Crispy Grilled Sardines ......Oil Free Cooking

The owner of this fish shop is a very cheerful young guy. Each time I visit his shop he helps me recognize the fishes in display. Mostly with local names in Kannada ...... I can barely recognize fishes, except Rohu, which is our staple. Well, now I am well versed with white and black Pompfrets, Shrimps and Mackerel to a certain extent. Also, he would oblige me with cleaning the fishes and cutting it per my instructions, no matter how crowded the shop is. Especially on weekends.I can however boast of selecting fresh ones .... I got my lessons pretty young when I went to the fish market with my dad. 

These days I have been doing a bit of research on fishes and their nutritional values. I love my fish hot, crispy and shallow fried in oil. But I understand that frying the fish in oil is not that healthy and I don't like raw curried fish.To satisfy my taste buds, the fish needs to be fried first and they curried. But that's not quite healthy. Although I love the taste. Of late myself and J are on a health diet. No we don't kill ourselves by starving. We are just trying to eat healthy.  And we both love fish. We can eat it on any given day. So I am trying to recreate traditional dishes with very little or no oil. 


Today when I visited the fish shop, they had some good fresh stock of Sardines. We are not much into eating Sardines because it's a sea fish. People in my part of the world prefer fresh water fishes. The reason why I got attracted to it is because of it's nutritional values. It is a very oily fish and is extremely rich in Vitamin B12, Vitamin D, Calcium, Phosphorous and Omega 3 fatty acids. It is known to promote heart and bone health as it is rich in Omega 3 and calcium. However, if you are having a medical condition, it is better to consult a doctor before including it in your diet. 

I prepared a crispy grilled sardine today. It requires less than a teaspoon of oil as the fish itself is very oily. And I really loved it as it can be prepared in a jiffy. It was crisp and equally yum as the pan fried ones. Marinate and toss it into the oven and forget it for next 20 minutes. I can say that I recreated the taste of pan seared sardines minus the oil. So it was guilt free indulgence.

Serves - 2
Preparation Time - 10 minutes
Cooking Time - 20 minutes

Ingredients

Sardines - 6-7 (medium size) cleaned
Turmeric - 1/2 tsp
Kashmiri Laal Mirch - 1/2 tsp (or more if you like it more spicy)
Ginger Paste -  1 tsp (fresh is better)
Lemon Juice - 2 tsp
Tandoori Masala - 1/2 tsp (use any store bought ones)
Curry Leaves - A handful
Mustard oil -  1 tsp
Salt per taste


Method of Preparation

Clean the sardines and pat them dry. Or leave them in a colander so that all the water is drained out. 
Prepare a tray by lining it with aluminum foil (reduces your work of scrubbing and cleaning it later). Preheat oven in grill mode at 250 degrees centigrade for about 10 minutes.
In a bowl mix all the ingredients to make an even paste. Add curry leaves to the masala. It enhances the taste of the fish. 
Make deep gashes on both sides of the fish.
Take the marinate masala  and rub on both sides of the fish. Now layer the fish on the prepared tray. Now reduce the oven temperature to 200 degrees centigrade. Place the try on middle rack and grill for almost twenty minutes or till done.
Serve with rice.

Homemade Bounty Truffles / Coconut Truffles

I grew up in coastal Odisha where there are plenty of coconut trees and the use of coconut in cooking is also extensive. Especially sweet dishes called "Pitha". So I have a strong liking for coconut and use it liberally in my cooking. Because making Pitha needs patience and perfection I hardly venture into that area. I like things that are simple to make and where the scope of going wrong is minimal. Due to my love for coconut, I became a big fan of the Bounty chocolate the first time I tasted it. I can gobble half a dozen of it in a go. Kind of crazy, if you can say so. 


I don't think there would be anyone in this world who doesn't love chocolates.The richness of chocolate and the nutty coconut flavor makes me crave for it. I always wanted to replicate the same in my kitchen. And after a few experiments I nailed it.  The ingredients can be easily found in one's pantry and the process extremely simple. Even an amateur in the kitchen can make it. Making this with your kids is a great activity. And the best part, it can be done in no time.



