Healthy Ramadan Meal – Baked Chicken with Vegetables, Couscous and Tatziki

July 4th, 2014 Mona Posted in Black pepper powder, Bok Choy, Broccoli, Canned Tomato paste, Capsicum, Carrot/Gajar, Cilantro/Kothmir (fresh), Couscous, Cucumber, Garam masala powder, Garlic/Lahsun, Ginger-Garlic paste, Green Beans/Binees ki phalli, Lemon/Nimbu, Mint/Pudina (fresh), Olive Oil, Olive/Zetoon, Onion/Pyaaz, Poultry/Murgh, Radish, Red Potatoes, Salt/Namak, Tomato/Tamatar (fresh), Turmeric/Haldi, Vegetable Stock, White Potato/Aloo, Yogurt/Dahi No Comments » 906 views

We desi people tend to eat unhealthy especially during the month of Ramadan. We should all be making a great effort to cook healthy meals for our family and take care of our loved ones instead. Inshallah from this Ramadan onwards, I will posting healthy meal ideas for Iftaar and Suhoor. Keep watching this space for more healthy recipes and meal ideas to come.

The following recipe is just something I made on a whim. It is easy, healthy, and makes a perfect meal for ramadan.

Baked Chicken with Vegetables, Couscous and Tatziki

Chicken Legs/thighs pieces – 12-15 pieces
Black Pepper powder – 1/4 tsp
Salt – 1 tsp
Turmeric – 1/4 tsp
Onion – 1, roughly chopped
Ginger garlic paste – 1 tbsp
Mixed Chopped Vegetables – 4 cups, carrots, grape tomatoes, peppers, potatoes, olives, green beans, broccoli, radish, baby bok choy etc
Garam masala – 1/2 tsp
Olives – pitted, 1/4 cup
Olive oil – 2 tbsp
for Couscous:
Couscous – 1 cup
Olive oil – 1 tbsp
Tomato paste/Pasta sauce (store bought) – 1 tbsp
Fresh leaves and Cilantro – 1 tbsp, finely chopped
Water/Chicken/Vegetable stock – 2 cups, very hot
Salt – 1 tsp
for Tatziki
Cucumber – 1/2, peeled and grated
Garlic clove – 1, mashed
Salt – 1/2 tsp
Fat-free Yoghurt – 1 cup
Juice of half lemon
Fresh mint – 4-5 leaves, finely chopped

Ingredients:
Preheat the oven to 350°F. In a mixing bowl bowl, add chicken, black pepper powder, turmeric, salt, ginger garlic paste, onion, garam masala, olives, olive oil and mix well. In a baking dish with high sides, add the vegetables in a layer. Over them add the marinated chicken again a layer. Cover with aluminium foil and bake for 35-45 minutes covered, then the next 15-20 minutes uncovered until the chicken is juicy and done.
Add pasta sauce/tomato paste, chopped herbs, olive oil, and water/chicken stock in a kettle and let it come to a boil. Add couscous in a bowl. Once the water/chicken stock is boiling, pour over the couscous in the bowl and cover with a tight lid. Keep adise and let rest for 10 minutes. Then fluff with fork.

Using a box grater, coarsely grate the cucumber. Sprinkle it with a 1/2 tsp of salt. Let rest for 10 minutes. Then squeeze and scrunch with clean hands to get rid of the excess salty water. Add it to a bowl. Also add yogurt, mashed garlic, lemon juice, chopped mint leaves and salt. Tatziki is ready.

In a serving dish, add the couscous in a layer. Top it with baked chicken and vegetables. Serve along with tatziki on the side.

Healthy Desi Meals Ideas for Iftaar/Suhoor:
For Iftaar
~ Chanay ki Dal – Lemony Boiled Split Bengal Gram 
~ Jaam ka Kachalu – Guava Chaat 
~ Fruit Chaat – Fruit Salad
~ Baked Samosas - bake the samosas instead of deep frying
~ Ragda Cutlet – alter the recipe by not adding any oil to cook the onions, just saute them in a pan until they get a nice brown color; bake the potato cutlets instead of shallow frying; also do not sweeten yogurt
~ Pita Pockets made using Sheekh Kebabs 

Luv,
Mona

AddThis Social Bookmark Button

Halal Tandoori Turkey – Roasted Turkey Desi Style with Pasta

October 6th, 2013 Mona Posted in Black pepper powder, Bok Choy, Broccoli, Carrot/Gajar, Cilantro/Kothmir (fresh), Coriander seeds, Cumin seeds/Zeera, Garam masala powder, Lemon/Nimbu, Mint/Pudina (fresh), Olive Oil, Radish, Red Chilli powder, Red Potatoes, Salt/Namak, Turkey, Turmeric/Haldi, Yogurt/Dahi 14 Comments » 6,972 views

Every Eid I try to cook something special and make the day memorable by preparing a delicious meal. I had never tried turkey before. So I was ecstatic to learn that Mina Halal is now offering zabihah by hand, Grade A, whole halal turkey through large grocery retailers throughout Ontario.

