Oats 'n Honey Granola Bars

A healthy and low calorie snack, yet so delicious and fun, that my 2 and a half year old son and I enjoyed it equally! :)

Makes: 18-20 bars

Calories: About 125 per bar

Ingredients:

2 cups oats

1 cup flour

1/2 cup shredded coconut

1/8 cup sugar

1 tsp baking soda

1/4 tsp salt

1/3 cup vegetable oil

1/3 cup honey

1/4 cup raisins, chocolate chips or any kind of nuts you prefer (optional)

Preheat oven to 375 F (190 C). In a bowl, mix all the dry ingredients and then add the oil and honey. Mix well, preferably with your hands (otherwise it may crumble), until it is blended well and sticky. Add the raisins, chocolate chips or nuts. Firmly press evenly into a shallow baking dish. Bake for 10-15 minutes till it seems a bit puffy and still soft. Do not wait for it to get too brown or they will be too hard. Take out of the oven and cut into bars while still soft. Wait for it to cool and harden completely before serving.

Healthy Chili

Not only do I love chili, but I also find it quite filling even when I eat only a little. So its good if you are trying to watch your food intake. Everyone has their preferences as to what their chili should taste like, but this is the healthiest one I have come across. Please feel free to alter is according to your taste.

Serves:4

Calories: About 300 or so for 1 and a half cup of chili.

Ingredients:

1 tsp olive oil

1 medium onion, chopped

3 cloves garlic, chopped

400 grams lean ground beef/chicken/turkey

1 can crushed tomatoes

4 oz tomato sauce

2 cans red kidney beans

1 tsp cayenne pepper

1/2 tsp chili powder

1-2 tsp cumin powder

salt, to taste

1/2 sachet taco/chili seasoning (optional)

Heat oil in a pot over medium heat. Add onions and garlic and cook, stirring frequently, till soft and golden. Add the meat and taco seasoning (if using) and saute for a few minutes till brown. Add the kidney beans and cook on medium-low heat for 4-5 minutes. Add the crushed tomatoes, tomato sauce, cayenne pepper, chili powder and cumin. Cook on medium-low heat for 15-20 minutes (or longer if you have more time).

Serving suggestions: Serve with chopped onions, shredded cheddar cheese and green chilies in vinegar. A fun way to serve it to children is to make a "chili dog" station. Line up hot dog buns, hot dogs, chili, ketchup, mustard, shredded cheddar cheese, onions (and anything else they like) and let them build their own dogs. In fact, I have done this for football (or other sports) parties for adults and they love it as much as the kids!

Chicken With Grape-Shallot Sauce

You have to be a little bit adventurous for this recipe. Shallots and grapes together are not for everyone. But keep your mind and taste buds open, and you will like it. Don't be intimidated! :)

Serves: 2

Calories: About 330 per serving

1/8 cup flour

2 skinless and boneless chicken breasts

Salt, to taste

1/8 tsp black pepper, or to taste (coarsely ground preferable)

5 tsp olive oil

1/2 cup shallots, thinly sliced (if shallots not available, use regular white onions-not red)

1/4 tsp garlic paste

1 cup green or red seedless grapes, halved lengthwise

1 and a half cups chicken broth (homemade or store bought)*

1 tablespoon parsley, chopped

Sprinkle salt and pepper on the chicken and dredge in flour on both sides (reserve the left over flour). Heat 3 tsp oil in a skillet on medium high and add the chicken breasts. Cook for 2-4 minutes on one side and then reduce the heat to medium. Turn the chicken breasts over and cook for another 3-4 minutes. Transfer to a plate.

In the same skillet, add the remaining 2 tsp of oil. Add shallots, stirring frequently, till light brown. Add the garlic and cook for a few minutes. Then, add the grapes and cook till just starting to get brown. Add 3 tsp of the reserved flour and let it coat well. Slowly add the chicken broth and cook on reduced heat, stirring occasionally, for about 8-10 minutes till sauce is reduced. Season with a little salt and pepper, if needed. Stir in the parsley and add the chicken breasts into the sauce. Cook till chicken heated through completely (about 2-3 minutes). Serve with sauce on top.

*You can also add half a cup of grape juice. If you do, reduce the chicken broth to just one cup.

Serving suggestion: Serve with garlic green beans on the side.

Garlic Green Beans And Mushrooms

Serves: 4

Calories: About 100 per serving.

