30-35 mins. Stir once halfway through cooking.
Serve hot
Nutritional Value: 200 cals 4g Fat and 4g Protien
Ingredients
2 lbs potatoes, cut into 1 inch pieces
1 tbsp butter
1/2 c fat free half and half warmed
Method:
In a 4-quart saucepan, combine potatoes and enough water to cover; heat to boiling on high.
Reduce heat to low; cover and simmer for 8 to 10 mins
Reserved 1/4 cup cooking water; drain potatoes.
Return potatoes to saucepan and mash with margarine and 3/4 tsp salt.
Gradually add warm half and half, continuing to mash potatoes until smooth and well blended; add reserved water if necessary.
Transfer to serving dish
145 Cals and 2 g fat (0g saturated)
Ingredients
500 gms chicken
2 tbsp soya sauce
1 egg
2 tbsp corn flour
5-6 green chillies
2 green onion flour
1 tsp garlic paste
salt to taste
1/2 tsp white pepper powder
1 tsp sugar
A pinch of ajinomoto
2 cups chicken broth
1 tbsp oil
Oil to fry
Method
Take 1 tbsp soya sauce, 1 tbsp corn flour, salt, egg, in a bowl and marinate chicken pieces in the mixture for about 10-15 mins
Heat oil and deep fry the marinated chicken pieces till golden brown
Now in a separate wok, heat 1 tbsp oil and add garlic paste and green chillies and saute for few seconds
Add 2 cups chicken broth. Bring to boil and add sugar, pepper,salt, ajinomoto and remaining soya sauce
Add fried chicken pieces to it and cook for few minutes
Dissolve the remaining corn flour in 1/2 cup water and add to the curry stirring constantly to avoid lumps. Cook for 2-3 mins
Serve chilli chicken hot and garnished with green onions.
Ingredients
1 c sugar
2 tbsp cold water
2 lg eggs
2 lg egg whites
3 c low fat milk
1 tsp vanilla extractMethod
Preheat oven to 350F. Heat a 4-quart saucepan of water to boiling on high to use for water bath later
In a 2-qt saucepan, heat 2/3 cup sugar with cold water on medium until melted and a light caramel color, swirling pan occasionally
Immediately pit into 6 custard cups
In a large bowl, with wire whisk, beat eggs, egg whites, and 1/3 cup sugar until well blended
Beat in milk and vanilla. Pour custard mixture into custard cups
Place cups in large roasting pan and pour boiling water halfway up the sides. Bake 40 mins or until center of custard is set
Remove from water and cool on wire rack. Cover and chill for 4 hrs before serving
With a small spatula carefully loosen custard. Invert each onto dessert plates, tapping cup to help release custard.
Leave cup inverted so all the caramel can drip onto custard
Ingredietns
500 gm chicken
2 tbsp oil
1 tsp ground cumin
1 1/2 tsp salt
1-2 chopped green chillies
1 chopped onion
1 tsp ginger-garlic paste
2 tsp vinegar
1 cup curd
1 tsp lemon juice
Method
Put everything but chicken and batter in blender and blend till fine
Marinate the chicken pieces with the resulting mixture
Keep in the fridge for 40 mins
Put chicken in batter
Deep fry it until its color changes to golden brown condiments
Serve the chicken pakora with coriander or mint chutney
