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Chicken kebabs/meatballs

1/25/2014

These kebabs are so simple to make and very tasty. Grilling these allows for the best flavour. You can easily modify the recipe if you want to make beef kebabs. Just follow the instructions below for beef.

Ingredients:
1) .90-1 kg of extra lean ground chicken or lean ground beef (if you are grilling or throwing on the barbeque then use regular ground beef as most of the fat drips off)
2) 1/2 cup of rice bread crumbs (i use the sticklings brand) (omit this if you are using beef)
3)1 tablespoon of garlic
4)1 chopped medium onion
5)1/4 cup of chopped cilantro
6)1.5 to 2 teaspoons of salt
7) 1/4 teaspoon of ground ginger powder
8)1 tablespoon oil (omit this if you are using beef)
9)1/2 teaspoon of cumin powder
10)1/2 teaspoon of paprika powder (you can use chilli powder if you want it spicy)
11) 1 tablespoon of lemon juice
12) 1/4 teaspoon of cinnamon powder (optional: this will give it a little bit of a Moroccan flavour)
13) 1/4 teaspoon of chilli powder if you wish to make these spicy. I don't use chilli powder.
14) 1/4 teaspoon onion powder

1) Add all the ingredients in a mixing bowl and mix well

2) Form round balls or patties

3) I put the balls in the t-fal actifry and cook for about 10-15 mins or until browned. You can also put them in the over under grill for 10-15 mins or put them on the barbeque.

This is a picture of the beef kebabs below

4) Enjoy with salad/ yogurt raita/ tamarind chutney

Makes about 22-24 chicken kebabs
Calories per kebab: 64, Carbs: 2 g, Fat: 3 g, Protein: 8 g, Sodium: 84 mg, Sugar: 1

Makes about 27 beef kebabs
Calories per kebab: 77, Carbs: 2 g, Fat: 5 g, Protein: 7, Sodium: 88 mg, Sugar: 0 g, Fiber: 0 g

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Mom's low fat chevdo (snack mix)

1/16/2014

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This is my mom's version of her snack mix or as gujaratis call it "Chevdo". Traditionally made by deep frying lentils (moong and chana daal), poha (flattened rice) and adding spices and roasted nuts to it. The deep frying method causes it to be really high in calories and so instead my mom sautees different types of cereals to make her low fat version.

Ingredients:
1 cup of Barbara's honest O multi grain cereal
3 cups of Erewhon crispy brown rice whole grain cereal
1 cup of Gorilla munch
2 cups of Erehon rice flakes
3 cups of Nature's Path rice puffs
1 cup of Nature's Path kamut puffs
2 tablespoons of oil
2 teaspoons of salt
2 teaspoons of tumeric
(you can add 2 teaspoons of chilli and/or sugar each if you want to get the traditional taste. Also add 1/4 teaspoon of mustard seeds to the oil and a few curry leaves. I don't add these since my kids like it pretty simple.)

1) Add all the cereal to a mixing bowl

2) Heat oil in a pot (low heat) and add the salt and tumeric. If you were going to add the other spices then you would add the mustard seeds first to the oil and let them pop (medium heat then turn to low) and then add the rest of the spices.
3) Add all the cereal in the mixing bowl slowly, taking care to coat the cereal with the spice mixture and oil. Make sure the heat is on low all throughout so that you don't burn the cereal. You just want enough heat to coat the cereal with the oil and spice mixture.

You can add this snack mix/chevdo to soups instead of croutons/crackers. You can also add it to any traditional curry that you would normal eat with rice. This makes a good substitute for rice when eating curry. I also like to eat it with a little bit of plain yogurt and some hot sauce. My kids eat it just like this as a snack.

Makes about 11 cups
Calories per serving/1cup: 110, Carbs: 22, Fat: 2, Protein: 2, Sodium: 95, Sugar: 2

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Vegetable stir Fry

1/14/2014

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You can easily change this recipe and make it with shrimp as i sometimes do. The sauce is the same. It's super easy and quick.

