Afghan Chicken

Ingredients:

1/2 kg chicken breast
5 garlic cloves made into a paste
2 c curd
1 tsp black pepper, crushed (kali mirch)
Salt to taste
2 tsp juice lemon.

Preparation:

• Mix all the ingredients of the marinate together very well in a bowl.
• Clean the chicken and remove it of any fat that is seen.
• Now with a sharp knife, make random slits all over it.
• Cover the chicken very well with the marinate mixture and keep in a tightly covered bowl to refrigerate.
• You must refrigerate the chicken overnight before cooking.
• Once this is done, you should remove the chicken from the marinate and grill for tem minutes on each side or till it cooked well.
• Remember not to let the chicken char.
• Sprinkle chat masala powder, lemon juice and serve hot.

BUTTER CHICKEN

Ingredients:

1/4 pint/150ml natural yogurt
2 ounces/50g ground almonds
1 1/2 tsp chili powder
1/4 tsp crushed bay leaves
1/4 tsp ground cloves
1/4 tsp ground cinnamon
1 tsp garam masala
4 green cardamom pods
1 tsp ginger pulp
1 tsp garlic pulp
14 ounce/400g can tomatoes
1 1/4 tsp salt
2 pounds/1kg chicken, skinned, boned and cubed
3 ounces/75g butter
1 tbsp corn oil
2 medium onions, sliced
2 tbsp fresh coriander, chopped
4 tbsp cream

 

Preparation :

• Place the yogurt, ground almonds, all the dry spices, ginger, garlic, tomatoes and salt in a mixing bowl and blend together thoroughly.
• Put the chicken into a large mixing bowl and pour over the yogurt mixture.
• Set aside. Melt together the butter and oil in a medium karahi, wok or frying pan. Add the onions and fry for about 3 minutes. Add the chicken mixture and stir-fry for about 7 to 10 minutes.
• Stir in about half of the coriander and mix well. Pour over the cream and stir in well. Bring to the boil. Garnish the indian butter chicken with the remaining chopped coriander to serve the chicken curry.

Stuffed Roasted Chicken

Ingredients

01. Whole chicken - 2 small 02. Boiled eggs, shelled - 2 03. Onions, chopped - 2 04. Tomatoes, chopped - 1 large 05. Red chillies powder - 1 ½ tbsp 06. Fennel powder - ½ tsp 07. Oil - enough for roasting 08. Garlic, crusted - ½ tsp 09. Curry leaves - a few 10. Salt - to taste

Preparation

01. Clean the chicken and as it is to be roasted whole, keep the opening at the rear end intact . Insert an egg into the cavity of the abdomen. 02. Combine the onions, tomatoes, red chilly powder, fennel powder and salt together in a pressure cooker. 03. Gently turn the chicken over the masala so that it gets evenly coated. 04. Cover the cooker and cook untile a whistle is heard. Remove from the fire and keep aside. 05. Heat enough oil in a frying pan and roast the chickens one after the other and keep aside. 06. Now fry the garlic and curry leaves in the remaining oil. 07. Scoop out the gravy from the cooker and add it to the frying pan. Mash it well with a spoon. 08. As the gravy begins to thicken, add the chicken and gently keep turning over  so that all sides are evenly coated with the gravy. 09. Serve hot.

Chicken Hyderabadi

Ingredients

01. Chicken (cut into small pieces) – 250 g 02. Garlic (paste) – from one pod of garlic 03. Ginger (chopped) – 1 small piece 04. Khus khus – ½ tsp 05. Cloves – 3 06. Cinnamon – one small piece 07. Green chillies – 6 08. Cumin seeds – ½ tsp 09. Cardamom – 3 10. Coconut (grated) – 1 tbsp 11. Turmeric powder – ½ tsp 12. Onions – 2 13. Oil – 3 tbsp 14. Coconut milk – 1 cup 15. Coriander leaves – a handful 16. Curd (not sour) – 2 tbsp

Preparation

01. Grind the khus-khus, cloves, cinnamon, green chillies, cumin seeds, cardamom, grated coconut and turmeric powder into a fine paste. 02. Grind the onions into a paste in the mixer. 03. Heat the oil and sauté the ground onion paste till it turns light brown. 04. To this, add the ginger paste and garlic paste and sauté well till the raw smell goes. 05. Next, add the ground masala paste that was prepared and kept aside. 06. Finally, add the chicken pieces into it and sauté very well. 07. When the oil droplets appear at the sides of the pan, add the coconut milk and mix well. 08. Keep the vessel covered on a slow fire till cooked well.