Ingredients

Dessicated coconut (dry) - 2 cups
Condensed Milk - 1 cup (I use Amul)
Vanilla Essence - 1 tsp
Dark chocolate shredded - 1/2 cup (packed)
White Chocolate (Optional)



Method of Preparation

Dry roast the dessicated coconut in an open pan on minimum heat for a minute. Add condensed milk and vanilla essence. Mix well with a wooden spatula till condensed milk and the dessicated coconut get incorporated.
Remove from heat. Grease your hands with a little butter. Take a little of the mixture and roll it between your palms to make smooth balls.Once all the balls are done, cover and keep it in fridge for fifteen minutes.



Next, Take the shredded dark chocolate in a double boiler and melt it to a smooth liquid. Else you can melt it in microwave too.
Take the coconut balls out of the fridge. Dip in the chocolate to coat it on all sides. Remove and keep it on a parchment paper. Repeat till all are done. Again keep it back in the fridge till the chocolate becomes firm.
Next melt a little white chocolate and drizzle on the balls (optional)
Your home made Bounty is ready.

Chicken Keema .....

These days when I blog I think about my little sister who is dealing with sleepless nights and tied up mornings for past few months. Her five month old monster is a handful. So I am trying to think of easy below thirty minutes recipes for her which can be done in no time with simple ingredients from the pantry. Chicken Keema is one such dish. It can be prepared in less that thirty minutes and can be paired with rice and breads.
My Marathi friend likes it a little spicy and pairs it with the famous Mumbai Pav. You can also make a wrap using your regular roti or make a grilled sandwich with it. You can also make a stuffed indian bread "Keema Paratha" with it. The options are many. Or just relish it with naan or roti.

Keema is packed with flavors and you can never go wrong with it.



Ingredients

Minced Chicken ( You can ask your local butcher to do it if it is not readily available) - 500 gms
Finely chopped onion - 2 medium size
Ginger garlic paste - 2 tsp
Tomato Pureed - 3 medium size
Cumin Powder - 1/2 tsp
Corriander Powder - 1/2 tsp
Garam Masala Powder - 1 tsp
Turmeric Powder - 1/2 tsp
Red Chili Powder - 1/2 tsp ( You can add more if you want more spicy)
Chopped green chilies - 3
Salt per taste
Oil for cooking

For Garnishing (Optional)
Coriander leaves
Chopped onions



Method of Preparation

First wash the chicken keema pieces. Let it sit in a colander to remove excess water from it. Finely chop onions and green chilies, puree the tomato and prepare ginger garlic paste by taking equal quantity of ginger and garlic. You can also use store bought one.

Take a heavy bottom skillet. Add about 4 tbsp of oil. When hot add the finely chopped green chilies and then chopped onions. Saute the onions till they look translucent to golden brown. Then add the ginger garlic paste. Saute by stirring it regularly. Else it may burn. Then add the pureed tomatoes to it. Add turmeric powder, salt, red chili powder, coriander powder and cumin powder. Cook the masala till there is no raw smell and it starts leaving oil from the sides.
Add the minced chicken meat to it.

Mix well with the masala. Now add garam masala to it.
Add about 2 cups of water. Cover and simmer the meat on medium heat till most of the water evaporates and the meat it cooked.
Garnish with chopped coriander leaves.


Suggestion for Serving

Team it up with any Indian flat bread (Roti/ Naan etc)
You can also make a grilled sandwich with it.
Or even a wrap/ roll.
You can also use this keema for pizza topping

Methi Daal - Lentil Soup flavored with fenugreek leaves.

Nothing beats a home cooked meal .... but having the same staple food everyday can get a bit boring. And with the temperature soaring high I just wish I had a magic wand. That I could just wish and food would be served. The other option left is eating out or ordering food. That can surely solve the problem to an extent but that ain't  a permanent solution, especially for a person like me who is paranoid of calculating calories and is very picky about what oil the restaurant uses for cooking, blah blah ..... 
So, these days I am trying to tweak n twist some of my everyday recipes to make it little more interesting. And the best part is without much effort.
Lentils are an integral part of Indian cooking. There are a plethora of lentil or daal recipes in Indian cooking. Every Indian home has their own way of cooking it. In my place we normally have toor daal/ pigeon pea as a staple. The daal is pressure cooked adding salt and turmeric powder and in the end seasoned with tadka of spices. 
So today while cooking, I added a twist by adding some dry fenugreek leaves .... It was not much an effort but it took the otherwise everyday boring daal/ lentil soup to another level. 