Ingredients:
10-15 white button head mushrooms
1 can of bamboo shoots
1 can of water chestnuts
5-6 stalks of green onions
2 red peppers
1 onion
(you can substitute and use whatever vegetables you like - try snow peas and/ sprouts)
1 cup of vegetable broth/stock (low sodium)
1 tablespoon of sesame oil
2 tablespoons of chopped garlic
4 tablespoons of hoisin sauce
3 tablespoon of rice wine vinegar
1 tablespoon of corn starch
3-4 tablespoon of low sodium soy sauce
1 -2 tablespoons of chilli oil (depending on how spicy you like it)

Optional:
3 tsp of madras curry powder

Garnish:
White or black sesame seeds
Chili flakes

1) Whisk hoisin, soy sauce, chicken broth, rice wine vinegar and cornstarch in a mixing bowl (mix until there are no lumps left of the cornstarch).
2) Add the oil to wok and heat on high, add onions and garlic and saute onions until translucent.
(if you are making shrimp or tofu, add only 1/2 tablespoon of the oil and add shrimp/tofu. Cook shrimp/tofu until browned and remove and set aside and then continue with step 2).

3) Add the vegetables and stir fry for about a minute or two
4) Add the mixed sauce you created in step 1 and cook on high for about 5-7 mins.
(if you were making shrimp or tofu then you can add the cooked shrimp or tofu after step 4.
5) I add the hot chilli oil after i take some out for my kids as they don't like it very spicy. If you don't have to worry about this then you can add the chilli oil to the sauce mixture in step 1.

picture of the shrimp version above

6) You can sprinkle some sesame seeds or add roasted cashews and/or cilantro to garnish.
serve with rice or i like to have these in romaine lettuce wraps/boats.

Makes 8 servings
Calories (without garnishes & shrimp): 88, Carbs: 12, Fat: 3, Protein: 4, Sodium: 139, Sugar: 5

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Vegi Pakoras/patties

1/9/2014

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Okay, i'm on a vegi roll here....here is another great vegetable recipe. Easy, healthy and super tasty!

Ingredients:
2.5 cups of mixed frozen vegetables
1 chopped onion
1 clove of garlic or 1/2 teaspoon of chopped garlic
1/4 teaspoon of ginger
1/4 teaspoon of tumeric
1 teaspoon of salt
1 tablespoon of lemon juice
1/4 teaspoon of cinnamon powder (optional)
2 tablespoon of rice flour
2 tablespoon of chickpea flour
2 tablespoons of olive oil
1/2 cup of chopped cilantro

1) boil frozen vegetables for 4/5 mins
2) drain well and combine with the rest of the ingredients except for onion, oil and cilantro in a bowl
3) mash and mix until you are able to form patties
4) add cilantro and chopped onions

5) form patties (round/flat or really what ever shape you like)
6) pan fry them in a little bit of oil or you can add the oil to the mixture in step 1 and bake them. I use my T-fal Acti-fry to bake these for 10-15 mins. They should be golden brown
TIPS: If you find that your mixture is too liquid and doesn't form patties probably it could be that you didn't drain the vegetables well so you may want to add more flour to get the mixture to the right consistency so that you can form round patties. You can also add red chillies to the mixture to make a spicy version (about 1/2 to 1 teaspoon depending on how spicy you like it).

Serve with Raita (yogurt chutney - recipe is coming soon!) or ketchup
Makes approx. 30 pakoras/patties
Calories per pakora: 18, Carbs: 3, Fat: 1, Protein: 1, Sodium: 9, Sugar: 1

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Mom's vegetable soup

1/9/2014

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This soup is so easy and so healthy and so tasty! I struggle trying to find ways to eat as many vegetables as i'm supposed to eat and finding tasty vegi recipes. This recipe fulfills both requirements. For this recipe, you can use any vegetables you have on hand.

