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Sauteed Green Beans with Mustard Seeds

February 26, 2013

This is a delicious side dish that I made within minutes. The great thing is that it can served with any protein or a rice dish. One of my favorite cuisines is South Indian food- I love the different spices used in these dishes including mustard seeds and curry leaves. I especially love the combination of the two. It creates an amazing, earthy flavor. continue >>

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Chicken with Spinach and Dill

February 25, 2013

This dish is my daughter’s favorite Indian dish- well, one of her favorites. Most of the time I forget to make it and she is the one to remind me. She loves the delicious combination of spinach and chicken thighs cooked together with onions, ginger and garlic with some tomatoes. I grew up with this dish and absolutely love it as well. continue >>

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Ma Po Tofu with Peas

February 24, 2013

Ma Po Tofu with Peas This is my husband’s favorite thing to order in Chinese restaurants. It is a Szechuan dish and so not really available in a lot of the restaurants. The dish is also on the greasy side- like any other that we tend to order in the restaurant. As usual I try to make it at home. It doesn’t taste exactly the same but it tastes good and I know it is healthy.

Usually the dish is made with ground pork and soft tofu with a delicious sauce. I used my usual ground turkey, which is my ‘go to’ ground meat. It is much healthier- I use dark turkey meat so the taste is really good.

I marinated the meat with some tamari and corn starch. The corn starch was to thicken the sauce while cooking the dish.  I then prepared a sauce consisting of black bean sauce, chili garlic sauce, ketchup and vinegar. I made a delicious sauce and got the tofu ready. I decided to make the dish a one pot meal and added some peas to it. I thought it was a good addition to the dish and I didn’t have to worry about serving a vegetable on the side.

Try this dish- it is easy, quick and super delicious….

  • ½ pound ground turkey
  • 3 teaspoons tamari
  • 2 teaspoons corn starch

Mix the tamari with the cornstarch. Marinate the turkey meat with the cornstarch mixture for 2 to 3 hours.

  • 1 tablespoon tamari
  • 2 teaspoons black bean sauce
  • 1 teaspoon chili garlic paste
  • 2 teaspoons ketchup
  • 2 teaspoons rice vinegar
  • 1 teaspoon honey

Mix the tamari, bean sauce chili paste, ketchup, vinegar and honey in a small bowl. Keep aside.

  • 1 pound silken or firm tofu, cut into 1 inch squares
  • 1 tablespoon extra light olive oil
  • 1 cup frozen peas
  • 2 teaspoons corn starch
  • 2 teaspoons water

Mix the cornstarch and water in a small bowl and keep aside.

Heat a wok-like saucepan with the oil. Add the ground turkey and sauté on high heat and separating the meat with the back of the spatula. Cook on high for 4 to 5 minutes till golden brown. Add the tamari sauce and mix well. Add the tofu and frozen peas. Mix well and bring to a boil. Add the cornstarch mixture and bring to another boil. Check for seasonings and serve with brown rice.

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Healthy Chicken Tikkas

February 20, 2013

Healthy Chicken Tikkas1 I usually make chicken tikkas out of thighs. I love the tender pieces of thighs and they are very forgiving- with the cooking time that it.

I decided to use chicken breast and marinated the pieces in an aromatic mix. I simply blended ginger, garlic, cilantro and dried mint.  I mixed it with a bit of non-fat Greek yogurt.

I think the trick is to marinate the pieces for a few hours if not over night. The flavor will get stronger and that is what you need when you are trying to cook with less fat and use meats that are very low in fat.

Instead of cooking the pieces in the oven, I decided to use my non-stick frying pan. Cooking it on the stove top gave a bit more control over the cooking time. I kept checking on the chicken to make sure it doesn’t over dry- that is the worst thing- you don’t want chicken breast tasting like cardboard.

Enjoy this dish but make sure to watch the chicken- closely… enjoy!

  • 1½ pounds chicken breast, skinless

Marinade

  • 2 tablespoons non-fat Greek yogurt
  • 1 inch fresh ginger
  • 3 garlic cloves
  • ½ cup cilantro
  • Juice of one lemon
  • Salt
  • 1 teaspoon dried mint
  • 3 teaspoons oil

Process ginger, garlic and cilantro till smooth. Add the mixture in a small bowl. Add the yogurt, lemon juice, salt and dried mint. Spread the mixture all over the chicken pieces and marinate for at least 4 to 5 hours or over night.