09. After it is well cooked, add curd and coriander leaves, mix it all well and remove from the fire.

CHICKEN BIRIYANI

Ingredients

01. Biriyani rice - 1 kg 02. Chicken, cut to pieces - 1 kg 03. Oil - ½ cup 04. Onions, chopped - 1 kg 05. Ginger, crushed - 1 ½ tbsp 06. Garlic, crushed - 1 ½ tbsp 07. Green chillies, crushed - 20 08. Tomatoes, chopped - 2 large 09. Coriander powder - 2 tsp 10. Turmeric powder - ½ tsp 11. Garam masala - 2 tsp 12. Coriander leaves, finely chopped - 3 tbsp 13. Lemon juice - 2 tbsp 14. Ghee  - ½ cup 15. Cashew nuts, cut in pieces - 6 16. Raisins - 1 tbsp 17. Cardamom - 2 18. Cinnamon  - 1 '' piece 19. Cloves - 3 20. Hot water  - double the measurement (volume) of rice 21. Mint leaves, chopped - 1 tbsp 22. Salt - to taste

Preparation

01. Wash the rice and drain through a sieve. Keep aside. 02. Add one table spoon oil to a pressure cooker and sauté the onion with salt, after keeping aside the pieces of two onions for a later use. 03. Add the ginger, garlic, green chillies and tomato and sauté for two more minutes. 04. Add also the coriander powder, turmeric powder and salt followed by two table spoon coriander leaves and chicken pieces. 05. When the chicken is done, add half the quantity of garam masala and coriander leaves along with one and half table spoon lemon juice. You can reduce the amount of lemon juice if you so desire. 06. Heat a non-stick or thick bottomed vessel and add the cooked chicken pieces to it. Add also half the quantity of chicken gravy and continue to cook till all the water is absorbed. 07. Combine the remaining gravy and lemon juice with half teaspoon garam masala. Keep aside. 08. Heat the ghee and the remaining oil in another thick bottomed pan. 09. Fry the kept-aside onion pieces in it followed by cashew nuts and raisins. Remove them from the pan and keep aside. 10. Add the rice to the remaining oil in the pan followed by cardamom, cinnamon and cloves and fry for three minutes. 11. Add the hot water and as it starts boiling, add the mint leaves and salt. 12. Reduce the fire and turn the rice over from time to time to get the rice cooked evenly. 13. When all the water in the rice is absorbed, add the kept-aside gravy and blend it with the rice. 14. Arrange half the quantity of the rice as a layer over the masala in a non-stick vessel. 15. Mix the remaining portions of the garam masala and coriander leaves with the fried pieces of onion. Sprinkle half portion of the mix over the rice. Arrange the remaining rice over it. 16. Cover the vessel tightly with a heavy lid and cook over a low fire for a few minutes. 17. Uncover the vessel and transfer the rice to the serving dish. Spread out the chicken masala over the rice and garnish with the remaining portion of the fried onion-garam masala coriander leaf mix. 18. Serve hot

Duck Roast Traditional Kerala Style

Ingredients

01. Duck – 1 02. Onions – 2       Ginger- a small piece       Garlic – one pod       Green chillies – 10       Tomatoes – 2 03. Peppercorns (coarsely ground) - 2 tsp       Cinnamon – 2 small pieces       Cloves -6       Cardamom – 5       Chilli powder – 1 tsp       Coriander powder – 1 tsp       Turmeric powder –  1 tsp       Vinegar – 2 tbsp       Salt –to taste