Ingredients:
2 carrots
1 small head of brocolli
1 chopped onion
3 stalks of celery
2 tomatoes ( i used 1 regular tomato and about 10 cherry tomatoes)
half of the chicken broth package (full package is 32 fl. oz or 1 quart)
half of a cauliflower head
1/2 cup of frozen peas
salt and pepper to taste
1 tablespoon of rice flower
1 tablespoon of extra virgin olive oil
2/3 cups of water

1) add onions to olive oil to saute.
2) while onions are being sauteed, add rice flour and a pinch of black pepper. Saute until the onions are transparent/slightly brown and the flour has been cooked.
3) add all the vegetables and chicken stock
4) add 2/3 cups of water
5) cook on medium/high for about 5-7 mins and then cover and leave on simmer for about 20-25 mins
6) salt and pepper to taste

7) Use a hand blender to make it smooth and creamy

Serve with crackers or roasted chickpeas or potato chips. I like it with my mom's homemade chevdo (snack mix). Will do a recipe on this soon - i promise!

Serves: 8
Calories per serving: 58, Carbs: 9, Fat: 1, Protein: 3, Sodium: 91, Sugar: 3

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Chocolate peppermint trifle

1/6/2014

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Ingredients:
bag of peppermint chocolate chips
1 litre whipping cream
gluten free chocolate cake mix (you can use regular as well)
2/3 candy canes
4 individual packs of instant chocolate pudding (i used organic belsoy pudding)
You can also use mint oreo cookies or brownies instead of the chocolate cake as shown above

1)Bake the cakes following directions on the box
2) Let it cool for 5-10 mins
3) Cut into diagonal pieces

4) whip the cream until it forms soft peaks at the top
5) divide into two parts
6) add 2 tablespoons of icing sugar into one part
7) add the 1/2 cup of peppermint chocolate chips, and chocolate pudding to the other part of the whipping cream

8) Start assembling the trifle in a clear trifle bowl or deep clear bowl by placing cake pieces at the bottom and then layering with pudding mixture and then the plain whipping cream mixture. Repeat until you get to the top of the trifle.
9) Smooth out the whipping cream at the top and garnish with remaining cake pieces/ mint oreo cookies /brownies and crushed candy canes and a handful of mint chocolate chips

serves 8
Calories: don't ask! About 500 calories per serving

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Cauliflower rice

1/2/2014

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Ingredients:

1 head of organic cauliflower
1 tablespoon olive oil
1/2 cup of organic chicken/vegetable stock (i used chicken stock)

pepper, lemon, cilantro to season with
1 onion

Directions:
1) Wash and dry cauliflower head really well
2) pulse pieces of cauliflower in chopper/food processor until you get a grain like consistency similar to couscous or rice

3) saute onion in olive oil until golden brown
4) add pulsed cauliflower and cook for 5 min
5) add chicken stock and cook until completely dry
6) season with garlic/pepper/lemon/cilantro depending on the taste.
I leave it plain if i'm serving it with something.

Serves: 6
Calories per serving: 47, carbs: 7, fat: 2, protein: 2, sodium: 77, sugar: 4

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Easy Pepper Steak (serve with cauliflower rice)

1/2/2014

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strips of beef, onions and red mini peppers sliced, pulsed cauliflower

rice vinegar, reduced sodium soy sauce, chicken broth, olive oil, cornstarch and garlic

Ingredients:

.5 kg of angus steak/any other kind of steak (I like to use free range/organic beef)
3 red mini sweet peppers
one chopped onion
1/2 cup of reduced sodium soy sauce
1/3 cup of water
2 tablespoons of rice vinegar
1 tablespoon of corn starch
1 table spoon olive oil
1 table spoon of chopped garlic

1. Marinate steak with mixture of soy sauce, water, rice vinegar and corn starch for at least 15 min.

2. Saute onions, garlic and red peppers in olive oil

3. Add steak with marinade and cook steak for 7 min on high or until cooked completely (tender and no redness instead).

4. Season with pepper and sesame seeds

Serves 6
Calories per serving: 209, carbs: 6, fat: 8, protein: 20 sodium: 768 sugar: 0

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