OILFREE FRIED FISH

FISH LOOKS FRIED BUT INFACT ITS BAKED

Ingredients

Boneless fish:500grams(fillet,cut into 2"pieces)

Lemon juice:1tsp

Salt:as per taste

Pepper:1tsp

Bread crumbs:1 cup

Preparation

Wash the fish and drain it.Marinate the fish with salt,pepper,and lemon juice.Keep for 30 minutes.Beat egg white lightly with salt and pepper.Dip the fish pieces in the egg and coat well with bread crumb.Grease the baking tray with milk,place the fish on it in a preheated oven,for atleast 10 minutes.It depends on the thickness of the fish.Serve it with green salads.

TIPS

CHICKEN CAN ALSO BE MADE IN THE SAME WAY.BAKING TIME WILL BE 30 MINUTES.

MUSHROOM AND CORN SALAD

EAT TASTY AND BE HEALTHY.

Ingredients

Cabbage:50 grams (finely chopped)

Capsicum:1

Yellow bell pepper:1

Tomato:1

Onion :1

Mushroom:6-7

Babycorn:7-8

Lemon juice:1 tsp

Green chilli:1 (finely chopped)

Coriander leaf:for garnish

Salt :as per taste

Preparation

Boil the mushroom and babycorn nicely.Cut all the vegetables as per your choice of shape,add the vegetables with mushroom and babycorn.Season with salt, lemon juice and chilli.

Garnish with coriander leaf.Eat as a breakfast.

HEALTHY ,TASTY CHICKEN SALAD

Ingredients

Boneless Chicken:100 grams

Carrot :1

Capsicum:1

Tomato :1

French beans:3-4

Lettuce :2-3 leafs

Olive oil:1/2 tsp

Mustard powder:1/2 tsp

Lemon juice:1 tsp

Black pepper powder:1 pinch

Green chilli:1 (finely chopped)

Salt :as per taste.

Preparation

Cut all the vegetables and chicken in square shape and wash them .Boil the chicken , season the chicken and the vegetables with olive oil ,mustard powder ,black pepper powder ,salt and lemon juice .Keep in the refrigerator for half an hour.Enjoy it with your meals.

HEALTHY AND YUMMY VEGETABLE SOUP

Ingredients

Carrot:2

Capsicum:1

Tomato:1

Garlic:3-4 flakes

Roasted cumin seeds :1 tsp(powdered)

Coriander leaf :for garnish

low fat fresh cream:2 tsp(optional)

Salt:as per taste

Preparation

Cut all the vegetables and boil them.Make a paste of all the vegetables and garlic in the mixer grinder.Heat the pan and pour the vegetable paste into it.Then put the roasted cumin powder and salt in this paste.Put 1 cup of water into ithe paste and boil it for 5 minutes.Garnish the soup with coriander leaf and low fat fresh cream.Have it hot with garlic bread.

TIPS:

You can make vegetable soup this way by adding black pepper powder instead of cumin seeds.You can add lemon juice also.

LOW CALORY FISH WITH HONEY AND LEMON SAUCE

Ingredients

Boneless fish:500 grams
Lemon juice:3 tsp
Honey :2 tsp
Garlic:5-6 flakes(finely chopped)
Ginger:1 inch(finely chopped)
Salt :as per taste
Coriander leaf :for garnish
French beans:3-4(cut lenght wise)
Carrot:1/2(cut lenght wise)
Olive oil :1 tsp


Preparation

Cut the boneless fish as per your choice of shape.Wash the fish properly, marinate it with 1 tsp of lemon juice and salt .Keep for atleast 1 hour.Give a coat of olive oil on the non stick pan.Put the marinate fish into the pan.Cook both the sides of the fish until it becomes slightly goldenish-brown.Make a sauce by adding finely chopped garlic,ginger,to the lemon juice and honey.Pour the sauce on the fish.Cook for 5 minutes.Garnish with boiled french beans ,carrot and coriander leaf.Eat with rice.

