Mint & Coriander Chutney (cilantro spread)
(This is a 0 point spread but taste really yummy, you can find these
ingredients in any grocery store)
Ingredients:
2 cups chopped Flat leaf cilantro
1/2 cup chopped fresh mint leaves
1 medium tomato roughly chopped
1 medium onion roughly chopped
4-6 hot peppers (start with one first and then add to your taste, use
with caution)
Juice of 1 lemon
1-teaspoon sugar
1 teaspoon cumin seeds (optional)
Salt to taste
Method:
Grind chopped tomatoes in a blender. Then add the chopped onions with
hot peppers. Once smooth the add rest of the ingredients and grind to a
smooth paste.
Taste for seasonings.
This spread can be used in pita sandwich instead of 1 point hummus, or
in veggie sandwiches, or as a dip for baked pita breads. Use your
imagination. As nothing is cooked it is no points at all. Nutritive
value per tablespoon
calories-10
fat-0.1
fibre-0.2
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Coriander Dip
Serves: 3/4 Cup
Ingredients
4 tsp Sugar
1 tsp Green chili (chopped)
2-3 tbsp Lemon juice
Salt to taste
½ cup Fresh coriander leaves
(Finely chopped)
Method:
Combine all the ingredients together and grind well, cool and serve
garnished with few chopped coriander leaves.
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Tomato Chutney
Makes: 1 cup
Ingredients
2 tablespoons split Bengal gram (chana dal)
1 onion, chopped
3 to 4 curry leaves
2 red chilies
1/4 teaspoon turmeric powder (haldi)
1/4 teaspoon asafetida (hing)
1 cup tomatoes, chopped
1 teaspoon oil
Salt to taste
For the tempering
1/2 teaspoon mustard seeds
2 red chilies
1 tablespoon oil
Method:
1. Wash the dal and keep aside.
2. Heat the oil in a pan, add the washed dal and stir till it becomes
golden brown in color.
3. Add the onion, curry leaves, red chilies, turmeric powder and
asafetida and fry for a few minutes.
4. Then add the chopped tomatoes and fry for about 5 minutes to soften
them.
5. Remove from the fire and cool to room temperature.
6. Put the tomato mixture in a blender, add salt and a little water and
grind to a coarse paste.
The Tempering
1. Prepare the tempering by heating the oil in a small bowl and adding
the mustard seeds and red chilies and frying till the seeds crackle.
How to proceed
1. Pour the tempering over the chutney and mix well.
2. Refrigerate and use as required.
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Yoghurt Chutney
Ingredients:
2 cups yogurt
1 onion (chopped fine)
1 Tomato (chopped)
2 green chillies
1-2 sprigs of coriander leaves
1 1/2 tsp salt
Method:
Beat the yogurt until smooth. Add salt, finely
chopped onions, tomatoes, green pepper and coriander. Mix well.
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GINGER
CHUTNEY
(Serves 1-2 persons)
Ingredients:
1 teaspoon chopped ginger
1\4 cup grated jagary
2 tablespoons chana dal
1 tablespoon urad dal
5 red chilies
1\2 teaspoon mustard seeds
1 teaspoon salt
1 teaspoon tamarind paste ( Tamcon)
A pinch of Asafoetida
1 teaspoon oil
Method:
Fry chana dal, urad dal, mustard seeds, red chilies
and asafoetida in 1 tablespoon oil. Fry till the dals become brown and
the mustard seed split.
Wait till the mixture becomes lukeworm. Then add
salt and grind the mixer into a powder.
Add chopped ginger, grated jaggery, tamarind paste
and water and grind again to a thick paste. Your ginger chutney is
ready.
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Spinach Raita
Servings: 5
Points per serving: 1
Ingredients:
100 gm spinach
1 cup low-fat plain yogurt
1 tsp ginger root
1/2 tsp green hot chili peppers
1 tsp table salt
1/4 tsp black pepper
Method:
1. Steam chopped spinach.
2. Beat the yogurt, add chopped ginger and chilli peppers, salt and
pepper to taste and mix well.
3. Put in the fridge to cool.
Serve cold
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Yogurt Dip
Points per serving: 1
Serving: 4
Ingredients:
2 cup plain fat-free yogurt
2 tsp onion(s)
3 tsp celery
1 1/2 Tbsp bell pepper(s)
1 tsp table salt
Method:
Tie the yogurt in a muslin cloth to drain
the water out, about 1 hour.
Add the remaining ingredients and mix well.
Serve cold with capsicum, celery or carrot sticks.
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Yogurt
dressing
Points per serving: 1
Serving: 8
Ingredients:
3/4 cup low-fat plain yogurt
1 tsp sugar
3 Tbsp ketchup
1 tsp chili sauce
2 tsp onion(s)
1 Tbsp bell pepper(s)
1/2 tsp green hot chili peppers
1 tsp table salt
1 tsp yellow mustard seed powder
Method:
Mix all the ingredients together nicely.
Refrigerate and use the same day.
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Pesto
Number of servings: 6
Points per serving: 2
Ingredients:
2 oz basil
1 1/2 Tbsp pine nuts
1 clove garlic clove(s)
1/4 cup Kraft Shredded Parmesan Cheese
1/8 cup Eden Selected Extra Virgin Olive Oil
2/3 cup low-fat plain yogurt
2 tsp table salt
Method:
Put basil, pine nuts, garlic and a pinch of
sea salt in a mortar and pound it to a paste with a pestle. Gradually
work in the cheese, and then gradually stir in the oil. Place the yogurt
in a small serving bow and stir in 3-4 table spoon of pesto. Cover with
plastic wrap and chill until required.
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