Avial

Avial

By  Chef Shantanu Gupte
From   Health Mange More

Prep: 15 minutes

Cook: 20 minutes

Method: Easy

Course: Main Course

Type: South Indian

Key Ingredients:

A favourite of the South Indians, this mixed vegetable dish is full of flavour

Ingredients

  • Medium carrot 1
  • Ash gourd (petha) ¼
  • Medium raw banana 1
  • Drumsticks 2
  • Medium potatoes 2
  • String beans 7 to 8
  • Salt to taste
  • Turmeric powder ¼ tsp
  • Coconut oil 1 tbsp
  • Cumin seeds 1 tsp
  • Mustard seeds 1 tsp
  • Curry leaves 15 to 20
  • Fresh coconut, scraped ½ cup
  • Red chilli powder ¼ tsp
  • Green chillies, chopped 1 tsp

Methods

  • Peel carrot, ash gourd, raw banana, drumsticks and potatoes and cut into 1 inch pieces. String the beans and cut into 1 inch pieces.
  • Boil these vegetables in sufficient water with salt and turmeric powder in a deep non-stick pan till just done. Drain and set aside.
  • Heat coconut oil in a non-stick pan, add cumin seeds and mustard seeds and saute till seeds splutter.
  • Add curry leaves, coconut, salt, red chilli powder and green chillies and mix well.
  • Add boiled vegetables and toss till all the vegetables are well coated.
  • Transfer into a serving bowl and serve hot with rice and sambhar.

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Apple Coleslaw

Apple Coleslaw

By Chef Shilarna Vaze (Chinu)
By Firangi Tadka

Prep: 25 minutes

Cook: 0 minutes

Method: Easy

Course: Main Course

Type: South Indian

Key Ingredients:

  • Apple

Crunchy and delicious this coleslaw makes a wonderful side dish or even sandwich filling

Health Tips:

Vegetarian mayonnaise

Ingredients

  • Medium red apples (seb), peeled, cored and cut into thin strips 2
  • Medium cabbage (pattagobhi), cut into thin strips 1
  • Carrot (gajar), cut into thin strips ½ cup
  • Medium onion, thinly sliced 1
  • Egg 1
  • Sugar 1 tsp
  • Salt to taste
  • Black pepper powder ½ tsp
  • Mustard paste (rai ka paste) 1 tsp
  • Lemon juice ½ tbsp
  • Oil 1 cup
  • Vinegar (sirka) 1 tsp

Methods

  • To make mayonnaise, put egg, sugar, ½ tsp salt, pepper powder, mustard paste, lemon juice and 2 tbsps of oil in a mixer jar and blend. Pour remaining oil gradually while running the mixer (If you want a thinner consistency of mayonnaise add less oil). Once done, add vinegar and mix. Transfer into a bowl.
  • Take apple strips, cabbage, carrot and onion in a salad bowl and mix well. Add mayonnaise and salt and mix well. Transfer into a serving bowl and serve.
  • This can be used as a filling for sandwiches as well.

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Apple Yogurt Slush

Apple Yogurt Slush

By Chef Shilarna Vaze (Chinu)
By Firangi Tadka

Prep: 10 minutes

Cook: 0 minutes

Method: Easy

Course: Main Course

Type: South Indian

Key Ingredients:

  • Apple
  • Hung yogurt

Apples and hung yogurt blended together to make a delicious slush

Health Tips:

Low fat yogurt

Ingredients

  • Apples, peeled, cored and cut into cubes 2 cups
  • Hung yogurt (chakka) 1 cup
  • Lemon juice 1 tbsp
  • Nutmeg, grated 1 tsp
  • Sugar ½ cup
  • Cinnamon (dalchini) powder ½ tsp
  • Ice cubes 10

Methods

  • Pour lemon juice over apples to prevent them from turning black. Put apples, hung yogurt, nutmeg powder, sugar, cinnamon powder and ice cubes in a mixer jar and blend till smooth.
  • Pour into serving glasses and serve chilled.

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Classic American Chicken Burger

Classic American Chicken Burger

By Chef Shilarna Vaze (Chinu)
By Firangi Tadka

Prep: 15 minutes

Cook: 15 minutes

Method: Easy

Course: Main Course

Type: South Indian

Key Ingredients:

  • Chicken
  • Burger buns

The name says it all – just relish it with tall glass of chilled lemonade

Serving Suggestion : Serve with a glass of chilled lemonade.