Mina Halal Turkey

Turkey is a magnificent bird. It has ultra lean, high in flavor meat and is it large enough to easily feed a gathering of 8-12. Turkey is high in protein, low in calories and one of the leanest meats around. It’s also an excellent source of B12. Dark meat from the drumstick is also an excellent source of zinc and selenium. This Eid why dont you all try my recipe in your home and impress your loved ones. They will be happy to eat something new and feel special inshallah. And when there are leftovers, you can use the meat in a multitude of ways, from soup and sandwiches, to pizza and pasta, to burgers and beyond.

I wanted to make an desi version of roasted turkey. And what better roasting technique than making a tandoori roasted bird. I served the tandoori turkey along with pasta and vegetables which I made using the broth after roasting the bird. The result was a spicy lip-smacking turkey that we all thoroughly enjoyed.

Halal Tandoori Turkey – Roasted Turkey Desi Style with Pasta

Ingredients:

Halal Turkey – fresh or frozen (if frozen thaw according to instructions)
Vegetables:
Baby Bokchoy
Carrots – chopped horizpntally into 1/2 inch pieces
Broccoli florets
Baby radish
Baby potatoes with skin (red and white)
To Marinate:
Olive oil – 3 tbsp
Hung Yogurt – 1 cup
Red chilli powder – 4 tsp
Salt – 4 tsp
Juice of one large lemon
Turmeric powder – 1/2 tsp
Roasted Cumin Seed powder – 1 tsp
Roasted Coriander seed powder – 1 1/4 tsp
Garam masala powder – 1 tsp
Black pepper powder – 1/2 tsp
Cilantro and Mint leaves – finely chopped, 1/2 cup, tightly packed

Method:

1. In a bowl, add all the ingredients for the marinade and mix well to form a paste.
2. Preheat oven to 440° F. Rinse inside and outside of turkey; pat dry with paper towels. Rub the marinate mixture all over the turkey, inside and out. Transfer to a large mixing bowl, cover with cling wrap and let marinate in the refrigerator overnight.

marinated Turkey on a bed of fresh vegetables

3. The next day, atleast 5-6 hours before serving, begin the preparation of roasted turkey. Take the turkey out of the refrigerator. In a large roasting pan, place aluminium foil to cover it. Place the vegetables in the roasting pan so that they cover the entire base of the pan. Season them with salt and pepper. Tuck wings under turkey, tie the legs together with kitchen twine, and place it in the roasting pan over the vegetables.

roasted turkey

4. Roast turkey, uncovered for 15-20 minutes until you get a nice browned color on the turkey. Then lower the heat to 325° F, and cover the turkey with aluminium foil. Roast for a furthur 3 1/2 to 4 hours, until thermometer inserted into the thickest part of the thigh registers 165 degrees. The turkey will be cooked to perfection and so soft that the meat will literally fall off the bone.

vegetables nicely done in the delicious broth

5. Transfer the turkey to a platter. Let cool for 30 minutes until you make the pasta.
6. Place a strainer over a bowl. Transfer the vegetables along with the pan juices into the strainer.

turkey meat

the base for the pasta made with broth and pasta sauce

vegetables in the strainer over a bowl

pasta served along with vegetables and roasted turkey meat

For Pasta: (Serves: 4)
7. Add 350 ml pasta sauce (I choose Garden Select) and the collected pan juices to a saucepan and let it come to a boil. Taste and add salt pepper to suit your taste. Mix and add 500 gms fusilli pasta to the saucepan and enough warm water to cover the pasta. Cover the pan and cook on medium heat. Keep stirring every few minutes. After about 10-15 minutes, lower the heat to simmer and cook covered while stirring occasionally until the pasta is done. Add more water if needed to cook the pasta. While you are cooking the pasta, debone the turkey and transfer the meat into a serving platter. Once the pasta is done, add the vegetables from the strainer to the pasta and gently mix. Serve the pasta along with turkey meat. Enjoy!

I still have a ton of leftover turkey meat mashallah. I will be posting something delicious with the leftover turkey meat in a few days inshallah.