04. Coconut oil – ¼ cup
05. Ginger – 1 piece
      Garlic – 10 flakes
      Chilli powder – 1 tbsp
      Coriander powder – 1 tbsp
      Turmeric powder – ¼ tsp
      Cinnamon – 2 pieces
      Cardamom -5
      Cloves -5
      Ani seeds (Perum jeerakam) – ½ tsp
06. Vinegar – 1 tbsp

Preparation

01. Clean the duck well and cut into eight pieces. 02. Finely chop the ingredients under 2 and mix it well with the ingredients under 3. 03. Now apply this mixture thoroughly on the duck pieces and marinate for an hour. 04. Then, add half a cup of water to the marinated duck pieces and cook till very soft. 05. Now remove only the duck pieces from the gravy and sieve the remaining gravy through a muslin cloth. 06. Now heat coconut oil and roast the duck pieces. Take care to see that it is not over done. Keep aside. 07. Heat the remaining oil and add the ingredients under 5, ground into a paste with vinegar. Sauté very well. 08. When the oil droplets appear at the sides, add the strained gravy, the fried onions and the roasted duck pieces and blend well. Keep covered on a low flame till well cooked. When the gravy thickens, remove the vessel from the fire. The duck roast is ready to serve!

Black Skillet Beef

 Black Skillet Beef With

Greens and Red Potatoes

1 lb top round beef

1 Tbsp paprika

1

1/2 tsp oregano

1

/2 tsp chili powder

1

/4 tsp garlic powder

1

/4 tsp black pepper

1

/8 tsp red pepper

1

/8 tsp dry mustard

8 red-skinned potatoes, halved

3 C onion, finely chopped

2 C beef broth

2 cloves large garlic, minced

2 large carrots, peeled, cut into very thin, 2

1/2-inch strips

2 bunch (

1/2 lb) mustard greens, kale, or turnip greens, stems removed,

coarsely torn

as needed nonstick cooking spray

1. Partially freeze beef. Thinly slice across grain into long strips

1

/8-inch thick and 3 inches wide.

2. Combine paprika, oregano, chili powder, garlic powder, black

pepper, red pepper, and dry mustard. Coat strips of meat with spice

mixture.

3. Spray large, heavy skillet with nonstick coating. Preheat pan over

high heat. Add meat and cook, stirring, for 5 minutes. Then add

potatoes, onion, broth, and garlic, and cook covered over medium

heat for 20 minutes. Stir in carrots, lay greens over top, and cook

covered until carrots are tender, about 15 minutes.

4. Serve in large serving bowl with crusty bread for dunking.

Here’s a one-dish meal that tastes even better than it sounds.

Yield: 6 servings

Serving size: 7 oz

Each serving provides:

Calories: 340

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 64 mg

Sodium: 109 mg

Total fiber: 8 g

Protein: 30 g

Carbohydrates: 45 g

Beef Stroganoff

1 lb lean beef (top round), cubed

2 tsp vegetable oil

3

/4 Tbsp onion, finely chopped

1 lb mushrooms, sliced

1

/4 tsp salt

to taste pepper

1

/4 tsp nutmeg

1

/2 tsp dried basil

1

/4 C white wine

1 C plain lowfat yogurt

6 C macaroni, cooked in unsalted water

1. Cut beef into 1-inch cubes.

2. Heat 1 teaspoon oil in nonstick skillet.

Sauté onion for 2 minutes.

3. Add beef and sauté for 5 minutes more.

Turn to brown evenly. Remove from

pan and keep hot.

4. Add remaining oil to pan and sauté

mushrooms.

5. Add beef and onions to pan with

seasonings.

