Udon Noodles with Vegetables

I found a packet of Udon noodles at Costco one day and decided to make them for dinner that day. It turned out so well that we eat it 3-4 times a month! The chewiness of the udon goes very well with the crunchiness of the vegetables.The ingredient list seems long, but apart from what you use for the sauce, the rest (mainly vegetables) can be swapped around to what you prefer. You can even add tofu or chicken if you wish to increase the amount of protein in the dish.

Makes: 6-8 servings

Calories: About 400-450 in each serving

Ingredients:

2 tsp vegetable oil
1 tsp sesame oil
1 tbsp ginger, finely chopped/minced
2-3 cloves garlic, finely chopped
1 1/2 cup scallions/green onions, thinly sliced
1/4 cup soy sauce (low sodium variety)
3-4 tbsp rice vinegar
1-2 tbsp schezuan sauce
Vegetable broth, IF needed to thin out sauce
1 tbsp brown sugar
2-3 carrots, thinly sliced/julienned
1 head broccoli, thick stem removed and florets separated
1 watermelon daikon/radish, sliced (optional)
2-3 cups bok choy, roughly sliced
2-3 cups mushrooms (preferably fresh, not canned), sliced
24 oz udon noodles (=4 Costco individual packets), loosened apart by hand
1 cup cilantro, chopped
2 tbsp sesame seeds, roasted (optional)
Any other vegetables you may want to add (e.g. sugar snap peas, water chestnuts, edamame)

Heat the vegetable oil in a wok over medium-high heat and then add the sesame oil. Heat only till the oil becomes slightly fragrant otherwise you will burn it. Add the ginger, garlic and half of the scallions and saute for a few minutes. Then add the soy sauce, rice vinegar, schezuan sauce and brown sugar. Cook for 1-2 minutes. Add 1/8 cup of vegetable broth if you feel that the sauce is too thick and cook for 2 minutes.

Now, add the carrots and broccoli and stir fry for 2 minutes before adding the mushrooms and bok choy. Stir fry for 2-3 more minutes and then add the noodles. Stir for one more minute and then add the remaining scallions, cilantro and sesame seeds. Mix well so that the thick sauce completely coats all the noodles and vegetables. Serve hot.

Note: If you are buying the noodles from Costco, they are in one of the cold food aisles and are precooked. The name of the company is O'Hana House and the color of the package is pink. They are made from water, organic wheat flour, organic tapioca starch, sea salt and lactic acid. It has 6 individual packets in it (6oz each) and each packet is about 2 servings (about 120 calories in each serving, 0 from fat and 3g of protein).
If you are not buying from Costco, your local grocery store or asian store will have some brand of precooked udon noodles. If you can not find udon, you can use thick egg noodles (just boil them before hand).

Roasted Butternut Squash and Bean Chili with Swiss Chard

What a fun recipe this turned out to be! I had one butternut squash that had been sitting in the fridge for a week and I didn't want to make a typical soup. I surfed through the internet and found a few recipes, altered and combined some of them and came up with this. The chili has a 'comfort food' feeling, yet its super easy to make. Each serving is low in calories, high in fiber and very high in vitamin A and has a considerable amount of potassium. Hopefully the kids will love it because of all the colors they see in a bowl. My 5 year old loved it!

Makes: 6-8 servings

Calories: About 350 per serving


Ingredients:

3-4 cups Butternut squash (1/4" cubed)
1 large jalapeno (split lengthwise through the middle)
1 tbsp olive oil
3 cloves garlic, chopped
1 medium yellow onion, diced
1 can roasted, diced tomato
1 can black beans
1 can white beans
1 cup vegetable broth (more if needed/desired)
Chili seasoning powder, as desired
1 bunch swiss chard, roughly chopped (can be substituted with spinach)

Preheat oven to 350F. Line a baking sheet with aluminum foil and spray with a cooking spray (like PAM). Add the butternut squash in a single layer and put it in the oven. Let it roast till squash is soft (but not mushy) and lightly brown, about 20 minutes. Try and flip the squash on the baking sheet half way through. Take out of the oven.