500 grams green beans, steamed (or put in boiling water for 3 minutes and then in ice cold water)

7 cloves of garlic (2 cloves sliced thinly and 5 cloves finely chopped)

2 tbsp olive oil

1 cup fresh mushrooms, sliced

1/2 tbsp butter (optional)

salt and pepper, to taste

Heat oil in a wok on medium heat and add the sliced garlic till very light brown. Add the chopped garlic, let it cook for a minute and then add the green beans and mushrooms. Add butter, salt and pepper and cook for about 2-3 minutes. Serve.

Note: If you are out of mushrooms, don't fret. The dish tastes just as good without them! :)

Thai Chicken And Basil Curry

A delicious, yet light curry that's not too high in calories.

Serves: 2

Calories: About 250 per serving without rice and about 400 with rice. Calorie count would be lower if using shrimps.

Ingredients:

2 boneless chicken breasts, cut into strips (or 400 grams peeled and deveined shrimps)

3/4 - 1 cup fat free or light coconut milk

4 tbsp rice vinegar

4 tbsp soy sauce

1 tbsp fish sauce (optional)- if not adding fish sauce, add very little salt

1 tsp red pepper flakes

1 stalk lemon grass, sliced into 1 inch pieces and smashed

2 thai red chilies, whole

2-4 thai lime leaves (optional, but highly recommended for fragrance and flavor)

1 medium onion, chopped

2 tbsp fresh ginger root, minced

3 cloves garlic, finely chopped

1 cup fresh mushrooms (shiitake or button), sliced

3-4 green onions, finely sliced

1 cup fresh basil leaves, chopped

1 handful cilantro, chopped (optional)

In a bowl, mix the coconut milk, soy sauce, rice vinegar, fish sauce (or salt) and red pepper flakes. In a wok, heat oil over medium-high heat. Stir in onion, ginger and garlic and cook until light brown. Add lime leaves, lemon grass, whole red chilies and then the chicken. Cook for about 3 minutes and then stir in the coconut milk mixture. Cook till chicken is done - about 15-20 minutes (5-10 minutes, if cooking with shrimp). Mix in the mushrooms, green onions and basil. Cook until heated through. If the sauce looks too watery, you can add some corn flour (i.e. 1 tsp corn flour with 2 tbsp water). If the sauce seems too thick, add some water. Serve with steamed white rice.

Suggestion: Add is any veggies you wish.

• 
  

Roasted Okra

Okra is a good source of fiber, folic acid, vitamin B6 and other nutrients but it is generally fried or cooked in a lot of oil, which the okra absorbs. This recipe uses barely any oil and couldn't be easier, but does not disappoint as far as taste is concerned. A delicious and healthy side dish!

Serves: 2 (about 60-65 calories per serving)

Ingredients:

18-20 okra pod, sliced 1/3 inch thick

Olive oil/oil spray

Salt, to taste

Black pepper powder, to taste

Chat masala, to taste (optional)

Preheat oven to about 425 F (220 C). Line a baking sheet/tray with foil and spray with oil. Arrange okra in one layer and spray over it with oil (or drizzle with a little olive oil). Sprinkle with salt, pepper and chat masala. Bake in the oven for 10-15 minutes. Then broil for a minute (keep a close eye on the okra because it can burn easily). Take out into a dish and cool for a couple of minutes before serving.

Serving suggestion: Pour 'raita' over the okra. For raita: take 1/2 cup of yogurt and add 1/2 tsp garlic paste and salt (optional: cumin powder, red chili powder, black pepper powder). Add a little water to make yogurt a bit thinner in consistency (but not too watery).

Mahi (Fish) Pulao

Yes, yes, I know....rice has to be avoided, but I can't help it, I'm a big fan! I got this recipe from my mother, who got it from her friend's mother. I have altered it a little to make it a bit healthier. It is VERY simple to make but takes just a little bit longer than most of my recipes. It's totally worth it though, and people think you've slaved over it all day! Also, it doesn't require too much oil (unlike most desi food), so it shouldn't be something you feel too guilty about...besides the rice, of course!!