HILSHA WITH MUSTARD

Ingredients

Hilsha fish:1 kg ( cut in the medium size)

Mustard seed:2 tsp

Poppy seed:2 tsp

Green chilli:2

Turmeric(haldi)powder:1 tsp

Chilli powder :1 tsp

Curd :1 tsp

Salt :as per taste

Mustard oil:1tsp

Coriander leaf:for garnish.

Preparation

Soak the poppy seed and mustard seeds in water for 30 minutes and make a fine paste in a mixer grinder.Put some curd and chilli paste in that paste and mix well with half cup of water.Heat a non stick pan and put this mixture in it .Put turmeric and chilli powder and put the raw fish,mustard oil into the mixture and boil until the fish turns soft and the gravy turns a bit tight.Garnish with green chilli and coriander leaf.Eat with steam rice.

OIL FREE BAKED FISH

Ingredients

Pomfret fish:4 pieces

Fat free curd:100 grams

Coriander leaf:50 grams

Garlic:6-7 flakes

Green Chilli:1

Salt:as per taste

Preparation

Wash the pomfret properly.Make a paste of curd ,coriander leaf ,green chilli,garlic and salt.

Marinate this paste with the fish.Keep for 2 hours.Bake the fish in a preheated oven for 20 minutes.Garnish with sliced red chilli and coriander leaf.Eat hot as a starter.

ENJOY THE OIL FREE MUTTON MASALA

Ingredient

Mutton:500grams

Onion:1big

Garlic:8-9flakes(paste)

ginger:2inches(paste)

Tomato:3(big)

Turmeric(haldi)powder:1tsp

Chilli powder:1tsp

Cumin seed:1tsp(powdered)

Whole red chilli:2 for garnish

Salt:as per taste

sugar:1tsp

Soya sauce:1tsp

Vinegar:1tsp

Garam masala powder(cardamom,clove,Cinnamon):1tsp

Coriander leaf:finely chopped for garnish

Preparation

Wash the mutton with warm water.Marinate it for with soya sauce and vinegar and keep it for 1 hour.After 1 hour , marinate the mutton once again with onion , garlic , garlic , ginger , tomato paste,salt ,sugar,garam masala , cumin ,turmeric , chilli powder.Mix nicely and keep for 2-3 hours .heat the cooker and pour the mutton mixture into it .Cook it for about 20-25 minutes.
Garnish with whole red chilli and coriander leaf.Eat it hot with steam rice.

OIL FREE PEPPER CHICKEN

Ingredients

Boneless chicken:500grams

low fat curd:100grams

pepper powder:2big spoon(freshly grinded)

Garam masala(cardamom and cinnamon):1tsp

Garlic:1tsp(paste)

Tomato:1small(paste)

Coriender leaf:for garnish

Salt:as per taste

Lemon juice:1tsp

Preparation

Cut the boneless chicken in square shape,wash it nicely .Marinate all the ingredients together ,with the chicken.Keep for 2-3 hrs.Then cook in a nonstick pan for 30 minutes.Garnish with coriender leaf.Eat with fresh hot breads.

OIL FREE CHICKEN RECIPES YOU CAN MAKE THESE OCATIONALLY AS WELL AS DAILY BASIS

TANGY CHICKEN

Ingredients

Boneless chicken:500grams

Ginger:1tsp(paste)

Garlic:5-6 flakes(paste)

Onion:1small(paste)

Tomato:2big(paste)

Cardamom:1tsp(powdered)

Red food colour:1pinch

Spring onion:1/2 cup(finely chopped)

Coriander leaf:2tsp(finely chopped)

Salt:as per taste

sugar:1/2tsp

Soya sauce:1/2tsp

Preparation

Cut the boneless chicken as per your choice of shape.Wash it properly.Marinate the chicken with tomato,ginger,garlic paste.Put cardamom powder,food colour,salt,sugar and soya sauce into the chicken.Mix all the ingredients nicely.Keep for 2 hrs.In a nonstick pan, heat 2-3 tsp of water and pour the marinated chicken.Cook it in a low flame for 30 minutes.Garnish with spring onion and coriander.Eat hot with breads.