6. Add wine and yogurt, and gently stir in.

Heat, but do not boil.*

7. Serve with macaroni.

* If thickening is desired, use 2 teaspoons of cornstarch. Calories are same as

for flour, but cornstarch has double the thickening power. The calories for

cornstarch are not included in the nutrients per serving given above. To

add cornstarch, take small amount of wine and yogurt broth and put aside

to cool. Stir in cornstarch. Add some of warm broth to cornstarch paste

and stir. Then, add cornstarch mixture to pan.

Beef and Bean Chili

2 lb lean beef stew meat, trimmed of

fat, cut in 1-inch cubes

3 Tbsp vegetable oil

2 C water

2 tsp garlic, minced

1 large onion, finely chopped

1 Tbsp flour

2 tsp chili powder

1 green pepper, chopped

2 lb (or 3 C) tomatoes, chopped

1 Tbsp oregano

1 tsp cumin

2 C canned kidney beans*

*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at

home without salt.

1. Brown meat in large skillet with half of vegetable oil. Add water.

Simmer covered for 1 hour until meat

is tender.

2. Heat remaining vegetable oil in second

skillet. Add garlic and onion, and cook

over low heat until onion is softened.

Add flour and cook for 2 minutes.

3. Add garlic-onion-flour mixture to

cooked meat. Then add remaining

ingredients to meat mixture.

Simmer for

1/2 hour.

B E E F

Here’s a lower fat chili that’s lost none of its heat.

Yield: 9 servings

Serving size: 8 oz

Each serving provides:

Calories: 284

Total fat: 10 g

Saturated fat: 2 g

Cholesterol: 76 mg

Sodium: 162 mg

Total fiber: 4 g

Protein: 33 g

Carbohydrates: 16 g

Potassium: 769 mg

Bavarian Beef

1 1/4 lb lean beef stew meat, trimmed of

fat, cut in 1-inch pieces

1 Tbsp vegetable oil

1 large onion, thinly sliced

1

1/2 C water

3

/4 tsp caraway seeds

1

/2 tsp salt

1

/8 tsp black pepper

1 bay leaf

1

/4 C white vinegar

1 Tbsp sugar

1

/2 small head red cabbage, cut into 4 wedges

1

/4 C gingersnaps, crushed

1. Brown meat in oil in heavy skillet. Remove meat and sauté onion

in remaining oil until golden. Return meat to skillet. Add water,

caraway seeds, salt, pepper, and bay leaf. Bring to boil. Reduce heat,

cover, and simmer for 1

1/4 hours.

2. Add vinegar and sugar, and stir. Place

cabbage on top of meat. Cover and

simmer for an added 45 minutes.

3. Remove meat and cabbage, arrange on

platter, and keep warm.

4. Strain drippings from skillet and skim

off fat. Add enough water to drippings

to yield 1 cup of liquid.

5. Return to skillet with crushed gingersnaps.

Cook and stir until thickened

and mixture boils. Pour over meat and

vegetables, and serve.

M A I N D I S H E S

This classic German stew is made with lean, trimmed beef stew meat and cabbage.

Yield: 5 servings

Serving size: 5 oz

Each serving provides:

Calories: 218

Total fat: 7 g

Saturated fat: 2 g

Cholesterol: 60 mg

Sodium: 323 mg

Total fiber: 2 g

Protein: 24 g

Carbohydrates: 14 g

Potassium: 509 mg

Rockport Fish Chowder

2 Tbsp vegetable oil

1/4 C onion, coarsely chopped

1/2 C celery, coarsely chopped

1 C carrots, sliced

2 C potatoes, raw, peeled, cubed

1/4 tsp thyme

1/2 tsp paprika

2 C bottled clam juice

8 whole peppercorns

1 bay leaf

1 lb fresh or frozen (and thawed) cod

or haddock fillets, cut into

3/4–inch cubes

1/4 C flour

3 C lowfat milk

1 Tbsp fresh parsley, chopped

1. Heat oil in large saucepan. Add onion and celery, and sauté for

about 3 minutes.

2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap

peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil,

reduce heat, and simmer for 15 minutes, then add fish and simmer

for an added 15 minutes, or until fish flakes easily and is opaque.