Take a small piece of aluminum foil, form it into a cup and put in the jalapeno. Wrap the foil around it and put that into the oven as well. Take it out 10 minutes later, open the foil and put the opened cup under the broil setting to slightly char the jalapeno. Remove from oven and let it cool. Chop roughly and put aside.



In a saucepan, heat the olive oil and add the chopped garlic and then the onions. Saute for a few mins, till soft and slightly golden. Add the rest of the ingredients except for the squash, jalapenos and chard. Cook for 15-20 minutes on medium heat (add more vegetable stock if it seems too thick). Add the squash and jalapenos and cook for 5-7 more minutes. Now add the chard and cook for another 5-7 minutes. Remove from heat.






Serve hot in a bowl (with some shredded cheddar cheese on top if you want to entice children to eat it).

Note: I added some extra cumin and salt despite using the chili seasoning. If you cannot find chili seasoning, use the seasonings in one of my previous recipes for chili. You can also use any combination of beans you like.

It's been a while....

Apologies for being completely MIA for over a year. I moved to California a year back, which is great to begin with, but to make it more exciting the state has really changed my culinary life. It has made me a much more conscious eater, both environmentally and nutritionally.

I love eating delicious and healthy food but living here has opened my eyes about how 'healthy' not only means using healthy and nutritious ingredients but also making sure you know where your ingredients are coming from. Are the fruits, vegetables, meats and dairy that you purchase grown naturally in a safe environment or are they genetically modified or raised inhumanely? I highly recommend watching two documentaries that contributed to this alteration in my definition of 'healthy'; 1) Food, Inc (which looks at where our food really comes from and what that means for the health of our future generations if it remains this way) and 2) Forks over Knives (which is based on the claim that we can drastically reduce, or even reverse, degenerative diseases if we decrease or eliminate animal based and processed products from our diet). Don't get me wrong...I do not believe in completely eliminating anything from my diet. However, these two documentaries have made me realize that getting my ingredients from authentic farmers' markets or other trusted outlets (mainly organic meats and produce) can make a big difference on one's health. I have also cut down my consumption of meat quite drastically and have noticed that my energy levels have gone up and I feel lighter and healthier.

My blog, as always, will provide you with a healthy twist on recipes from all over the globe. I will try and concentrate a little more on vegetarian/vegetable dominant methods. You are welcome to alter the recipes to your liking and preferences. In fact, please do let me know if you change it and like the outcome so that everyone can benefit from your experience. And, of course, be healthy but never stop eating...! :)

Black Peppercorn Chicken

Super easy chicken that can also be served to guests if put on a platter with steamed/stir fried vegetables. I used the leftovers the following day to make chicken sandwiches and those turned out to be pretty juicy and delicious as well.

Makes: 4 servings

1 chicken (whole or cut into 8 pieces)

1 tbsp lime juice

1 tsp salt

1 onion, chopped and fried till brown and crispy

2 tsp ginger paste

1 tsp garlic paste

1 tsp red chili powder

1/4 tsp garam masala (optional)

1 1/2- 2 tsp black peppercorns, coarsely ground

3/4 cup yogurt

2-3 tbsp oil

Marinate the chicken with lime and salt. prick it well. Grind the brown onions. Rub all the spices and yogurt well with the onion on the chicken. Leave it for about 1/2 an hour.

Heat oil and fry the chicken on both sides. Cover and cook till tender and no longer pink in the center (till a thermometer test reads about 155-160 degrees).

Serve with vegetables or on its own.

Note: I got this recipe from my mother's cook book and it turned out to me my grandmother's recipe. The only difference is, that they did not use black pepper. Instead, they added an extra teaspoon on garam masala and used about 1-2 more onions. That gives it a very different, yet equally delicious, flavor.

Garlic Mushroom Tapas (Champinones al ajillo)

This is probably one of the most delicious and popular Spanish tapas dishes. In Spain, about 1/4 of a cup of olive oil would be used to make this, but I used about 2 tablespoons. The extra oil would obviously add flavor, but this healthy version is still quite good. Serve it with some crusty sliced bread to mop up the leftover juices!

