Paneer kheer

Posted on October 16, 2009. Filed under: Diabetes/diabetic recipe, Sweets | Tags: , , |

Satisfy your sweet tooth with this cardamom-flavoured low fat paneer kheer, made with sugar substitute in replacement to sugar.

Preparation Time : 5 mins.
Cooking Time : 15 mins.

Serves 4.

Ingredients
3 cups low fat milk
1¼ cups grated low fat paneer (cottage cheese)
2 teaspoons corn flour mixed with 1 tablespoon low fat milk
A pinch of cardamom (elaichi) powder
3 teaspoons (approx.) sugar substitute
Method
1. Mix together the milk and paneer in a broad non-stick pan and simmer on a flame, stirring continuously, for about 10 minutes. Add the corn flour mixture and stir continuously till it thickens.
2. Add the cardamom powder and sugar substitute and mix well. Serve chilled.
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Green pea and corn soup

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Starter | Tags: , , , |

Corn is a staple cereal used in Mexican cuisine. Green peas are used to thicken this soup and to add a substantial amount of fibre too. Coriander and garlic lend delicate aromatic flavours that complement the corn and peas making this soup difficult to resist.
This delicious broth makes a wholesome and heart-warming meal if served with whole wheat bread.

Preparation Time : 15 mins.
Cooking Time : 15 mins.

Serves 4.

Ingredients
2 cups fresh green peas
1 cup sweet corn kernels
½ onion, chopped
1 clove garlic, crushed
1 teaspoon oil
salt to taste
For serving

1 teaspoon chopped coriander

1/4 cup low fat milk

1 teaspoon chopped mint
Method
1. Combine the peas, corn, onion, garlic, salt and 4 cups of water and simmer for 10 minutes or until tender. Cool and blend in a mixer to get a smooth purée.
2. Just before serving, add the milk, coriander, mint and salt and bring to a boil.
3. Serve hot.
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Mein chow soup

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Starter | Tags: , , |

The abundance of intensely flavoured fresh vegetables makes this soup rich, tasty and extremely satisfying without the use of too much oil. Oats have been added to thicken the soup as well as to add fibre to your diet.
I find this soup an excellent remedy for a cold …. a hot bowlful usually chases way and congestion that accompanies a cold and rejuvenates my spirits.

Cooking Time : 10 mins.
Preparation Time : 15 mins.

Serves 6.

Ingredients
1 tablespoon finely chopped fresh mint leaves
1 tablespoon chopped coriander
2 teaspoons chopped garlic
2 teaspoons chopped ginger
2 tablespoons finely chopped tomato
2 tablespoons finely chopped capsicum
2 tablespoons finely chopped cauliflower
2 tablespoons finely chopped carrot
2 tablespoons finely chopped cabbage
1 tablespoon quick cooking oats
½ teaspoon pepper powder
1 green chilli, finely chopped (optional)
1 teaspoon oil
salt to taste
For the topping
2 tablespoons chopped coriander
Method
1. Heat the oil in a wok on a high flame.
2. Add the mint leaves, coriander, garlic, ginger, vegetables and salt and stir fry for 2 to 3 minutes over a high flame.
3. Add 4 cups of hot water, oats, salt and pepper powder and bring to a boil.
4. Serve hot, garnished with the coriander.
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Tum yum soup

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Starter | Tags: , , |

A flavourful soup that is truly refreshing as the chillies, lemon grass and other ingredients unite to create a harmonious bouquet of flavours. Enjoy the freshness of succulent mushrooms and cauliflower that are simmered in this delightful stock which is irresistible.

Cooking Time : 10 mins.
Preparation Time : 15 mins.

Serves 6.

Ingredients

1 green chilli, cut lengthwise

5 cups clear vegetable stock

10 fresh mushrooms, sliced
10 to 12 cauliflower florets, parboiled
1 tablespoon roughly chopped lemon grass
1 teaspoon lemon juice
salt to taste
To serve

chillies in vinegar


Method
1. Put the stock to boil.
2. Add the green chilli, mushrooms, cauliflower, lemon grass and salt and boil for 2 to 3 minutes.
3. Add the lemon juice.
4. Serve hot, with chillies in vinegar.
Tips
You can also add other vegetables like broccoli and baby corn instead of the mushrooms.
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Barley soup

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Starter | Tags: , , , |

Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth.
The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup a complete source of protein, which is otherwise lacking in a vegetarian diet. The vegetables add plenty of colour and fibre to this nourishing broth. Add freshly ground pepper towards the end to perk up this soup.