Health Tips:

Brown burger buns

Ingredients

  • Chicken mince (murgh ka keema) 250 gms
  • Burger buns 4
  • Red chilli flakes 1 tsp
  • Dried mixed herbs 1 tsp
  • Garlic paste 1 tsp
  • Salt to taste
  • Black pepper powder 1 tsp
  • Egg 1
  • Refined flour (maida) as required
  • Breadcrumbs (ground toasted bread slices 2 ro 4 tbsps
  • Oil 2 tsps
  • Mayonnaise 4 tbsps
  • Tomato ketchup 2 tbsps
  • Mustard paste 1 tbsp
  • Large onion, sliced into rings 1
  • Lettuce leaves or cabbage leaves a few

Methods

  • Take chicken mince in a bowl, add chilli flakes, mixed herbs, garlic paste, salt, black pepper powder and mix. Add egg and bread crumbs and mix well.
  • Dust your hands with a little refined flour, take 2-3 tbsps of mixture and shape into a round patties and coat with breadcrumbs.
  • Heat 2 tsps oil on a non-stick tawa, place the patties on it and shallow-fry. Flatten it with spatula and shallow-fry each side for about 6 minutes or till evenly golden on both sides. Cover while frying so that the mixture gets cooked completely.
  • After patties are cooked, cut buns into half and toast both halves on the same tawa so that they get the patty flavor.
  • On the inner sides of all the halves, spread some mayonnaise, followed by ketchup and mustard paste. Place a patty on the lower half of each bun, top with onion rings and a few lettuce leaves. Cover with the upper half of buns to complete your burger.
  • Serve immediately.

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Vegetable Sausages

Vegetable Sausages

By Chef Shilarna Vaze (Chinu)
By Firangi Tadka

Prep: 8-9 hours

Cook: 20 minutes

Method: Moderate

Course: Main Course

Type: South Indian

Key Ingredients:

  • Garbanzo beans and red kidney beans

Made especially for the vegetarians, these sausages are simply superb

Ingredients

  • Garbanzo beans (kabuli chana), soaked overnight and cooked 1 cup
  • Red kidney beans (rajma), soaked overnight and cooked 1 cup
  • Dried sage (optiona) ½ tsp
  • Dried oregano ½ tsp
  • Red chilli flakes ½ tsp
  • Fresh mint leaves, chopped ½ tsp
  • Butter 1 tbsp
  • Whole wheat flour 2-3 tbsps + to dust
  • Salt to taste
  • Oil to deep fry
  • Milk 2 to 3 tbsps
  • Cornflour 2 to 3 tbsps
  • Hot dog buns 4
  • Tomato sauce as required
  • as required

Methods

  • Put garbanzo beans, kidney beans, dried sage, oregano, chilli flakes, mint leaves and butter in a mixer jar and grind into a slightly coarse paste. Transfer it into a large bowl, add whole wheat flour and salt and mix well.
  • Dust the worktop with a little wheat flour. Grease your hands, take 2 tbsps of mixture and roll it on the worktop into a round long cylinder resembling a sausage (6-7 inches).
  • Heat oil in a non-stick pan. Take milk in small bowl and cornflour in a plate.
  • First dip the cylinders in milk, coat with cornflour place them in the pan and shallow-fry, rotating the cylinders, for 5-6 minutes or till they are evenly golden all around. Drain onto absorbent paper.
  • Halve the hot dog buns, spread tomato sauce and mustard sauce on both halves, place veg sausages inside and arrange them on a serving platter. Serve immediately.

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Aloo Parantha

Aloo Parantha

By Chef Saransh Goila
By Health Challenge

Prep: 35 minutes

Cook: 40 minutes

Method: Easy

Course: Main Course

Type: South Indian

Key Ingredients:

  • Potatoes
  • Whole wheat flour
  • Soya flour and Oats flour

Aloo paranthas made healthier are just as tasty as the traditional ones

Ingredients

  • Medium potatoes, boiled, peeled, mashed 3
  • Whole wheat flour 3 cups
  • Soya flour ¼ cup
  • Oats flour ¼ cup
  • Salt to taste
  • Oil 1 tsp
  • Garlic, finely chopped 1 tbsp
  • Red chilli powder 1 tsp
  • Turmeric powder 1 tsp
  • Pumpkin, boiled, peeled, mashed ¾ cup
  • Fresh coriander leaves, finely chopped 1 tssp
  • Ghee a little to cook
  • Low fat yogurt as required

Methods

  • To make Aloo Paranthas with a healthy twist, take whole wheat flour, soya flour, oats flour and salt in a bowl. Add sufficient water and knead into soft dough.
  • To make the filling heat oil in a non-stick pan, add garlic, red chilli powder, turmeric powder, salt, potatoes and pumpkin and mix well. Add coriander leaves and mix well.
  • Divide the dough into equal portions and shape them into balls. Roll each ball into a round disc, place some potato mixture in the centre, gather the edges together and press lightly to seal.
  • Roll each stuffed ball into a parantha.
  • Heat a non-stick tawa, place a parantha on it and cook. Drizzle a few drops of ghee over it, flip, drizzle a few drops of ghee on the other side too and cook till both sides are evenly done and golden.
  • Serve hot with low fat yogurt.

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