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Tag: easy to cook

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Rohu Fish Stew

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Rohu fish stew

  • Author: Shampa Banerjee
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 35 minutes 1x
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Description

This recipe is a great source of protein. It is also rich in omega-3 fatty acids and various vitamins and minerals such as vitamin A, vitamin C, iron, and calcium.

Scale

Ingredients

  • 200g Rohu fish fillet, cut into pieces
  • 2 medium-sized onions, finely chopped
  • 2 medium-sized tomatoes, finely chopped
  • 1 teaspoon ginger paste
  • 1 teaspoon garlic paste
  • 1 teaspoon red chili powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala powder
  • 1 tablespoons oil
  • Salt to taste
  • 2 cups water

Instructions

  1. Clean the Rohu fish thoroughly and pat dry with a paper towel.
  2. In a bowl, mix together the turmeric powder and salt to make a spice mix.
  3. Rub the spice mix on both sides of the fish pieces and let it marinate for 10-15 minutes.
  4. Heat the mustard oil in a pan over medium heat.
  5. Add the fish pieces to the pan and fry for about 3-4 minutes on each side, or until the fish is cooked through and golden brown.
  6. Heat the oil in a deep pan, and sauté the onions until they are golden brown
  7. Add the ginger and garlic paste, and sauté for another 2 minutes.
  8. Add the tomatoes and cook until they are soft and pulpy.
  9. Add the red chili powder, turmeric powder, cumin powder, coriander powder, garam masala powder, and salt, and cook for another 2 minutes.
  10. Add the Rohu fish pieces and gently mix with the spices.
  11. Add 2 cups of water and bring the stew to a boil.
  12. Reduce the heat and let the stew simmer for about 10-15 minutes until the fish is cooked through and the stew thickens.
  13. Garnish with fresh coriander leaves.

 

Nutrition

  • Serving Size: 2
  • Calories: 255Kcal
  • Fat: 12g
  • Protein: 39g

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Berry Cinnamon Smoothie

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Berry Cinnamon Smoothie

  • Author: Mahima Bansal
  • Prep Time: 5 - 7 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1
  • Category: Breakfast
  • Method: Blending
  • Cuisine: Multi
  • Diet: Low Fat
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Description

Summer days are back which is why people like to have quick refreshing, protein packed smoothie in hand to start the morning or after a nice workout. This creamy, protein packed blueberry smoothie is scented with warm cinnamon and fragrant vanilla. Ideal for breakfast or as a post workout snack. It’s the perfect on the go smoothie recipe to give you lasting energy all morning long.

Ingredients

Banana – 1 riped

Mixed berries – 1 cup

Almond Milk – 1 cup

Vanilla Extract – 1/2 tsp

Cinnamon – 1/2 tsp

Pumpkin seeds – 1 tsp

Ice cubes – 2-3 cubes

Instructions

Place all the above listed ingredients in a high speed blender / mixer and puree until smooth. Add ice to reach the desired consistency and enjoy healthy smoothie.

Nutrition

  • Serving Size: 1
  • Calories: 199
  • Sugar: 18 gm
  • Fat: 4 gm
  • Carbohydrates: 31 gm
  • Fiber: 6 gm
  • Protein: 13 gm

Keywords: Breakfast, smoothie, fruits, diet, nutrition, lifestyle, wellness, protein, post workout snack, snack.

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Lemon Sesame Chicken

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Lemon Sesame Chicken

  • Author: Shampa Banerjee
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 30 minutes
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Description

Lemon chicken is a tasty and a healthy food, that’s loved by people all across the world. It can be used as a side dish for both lunch and dinner. As it is prepared with few ingredients, it’s very easy to cook too.

Ingredients

  1. Chicken (Boneless):100g
  2. Gram flour:1 tbsp./15g
  3. Whole wheat flour: 1 tbsp.
  4. Black pepper:1 tbsp.
  5. Chili Flakes:1 tbsp.
  6. Soya sauce:1tsp.
  7. Garlic chopped:1 tbsp.
  8. Sesame seeds:1/2 tbsp.
  9. Lemon:1 whole
  10. Green chili:2 no
  11. Spring onion:1 tbsp. (chopped)
  12. Oil:1 tbsp.

