Heart Care

Some sensitive dishes that will go easy on your vital organ

Some sensitive dishes that will go easy on your vital organ

Methiwali machchi

Ingredients
>>4 black pomfret (halwa) fillets (500 grams), cut into u1 inch piecesu00a0u00a0u00a0
>>1 tbsp lemon juiceu00a0u00a0u00a0u00a0u00a0
>>Salt to taste
>>2 tsp olive oil/rice bran oilu00a0u00a0u00a0u00a0u00a0u00a0
>>1/2 tsp mustard seedsu00a0u00a0u00a0u00a0u00a0
>>1 inch ginger, choppedu00a0u00a0u00a0u00a0u00a0
>>3-4 garlic cloves, choppedu00a0u00a0u00a0
>>4 spring onions, choppedu00a0u00a0u00a0
>>1 cup chopped fenugreek leaves (methi)u00a0u00a0u00a0
>>1 medium tomato, chopped
>>3-4 green chillies, choppedu00a0u00a0
>>1 medium raw mango, peeled and choppedu00a0u00a0u00a0u00a0
>>1/4 tsp turmeric powderu00a0u00a0u00a0u00a0u00a0

Method
Marinate the fish pieces in lemon juice and salt for fifteen minutes.
Heat oil in a non-stick pan, add mustard seeds and saute till they splutter. Add ginger, garlic and spring onions and stir-fry for two minutes.
Add methi leaves and saute for two to three minutes. Add tomato, green chillies, raw mango and turmeric powder and cook for two minutes, stirring continuously.
Add half a cup of water and continue cooking over high heat stirring frequently.
When the liquid starts boiling add marinated fish and adjust salt. Cover and simmer over medium heat for eight minutes or until fish is cooked.
Stir gently, check and adjust seasoning and serve hot.

Steamed methi gajar muthia

Ingredients
>>3 1/2 cups whole-wheat flour (atta)u00a0u00a0u00a0
>>1 cup gram flour (besan)u00a0u00a0u00a0u00a0
>>1/2 cup wheat branu00a0u00a0u00a0u00a0u00a0
>>1 cup fresh fenugreek leaves (methi), finely chopped
>>2 small carrots, gratedu00a0u00a0u00a0u00a0u00a0u00a0
>>Salt to tasteu00a0u00a0u00a0u00a0u00a0u00a0
>>1 tsp sugaru00a0u00a0u00a0u00a0u00a0u00a0
>>1/4 tsp turmeric powderu00a0u00a0u00a0u00a0
>>1 tsp red chilli powderu00a0u00a0u00a0u00a0
>>1/2 tbsp green chilli pasteu00a0u00a0u00a0u00a0
>>1 tsp fresh garlic pasteu00a0u00a0u00a0u00a0
>>1 tsp fresh ginger pasteu00a0u00a0u00a0u00a0u00a0
>>1/2 tsp garam masala powderu00a0u00a0u00a0
>>1 tbsp lemon juiceu00a0u00a0u00a0u00a0u00a0
>>1 tbsp sesame seeds, roastedu00a0u00a0u00a0
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Method
Mix together the whole-wheat flour, gram flour and wheat bran. Add salt, sugar, turmeric power, red chilli powder, green chilli paste, fresh garlic paste, ginger paste, garam masala powder, fenugreek leaves, carrots, lemon juice, sesame seeds and soda bicarbonate. Knead to semi-soft dough using very little water.
Pour two to three cups of water in a steamer and place a greased colander over it. Divide the dough into twelve equal portions and roll into cylindrical shapes of one inch diameter. Arrange the muthias on a greased colander and steam for fifteen to twenty minutes or till done.
Serve hot.