MIXED VEGETABLES

Ingredient
Carrot:2(chopped in square shape)
Beans:50grams(cut 1inch length)
Capsicum:2(chopped as the carrot)
Cauliflower:about 100grams
Mushroom:7-8 (cut small pieces)
Baby corn:9-10(cut small piece)
Tomato:2(paste)
Garlic:4-5 flakes
Turmeric (Haldi) powder:1tsp
Garam masala:1tsp(cardamom and Cinnamon powdered)
Salt:as per taste
Sugar:1/2 tsp(optional)
Coriander:for garnish
Preparation
Cut all the vegetables in a small shape.wash and rinse it.Boil the vegetables .Put a nonstick on the flame and put the paste of tomato and garlic.Then put haldi powder,chilli powder,garam masala powder,salt and sugar.stir for sometimes.Then put the boiled vegetables.Mix the gravy and the vegetables nicely.garnish with the coriander leaf.Serve hot with rice or rotis.
If you want for children can put 1tsp of butter or ghee.Otherwise this recipe is oil free.

MY ALL RECIPES HAVE VERY LOW FAT AND CHOLESTEROL

DAL MAKHNI(BUTTER DAL)

Ingredient

Whole moong dal:250grms

White rajma:100grm

Onion:2(finely chopped)

Garlic:6-7 flakes

Nutrailite(butter without fats and cholesterol):50 grams

Tomato:2

Coriander leaf:for garnish

Oil:1tsp

Garam masala:1tsp(cardamom,clove,Cinnamon powdered)

Chili powdered:1tsp

Preparation

Soak the whole moong dal and rajma full night.Boil it nicely and keep a side.In a nonstick pan heat oil and put onion in it fry the onion uptil it become pink.Then put tomato,garlic paste into the onion.Stir for sometimes,then put the boil dal in this.Let it be little thicker.Now put chili powder,salt and garam masala.Melt the nutailite(cholesterol free butter)and put in it.Garnish with coriander leaf.Serve hot with jeera rice or steam rice.

STUFFED COCONUT BRINJAL

Ingredients



Brinjal small:300grams
Grated coconut:3tsp
Roasted ground nut:2tsp
Tomato:2(paste)
Garlic:5-6 flakes
Turmeric(haldi)powder:1tsp
Chilli powder:1/2 tsp
Cumin seed(jeera):1tsp
salt:as per taste
oil:2tsp
curry leaf:8-10
Mustard seed:1tsp
Onion:1(finely chopped)
Garam masala powder(cardamom,clove,cinnamon)

Preparation
Wash the brinjal,rinse it.Cut the brinjal lengthwise in a four section.Stuff brinjals with grated coconut,powdered ground nut,little salt keep for 1hr.Then put oil into the nonstick pan,heat the oil and put mustard seed and cumin seed, curry leaf, fry onion until it become pink,then put tomato and garlic paste.Stir for sometimes.Then put all the stuffed brinjal into it,put a lid on it.Keep for sometimes,then open the lid,turn brinjals other side.If required sprincle little water.Cook the brinjal very nicely.Let it be soft and the gravy will be around the brinjals.Garnish it with coriander leaf and garam masala powder.Eat hot with rotis or parathas.

PANEER PASANDA

Ingrediernt
Paneer(cottege cheese):300grms(cut in a small pieces)
Onion:2(finely chopped)
Garlic:4-5 flakes
Tomato:2
Carrot:1
Capsicum:1
Jeera(cumin):1tsp
Haldi powder:1tsp
green chilli:1
salt:as per taste
sugar:1/2 tsp
garam masala:cardamom,clove,Cinnamon(powdered)

Preparation

Put tomato,capsicum,carrot and garlic in the mixer and make a thick gravy.Heat 1 tsp oil in a nonstick pan and put jeera and chilli then put the thick gravy.Put haldi powder,garam masala powder and salt,sugar.Then put pieces of paneers.Stir for sometimes.garnish with coriander leaf.Your healthy and tasty paneer pasanda is ready to serve.Serve with methi roti.