Makes: 4-6 servings*

Ingredients:

Fish:

1 kg fish fillets, cut into 2 inch wide pieces

4-5 tbsp lemon juice

salt, to taste

1/2 tsp red chili powder

1/2 tbsp garlic paste

1/4 tsp turmeric (haldi) powder

1/2 tsp coriander (dhania) powder

1 heaped tbsp gram flour (besen)

Masala:

1 kg green onions, thinly sliced

1 kg tomatoes, chopped

6-12 tbsp olive oil (or regular oil and you can use more of it if you wish, but I find this quite sufficient)

2 tbsp garlic paste

salt, to taste

1 tbsp (or to taste) red chili powder

1/2 tbsp turmeric (haldi) powder

4 whole peppercorns

2 whole black cloves

1 bunch cilantro/green coriander leaves, chopped

6-8 whole green chilies

1-2 tbsp yogurt (only to be used if the masala seems too dry)

Rice:

3-4 cups basmati rice, soaked in water about 15-20 minutes before you start to cook them, then drain before cooking

2 handsful green onions, thinly sliced

2-3 tbsp olive oil

4 whole peppercorns

4 whole black cloves

1/2 tbsp garlic paste

1/2 tsp turmeric (haldi) powder (to give a yellow color to the rice, which doesn't really show in the picture I have put up)

salt, to taste

6-8 cups water

For the fish, mix the lemon juice, salt, red chili powder, garlic paste, turmeric, coriander powder and gram flour together. Add it to the fish and let it marinate for about 30 minutes. Then shallow fry in hot oil on relatively high heat till golden brown. Do not overcook the fish because it will be cooked a little bit more later. Keep aside.

While the fish is marinating, make the masala. Heat the olive oil and add the peppercorn and cloves till they crackle. Add the green onions and garlic. Saute for a couple of minutes and then add the tomatoes and the rest of the ingredients, except the cilantro, green chilies and yogurt. Let it cook on medium heat for about an hour, giving it a stir every so often to make sure it doesn't burn from the bottom. The onions and tomatoes will wilt considerably and reduce to about half the amount you started off with. After about an hour, add the cilantro and the green chilies (and yogurt only if the masala seems to be too dry, which it usually isn't). Give it a taste to make sure the salt, etc is adequate. Let it simmer on low heat for about 15 minutes. Add the fried fish, give it a quick stir and then let it sit, lid on, on the lowest flame/heat possible till ready to serve.

For the rice, heat the oil in a pot and add the peppercorns and cloves. Add the garlic paste and green onions. Add the rice and give it a stir and then add the water (6 cups for 3 cups of rice, 8 cups for 4 cups of rice). Add the turmeric and salt. Cook till water evaporates and rice is done.

Serving suggestion: Spread the rice on a large platter and then lay the fish and masala mix on top of it.

*This recipe can easily be halved or doubled.

Baked Fish With Chili-Garlic Sauce

We went to the fresh fish market the other day and found an amazingly fresh whole Sea Bass. I used a recipe I found online, altered it slightly and it turned out fantastic!

I used a big banana leaf to wrap the fish in to bake (aluminum foil would work just as well) and not only was it fragrant, but the presentation looked pretty impressive too without having to do much. Sadly, my camera ran out of battery, so I don't have a picture, but I am posting one that I found online which looks a little bit similar to the fish I made.

Ingredients:

1 (about 2 kg) whole fresh fish, scaled and cleaned from the inside and with vertical slits (head to tail) about 1/2 inch apart on both sides of the fish.

6 tbsp oyster sauce

6 tbsp soy sauce

10 cloves garlic, chopped

1 tbsp fish sauce (optional)

2-3 tbsp brown sugar

1/2 tsp black pepper (powder or coarsely ground)

3 tbsp lime juice

3-5 thai chillies (I mixed red and green for color), sliced

1 stalk lemon grass, sliced and smashed (optional)

Handful fresh cilantro/coriander leaves

1 lemon, sliced

Banana leaf or aluminum foil

For the marinade, mix together oyster sauce, soy sauce, garlic, fish sauce, brown sugar, black pepper, lime juice, chillies and lemon grass in a bowl.

Line a baking tray with aluminum foil and put the banana leaf on top (or another piece of aluminum foil). Place the fish on top and pour about 4 tbsp of the marinade on one side, making sure that the marinade goes into the slits you have made. Flip over the fish and pour about 3 tbsp of the marinade on this side. Then, put about 2 tbsp of the sauce inside the fish (reserve the leftover marinade). Cover with the banana leaf and use toothpicks to secure the leaf into place.

Preheat oven to 375 F and bake the fish for about 25-30 minutes, depending on the size of the fish (till opaque from the inside, not pink). Take out the fish, open the banana leaf and pour the remaining marinade over the top. Place the cilantro in bunches around the fish and the lemon slices on top as well as side. Put the fish under the broiler for about 5-8 minutes (or till the fish is slightly crispy from the top). Serve on the banana leaf.