Makes: About 4 appetizer servings

Ingredients:

400 grams button mushrooms, thickly sliced (leave whole if the mushrooms are very small)

4 cloves garlic- 2 sliced and 2 finely chopped

1 small red hot chilli pepper, coarsely chopped

2 tblsp olive oil

1 tbsp lemon juice

2 tbsp chicken stock (optional, but adds a lot of flavor)

2 tbsp fresh parsley, finely chopped

salt and crushed black pepper

Heat a tablespoon of oil and add the sliced garlic and red chili. Saute for about a minute and then add the mushrooms. After a minute or 2, add the lemon juice and chicken stock.

In a small bowl, crush the chopped garlic with the back of a teaspoon along with a little salt and parsley. Add a tablespoon of olive oil to make almost a paste-like mix. Stir this mix in with the mushrooms. Cook for another 2-3 minutes. Sprinkle with crushed black pepper and serve.

Brown Chickpeas (Kala Chana) Chaat

I made this for lunch the other day because I got canned 'kala chana' for the first time and wanted to try them out. Since chickpeas are a good source of protein and fiber and are low in fat, they are perfect for a healthy lunch or snack. You can make your own variations and add vegetables like boiled potatoes or top it up with some yogurt raita.

Calories: About 180-200 per serving

Makes: 3-4 servings

Ingredients:

2 cans (200 grams each) Brown Chickpeas in water, drained (or boiled Brown Chickpeas)

1 tbsp oil

6 curry leaves

1/2 tsp cumin (zeera)

2 green chilies, thinly sliced

1-2 handsful cilantro

4 tbsp thick tamarind paste (soak tamarind in water and squeeze out seeds, etc when soft)

Salt, to taste

Red chili powder, to taste

2 tbsp cooked tomato salsa (from the "Pan-seared Fish with Cooked Tomato Salsa" recipe)

Heat oil and add the curry leaves and cumin. When they crackle, add the brown chickpeas, salt and red chilies. Add the tamarind paste, half the cilantro and green chilies. Cook for about 4-5 minutes (adding a few teaspoons of water if too dry). Taste and adjust to your taste preferences. Add the tomato salsa. Sprinkle with remaining cilantro and cover on very low heat for 5 minutes. Serve.

Note: If you do not have prepared cooked salsa, you can add a tomato and half a sliced onion initially to the oil after the curry leaves and cumin and cook on medium heat for a few minutes before adding the chickpeas.

You can also make this with the lighter colored variety of chickpeas.

Pan Seared Fish With Cooked Tomato Salsa

I went and bought avocados from the fresh fruit and vegetable market in Dubai and wanted to use them to make a tomato and avocado salsa. I thought pan seared fish would go well with it. After I was done chopping the tomatoes, I sliced open the avocados and it turned out that each one of them was rotten from the inside!! So much for buying "fresh" fruits and vegetables! Since I didn't want to waste the tomatoes, I decided to make a quick cooked tomato salsa. It turned out quite delicious, considering it only took me 10 minutes to make it. Do give it a try...its yummy and very light.

Calories: Approx. 250-280 per serving

Makes: 2 servings

Ingredients:

For the tomato salsa:

2-3 medium tomatoes, diced

1 medium red onion, sliced into half circles

1 green chili, finely chopped

1/8 tsp cumin powder

Salt, to taste

1/8 tsp paprika (optional)

1 big handful cilantro, chopped

Juice from 1 small lime

1 tsp olive oil

For the fish:

200-250 grams of fish fillet (Mahi Mahi, Tilapia or any white fish), divided into 2 equal portions

2 cloves garlic, finely chopped

Salt and freshly crushed black pepper, to taste

1 tsp olive oil

In a small pot, heat oil and add garlic. Then add the onions and stir fry for 3-4 minutes before adding the tomatoes. Add the green chilies, salt, paprika, cumin and half the cilantro. Cook on medium heat for 5-7 minutes, till tomatoes and onions are soft and have a thick consistency. Squeeze the lime juice on the salsa and sprinkle the rest of the cilantro (saving a little for garnishing later). Cover and keep aside.

Separately, in a flat pan, heat the olive oil and garlic together on a low flame. When the garlic begins to sizzle (but before it starts to brown), increase the heat to medium and add the fish fillets (after sprinkling salt and pepper on one side), spiced side down. Sprinkle the exposed side of the fish with salt and pepper as well. Cook fish for approximately 4 minutes on each side (time differentiates depending on the fillet's thickness) till its flaky and done.