Instructions

  1. Cut the boneless chicken into small pieces.
  2. Put the chicken pieces in a bowl and mix them with 1 tbsp wheat flour, 1 tbsp gram flour, ½ tsp black pepper powder and salt. Marinate them for 15 minutes.
  3. Pour 1 tbsp oil into a pan and shallow fry the marinated chicken pieces, and keep them aside after frying.
  4. Put ½ tbsp oil into the same pan and stir fry chopped garlic in it. Then add 1 cup of water.
  5. As the waters starts to boil, put red chili flakes, salt, black pepper powder and soya sauce and mix them well.
  6. Add chicken pieces into the mix and cook for five minutes
  7. Put honey, lemon juice, and roasted sesame seed one by one into the pan and mix well.
  8. Put chopped spring onion in it and keep the lid of the pan covered for five minutes.
  9. Serve hot

Nutrition

  • Serving Size: 2
  • Calories: 210 Kcal
  • Fat: 12g
  • Carbohydrates: 11g
  • Protein: 15g

Keywords: Lemon Sesame chicken

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Spicy Baked Pomfret

Spicy Baked Pomfret

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Spicy Baked Pomfret

Spicy Baked Pomfret

  • Author: Banhishikha Roy
  • Prep Time: 5-8 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 - 22 minutes
  • Yield: 1
  • Method: Baking
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Description

Spicy Baked Pomfret Fish is an easy to make delicious recipe. Try it once, and enjoy the flavor of spicy fish….

 

Fish is packed with many essential nutrients that most people are lacking.  this includes low fat- high biological value protein, omega -3- fatty acids, vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Ingredients

Pompret – 1 (110 – 120 g)

Red chilli powder – 2.5 gm

Salt – 2.5 gm

Black pepper powder- 2.5 g

Lemon – ½

Red chilli flakes- 2.5 g

Garlic – 2 cloves (grated)

Tomato – 1 (50 g)

Olive oil – 5 ml

Instructions

  1. Wash and clean the Pomfret fish and place it  on the plate.
  2. Blanch the tomatoes, and kept it aside till it cools down.
  3. Blend the tomato and make a Smooth puree out of it.
  4. Let the puree come to boil.
  5. Make the salt, black pepper powder, lemon juices rubbed well over the fish and it was kept aside for 10 minutes.
  6. By that time mix red chilli powder, chilli flakes, grated garlic, tomato puree, salt in a bowl and spread over the fish.
  7. Add few drops of Olive was used to spread over the  Pomfret fish.
  8. Rest the marinated the pomfret fish in refrigerator for 30 minutes.
  9. Bake the fish for 15 minutes at 1800
  10. Garnish and serve it.

Notes

This recipe can be tried with varieties of fishes. Instead of  baking, pan fried method can be used.

Nutrition

  • Serving Size: 1
  • Calories: 24 - 28 Kcal
  • Sodium: 20.5 mg
  • Fat: 8 - 10 g
  • Carbohydrates: 3 g
  • Fiber: 0.9
  • Protein: 19.5 g

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Rava appam-Healthy and tasty south Indian snack

Rava appam(Paddu)

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Rava appam-Healthy and tasty south Indian snack

Rava appam (Paddu)

  • Author: Shampa Banerjee
  • Prep Time: 40 minutes
  • Cook Time: 15 minutes
  • Total Time: 55 minutes
  • Category: Breakfast/Snacks
  • Cuisine: South Indian
  • Diet: Vegetarian
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Description

Rava Appam (Paddu) is a healthy and tasty South Indian snack that is often consumed as breakfast, or as an afternoon snack. These are tasty vegetable balls that require very little oil to make.

Ingredients

  1.  Semolina : 1 cup (75 g)
  2. Curd: 1/2 cup
  3. Carrot: 1 (Finely chopped).
  4.   Capsicum: 1 (Finely chopped).
  5. Onion: 1 big (Finely chopped)
  6.   Cabbage: 1 cup(Finely chopped) (Optional)
  7.    Green chilli: 2-3 nos.
  8.    Black mustard seeds: 1/2tsp.
  9. Curry leaves: 6-7 no
  10. Baking powder: 1/2tsp.
  11.   Oil: 2 tsp.
  12.    Salt as per taste

 

 

Instructions

  • To prepare Rava Appam mix 1 cup Semolina (suji) with half cup curd in a bowl. Add half cup water, half tea spoon baking soda and salt, and mix the batter well.
  • Cover the bowl and keep the batter for 30 minutes.
  • Chop carrots, capsicum, onion, chilli, cabbage into tiny pieces.
  • Now put some oil in a pan, along with some mustard seeds and curry leaves and heat the oil.
  • Once the oil has been sufficiently heated, put the vegetables on the pan and fry them.
  • Once the vegetables come to normal temperature put the fried vegetables into the batter and mix them well.
  • Brush a little oil along the surface of the appam maker and put the batter inside.
  • Heat the appam maker pan for 5 minutes. Turn appam upside down and heat for another 2 minutes.
  • Make small balls of delicious appam and serve with coriander chutney.