Cooking Time : 20 mins.
Preparation Time : 10 mins.

Serves 4.

Ingredients
 
2 tablespoons pearl barley, soaked for 3 to 4 hours
 
2 tablespoons whole masoor (whole red lentils), soaked overnight and drained
 
1 large clove garlic, chopped
 
3 spring onions (white and greens separated), finely chopped
 
¼ cup carrots, diced
 
½ tomato, chopped
 
2 tablespoons chopped coriander
 
1 teaspoon oil
 
salt and freshly ground pepper to taste
Method
1. Drain the soaked barley and keep aside.
2. Heat the oil in a pressure cooker, add the garlic and spring onion whites and sauté till the onion whites turn translucent.
3. Add the barley, masoor, carrots, salt and 4½ cups of water and pressure cook for 3 to 4 whistles. Cool slightly.
4. Add the spring onion greens, tomato, coriander and pepper and bring to a boil.
5. Serve hot.
Tips
Pearl barley is easily available at most grocery stores and also at chemist shops.

Source :- http://www.tarladalal.com/Nourishing-Barley-Soup-3529r

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Stuffed karelas

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , , |

Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil.
Enriched with protein, calcium, vitamin A, vitamin C, iron and fibre, this recipe is a delectable way to savour this “not so popular” vegetable.

Cooking Time : 60 mins.
Preparation Time : 20 mins.

Serves 4.

For the stuffed karelas
4 medium karelas (bitter gourd)
½ cup yellow moong dal (split yellow gram), soaked for 2 hours and drained
¼ teaspoon cumin seeds (jeera)
1 green chilli, chopped
½ teaspoon grated ginger
¼ teaspoon turmeric powder (haldi)
salt to taste
½ teaspoon oil
¼ cup chopped coriander
For the makhani gravy
3 medium tomatoes, sliced
1 medium onion, sliced
2 large cloves garlic, chopped
12 mm. (½”) piece ginger, chopped
2 cloves (laung)
1 stick cinnamon (dalchini)
¼ cup red pumpkin (kaddu), chopped
½ teaspoon cumin seeds (jeera)
¼ teaspoon kasuri methi (dried fenugreek leaves)
1 teaspoon chilli powder
½ cup low fat milk
½ teaspoon cornflour
1 teaspoon oil
salt to taste
For the stuffed karelas
1. Peel the karelas and keep the peel aside for use in another recipe (Karela Theplas).
2. Slit each one lengthwise. Using a sharp knife, scoop out the insides carefully creating a hollow in the centre. Apply a little salt to the inside and outside of the karelas and keep aside for 10 to 15 minutes.
3. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the soaked moong dal, green chilli, ginger, turmeric powder and salt and mix well.
4. Add ½ cup of water, cover and allow the dal to cook on a slow flame till it is soft and sticky.
5. Add the coriander leaves and mix well. Cool a little.
6. Fill this mixture into the karelas and steam them for 10 to 15 minutes till they are cooked. Cut each karela into 2 and keep aside.
For the makhani gravy
1. Combine the tomatoes, onion, garlic, ginger, cloves, cinnamon and red pumpkin with ¾ cup of water and cook over a slow flame till the tomatoes and pumpkin are soft. Allow to cool completely and remove the cloves and cinnamon and discard them.
2. Blend the mixture into a smooth purée.
3. Heat the oil in a non-stick pan and add the cumin seeds.
4. When the cumin seeds crackle, add the puréed tomato mixture, kasoori methi, chilli powder and salt and simmer for 5 to 7 minutes.
5. Dissolve the cornflour in the milk and add it to the prepared gravy. Simmer for a few minutes.
How to proceed
1. Place the steamed karelas on a serving plate and pour the hot makhani gravy over it.
2. Serve hot with chapatis.
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Dhan saak dal

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe | Tags: , |

A traditional Parsi dish. As the name says, it is an interesting combination of five varieties of dhan (dals) and saak (vegetables) perked with spices to give it a mouth-watering taste.
Being loaded with vegetables this dish is not very high in calories and carbohydrates and also provides all the necessary nutrients. Serve it with crusty whole wheat bread and salad to make a light, yet satisfying meal.