Food Facts

• Toor Daal/ Pigeon Peas is a rich source of protein for vegetarians.
• It also has a good amount of iron, calcium, magnesium, potassium and B vitamins.
• It is high in dietary fibre.
• Toor dal contains folic acid, an important vitamin for all women especially those planning to become pregnant.
• Studies have shown that the fibers in fenugreek help prevent certain cancers.
• Fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods. Some studies also indicate saponins to have a role to play in reducing the body’s production of cholesterol, especially the LDL (bad cholesterol) levels.
  
  

Ingredients
(Makes -3) 

Split Toor/ Tuvar/ Arhar Daal / Pigeon peas - 1/2 cup
Garlic Pods - 4 (large ones)
Dry Red Chilies - 1
Asafoetida - 1 pinch
Turmeric Powder - 1/2 tsp
Dry Fenugreek leaves (Kasturi Methi - Available is Indian Grocery stores) - 2 tsp
Oil - 3 tsp
Cumin Seeds - 1/2 tsp
Water - 1.5 cups
Salt to taste

Method of Preparation

Take good quality lentils. This is the first step towards making a great dish. Wash and soak the daal for about 30 minutes. This will save the cooking time. Peel the garlic pods and crush them using a small mortal and pestle. Alternately, you can finely chop it. Using a kitchen scissor, cut the red chili into small pieces removing the seeds.

Now take the daal/ lentil in a pressure cooker. Add water to it. Add salt and turmeric powder to it and cook for about 2 whistles on medium flame. You can also cook it in any other vessel with a lid till its soft and cooked. 

After the lentils are cooked. Take oil (You can also use Ghee) in a small wok/ tadka pan and bring it to a smoking point. Add cumin seeds and let it crackle. Then add garlic, red chilies and asafoetida. In the end add the dry fenugreek leaves (Adding it in the beginning can burn it and it will loose it's delicate flavor) . Remove from heat and add the mixture to the daal. Stir and close the lid of the cooker.  

Serve warm with rice or roti.

Curried Chickpeas aka Chole/ Choley

Yah I am back blogging after an era literally. Hopefully this time for good ..... If you have been a regular on my blog you should be familiar with my style. There is a little story/ narration and a recipe. Since I am back after a very long time, I decided to twist my style and make it more versatile depending on the mood.

Because it is summer time and we all are in the mood to flaunt our beach bodies ...... or you might be in the other category as me, struggling to loose some weight, particularly those love handles:)

While I can vouch that there is no magic that helps shed those extra kilos, healthy eating habits and a little bit of working out won't hurt. Intact if one is consistent, you can see the results in a few months. Yah you heard it right, "months". The goals need to be realistic.

So this series is all about healthy eating ...... You don't have to starve to loose those extra kilos.

Choley or curried chickpeas is a very versatile dish and can be done in several ways. The style of preparation also varies from region to region.

This recipe is a milimalistic one with very little oil and spices and can be prepared under 30 minutes.

Food Fact 

Chickpeas are high in fibre and protein, and they have a low glycemic index. This powerful combination can help control your weight and lower the bad cholesterol levels. They are also rich in protein and packed with vitamins that are easily absorbed by our body

Ingredients
Chickpeas/ Kabuli chana/ Choley - 1.5 cups 
Boiled Potato - 1 small

Garlic pods - 12 (medium size ones)
Onion - 1 medium
Ginger - 1/2 inch
Tomato - 1
Green chili  - 1 (You can use more if you like spicy)
Choley Masala - 2 tsp (You can use any store bought one but I used MDH as I like it better)
Salt to taste
Oil for cooking - 2 tsp
Turmeric Powder - 1/2 tsp