3. Remove fish and vegetables. Break fish into chunks. Bring broth to

boil and continue boiling until volume is reduced to 1 cup. Remove

bay leaf and peppercorns.

4. Shake flour and 1/2 cup lowfat milk in container with tight-fitting

lid until smooth. Add to broth in saucepan, along with remaining

milk. Cook over medium heat, stirring constantly, until mixture

boils and is thickened.

5. Return vegetables and fish chunks to stock and heat thoroughly.

Serve hot, sprinkled with chopped parsley.

Serve this chowder as an appetizer or meal in itself—and eat like an admiral

on a health cruise.

Yield: 8 servings

Serving size: 1 cup

Each serving provides:

Calories: 186

Total fat: 6 g

Saturated fat: 1 g

Cholesterol: 34 mg

Sodium: 302 mg

Total fiber: 2 g

Protein: 15 g

Carbohydrates: 18 g

Potassium: 602 mg

Pupusas Revueltas

1 lb chicken breast, ground

1 Tbsp vegetable oil

1/2 lb lowfat mozzarella cheese, grated

1/2 small onion, finely diced

1 clove garlic, minced

1 medium green pepper,

seeded, minced

1 small tomato, finely chopped

1/2 tsp salt

5 C instant corn flour (masa harina)

6 C water

1. In nonstick skillet, sauté chicken in oil over low heat until it turns

white. Stir chicken constantly to keep it from sticking.

2. Add onion, garlic, green pepper, and tomato. Cook chicken mixture

through. Remove skillet from stove and let mixture cool in refrigerator.

3. Meanwhile, place flour in large mixing bowl and stir in enough

water to make stiff, tortilla-like dough.

4. When chicken mixture has cooled,

mix in cheese.

5. Divide dough into 24 portions. With

your hands, roll dough into balls and

flatten each into 1/2–inch thick circle.

Put spoonful of chicken mixture in

middle of each circle of dough and

bring edges to center. Flatten ball of

dough again until it is 1/2–inch thick.

6. In very hot iron skillet, cook pupusas

on each side until golden brown.

Serve hot.

Yield: 12 servings

Serving size: 2 pupusas

Each serving provides:

Calories: 290

Total fat: 7 g

Saturated fat: 3 g

Cholesterol: 33 mg

Sodium: 223 mg

Total fiber: 5 g

Protein: 14 g

Carbohydrates: 38 g

Potassium: 272 mg

_SERVING TIP

Try this dish with

Curtido Salvadoreño.Ground chicken and lowfat cheese help keep down the fat and calories in this tasty dish.

Minestrone Soup

1/4 C olive oil

1 clove garlic, minced (or 1/8 tsp powder)

11/3 C onion, coarsely chopped

11/2 C celery with leaves,

coarsely chopped

1 can (6 oz) tomato paste

1 Tbsp fresh parsley, chopped

1 C carrots, sliced, fresh or frozen

4 3/4 C cabbage, shredded

1 can (1 lb) tomatoes, cut up

1 C canned red kidney beans, drained, rinsed

11/2 C frozen peas

11/2 C fresh green beans

dash hot sauce

11 C water

2 C spaghetti, uncooked, broken

1. Heat oil in 4-quart saucepan. Add

garlic, onion, and celery, and sauté

for about 5 minutes.

2. Add all remaining ingredients except

spaghetti. Stir until ingredients are

well mixed.

3. Bring to boil and reduce heat, cover,

and simmer for about 45 minutes or

until vegetables are tender.

4. Add uncooked spaghetti and simmer for only 2–3 minutes.

This cholesterol-free version of the classic Italian soup is brimming with

fiber-rich beans, peas, and carrots.

Yield: 16 servings

Serving Size: 1 cup

Each serving provides:

Calories: 112

Total fat: 4 g

Saturated fat: 0 g

Cholesterol: 0 mg

Sodium: 202 mg

Total fiber: 4 g

Protein: 4 g

Carbohydrates: 17 g

Potassium: 393 mg