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Tag: non fat greek yogurt

Chicken Korma

Chicken Korma

  • 1½ skinless chicken thighs, cut into ½ inch pieces

Marinade

  • 1 cup non-fat Greek yogurt
  • ½ cup low-fat sour cream
  • ¼ cup half and half
  • ½ medium yellow onion, minced
  • 1 garlic clove, minced
  • 2 inch ginger, grated
  • 2 teaspoons salt
  • ½ teaspoon cayenne pepper

Mix the yogurt, sour cream, half and half, onion, garlic, ginger, salt and cayenne pepper in a medium bowl. Add the chicken pieces and marinate for at least 2 to 3 hours if not over night.

  • ½ cup cashews soaked over night in ½ cup hot water

Blend the cashews with the water into a paste. Keep aside.

  • 2 tablespoons extra light olive oil
  • 1 teaspoon black cumin seeds (shaahi zeera)
  • 2 green cardamoms, crushed
  • 1 ½ inch cinnamon stick
  • 3 to 4 cloves, crushed
  • 1 large or 2 small yellow onions, minced
  • 3 garlic cloves, minced
  • ½ cup cilantro, chopped

Heat a deep saucepan with the oil. Add the cumin, cardamom, cinnamon and cloves. Cook on medium heat for about 30 seconds. Add the onions, garlic, cashew paste and cook medium heat for at least 20 minutes, stirring constantly. Add the chicken with the marinade and bring to a boil. Lower the heat and cover and cook for 20 to 30 minutes. Check every 10 minutes, making sure it doesn’t stick to the bottom of the pan. Take the lid off and turn the heat up to medium high and let the excess moisture evaporate- another 10 minutes stirring constantly. Check for seasonings and garnish with cilantro.

Mexican Style Turkey Burgers

Grill_3

  • 1 poblano pepper, cut in half, seeded
  • 1 small yellow onion, cut into quarters
  • 3 to 4 garlic cloves, (wrapped in aluminum foil)
  • Drizzle of olive oil
  • Salt
  • Pepper

Preheat oven to 400 degrees F.

Place the vegetables on a lined cookie sheet. Drizzle the olive oil and sprinkle the salt and pepper and roast for 35 to 40 minutes or till the vegetables are soft. Take out of oven and scrape off the skin from the poblano peppers as well as the garlic from the foil. Place in a blender or processor and process till smooth.

  • 1 pound dark turkey meat
  • 2 teaspoons salt
  • Pepper

Place the turkey meat in a medium mixing bowl. Add the poblano mixture, salt and pepper and mix well till everything is incorporated. Form into four patties. Let it sit for 2 to 3 hours. Cook on a grill or skillet. Serve on a sesame seed bun with tomatoes, smoked paprika mayonnaise and guacamole.

Smoked Paprika Mayonnaise

  • ¼ cup non-fat Greek yogurt
  • 1 tablespoon mayonnaise
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • Juice of half lemon

Add the yogurt, mayonnaise, garlic powder, smoked paprika, salt and lemon juice in a small bowl. Mix well and keep aside.

A Restaurant Classic – Chicken Tikka Masala

Another staple for Diwali dinner… yum!

  • 2 pounds boneless skinless thighs, cut into 1 inch pieces
  • 5-6 wooden skewers, soaked in water for at least an hour
  • 3 garlic cloves
  • 2 inches fresh ginger

Process the garlic and ginger into a paste and add to a medium sized bowl.

  • ½ cup non-fat greek yogurt
  • 2 tablespoons half and half
  • 1 teaspoon red food coloring (optional)
  • Juice of one lemon
  • 1 teaspoon coriander powder
  • 3 teaspoons salt
  • 1 teaspoon garam masala
  • ½ cup cilantro, chopped
  • ½ cup raw cashews, ground

Chicken Tikka Masala1

Preheat broiler on high.

Add the yogurt, half and half, food coloring, lemon juice, coriander powder, salt, garam masala, cilantro and cashews into the bowl with the ginger and garlic. Mix well and add the chicken pieces. Marinate over night or at least two to three hours.
Take out the pieces out of the marinade and place them evenly onto the skewers. Broil on a broiling pan on high for 5 to 6 minutes on both sides or till the chicken is golden brown. Take the chicken out of the skewers and keep aside.
Chicken Tikka Masala4

  • 3 tablespoons extra light olive oil
  • 2 teaspoons cumin seeds, toasted
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 2 cans (14 ounces) tomato sauce
  • 1/3 cup milk
  • ¼ cup half and half
  • Pinch of sugar
  • Salt
  • 2 teaspoons coriander powder
  • 1 teaspoon garam masala
  • 3 tablespoons dried fenugreek
  • ½ cup cilantro, chopped