Lemongrass Chicken

I tried this for the first time today and it turned out great! The flavors are simple, yet so SO good! I'll definitely be making this again.

Makes: 2-3 servings

Ingredients:

2 big chicken breasts, cubed

1-2 tsp ginger, chopped

2-3 cloves garlic, chopped

2-3 thai red chillies, chopped

2 stalks lemongrass, finely chopped and then smashed flat with a knife

1 cup chicken broth (recipe posted earlier or store bought) + 1 cup water

1 and a half cup scallions/ green onions, sliced

1 cup green beans, cut into 1-inch pieces (optional)

1/4 tsp black pepper powder

1 tsp salt

2 tblsp peanut oil (or any other oil)

2 tsp + 1 tsp lime juice

1 tsp corn flour, mixed with 2 tblsp water

Handful cilantro

In the chicken cubes, add pepper, 1/2 cup scallions, lemongrass and 1 tsp lime juice. Keep aside for about 30 minutes.

Heat a wok and then add oil. When heated, add the ginger and garlic and saute till golden brown. Add the chicken mixture and stir fry for about 3-4 minutes.

Add the red chillies and stir fry for another minute. Then add the chicken broth and water. Cook till chicken is done (about 5-7 minutes). Add the remaining scallions and green beans and season with salt. Cook for a minute and then add the lime juice and quickly mix in the corn flour and water mixture. Add the cilantro and mix well. Turn the stove off and cover the wok. Serve after 2 minutes while still hot.

I served it with garlic fried rice but you can serve it as is if you are avoiding carbs. :)

Oven 'Fried' Chicken

Great recipe! A must try, especially if you are a fried chicken lover like me.

Ingredients:

1 chicken, cut into 8-10 pieces

1/3 cup yogurt

1 cup skim milk

1/2 tsp garlic paste

1-2 tsp hot sauce (optional)

1-2 tsp vinegar (optional)

1/2 tsp + 1/2 tsp salt

1/2 cup whole wheat flour

1/4 tsp + 1/4 tsp black pepper

1 cup corn flakes, crushed

1 handful oats (optional)

cooking oil spray (or olive oil and an oil brush would do just as well)

In a large bowl, whip together the yogurt, milk, garlic paste, hot sauce, vinegar and 1/2 tsp salt. Add chicken, cover and let it marinate in the fridge for at least 30 minutes.

Preheat oven to 400 F (about 200 C).

In a flat plate, mix well the flour, 1/2 tsp salt and 1/4 tsp pepper. In a separate plate, toss together the crushed corn flakes, oats and 1/4 tsp pepper.

Take a piece of chicken from the milk-yogurt marinade bowl and coat it in the flour mixture. Next, lightly dip it in the marinade bowl again and then cover it with the corn flakes. Repeat with all the pieces of chicken.

Place a grill on a baking sheet and lightly coat with the oil spray. Place the chicken on it and lightly spray on top of the chicken. Put it in the oven for about 35-45 minutes (till a thermometer insert reads about 160 degrees or till the chicken is no longer pink on the inside). Do not over cook or else the chicken will dry out, both from the inside and from the outside.

Serve hot.

Alternative suggestions:

I have tried mixing crushed whole wheat crackers as the coating for the chicken (with, or in place of, the corn flakes). They work quite well combined with the corn flakes. On their own, the crackers sometime become soggy.

Another thing I tried, which turned out amazing, was finely chopped walnuts (in place of the corn flakes). Walnuts have fat in them, but it is good fat, so no need to feel guilty!

Homemade Whole Wheat Pasta

I think I could eat pasta everyday! I love it but I just wish it was good for me. I have switched to whole wheat pasta and I don't feel like I am really compromising on the taste. In fact, the flavor is very close to the regular pasta variety. Making pasta at home IS a bit of an effort but a lot of fun and definitely better to taste. I have a manual pasta machine at home, so it is a bit easier to roll it and cut it out, but a rolling pin would be just as good. Be brave and do try and make it yourself, even if it is only once! :)

Makes: 6 servings

Ingredients:

3 cups whole wheat flour (if it is your first time making pasta and you are a bit nervous of the taste and outcome, try using 1 and a half cups of whole wheat and 1 and a half cups of regular flour)

1/2 tsp salt

4 eggs

2 tsp olive oil

Mix the flour with the salt on a flat, clean surface. Make a hollow center and pour in the olive oil. Break the eggs into the hole one at a time, while quickly mixing with a fork until the dough is wet enough to bind. Knead on a slightly floured surface until dough it stiff. If your flour is a little bit old, it could possibly have dried out and may need a few tablespoons of water while kneading. Cover and let stand for about 30 minutes.