Drizzle 2 teaspoons oil into a non-stick pan. Heat on medium and add the chicken pieces. Lower and cover and cook for 3 to 5 minutes (depending on the thickness of the pieces). Turn the pieces and drizzle the remaining one teaspoon oil and cook till done. Serve hot.

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Healthy Vegetable Scramble

February 19, 2013

Healthy Scramble I like starting my day with a healthy breakfast.

I bought a carton of egg whites and decided to pair some up with a regular egg.

I sauteed up some veggies as well. My fridge is filled with peppers, mushrooms, spinach, zucchini, and sprouts. I decided to use some mushrooms, peppers and spinach. I cooked them with a tiny bit of oil. I used the non-stick pan so it doesn’t take too much fat to cook the vegetables. I mixed up the egg whites and egg with salt and added it to the non-stick pan.

It is a delicious breakfast with a very large cup of coffee- perfect way to start the day…

  • 1 egg
  • 1/2 cup egg whites
  • ½ teaspoon salt
  • 1 to 2 cups baby spinach
  • ½ cup yellow or red pepper, sliced
  • 3 to 4 cremini mushrooms, sliced
  • ¼ cup low fat, shredded cheese
  • 1 teaspoon extra light olive oil

Beat the egg and egg white in a small bowl. Add the salt and cheese and mix well. In the meantime, heat a non-stick frying pan and add the oil. Add the spinach, peppers and mushrooms. Saute on medium heat till the mushrooms have cooked down- about 5 minutes. Lower the heat and add the egg mixture. Mix well and turn the heat off as soon as the mixture begins to set. Serve immediately.

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Cider Duffins

February 13, 2013

Cider Duffins

  • ¾ cup raw sugar
  • 1 large egg
  • 1½ cups white whole-wheat flour
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ cup extra light olive oil
  • 1 cup apple cider
  • 1 teaspoon vanilla extract

Topping

  • 1 tablespoon butter, melted
  • ½ teaspoon cinnamon
  • ½ cup fine raw sugar

Preheat oven to 350 degree F. Lightly grease a 12 muffin tin with a bit of oil in each cup.
In a large bowl, beat together sugar and egg till light and fluffy. Pour in vegetable oil, cider and vanilla extract. Mix to combine.
In a small bowl, sift the flour, baking powder, cinnamon, nutmeg and salt. Pour into the egg mixture and stir well.
Divide batter evenly into the muffin cups, filling about ½ full.
Bake for 15 minutes, until a tester inserted into the center comes out clean.

While muffins are baking, melt butter in a small bowl. Pour ½ cup sugar and cinnamon into another small bowl and mix well.

Once the muffins are done, lightly brush the top with melted butter, remove from the pan and roll in the cinnamon sugar, coating all parts of the duffin.

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Orange Cardamom Panna Cotta

February 10, 2013

Orange Yogurt Cardamom Panna Cotta

I have decided to do all desserts this week in honor of Valentines day. I may disappoint all the chocolate lovers out there.. most of the desserts are fruit based- something different for V-Day!

I love any custardy dessert…I find them very comforting. This panna cotta is comforting and healthy at the same time. I have used cream, which can be substituted with all milk. Either way, this dessert is delicious, especially topped with fresh chopped oranges.

  • ¼ cup 2% milk
  • 1 envelope unflavored gelatin

Add the milk to a small bowl. Sprinkle the gelatin and let sit and absorb.

  • ½ cup 2% milk
  • ½ cup cream
  • 3 to 4 cardamom pods, crushed
  • 1/3 cup agave (add more according to taste)
  • 1 teaspoon vanilla extract
  • 2 cups plain non-fat Greek yogurt

Add the milk, cream, cardamom and agave to a medium saucepan and simmer without boiling for 4 to 5 minutes. Turn heat off and add the gelatin mixture. Whisk well to make sure the gelatin dissolves. Add the vanilla extract and yogurt. Taste and add more agave if needed.
Pour into small bowls and refrigerate overnight. Make sure to cover with plastic wrap.

Orange Topping

  • 2 navel oranges, peeled, segmented, chopped
  • 1 teaspoon vanilla sugar

Add the chopped orange segments to a small bowl. Add the vanilla sugar and let sit for an hour. Top the panna cottas with the topping before serving.

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