Baked Vegetable Curry

Kababs Indian Style  

Spinach Curry

Ingredients:

Country greens or spinach: 1 kg
Onions: 2
Green chillies: 4
Oil- 2-3 tsps

Mustard seeds: 1 tsp
Garlic: 2 flakes
Dry red chillies: 6
Jeera: 5 gm
Tomatoes: 2 medium (chopped fine)
Urad dal: 1 tsp
Turmeric powder: 1 pinch

Method:

Clean and wash greens thoroughly. Cut onions roughly and slit green chillies.

Blanch the spinach with onions and green chillies.

Stop the cooking with cold water.

Make a puree of the greens.

Heat oil add mustard seeds, chopped garlic, dry red chillies, and urad dal.

When they crackle, add fresh tomato and turmeric powder.

Add the puree of greens, salt and tamarind extract and boil. Check for seasoning.

Serve with steamed rice.

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Spinach and cheese recipe
(this is the low points version)
 

Ingredients:

1 pound fresh or thawed frozen chopped spinach
1 small onion, cut into 4 pieces
1 tsp chopped fresh ginger
1 teaspoon salt or to taste
1/2 teaspoon turmeric
1/2 tsp cayenne pepper
1 cup water
1 1/2 cups paneer
1 tsp vegetable oil
1/2 teaspoon cumin seeds
 

Method:

In a heavy saucepan, mix the spinach, onion, ginger, salt, turmeric, cayenne pepper and ½ cup of water. Bring it to boil, reduce the heat, cover the lid and steam for 5 minutes or until the greens are soft, set aside to cool.

In a blender, coarsely grind the cooled spinach mixture.
Return the spinach mixture to the pan and stir in the remaining water. Cover with lid and cook on medium heat until the spinach is simmering. (Be careful, spinach tends to splatter and can burn).

Reduce the heat and simmer for 10-15minutes, longer cooking time adds flavor to the spinach.
Meanwhile, stir fry the paneer cubes with help of cooking spray.

Remove the spinach from the heat, add the paneer and stir. Simmer for another 5-6 minutes. Remove from heat.

To prepare the seasoning: In a small frying pan, heat the oil over medium heat, add the cumin seeds and cook until they turn golden brown, a few seconds. Carefully add this seasoning to the spinach, stir and cover with lid. Let it stand 5 minutes until ready to serve
 

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Mattar Paneer
3 points per ½ cup serving,
Serves 4
 

Ingredients:

2 cups frozen peas
1 cup paneer pieces cubed( made from low fat milk)
1 onion quartered
1 tsp fresh ginger
2 tab spoon vegetable oil
½ tsp cumin seeds
1/2 cup tomato sauce
1/3 cup plain nonfat yogurt
¼ tsp turmeric powder
2 tsp coriander powder
½ tsp chili powder
2 cups water
1 tsp salt
1/2 tsp garam masala
2 tbsp chopped coriander leaves or cilantro
 

Method:

In a blender grind together onion and ginger to a smooth paste with the help of little water. Keep aside.

Heat 1 tbsp oil in a nonstick pan over medium heat, add cumin seeds when they crackle add the onion mixture and cook till most of the liquid is evaporated. Add the left over 1 tbsp of oil and cook till the mixture is brown. Keep stirring to avoid sticking to the bottom. Add tomato sauce and cook.

Smooth out the yogurt by whipping. Slowly add to the onion mixture a little at a time. Add turmeric, coriander powder and chili powder. Cook until all the liquid is evaporated and the mixture separates from the sides and is thick. Stir occasionally.

Add water, peas and salt. Bring to boil with the flame reduced to simmer for 10-12 minutes till it reduces a little. Add paneer and simmer for 5-7 minutes. Add garam masala and coriander leaves. Mix nicely. Serve hot.
 

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Indian Barbeque

Ingredients:

For Marinating:
1 teacup fresh Yogurt
3 Teaspoon Tandoori Masala Powder
11/2 teaspoon ginger garlic paste
salt to taste

Other Ingredients:

.
2 bell pepper (any kind will do I like green the best)
2 Tomatoes
2 Onions
4-5 Baby corn
3-4 baby potatoes

For marinating:

Take the thick yogurt and add the tandoori masala, ginger and garlic paste and salt to taste. Mix well.

Cut all the vegetables into thick squares or chunks. Take everything on a deep dish and pour the marinate over the vegetables. Keep aside for 20-30 minutes.

Insert the vegetable pieces onto skewers. Alternate the vegetables. Cook on the BBQ (I prefer coal one) for 4-8 minutes.

Serve hot with Green Chutney (posted earlier), tomato ketchup and Tabasco sauce.