Method of Preparation
1. You can soak the chickpeas for 8-9 hours (overnight). Then pressure cook it adding salt, 1/2 tsp of turmeric powder and the garlic pods. The chickpeas should be soft when cooked. You can add a small potato to the chickpeas and boil if along with it to save time.
2. Finely chop onion, garlic, tomatoes and green chili and keep aside. Mash the boiled potato. 
3. Now put a kadhai/ wok on the stove and switch on the flame. Add 2 tsp of vegetable/ olive oil. When the oil is hot, add green chilies and ginger first. Sauté for a minute and then add the finely chopped onions to it. Saute till the onions turn translucent. Add tomatoes and cook till the masala has no raw smell and starts leaving oil from the sides. 
4. Now add 2 tsp of MDH Chola Masala (or any other masala brand you like) and immediately add the boiled chickpeas/ choley to it. Add mashed potatoes and stir the mixture lightly to blend in. Simmer on low flame for 10 - 15 minutes. You can taste the salt and add more  to the gravy if needed.(Mashed potato helps make the gravy thicker)
5. Switch of the flame and add chopped fresh coriander leaves to it.


Serving Suggestion

Goes well with any flat bread (poori, paratha, phulka / roti etc)

Indianized Spicy Chicken Wings

The mehendi from Jaya's hands had just started to fade.The new bride was glowing in the gorgeous red salwar kameez. Sanjay was looking at his watch, waiting for the train to arrive, his leave was getting over in two days time. Sanjay's mother was still briefing Jaya about the do's and dont's. It was a typical Indian arranged marriage for Sanjay and Jaya. The train rolled into the platform. The coolies ran towards the bogie carrying their large suitcases. Those bags carried their entire household,everything starting from spices to utensils and clothes. 

Jaya bent and touched the feet of her in-laws and got into the coach. The train whooshed out out the platform gaining speed steadily. The young bride blushed as people stole glances at the newly wed. 

 After a few hours of train journey, Jaya was in this entirely new city ready to embrace a new life. Sanjay was explaining her about the place as they passed through market areas and crowded streets. Being a small town girl, she was amused to see the huge buildings, multiplexes and shopping complexes. Soon they were at their rented apartment, which they was going to be their first home. Sanjay opened the door of the house and let Jaya in. As they kept the bags down, she inspected the house.

 Dust had settled on the windows and their were little cob webs, she could see her footprints on the cold and dusty tiled floors. The bed sheet on the bed looked crumpled as if it had not been washed since ages. There was a pile of clothes at one corner of the bed room. The kitchen platform was greasy and the opened masala packets were randomly placed on the shelves.

The house was far from what is shown in our Bollwood movies where the hero takes his newly wedded wife for the first time !!

She sighed and started cleaning the house being quite optimistic that she would change Sanjay for the better with her love and patience.

A month ago Jaya and Sanjay celebrated their tenth wedding anniversary. She no longer is that timid and shy bride.But things otherwise has not changed much. Sanjay is still messy ...... but he vouches that he has changed much in these years. Jaya has her side of the story. According to her, nothing has changed much for Sanjay except for the few more grey hair. He still leaves the cap of the "namkeen" bottle open, and the wet towel hanging at one corner of the bed, neither does he stack up the newspapers after reading it, nor does he arrange his shoes on the rack, he sits before the TV changing channels all day on weekends and is fussy about his food ........

Despite all the differences they are crazily bonded with their love for each other ....... which they vouch has only grown over the years.

Ingredients

Chicken wings (skin on) - 500 gms  

Garlic paste - 2 tsp

Ginger paste - 1 tsp
Vinegar -  2 tsp
Chili sauce - 1 tbs 

Ketchup - 1 tbs
Red chili powder - 1 tsp
Salt to taste
 

For the sauce

Oil - 1 tbs

Green chilies - 2 chopped finely

Tomato paste - 2 tbs
Hot sauce - 2 tbs

Cumin Powder -  1 tsp

Minced Garlic - 1 tsp

Chopped coriander to garnish

Method of Preparation


Marinade the wings in the ingredients listed for at least half an hour or more. Broil in the oven on high heat until cooked and just beginning to char.

In the meantime, prepare the sauce by heating the oil. Add to it the chopped green chilies and minced garlic and stir fry for 30 seconds. 
Add all the rest of the ingredients and stir fry for 2-4 minutes until cooked through. You can add up to 1/4 cup of water at this stage if you want a thinner sauce. Add the grilled chicken wings and toss to coat. Garnish with coriander.
 