In a large saucepan, heat the olive oil and add the cumin seeds on medium high heat. Saute for a minute and add the ginger and garlic. Saute for another minute and add the tomato sauce. Add the milk, half and half, sugar, salt, coriander powder and garam masala. Mix well and add half of the chicken pieces (the rest can be used for another recipe). Bring the sauce to a boil and simmer on low heat for 10 minutes. Add the fenugreek and fresh coriander. Check for seasonings.
Chicken Tikka Masala3

Mexican Flavored Cheeseburgers

This is yummy and very appropriate for this week of cinch de mayo…

  • 1 cubanelle pepper, sliced in half and seeded
  • 1 poblano pepper, sliced in half and seeded
  • 3 to 4 garlic cloves with skins on
  • 3 to 4 green onions, cut into quarters
  • Drizzle of olive oil
  • Salt
  • ½ cup cilantro, chopped

Place the peppers, garlic and green onions on a lined cookie sheet. Drizzle olive oil and sprinkle salt. Roast in oven for 15 to 20 minutes on 350 degrees F. Add the roasted vegetables in a blender with the cilantro. Blend till smooth. Keep aside.

  • 1 pound grass fed ground beef
  • 2 teaspoons salt
  • 1 egg, beaten

Mix the ground beef, salt and egg with the green mixture. Divide the mixture into 6 patties. Keep aside.

  • 6 buns
  • 6 slices of cheddar cheese
  • 1 large or 2 medium tomatoes, sliced

Mayonnaise

  • 2 tablespoons mayonnaise
  • ¼ cup non-fat Greek yogurt
  • 1 teaspoon smoked paprika
  • Juice of half a lime
  • 1 teaspoon salt

Mix the mayonnaise, yogurt, smoked paprika, lime juice and salt in a small bowl and keep aside.

Cook the patties and assemble the burgers with the mayonnaise and tomato slices. Serve with oven fries.

Jalapeño Fontina Cheese Burgers

These are the most delicious burgers ever! Perfect for the upcoming long weekend…

  • 1 pound ground beef

Preheat oven to 400 degrees F.

  • 3 large jalapenos, sliced in half and deseeded
  • 4 to 5 garlic cloves, with skin on, wrapped in aluminum foil
  • Drizzle of olive oil
  • Salt
  • ½ cup cilantro

Add the jalapenos cut side down onto a lined cookie sheet. Add the wrapped garlic cloves. Drizzle the olive oil over the peppers and sprinkle some salt. Roast for 20 to 30 minutes until the peppers are soft. Take out of oven and let cool. Scrape the skin off the peppers. Squeeze the garlic out of the skins and add to small processor. Add the peppers and cilantro. Process till smooth. Add to the ground meat. Add some salt and mix well. Form into four patties and let sit for an hour or so.

  • 4 slices Fontina cheese
  • 4 ciabatta rolls

Jalapeno Mayonnaise

  • ¼ cup non-fat Greek yogurt
  • 1 tablespoon mayonnaise
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 3 to 4 tablespoons chopped pickled jalapenos

Add the yogurt, mayonnaise, garlic powder, salt and jalapenos in a small bowl. Mix well and serve with burgers and rolls.

Assemble the cooked burgers with melted fontina onto the toasted buns with the jalapeno mayonnaise.

Healthy Chicken Tikkas

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.

Greek Style Turkey Burgers

Greek Style Turkey Burgers

  • 2 pounds dark meat ground turkey
  • ½ cup pitted kalamata olives
  • 2 tablespoons fresh oregano
  • 4 garlic cloves
  • 1 medium shallot, chopped
  • 2 teaspoons salt
  • 2 eggs, beaten

Process the olives, oregano, garlic and shallot in a food processor till chopped well. Add the mixture to the ground turkey with the salt. Add the eggs and mix well. Transfer the mixture to the fridge for a couple of hours.
Form into 8 patties and keep aside.
Grill the burgers till cooked well inside.

Tzatziki Sauce

  • ½ cup non-fat Greek yogurt
  • 1/3 cup grated cucumber with excess water squeezed out
  • 2 garlic cloves, grated
  • Juice of half a lemon
  • 2 to 3 teaspoons salt

Mix the yogurt, garlic, lemon juice and sauce in a small bowl. Assemble burgers on toasted ciabatta rolls with a generous dollop of Tzatziki sauce and serve.