Tofu Chappathi Roll

Paneer is one of the most common ingredients in Asian cooking. Tofu is nutritious soya paneer made from soya milk. It has a good nutritional benefits and is rich in protein. Regular use of tofu reduces cholesterol levels. It is recommended for heart patients because it reduces bad cholesterol levels. Tofu plays an important role in prevention of many diseases. Diabetics and people on diet can  use tofu instead of milk paneer as it is easily digestible and low in calories.

Ingredients

• 100 gms of tofu paneer
• One onion (finely chopped)
• One tomato (finely chopped)
• One small capsicum (finely chopped)
• One small piece of ginger(finely chopped)
• 1/2 tsp jeera powder
• 1/2 tsp red chilli powder
• 1/2 tsp garam masala powder
• 1/2 tsp sugar free powder
• Salt as required
• 1 tsp cooking oil
• 1/4 tsp kasuri methi
• 4  Lightly cooked round chappathis for making roll

Method for making the filling 

 

1. In a frying pan, put 1 tsp oil.
2. Add chopped onion and ginger and fry till it becomes soft.
3. Add capsicum and fry till it gets cooked.
4. Add tomatoes and fry till it gets cooked.
5. Add chilli powder, jeera powder, garam masala powder, salt and sugar free powder one by one.
6. Fry till the raw smell of masala disappears.
7. Add the grated paneer, kasuri methi and fry till it gets completely mixed with masala.
8. Now the stuffing is ready.

Method for making the roll

• Divide the filling into four equal portions.

• Take one chappathi, place one portion of the filling on one edge of the chappathi.
• Sprinkle chopped onion and coriander leaves on the filling.

• Roll it tightly and seal the chappathi with a clove so that the the filling does not spill over.
• Heat tawa and place the roll on the tawa.
• Pour little oil over it and cook till it turns brown on both sides.
• Repeat this process till the fillings get over.

• Serve hot with tomato chutney.

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Oats Idly

Ingredients

• Half cup of Oats
• Half cup of wheat rava
• One and half cup of sour curd
• One tsp pepper jeera powder
• One tsp ghee
• Salt as required
• One grated carrot for garnishing

Method

1. Grind oats in the mixer in the form of rava.
2. In a pan, fry oats and wheat rava for 2 minutes.
3. In a mixing bowl, put oats, wheat rava, salt and one cup curd.
4. Mix well and let it remain for 15 minutes.
5. Heat ghee and add pepper, jeera powder.
6. Add this  to the oats and rava mixture.
7. Add the remaining curd to make smooth batter.
8. The consistency of the batter should be like idly batter.
9. Grease the idly plates and pour the batter into the moulds.
10. Garnish with grated carrot before steaming.
11. Cook on steam for 10 minutes on high flame and 5 minutes on low flame.
12. Remove the idlies with a flat spoon and serve hot with chutney or sambar.

Guava Juice

Guava is a very common fruit found in Asian countries. It is highly nutritious and is rich in vitamin A and vitamin C. It is also rich in dietary fiber. This fruit is a good choice for diabetics as it is low in sugar content. For those who are on diet can make use of the full benefit of this fruit as it is low in calories.

The health benefits that guava offers is just amazing. So make sure you have guava quite often.

Now here is the recipe for Guava Juice.

Ingredients (serves one)

• 1/2  ripe Guava
• 1/2 tsp lemon juice
• 1/4 tsp black salt
• 1 to 11/2 tsp sugar free powder
• 1/4 tsp Chaat masala (optional)

Method

1. Wash Guava well and cut into small pieces by removing the seed portion.
2. Grind the pieces in the mixer to a smooth paste.
3. Add  lemon juice, enough water, black salt, sugar free powder and stir well.
4. Strain the mixture using  strainer.
5. Add chaat masala and stir well.
6. Serve chilled.

Moong Chaat

Ingredients

• One cup of split yellow moong dal
• One onion (finely chopped)
• One tomato (finely chopped)
• One piece of cucumber (cut into thin strips)
• One piece of raw mango (Cut into fine strips)
• One small carrot (grated)
• Two green chillies (finely chopped)
• Few curry leaves
• Few coriander leaves
• One small lemon
• 1/2 tsp grated coconut
• 1/2 tsp asafoetida
• Salt as required
• 1/2 tsp cooking oil

For seasoning

• One tsp mustard
• One tsp Jeera

Method

1. Soak Yellow moong dal for about 1/2 an hour.
2. Drain the excess water and keep it in the strainer.
3. In a mixing bowl, put soaked moong dal, onion, tomato, cucumber, mango, salt and lemon juice.
4. Mix well.
5. Heat oil and add mustard and jeera.
6. When mustard starts popping, add green chillies, curry leaves and  asafoetida.
7. Add this seasoning to the soaked moong dal.
8. Mix well and garnish with grated coconut and coriander leaves.
9. Serve along with soup and wheat bread.