Put a generous portion of the tomato salsa on a plate. Carefully place one fish fillet on top and garnish with a few cilantro leaves. Serve immediately.

Note: Do not keep flipping the fish. Let one side cook completely before turning it over and letting the other side cook.

Asian Bok Choy Slaw

This slaw is perfect as a side for a variety of dishes, especially burgers and other grilled meats. The flavors are bold, yet not over powering or overwhelming. And the best part is the unbelievably low calorie count!

Calories: Only 35 per serving (each serving being 3/4 cup)

Servings: 4-6

1/4 cup rice vinegar

1 tbsp sesame oil

2 tsp sugar

2 tsp dijon mustard

1/4 tsp salt

6 cups bok choy, thinly sliced (including more than half of the white stem)

2-3 cups carrots, shredded

2-3 scallions/green onions, thinly sliced

2 handful cilantro, chopped

1-2 handful roasted peanuts, crushed

Make a dressing with the first 5 ingredients and keep in the fridge. About 10 minutes before ready to serve, combine the other ingredients and then the dressing. Mix well and serve.

Note: Even though I prefer it crunchy, you can mix the dressing with the veggies ahead of time and refrigerate. The flavor will be just as good, but it will lose its crunchy texture.

Minced Chicken with Chilies and Cilantro in Lettuce Cups

A super easy (and healthy) recipe that's high in flavor. A must try!

Makes: 6-8 servings

Ingredients:

500 grams chicken mince

6 garlic cloves, chopped

4 small green chillies, finely chopped

3 red chillies, finely sliced into thin, long sticks

3 stems green onions, sliced into thin, long sticks

1/2 medium sized yellow onion, chopped

1 tbsp fish sauce

2 lime leaves, finely sliced

1/4 bunch fresh mint leaves

1/4 bunch fresh cilantro leaves

Salt, to taste

1/2 medium sized red onion, finely sliced

2 limes, juiced

Iceberg lettuce cups

2 tbsp vegetable oil

Heat oil in a large wok. Add the minced chicken and stir till it starts to turn white. Add garlic, yellow onion and chillies and stir-fry for a minute. Quickly add fish sauce, red onion, lime leaves, herbs and salt. Cook for another minute. Add the lime juice and remove from the stove. Arrange the lettuce cups on a platter and scoop the minced chicken into them. Serve.

Note: While stir frying, add 1 tablespoon of finely chopped ginger, 1 tablespoon of soy sauce, 1 tablespoon of brown sugar and 1/2 teaspoon of rice vinegar to make the wraps more juicy. These ingredients increase the number of calories slightly, but add more flavor.

Warm Zucchini and Tomato Salad

On a day when you want to have something light, yet filling for lunch or a substantial side for dinner, this recipe is for you. Its simple, yet so delicious and juicy. If you're not a big zucchini fan, you can make it with just one layer of tomatoes and it will turn out just as good.

Makes: 4-6 side servings

Ingredients:

3 tbsp extra virgin olive oil

1-2 garlic cloves, chopped finely

Juice of 1 lemon

Salt, to taste

Black Pepper (freshly crushed), to taste

1/2 tsp dried oregano

2 medium sized zucchinis, sliced into 1/2 inch circles

2 medium tomatoes, sliced into 1/2 inch circles

1/2 white onion, thinly sliced

Handful chopped fresh parsley

Preheat oven to 200 C (abut 400 F). Take the first 6 ingredients and mix them well in a bowl. In an oven proof, glass dish place the zucchini and brush half the olive oil and lemon dressing over it. Then, place the tomatoes on top and brush the remaining dressing over them. Garnish generously with onion and chopped parsley. Place in the oven for about 20-25 minutes. Serve hot or warm.

Note: You can add 1/4 cup of fresh grated parmesan cheese to the top before putting it in the oven. The baking time would probably be reduced so as not to burn the cheese.

Red Curry Noodles

I like using whole wheat spaghetti since it is a good source of fiber and tastes really good. This recipe is hearty and comforting and great for a relaxed night in.