 

Bruschetta & Some after thoughts

I prefer the road side Chaiwala to CCD or Starbucks any day. First because the Chai tastes much better here …… plus it is hassle free. There is no need to add milk and sugar and stir it. Convenient enough for me. Tea to me has to be Chai, Masala Chai or Adrak wali Chai. I still don’t understand the lingo of Green Tea, Decaf Tea and all that. As soon as Chotu handed me my masala chai I dunked a biscuit into it and slurped it noisily without the fear of being judged. Irrespective of the city or the tea stall, there is always a lanky looking Chotu in every stall. Much said about Chai and Chotu ……. I was there at one of the oldest Chai stalls waiting to catch up with a friend of mine…. It was the same small noisy place where the common man pays five rupees for a chai …….. a place where you can shout out to Chotu for another cup or for fetching u a packet of biscuit ……… nothing fancy !

This used to be my favorite hangout spot during college days. A place to unwind and talk about the day and muse about useless things. Now there is a mall across the street. The place looks busier than before. I leaned against my scooter sipping chai while I waited for a friend of mine. I was distracted by an old woman and a kid at the other side of the road. They were like two playful kittens playing with a bundle of clothes, totally ignorant of the crowd around them.

But then this black Audi that vroomed in was good enough to distract me from the playful duo. I checked out the car. Driving an Audi in this part of the country is a big deal I tell ya. Also you dare ignore the lady who stepped out from it ……… she was flawless. Designer Clothes, handbag and six inches stilettos! I smelled Dolce n Gabana too. I believe the other girl who stepped out with her was her domestic help, Maya.

Memshaab would have uttered her name a thousand times in the last five minutes. Maya this …… Maya that , without giving that poor girl a chance to breathe. Certainly she is the most indispensable part of her life ……. which is pretty much understandable. Memsaab will not be able to bear the loads of her shopping and walk in the six inches had Maya not been there. All hells would break loose without her. Not to forget the cranky toddler in the stroller she had brought along who was constantly licking a piece of chocolate and poor Maya wiping his face every time with a fresh piece of paper towel. Well this fiasco went on for a while till Memsaab handed a thousand rupees note to Maya signaling her to take the kid to the play area.

My attention shifted back to the playful duo on the footpath. They were bubbly and playful. My phone beeped. This friend of mine had to drop out in the last moment for some urgent work. I saw the kid running after a Gubbarewala wanting for a balloon …….. like every other kid she longed for one. The Gubbarewala shooed the little girl away. She was scared and disappointed …… tears rolled down her cheeks. I saw her hide behind one of the parked cars staring at the balloons from a distance. I handed the Gubbarewala a five rupee note and asked him to handover a balloon to the kid as I watched from a distance. The duo again burst out into laughter as the balloon fluttered and danced in the air.

I started my scooter, heading homewards and with a lurking thought ……… Can happiness be bought ??

It's Spring time and with Summer just round the corner, this is a perfect recipe that can be done in a jiffy. Great for those fun filled family picnics or even as a camp food. You can also eat it if you have those hunger pangs and when you are so not in the mood of cooking.

Preparation Time - 15 minutes

Ingredients
Brushetta (can be replaced with any other bread) - Cut into 8 medium slices
Ripe Avocado - 1
Cucumber Sliced - 1 Cup
Red Onions Sliced - 1/2 Cup
Red Cherry Tomatoes cut into halves - A handful
Cilantro - for garnishing
Red Pepper flakes - 1/2 tsp
Olive Oil - 2 tsp
Lime Juice - 1 tsp
Fresh Cracked Pepper
Salt per taste

Method of Preparation

1. Drizzle a generous amount of Olive oil on the sliced bruschetta and sprinkle some pepper on it. Put it inside the over at 350 degrees F for about 10 minutes.
2. In the mean time drizzle 1 tsp of oil on a pan and pan roast the cherry tomatoes till they turn soft and mushy.
3. Scoop out the flesh of Avocado. Give it a rough mash. Add salt, pepper, chili flakes and lime juice and mix well.
4. Once the bruschetta is out of the oven, top it with mashed avocado, slices of cucumber, onion and tomatoes.