PALAK PANEER(SPINACH WITH COTTEGE CHEESE)

Ingredients
Spinach:1 bunch(around 250 grams)
Paneer(cottege cheese):250grams(cut into small pieces)
Onion:1(finely chopped)
Garlic:4-5 flakes
Tomato:2(paste)
Salt:as per taste
garam masala:cardamom,clove,Cinnamon(powdered)
preparation

Wash the spinach,boil the it very little,the green color should remain .Make a rough paste of it into the mixer.Heat the oil,saute the paneer,and remove from the oil,then put finely chopped onion stir for sometime.Put tomato,garlic paste stir for sometime.Put spinach paste into it.After 2-3 minuts,put the paneer,stir for 5-6 minutes.Let the gravy little tight.Serve hot with rice as well as with rotis or parathas.

STUFFED BHINDI(LADY'S FINGER)

Ingredients
Bhindi(lady's finger) :500grams
Oil:1tsp
Onion:1 finely chopped
Garlic:4-5 flakes
Cumin seed:1/2tsp
Tomato:2(paste)
Coriander leaf:50grams
Haldi(turmeric) powder:1tsp
Green chilli:2(paste)
Ground nut:2tsp(powdered)
Gram masalapowder:1tsp(cardamom,clove,Cinnamon)
Preparation

Wash the bhindi(okra).dry it.Cut the okra lengthwise slit.Stuff it with cumin powder,garlic,chilli,salt and ground nut powder.Heat oil and put onion in it.Let the onion be transparent,then put tomato,garlic paste,haldi,chilli and garam masala powder.Stir a little then put stuffed bhindi.Cook for around 5-6 minutes until tender and well coated the masala.garnish with corianderleaf.Serve hot with rice or rotis.

MASALA CHOLE

Ingredients

Kabuli chole:250grams(boiled)

Onion:2 medium size(finely chopped)

Tomato:2 big(paste)

Garlic:5-6 flakes(paste)

Haldi(turmeric) powder:1tsp

Chilli powder:1/2 tsp

Garam masala powder:1tsp(cardamom,clove,cinnamon)

Salt:as per taste

Lemon juice:1tsp

Coriander leaf:for garnish

Preparation

Soak the kabuli chana(chole)for minimum 3hrs.Boil it nicely.Put 1tsp oil in a nonstick pan and put finely chopped onion in it.Stir the onion for 2 minutes then put tomato,garlic paste.after that put haldi,chilli and garam masala powder,salt and stir for sometimes.Then put the boiled chole.stir it and for around 5-6 minutes.garnish with lemon juice and coriander leaf.serve hot.

Dum Aloo

Ingredients
1.Potato:500grms
2. Grated coconut;
3. 2tspoil:1tsp(sunflower oil,til oil,olive oil)
4. Salt:as per taste
5. Sugar:1tsp(optional)
6. Coriender leaf:for garnish
7 .Chilli powder:1tsp
8. Tomato:2(paste)
9. Garlic:3 to 4 flakes(paste)
10 .Ginger:1inch(paste)
11 .Garam masala:Powdered - Cardamam,Clove,Cinamon (elaichi)
12. Haldi Powder : 1 tsp
Preparation
Boil the potato, peel it , Slightly heat the oil, put boiled potato,and then tomato,ginger,garlic paste in it.

Stir a little and then put haldi,chilli.salt,sugar garam powder and after sometime put grated coconut and coriender leaf for garnish.

Keep on low flame for 5-6 minutes and your Dum Aloo is ready.

Enjoy with freshly prepared Rotis.

PAROMITA BANERJEE GIVES YOU ALL KITCHEN SOLUTION