Makes: 2-3 servings

150-200 grams whole wheat spaghetti

2 boneless chicken breasts, cut into thin strips

1 tbsp oil

4 lime leaves

2 garlic cloves, chopped

1 tbsp ginger, chopped

1 stem lemon grass, cut into 1-inch long pieces and then smashed

1 tbsp fish sauce (optional)

Salt, to taste (use ONLY if not using fish sauce)

1 cup low fat coconut milk

1 tbsp red curry paste (use less if you do not want it too spicy)

3 cups chicken broth (you can use plain water as well, but broth will add a lot of flavor)

2 handsful scallions/green onions, thinly sliced

1/2 cup fresh mushrooms, sliced (optional)

1 handful fresh cilantro

Juice from 1 large lime (more if you wish)

1/4 cup roasted, chopped peanuts (optional)

Heat the oil and saute the lime leaves, lemon grass, garlic and ginger till soft and then add the chicken. When chicken is slightly brown, add in the fish sauce and 1/2 a cup of stock/water and cook on medium low heat till chicken is almost done. Add the remaining chicken stock and the noodles and heat through. In a separate bowl, mix in the red curry paste with 1/2 of the coconut milk till no lumps remain. Then add this mix into the chicken and stir. Add the rest of the coconut milk and cook on medium heat till the noodles are almost done. Add the mushrooms, scallion and cilantro and cook for a few more minutes. Stir in the lime juice right at the end , garnish with peanuts and serve.

Note: If you feel that you want to make the noodles more soupy, add more stock or water. If you want it thicker, cook it on high heat towards the end.

Eggplant Burgers

I had a huge eggplant sitting in my refrigerator for a few days and wanted to make something different. The following recipe is what I ended up doing and it turned out quite good. Its quite healthy and low on calories. You can serve it with oven baked fries or potato wedges. If you want to make it healthier, replace the regular fries with sweet potato fries. I'm still trying to calculate the final calorie count. Will add that in when I do.

Makes: 4 servings

Patties:

4 large round eggplant slices, each about 1/2 inch thick

2 tbsp olive oil

Salt, to taste

2 tsp balsamic vinegar (optional)

4 hamburger buns

Tomato Salsa:

1 large ripe tomato, finely diced

1/2 small red onion, finely diced

1 green chili, finely chopped

2 tsp lemon juice (or 1 tsp balsamic vinegar)

1 tbsp grated fresh parmesan cheese

Salt, to taste

Black pepper, to taste

Toppings: (all optional)

Lettuce (I did a combination of lettuce and bok choy)

Mayonnaise

Ketchup

Cabbage (thinly sliced)

Parmesan cheese, grated

Take the eggplant slices and sprinkle them with salt on both sides. Place in a colander and set aside for 30 mins.

In the meantime, combine all the ingredients for the salsa and keep aside.

Take the eggplant and squeeze each slice lightly. Heat a grill pan on medium heat and brush with a little oil. Place the eggplant flat on the pan. Grill on both sides till eggplant is soft and moist (but not breaking), switching sides every 2 minutes and brushing with a little more oil each time. When the eggplant is ready (in about 6-10 minutes), drizzle each slice with 1/2 tsp balsamic vinegar and remove from heat.

Assemble the burgers by putting a slice of eggplant on the bottom on a bun. Add the salsa and then the lettuce and parmesan cheese. Serve hot.

Finger Kababs in Tomato-Onion Sauce

Despite having a Pakistani touch, this recipe is nutritious, not too spicy or too high in calories. Its quite easy to make, yet seems like you spent some time preparing it and, therefore, good for entertaining as well.

Ingredients:

For kababs:

400 grams ground beef1/2 medium red onion, chopped

4 tblsp yogurt

1-2 green chilies, chopped

Cilantro-handful, chopped

1/4 tsp garlic paste

1/4-1/2 tsp ginger paste

1/2 tsp cumin powder (optional)

Salt, to taste

For Sauce:

2-3 tbsp oil

2 large tomatoes, diced

1-2 medium red onions, sliced

4-5 curry leaves

1 tsp mustard seeds ('Rai')

2-3 whole green chilies

1/2 tsp garlic paste

Salt, to taste

Red chili powder, to taste

Water, if needed

Combine all the ingredients for the kababs and process in a food processor/chopper till well mixed. Make 'kababs' in the shape of thick fingers and set aside.