Notes

Rava Appam will keep you healthy and leave a good taste in your mouth

Nutrition

  • Serving Size: 4
  • Calories: 436 kcal
  • Fat: 13g
  • Carbohydrates: 60g
  • Protein: 12g

Keywords: Instant rava appam (Paddu)

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Paneer toasties

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Paneer toasties

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Category: Snack
  • Diet: Vegetarian
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Description

These Paneer toasties are a great tea time snack or even a Breakfast/Dinner option coupled with a warm bowl of soup of a fresh bowl of salad. It is a simple and ideal recipe that can be prepare with a few ingredients available already in your kitchen.

Ingredients

  • Paneer – 40g crumbled
  • Semolina (suji)- 1 tbsp (Slightly roasted)
  • Onion-1/2 finely chopped
  • Tomato(de seeded) -1/2 finely chopped
  • Wheat bread-2 slices(toasted)
  • Black pepper-as per taste
  • Salt-as per taste
  • Curry leaves – 3-4
  • Mustard seeds(brown)-1/4th tsp.
  • Oil-1/2 tsp. (for greasing.)

Instructions

  1. Mix the Crumbled paneer, semolina, salt
  2. Add onion, tomato and mix well.
  3. Sprinkle few drops of water to form the mixture.
  4. Spread the mixture carefully on the toasted bread slices.
  5. Sprinkle some mustard seeds over the mixture, pressing down gently with the help of a spatula.
  6. Heat ½ tsp oil, grease the nonstick pan. Add a slice of bread with the topping side down.
  7. Cook until it turns golden brown.

Nutrition

  • Serving Size: 1
  • Calories: 150 - 180 KCAL
  • Fat: 10 - 12 gm
  • Carbohydrates: 30 - 40 GM
  • Protein: 12 - 14 gm

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Moong dal and spinach idli

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Moong dal and spinach idli

  • Author: Meenu Agarwal
  • Prep Time: 20 mins
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Method: Steaming
  • Cuisine: South indian
  • Diet: Vegetarian
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Description

Moong dal and spinach idlis is a quick dish packed with iron and proteins, an apt option as post workout meal, an evening snack or an side appetiser. An wholesome snack made from yellow lentils, yogurt and spinach leaves

Ingredients

– 1/2 Cup yellow Moong dal Soaked for 3 hours and drained.
-1 Cup Spinach blanched and roughly chopped
– 2 Tbsp Curd
– Salt to taste
– 1/2 tbsp Fruit salt/ Baking powder
– 1/2 tbsp Oil for greasing

Instructions

1. Combine Yellow moong dal and spinach and blend in mixture to make a smooth paste.

2. Transfer the mixture into bowl, add salt and curd and mix well.

3. Just before steaming, Add the fruit salt to batter and pour 2 Tablespoon water over it.

4. When the Bubbles form,Mix gently.

5. Grease the Idli moulds using Oil, Put spoonful of batter in Idli Moulds.

6. Steam for 12-15minutes.

7. Cool slightly, Demould and serve.

Nutrition

  • Serving Size: Serves 4
  • Calories: 120kcal
  • Fat: 0.8g
  • Carbohydrates: 16.8g
  • Fiber: 3.2g
  • Protein: 7.2 g

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Poushtik dalia

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Poushtik dalia

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Category: Breakfast/Lunch / Dinner
  • Cuisine: Indian
  • Diet: Vegetarian
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Description

Here is a healthy one pot meal recipe made with Dalia (broken wheat), lentils and vegetables. This recipe is low in fat,  rich in iron, fibre and easily digestible since it has a porridge like consistency. It provides you with adequate energy needed for the rest of the day and also aids in weight management.

Ingredients

  • Broken wheat dalia: 100g
  •  Mung daal : 50g soaked water for 20 minutes
  • Water: 2 glass
  • Salt to taste
  • Ghee: 2tsp

Instructions

  1. Heat pan and dry roast mung daal for 3-4 minutes on medium flame.
  2. Add dalia and roast again till it becomes golden brown.
  3. Add salt, 1tsp ghee and water and pressure cook till 3-4 whistle.
  4. Add remaining 1tsp ghee and mix well.

Nutrition

  • Serving Size: 2
  • Calories: 300Kcal
  • Fat: 6g
  • Carbohydrates: 51g
  • Fiber: 8g
  • Protein: 13g

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