Tip: you can store cooked leftover turkey meat once it has cooled down to room temperature in freezer bags in the freezer indefinitely. To use thaw in the refrigerator.

Luv,
Mona

AddThis Social Bookmark Button

Sambar

March 22nd, 2011 Mona Posted in Beetroot/Chuqandar, Black Gram/Urad Dal, Black Peppercorns, Bottle Gourd/Kaddu, Broccoli, Carrot/Gajar, Chane ki Dal, Cilantro/Kothmir (fresh), Cinnamon/Dalchini, Cumin seeds/Zeera, Curry leaves (fresh), Dried Red Chillies, Drumsticks/Sojni ki phalli, Dry Desiccated Coconut, Eggplant/Baingan, Fenugreek/Methi seeds, Green Chillies, Jaggery/Gud, Mustard seeds/Rai, Okra/Bhindi, Pumpkin, Red Chilli powder, Salt/Namak, Shallots/Pearl Onions, Tamarind/Imli, Tomato/Tamatar (fresh), Turmeric/Haldi, White Cauliflower/Phool Gobi, Yellow Lentil/Tuvar ki Dal/Toor dal 6 Comments » 8,114 views

Sambar is a delicious richly flavored lentil and vegetable stew, native to South India. Many versions of sambar exist, and each one is just as delicious as the other one. The key for a flavorful sambar is a good sambar masala. Like there exists many versions of garam masala powder, similarly every South Indian household has their own version of the sambar masala. I have always only used the ready made MDH Sambar masala powder that is easily available in stores. But I really loved Padma’s Sambar and since then I have only been using her sambar masala to favor mine. I was so glad to discover the right sambar masala for me.

Idli served along with Sambar

Warm Sambar is a delicious accompaniment to South Indian classics like idli, wada, dosa, or just along with plain simple rice, etc. Today I have made Okra Sambar because I had only okra at hand, but the mixed vegetable sambar is the conventional and most delicious. The addition of a variety of vegetables add their own flavor to the spicy and aromatic sambar. Tamarind is the traditional souring ingredient used, but if unavailable you can use lemon juice.

Sambar – Spicy Lentil and Mixed Vegetables Stew
Adapted from here

Ingredients:

Toor dal – 1 cup
Tomato – 1, large, chopped
Green chillies – 4, chopped
Turmeric powder – 1/4 tsp
Canola oil – 3 1/2 tbsp
Mustard seeds – 3/4 tsp
Cumin seeds – 3/4 tsp
Dry red chillies – 4, each broken into half
Curry leaves – 3 sprigs
Mixed Vegetables – 2 cups (chopped/cubed: brinjal, potato, taro root, bottle guard, radish, zucchini, okra, drumsticks, french beans, carrot, pumpkin, beetroot, etc; peeled & whole pearl onions/shallots; cauliflower or brocolli florets) (I used only okra – 340 gms) (also I did not have shallots so I used 1 large sliced onion instead)
Thick Tamarind pulp – 5 tbsp
Jaggery/gud – 1 tbsp, grated
Cilantro – 2 tbsp, finely chopped
Salt – to taste
Red chilli powder – 2 tsp
Sambar masala:
2 tsps of bengal gram/chana dal
2 tsps of black gram/urad dal
2 tsps of cumin seeds/zeera
3 tsps of coriander seeds/dhaniya
½ tsp black peppercorns/kali mirch
½ tsp of fenugreek seeds/methi
4 dry red chillies/sukhi lal mirch
¾ cup dry desiccated coconut/khopra

Delicious Warm Sambar

Method:

1. In a non stick frying pan dry roast all the spices separately under the heading sambar masala until they are just a few shades darker. Transfer all the roasted spices to a spice grinder and add a little water and grind to a smooth paste. Keep aside. This is the sambar masala.
2. Wash toor dal in several changes of water. Soak it overnight or for 2-3 hours in surplus fresh cool water. Drain, and wash in several changes of water. Add the washed and soaked toor dal to a pressure cooker. Add 1/2 tbsp oil, chopped tomato, green chillies, turmeric powder and 3 cups of water. Close the lid and pressure cook until the dal is mushy. Using a whisk or a dal ghotni or an immersion blender, blend the dal into a paste. Keep aside.
3. In a large saucepan at medium high heat, add the remaining oil. As soon as it is warm, add the mustard seeds and cumin seeds. When they begin to crackle add the curry leaves and dry red chillies. (If you do not have pearl onions or shallots in hand, add the sliced onions and sauté them until they are pink). Immediately add the prepared mixed vegetables and mix well. Add salt and red chilli powder. Lower the heat to medium and pour in two cups of water. Cover with a lid and let cook until the vegetables are tender crisp, about 5 minutes. Add the tamarind paste and grated jaggery. Now add the toor dal paste prepared earlier along with chopped cilantro and sambar masala. Mix well. Add water to give it a thin consistency. Half cover with a lid and allow it simmer for around 15 minutes more until the vegetables are soft and a good aroma fills your kitchen. Stir frequently and well, as the toor dal tend to sink to the bottom and stick. Serve warm along with plain rice, or dosa, or idli, or wada.