Roll out dough by hand with a rolling pin of use a pasta machine to achieve desired thickness of noodles (I used my pasta machine at the number 5 thickness setting). Cut into preferred width, shape and size. Allow pasta to dry on a cooling rack for at least 15 minutes to avoid having it to clump and stick together.

If you don't have a pasta machine, roll out the pasta dough with a rolling pin evenly on a lightly floured, flat surface to your desired thickness. Cut off the uneven edges to make a rectangle or square. Then, roll the flat dough like a cigar. Cut cross sections of the rolled up dough (like you would when making pinwheels, only thinner). Voila! Your pasta noodles are ready.

Tip: I find that a pizza cutter is a very convenient and efficient tool to cut pasta.

To cook fresh pasta: Bring a pot of salted water to a boil and drop in the water. Cook for 3-4 minutes (or till the pasta floats to the top) and drain. Do try the pasta before you drain it since the cooking time would depend on the flour you used and the thickness of your pasta.

Good Luck!

Spicy Chicken and Eggplant

I had a big eggplant lying around in the fridge and wanted to use it but didn't feel like making the typical grilled variety. So, I looked up a few recipes, combined them, altered them and came up with my version of them. It's simple, yet delicious. And the best part is, it's low on calories. I served it with homemade fresh whole wheat pasta. You can serve it with store bought whole wheat fettuccine (or the regular kind, if you're splurging!).

Ingredients:

450 grams (1 lb) fettuccine (homemade or store bought), boiled

1 large eggplant, cut into 1/2 inch pieces

5 tbsp olive oil

3 cloves garlic, finely chopped

1 tomato, cubed

2 scallions/ green onions, sliced

1 tsp red pepper flakes

500 grams boneless chicken breast, thinly sliced

1 cup chicken stock/broth (recipe posted earlier or store bought)

1 1/2 -2 tbsp tomato paste

1 tsp vinegar (optional)

salt and pepper, to taste

Handful fresh basil or 1 tsp dried basil (optional)

Heat half the olive oil in a pan and add half the garlic. Saute for about 30-45 seconds, then add the eggplant and cook for 2-3 minutes, while stirring. Add the tomato and cook for about 3-4 more minutes and then add the green onions. Remove from pan after cooking for a minute.

In the same pan, add the remaining oil and garlic. Add chicken and saute for about 4-5 minutes and then add the eggplant back into the pan. Cook for a few minutes.

In a bowl, mix the tomato paste, chicken stock, vinegar and red pepper flakes. Add into the chicken and eggplant mix and add the basil, salt and pepper to taste. Cook till sauce is thickened. Remove from heat and pour over your pre-cooked/boiled fettuccine. Garnish with plenty of chopped parsley, if desired.

Suggestion: After draining the pasta, post boiling, I try and boost its flavor by adding either grated parmesan cheese or any kind of pesto I have on hand. You can season it with whatever you prefer, or nothing at all! But do remember to add salt to the boiling water before putting pasta in it.

Chocolate-Banana Wontons

Yes, i know... another dessert! But I can't help it. I made this recently and it was a big hit. Again, its not super low on calories but nothing over the top either. And as promised, super easy to make!

Makes: 6

Ingredients:

18 square wonton wrappers

1 banana, diced

5-6 tablespoons chocolate bits (I used crumbled Flake, but you can use whichever you have on hand or even chocolate chips)

1 tbsp powdered sugar (optional, for sprinkling/dusting)

Preheat over to 350 F. Coat a baking sheet with cooking spray (to cut down on the oil/spray, use parchment or wax paper and then lightly coat with spray).

In a bowl, combine bananas and chocolate.

Take 3 wonton wrappers and place on top of each other on a flat surface. Drop 1 tsp of the banana-chocolate mixture in the middle of the wrappers. Dip your finger in water, moisten the edges of the square and fold over to form a triangle. Then, press to seal. Make 5 more such triangles.

Place the wontons on the baking sheet and bake till golden brown, about 10-12 minutes. Dust powdered sugar over wontons before serving warm so that the chocolate inside is still gooey.

Serving suggestion: I served these with strawberries and bananas on the side. I also cooked up a sauce with cut up strawberries and bananas with a little water and sugar and added a splash of cream after it cooled (but it's just as great without it).

Indulge! :)