Vegetable and soya granules pulao

Ingredients
>>1 1/2cups brown rice, soakedu00a0u00a0u00a0
>>1/2 cup soya granules, soakedu00a0u00a0u00a0
>>2 tbsp olive oilu00a0u00a0u00a0u00a0u00a0u00a0
>>1 inch stick cinnamonu00a0u00a0u00a0u00a0
>>2-3 green cardamomsu00a0u00a0u00a0
>>3-4 clovesu00a0u00a0u00a0u00a0u00a0
>>1/2 tsp caraway seeds (shahi jeera)u00a0u00a0
>>1/2 tsp cumin seedsu00a0u00a0u00a0u00a0
>>2 medium onions, chopped
>>2-3 green chillies, slitu00a0u00a0u00a0
>>1/2 tbsp ginger pasteu00a0u00a0u00a0u00a0
>>1 medium carrot, 1 inch cubes
>>1/4 medium cauliflower, separated into tiny florets
>>15-20 French beans, 1 inch diamonds
>>2 small potatoes, 1 inch cubes
>>1 tsp coriander powderu00a0u00a0u00a0
>>1/4 tsp turmeric powderu00a0u00a0
>>1 tsp red chilli powderu00a0
>>1 tsp garam masala powderu00a0u00a0
>>2 medium tomatoes, chopped
>>1/2 cup skimmed milk yogurt
>>1/2 cup green peas
>>Salt to taste
>>2 tbsp chopped fresh coriander leaves

Method
Heat oil in a thick-bottomed pan, add cinnamon, cardamoms, cloves, caraway seeds, and cumin seeds. When they begin to change colour, add chopped onions, slit green chillies and continue to saute. Add ginger paste and a little water to onions and continue to saute.u00a0
Add carrot, cauliflower, French beans and potatoes. Mix well along with the masala.
Add coriander powder, turmeric powder, red chilli powder and garam masala powder.u00a0 Mix and saute.
Drain and add soya granules and cook for one and half minutes. Drain and add rice.u00a0 Mix and saute for a couple of minutes. Add tomatoes and cook till tomatoes are soft.u00a0
Add yogurt and mix well. Add green peas, two and a half cups of hot water and salt to taste. Once it comes to a boil, reduce heat, cover and cook till the rice is done. Garnish with chopped coriander leaves and serve hot.u00a0

Sheryl Remedios from Vasai (W) wins an autographed copy of Chaat, Chef Kapoor's book

Paneer stuffed paratha

ingredients
>>3 cups whole wheat flour (atta)
>>2 tbsp ghee or oil
>>1/2 tsp salt

For the stuffing
>>1 cup crumbled cottage cheese (paneer)
>>2 chopped green chillies
>>1 tsp red chilli powder
>>1 1/2 tsp coriander-cumin powder
>>1/2 inch piece of ginger, choppedu00a0
>>2 tbsp chopped fresh coriander leaves
>>Salt to tasteu00a0u00a0

Method
Sieve the flour with the salt into a bowl. Add ghee or oil and rub in lightly. Add sufficient water and knead into a soft dough. Divide into ten to twelve balls. Cover with damp cloth and set aside. Mix all the ingredients for the stuffing. Flatten each dough ball a little, place a tablespoon of paneer mixture in the centre. Gather in the edges and roll into a ball. Press on the floured board and roll out into a round parantha.
Heat a tawa, place the parantha on it and cook until brown patches appear on both sides. Repeat for the rest of the dough.
Serve hot.u00a0u00a0

Tofu rassedaar

Ingredients
>>250 gms tofu
>>1 tbsp olive oil
>>1 tsp cumin seeds
>>2 inch piece ginger, chopped
>>2 medium tomatoes, pureed
>>Salt to taste
>>1/2 tsp red chilli powder
>>1 tsp coriander powder
>>A generous pinch of turmeric powder
>>1/2 cup skimmed milk yogurt, whisked
>>1 green chilli, chopped
>>A generous pinch of garam masala powder
>>2 tbsp chopped fresh coriander leaves

Method
Cut the tofu into large cubes.
Heat the oil in a pan and add the cumin seeds. When they begin to change colour, add the chopped ginger, pureed tomatoes and salt and saute for two minutes.
Add the red chilli powder, coriander powder and turmeric powder and cook for one minute. Stir in the yogurt and green chilli and cook for two minutes.
Add the tofu, garam masala and coriander leaves and serve.

Shopping list for next week

Matar aur mangodi kadhi
> 300 mls sour yogurt
> 250 gms green peas
> 150 gms moong mangodi
> 10 gms dry button red chilliesu00a0

Dal baharu00a0
> 150 gms split pigeon pea
> 150 gms carrot
> 100 gms French beans
> 1 drumstick
> 1 small cauliflower

Mixed vegetables in coconut kadhi
> 400 mls coconut milk
> 100 gms red pumpkin
> 100 gms broad beans
> 50 gms tamarind