Note: Apple and pomegranate pearls can be added to enhance the taste of the dish.

Oats Kheer

Kheer is one sweet dish which all relish a lot. People use a variety of ingredients such as rice, moong daal and vermicilli to make Kheer.

I tried making this Kheer using oats to suit the diabetics. Hope you enjoy this recipe.

Ingredients

• One small cup of oats
• One cup of soya milk
• 2to 3 tsp sugar free powder
• 1/2 tsp cardamom powder
• Two almonds (grated)
• Two pista (grated)
• Few cashews
• Few raisins
• A pinch of saffron
• 1/2 tsp cucumber seeds
• 1/2 tsp ghee

Method

1. In a frying pan fry oats for 2 to 3 minutes without ghee.
2. Boil oats with enough water till it gets cooked.
3. Add soya milk and boil for 5 minutes
4. Add sugar free powder, cardamom powder and saffron and stir well.
5. In a small kadai put 1/2 tsp ghee.
6. Add cashew, raisins and cucumber seeds and fry till the cashew and cucumber seeds turn light brown.
7. Add the fried cashews, raisins, cucumber seeds to the oats mixture.
8. Garnish the kheer with grated almond and grated pista.
9. Serve hot or chilled.

Note: Sugar free powder can be used according to the taste.

Gongura(Red Sorrel Leaves) Dal

Red Sorrel(Gongura) leaves are the most popular greens in Andhra region. These leaves are sour in taste and have lot of medicinal values.

These leaves and flowers have a cooling effect and act as an appetizer. They are very useful in relieving symptoms of fever. You can use these leaves to treat jaundice. The juice extracted from these leaves mixed with butter milk is highly recommended once daily to treat jaundice.

Kongura greens relieves indigestion,cold and cough. It cleanses the intestines. It also helps in removing infections as well. In Andhra these greens are used to prepare variety of dishes.

Ingredients

• One cup of toor dal
• One small bunch of gongura leaves
• One onion(finely chopped)
• One tomato(finely chopped)
• One green chilli(finely chopped)
• 3or4 flakes of garlic
• 1/2 tsp asafoetida
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder
• 1/2 tsp daniya powder
• Salt as required
• 11/2 tsp cooking oil

For seasoning

• 1/2 tsp mustard
• 1/2 tsp jeera
• 1/2 tsp urad dal
• 1/2 tsp channa dal

For Garnishing

• Few coriander leaves

Method

 

1. Separate the leaves from the stalk and wash well and chop it into fine leaves.
2. Cook toor dal with enough water in a pressure cooker and keep it aside.
3. In  a frying pan, put oil.
4. Add mustard, jeera, urad dal, channa dal.
5. Let the mustard splutter and the dals turn red.
6. Add the chopped onion, garlic, green chilli, asafoetida and turmeric powder.
7. Fry till the onion becomes soft.
8. Add the chopped tomato, chopped gongura leaves and enough salt.
9. Boil till the leaves gets cooked.
10. Add chilli powder and daniya powder and boil till the raw smell of masala powder disappears.
11. Smash the leaves well using smasher.
12. Add the cooked dal and boil till it gets completely mixed.
13. Garnish with coriander leaves and serve hot with rice, kichidi and phulka roti.

Bajra Flakes (Kambu Aval) Kichidi

Ingredients

• One cup of Bajra flakes
• One cup of mixed vegetables ( Carrot, Beans, Peas, Cauliflower and Capsicum)
• One medium sized onion
• One tomato
• Two  green chillies
• Few curry leaves
• 1/2 Lemon
• 1/2 tsp asafoetida
• 50 gms of fried ground nut
• 1 tsp cooking oil
• Salt as required

For seasoning

• 1/2 tsp mustard
• 1/2 tsp urad dal
• 1/2 tsp channa dal

For Garnishing

• Few coriander leaves

Method

1. Wash Bajra flakes well and soak it for 10 to 15 minutes till it becomes soft.
2. Drain the excess water by squeezing the flakes with hand and keep it aside.
3. Chop all  the vegetables finely and boil  the vegetables in  a pan with enough salt and water till it gets cooked.
4. Take care that the vegetables should not get over cooked.
5. Grind ground nut coarsely in a mixer and keep it aside.
6. In a Kadai, put 1 tsp oil.
7. Add mustard, urad dal and channa dal.
8. Let it splutter.
9. Add the chopped onion, chopped green chillies, curry leaves and asafoetida and fry till the onion becomes soft.
10. Add the chopped tomato and fry till it gets cooked.
11. Add the cooked vegetables and fry for 5 minutes.
12. Add the bajra flakes and enough salt and fry for 5 minutes.
13. Add the ground ground nut and fry for a while.
14. Remove the kadai from the burner and add lemon juice.
15. Mix well.
16. Garnish with grated coconut and coriander leaves.
17. Serve hot with any chutney.