In a sauce pot, heat oil on medium heat. Add curry leaves and then the green chilies and mustard seeds. Add in the onions and cook till a little soft. Then, mix in the tomatoes, garlic paste, salt and red chili powder. Simmer on medium heat for about 10 minutes, stirring frequently to make sure the sauce does not burn. Add in the finger kababs one by one and let them cook on all sides, making sure not to break them. Add a little water and cook on medium-low, partially covered, for about 20-25 minutes. If sauce seems too thick, add some more water and cook. If it seems too runny, cook uncovered on high heat for a few minutes. Garnish with cilantro and serve with white rice or chappati.

Baked Lemon and Herb Chicken

This has to be one of the easiest, low calorie chicken dishes I have ever made, but also one of the yummiest! I guarantee that you will love it!

Calories: About 160 per serving

Makes: About 3 servings

Ingredients:

1 chicken with bones, cut into 12 pieces

1 large yellow lemon, zested and juiced

2 large garlic cloves, finely chopped

2 tsp extra virgin olive oil

1 tsp dried parsley

1 tsp dried rosemary

Salt, to taste

Black pepper, coarsely crushed, to taste

1 tsp corn flour mixed with 2 tablespoons of water

Mix the lemon zest, lemon juice, garlic, oil, parsley, rosemary, salt and pepper to make a marinade. Do a taste test to see if the flavor is according to your taste (the salt should be a tad bit on the higher side). Add it to the chicken and let it marinate (preferably for 45 minutes to an hour).

Preheat oven to 325 F. Put the chicken in an oven proof glass dish and place it in the oven. Bake for about 35-45 minutes (till the chicken is no longer pink from the inside or about 165 degrees in the thickest part of the chicken with a thermometer reading). Take out the chicken into a serving dish, minus the released drippings/juices.

In a separate small pan, heat the drippings. Add the corn flour mixture, while stirring constantly to avoid getting lumps. Once the sauce thickens, pour over the chicken and serve hot.

Note: If you feel that the chicken is drying up while baking, you can add 1/4 cup of chicken stock.

You can also use fresh herbs for this recipe. If you decide to do that, blend the marinade well initially before pouring over the chicken.

Spicy Stir-Fry Vegetables with Garlic, Ginger and Lime

My stir-fry vegetables have usually turned out soggy in the past. But this recipe is quite fool proof and the vegetables are crisp and delicious (and of course, healthy). You can add chicken or nuts to the recipe as well and alter the ingredients to your preference.

Ingredients:

Sauce-

1/3 cup chicken or vegetable stock (home made or store bought)

2 tbsp fish sauce

1 tbsp lime juice

5 cloves finely chopped garlic

1 tsp honey (or brown sugar)

1 tsp corn starch, dissolved in 2 tbsp water

1 green or red chili, finely chopped

Vegetables- (a combination of the following, or any other you prefer)

1 carrot, sliced to finger size

1 cup bok choy

1 cup cauliflower pieces

5-6 shiitake mushrooms, sliced (or fresh button mushrooms)

1 cup sliced srping onions

1/2 cup broccoli florets

1 thumb-size piece of ginger, sliced into matchstick size pieces

4-5 tbsp stock

To begin, place all the ingredients of the stir-fry sauce (except garlic and corn starch) into a small saucepan and cook on medium high heat. When it bubbles, add the garlic and cook for another minute. Then add the corn starch and let it cook for 30 seconds and remove from heat. Taste is to check flavor. Add fish sauce if its not salty enough. Add honey if too sour or salty. Add a little more stock if too thick.

In a separate wok or flat-ish pan, heat a teaspoon of oil on medium heat and add ginger, carrots and mushrooms. When this mix dries, add the 4-5 tbsp stock one by one. Cook till carrots are a little soft. Add the cauliflower and cook (covered) for about 4 minutes. Add the remaining vegetables and 1/3 of the stir-fry sauce. After the vegetables have softened a little, add the rest of the stir-fry sauce. Toss and remove from heat. Serve hot.

Note: Do not over cook the vegetables. Only cook them till they are just a little soft but still crispy and crunchy.