Luv,
Mona

AddThis Social Bookmark Button

Tarkari ki Biryani

November 9th, 2010 Mona Posted in Almonds/Badaam, Broccoli, Canola Oil, Carrot/Gajar, Cashewnuts/Kaaju, Cilantro/Kothmir (fresh), Cinnamon/Dalchini, Clove/Laung, Cumin seeds/Zeera, Eid/Ramadhan/Iftaar, Ghee, Ginger-Garlic paste, Green Chillies, Green Onion/Hari Pyaz, Hyderabadi special, Mint/Pudina (fresh), Peas/Matar, Red Chilli powder, Saffron/Zafraan, Salt/Namak, Tomato/Tamatar (fresh), Turmeric/Haldi, White Potato/Aloo, Yellow Onion/Pyaaz, Yogurt/Dahi 22 Comments » 16,017 views

I was immensely thrilled to learn just a few months back during this last Ramadan that Haleem is the first Hyderabadi delicacy to be granted the Geographical Indication Certificate (GI status) along the lines of the famous Tirupati laddu, Darjeeling tea, Goan feni and Banarasi silk. So it will only be referred to as ‘Hyderabadi Haleem’ from now on. How cool is that. I wish that Biryani and many other such iconic dishes of the city too get the recognition as soon as possible.

Biryani is a dish of royalty, of the nizams of the Hyderabad and the Moghuls, known for its cooking method, delicate flavor, heavenly aroma and the use of many spices in the right proportion. In Persian “Birian” means ‘fried before cooking’. There exist two kinds of Biryani, the non-vegetarian and the vegetarian versions. I have already blogged about both the kachchi (raw) and pakki (cooked) method of the Chicken and Mutton Biryani. You can find the recipes here. Apart from the Hyderabadi Biryani, many other versions also do exist, like the Iranian Biryani, the Khaibari Biryani (from Afghanistan) and Pakistani Biryani, all with a few regional variations that change with religion, geography and culture, but all under the same name Biryani. Today Hyderabadi Biryani caters to palates all over the world.

Chopped Mixed Vegetables

Like I had mentioned in my last post, I love to prepare traditional dishes like Nihari, Biryani and Haleem during the cold season. So the last weekend, I prepared Hyderabadi Vegetable Biryani along with Tomato Chutney as the main course for a dinner party.

Tarkari in Urdu language means vegetables. Just like the non-vegetarian version, the vegetarian version is just as ambrosial and a delightful crowd pleaser. All my guests loved it. I do not know how I missed writing about this Biryani all this while. So without further ado, for all those who were waiting for the Hyderabadi version of the Vegetable Biryani, here goes. Following is my Ammi’s recipe.

Hyderabadi Tarkari ki Biryani – Vegetable Biryani
Serves: 6- 7

Ingredients:

Fragrant long grained Basmatic Rice – 3 cups
Warm milk – 3/4 cup
Saffron strands – two pinches
Canola oil – 5 tbsp (or Ghee)
Yellow Onions – 2, large, finely sliced
Ginger garlic paste – 1 tbsp
Long Green chillies – 2, each slit lengthwise and chopped into half
Mixed Vegetables – large cauliflower florets, large broccoli florets, carrots cut into 2″ long thick sticks, capsicum (any color) cut into long and thin strips, green beans cut into 2″ long pieces, boiled/frozen green peas, quartered potatoes, quartered firm red tomatoes – 5 cups
Cumin seeds – 2 tsp
Red Chilli powder – 2 tsp
Salt – 4 1/2 tsp
Turmeric powder – 1/4 tsp
Cilantro – 1/2 cup, loosely packed, roughly chopped
Yogurt – 250 ml, 1 cup
Caraway seeds/Shahzeera – 1 tsp
Dried Bay leaf – 2
Cloves – 4
Green cardamoms – 5
Mint leaves – 1 cup, loosely packed, roughly chopped