U can use the leftover vegetables or make extra ones for sandwich or wraps. They taste delicious
 

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Cauliflower Curry (South Indian Style)

Ingredients:

Cauliflower (only florets): 1 ½ lbs

Oil: 2 tabsps
Mustard seeds: 8 1tsp
Onions (chopped): 3
Salt to taste
Black peppercorns (freshly ground): 1tsp
Curry leaves: 1 sprig
Urad dal: 1 tsp
Dry red chillies: 8

Method:

Heat oil in a nonstick pan, add mustard seeds, urad daal and dry red chilies. Stir over medium heat until mustard seeds begin to crackle. (be careful).

Then add chopped onions and saute till translucent. Add cauliflower, salt and crushed peppercorns. Cover and cook until the cauliflower is done.Finish with curry leaves.

Check for seasoning.  Serve hot with Indian roti.

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Baked Vegetable Curry

Points per serving: 2

Serves 8

Ingredients:

2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower, and green peas)

2 chopped onions

4 tablespoons chopped capsicum

2 chopped tomatoes

½ to 1 teaspoon chilli powder a pinch garam masala

2 tablespoons chopped coriander

4 tablespoons grated paneer plus a little extra for topping

1.5 teacups tomato gravy

4 teaspoons oil

Salt to taste

Method

1. Heat the oil and fry the onions for ½ minute.

2. Add the capsicum and tomatoes and fry again for 2 minutes.

3. Add the vegetables, chilli powder, garam masala, coriander and salt and cook till vegetables are done.

4. Sprinkle a little grated paneer over it. Bake in a hot oven at 200C for 10 minutes. Serve hot.

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Vegetable and Spinach Curry

Points per serving: 1

Serves: 6

4 teacups chopped spinach

2 tablespoons gram (chana) daal

100 grams chopped mixed boiled vegetables (French beans, carrots, cauliflower, and green peas) u can use canned vegetables too

1 chopped tomato

1 chopped onion

25mm. piece ginger, minced ½ teaspoon turmeric powder

1 teaspoon coriander powder

1 teaspoon chilli powder

2 teaspoons oil

Salt to taste

Method:

1. Soak the daal in water for 3 hours. Drain.

2. Heat the oil and fry the onion for 3 minutes.

3. Add the vegetables and tomato and fry again and 3 minutes.

4. Add the ginger, turmeric, coriander and chilling powders and salt and mix well.

5. Add the soaked daal and cook for 2 minutes. Add the spinach and cook for 2 minutes while stirring continually.

6. Cook the mixture in a pressure cooker until 2 whistles. Mash the mixture with potato masher.

7. Serve hot.

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Lentil Koftas

Number of servings: 4

Points per serving: 6

 

Ingredients:

1 medium onion(s)
2 medium carrot(s)
2 medium stalk celery
2 clove garlic clove(s)
1 tsp green hot chili peppers
4 1/2 tsp curry powder
1 cup dry pink lentils
2 Tbsp canned tomato paste
1/3 cup Old London Bread Crumbs, Plain
2 Tbsp cilantro
1/4 tsp Garam masala
6 tsp vegetable oil

Salt as per taste

Method:

Heat 4 tsp of oil in a large pan and gently sauté the onions, carrots, celery, garlic and chilli, stirring frequently. Add curry powder or paste and the lentils and cook, stirring constantly for 1 minute.

Add the tomato paste and bring to boil with some water. Reduce heat, cover and simmer for 20 minutes or until the lentils are tender and all the liquid has been absorbed.
Remove from heat and cool slightly. Add the breadcrumbs, cilantro and seasonings to taste. Mix well and let it cool. Shape into rounds about the size of golf-balls.

Place the balls in lightly greased cookie sheet, drizzle with remaining oil and sprinkle with little garam masala, to taste. Cook in a preheated oven at 350 degree F or 180 degree C for 15-20 minutes or until piping hot and lightly golden in color.
Serve hot with yogurt dressing

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Kababs Indian Style

Number of servings: 4

Points per serving: 6

Side Dishes | bell pepper is orange color cut into chunks.
Mango is peeled, pitted and cut into cubes. paneer is cut into cubes.

Ingredients

8 medium cherry tomato(es)
1 medium bell pepper(s)
3 item canned pineapple slices (rings) in juice
1 item mango(es)
6 oz paneer
2 Tbsp fresh lime juice
2 Tbsp red chili sauce
1 Tbsp vegetable oil
1 Tbsp honey
1 Tbsp water
1/4 tsp ground cumin
1 tsp table salt
1/4 tsp black pepper
8 florets Hanover Cauliflower Florets

Method:

For glaze: combine lime juice, chilli sauce, vegetable oil, honey, water, ground cumin, salt and pepper to taste. Mix well and set aside.

Thread the tomatoes, orange bell pepper chunks, cauliflower florets, pineapple pieces, mango cubes and paneer cubes on to 4 skewers.
Brush the kababs with the glaze and cook on a medium grill, turning and brushing frequently with the glaze for 10-12 minutes. Serve with simple salad , bread or cooked rice.

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