Tarkari Biryani – Vegetable Biryani

Method:

1. Wash the rice in several changes of water and let soak in cool surplus water in a vessel.
2. In a small cup, pour in warm milk and saffron strands. Keep aside.
3. In a large and wide saucepan, add oil and as soon as it warms up add the sliced onions and fry them while stirring frequently until evenly golden brown in color. Remove the pan from heat and using a slotted spoon transfer half of the fried onion into a platter and reserve for garnish.
4. In the same saucepan, add the cumin seeds, ginger-garlic paste and green chillies, stir fry for a minute. Immediately add all the mixed vegetables. Also add red chilli powder, 1 1/2 tsp of salt and turmeric powder and chopped cilantro. Mix well very gently. Increase the heat to high and let the vegetables sear. Give the vegetables a stir every two minutes, until they get seared on all sides. Now add the yogurt and mix. Lower the heat to medium high and let cook covered for 3-5 minutes. Once the vegetables are cooked, (but not mushy) (do not overcook the vegetables) (pierce a knife into a potato and check if it is done) uncover and cook on high while stirring whenever required until the vegetables are almost dry. Keep aside.
5. In a large heavy bottomed vessel pour in surplus water and add shahzeera, dried bay leaf, cloves, green cardamoms and cover with a lid. Let it come a rolling boil. Once boiling, drain the soaking rice and add to the boiling water. Let it cook until the rice if half done. Once done, drain the rice and keep ready. Now starts the layering process of the Biryani. Working quickly, in the same vessel, add half of the drained rice. Now add the cooked mixed vegetables. Spread over the rice evenly. Now spread the reserved fried onions meant for garnish, and the chopped mint leaves evenly over the vegetables. Next, arrange the left over rice evenly covering the vegetables. Lastly, pour evenly the saffron milk. Cover the vessel properly with aluminium foil or a tight lid (with vents closed with dough if any) so that no steam can escape. You can also apply dough to seal the lid which is the traditional method.
6. Cook the Biryani on high for 2 minutes. You will notice that a good amount of steam has built up, which is called as the pehli bhaap, meaning first steam. Then take a flat dosa tawa and keep it below the vessel (so that the bottom does not burn and it slow cooks evenly) and lower the heat to simmer and let it slow cook for 30 minutes, until done. Remove from heat. Let the Biryani sit for 15 minutes before serving. Dig a spoon into the vessel and gently mix the Biryani. Serve on a platter. For a special touch, garnish with more fried onions, finely chopped cilantro and mint leaves, toasted/fried almonds or cashewnuts or pinenuts or raisins.

Serve this Biryani along with Mirchi Ka Salan or Baghare baingan or Tamatar ki Chutney or plain and simple Dahi ki Chutney for a sumptuous Hyderabadi meal.

Note:
1. You can also add chopped paneer cubes, sliced mushrooms, and soy nuggets along with the vegetables.
2. Brocolli is not usually added to the Biryani, I added it because I love it.

Luv,
Mona

AddThis Social Bookmark Button

Sautéed Broccoli

January 11th, 2010 Mona Posted in Black pepper powder, Broccoli, Canola Oil, Lemon/Nimbu, Salt/Namak 10 Comments » 7,397 views

This year, I am totally in love with the winter. 2010 started with a beautiful, tamed and tolerable winter. The last years winter here was horrible, with harsh snowstorms almost every week and grey skies with the sun gone for a long holiday behind the clouds. Lets just hope that this year along with all the coming years brings to us all good things and cheers us every way inshallah, Ameen.

I also love the market at this time of the year brimming with gorgeous winter vegetables and fruits. Broccoli is one such vegetable that makes it appearance at its best this time of the year.

Sautéed Broccoli

How do I like my broccoli? Simply sautéed along with a dash of fresh lemon juice, salt and pepper in warm oil. Hmm, comfort and nourishment in a bowl.

Bhuni huwi Hari Phool Gobi – Sautéed Broccoli

Canola oil – 2 tsp
Broccoli – 1, large head, cut into florets, washed and drained
Lemon juice – 2 tbsp (or according to taste)
Salt and Black pepper powder, to taste

Method:

Warm a skillet at medium high heat and as soon as it is hot, add broccoli and stir fry until the broccoli is bright green, about a minute or two. The aroma of sautéing broccoli is just amazing! Immediately add the rest of the ingredients and stir fry until broccoli is crisp tender and cooked, about 2-3 minutes more.

I am interested to know, what is Broccoli rightly called in Urdu language?

Luv,
Mona

AddThis Social Bookmark Button