Preparation Time : 25 mins.
Cooking Time : 30 mins.

Makes 4.

Ingredients
½ cup toovar (arhar) dal
2 teaspoons moong dal (split yellow gram)
2 teaspoons masoor dal (split red lentils)
2 teaspoons urad dal (split black lentils)
2 teaspoons val dal
¼ cup potato, chopped
¼ cup brinjal, chopped
¼ cup bottle gourd (doodhi / lauki), chopped
¼ cup red pumpkin (kaddu), chopped
1 spring onion, chopped
1 tablespoon fenugreek (methi) leaves, chopped
1 tomato, chopped
3 teaspoons tamarind, soaked in ¼ cup of water
1 teaspoon oil
salt to taste
To be ground into a paste
1 green chilli
3 red chillies
4 cloves garlic
1 stick cinnamon (dalchini)
4 cloves (laung)
25 mm. (1″) piece ginger
1 cardamom (elaichi)
1 teaspoon coriander (dhania) seeds
4 peppercorns
½ teaspoon cumin seeds (jeera)
2 teaspoons chopped coriander
2 tablespoons water
To be made into a dry powdered masala
1 cardamom (elaichi)
1 cinnamon (dalchini)
1 clove (laung)
Method
1. Combine the dals and wash them.
2. Add the vegetables to the dals along with 3 cups of water and pressure cook for 3 whistles.
3. Liquidise the cooked dals and all the vegetables in a blender and keep aside.
4. Heat the oil in a non-stick pan and add the ground paste. Sauté it for 4 to 5 minutes and add the puréed vegetable and dal mixture, along with the dry powdered masala, tamarind water and salt and simmer for 10 to 15 minutes.
5. Serve hot, with whole wheat bread or chapatis.
Tips
You can also use ready made Dhan-saak Masala available at most grocery stores instead of all the spices used, if you are in a hurry.
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Turai pyaz ki subzi

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

Turai, a vegetable that is low in calories and carbohydrate, is combined with onion and flavoured with ginger and garlic to make a simple dish ideal for those of us who like simple flavours. Though the recipe says to use peeled turai feel free to use them unpeeled to take advantage of the fibre content present in the peel.
Serve this dish with hot phulkas and a salad.

Preparation Time : 10 mins.
Cooking Time : 25 mins.

Serves 4.

Ingredients
2 cups turai (ridge gourd), peeled and sliced
1 cup onion, sliced
½ teaspoon cumin seeds (jeera)
1 teaspoon chopped ginger
1 teaspoon chopped garlic
1 green chilli, chopped
½ cup yellow moong dal (split yellow gram), soaked and drained
¼ teaspoon turmeric powder (haldi)
1 cup chopped tomatoes
1½ teaspoons oil
salt to taste
For the garnish
1 tablespoon chopped coriander
Method
1. Heat the oil in a non-stick pan and add the cumin seeds.
2. When they crackle, add the onions and sauté till they are lightly browned.
3. Add the ginger, garlic, green chilli and turai, mix well and sauté for 2 to 3 minutes.
4. Add the moong dal, turmeric powder, salt and approx. ½ cup of water.
5. Cover and cook over a medium flame till the turai and dal are soft.
6. Add the tomatoes and mix well.
7. Simmer for another 4 to 5 minutes till the tomatoes soften and serve hot garnished with the chopped coriander.
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Hakka noodles

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe | Tags: , |

A Chinese meal is not complete without noodles, but diabetics are often asked to avoid refined foods like noodles, refined bread and pasta which have a high glycemic index. I have taken the liberty of adding noodles to this menu along with loads of flavourful vegetables and have tossed it in very little oil. The trick is to add lots of fibre by way of vegetables so that the dish looks colourful and also suits the diabetic diet.
Vitamin A, vitamin C, iron, protein, calcium and fibre are the nutrients that fortify this recipe.

Preparation Time : 10 mins.
Cooking Time : 10 mins.

Serves 2.

Ingredients
¾ cup cooked noodles
1 large clove garlic, chopped
½ cup spring onions, chopped (whites and greens separated)
¼ cup carrots, thinly sliced into strips
¼ cup baby corn, thinly sliced into strips
¼ cup capsicum, thinly sliced into strips
½ cup bean sprouts
1 teaspoon soya sauce
1 teaspoon oil
salt to taste
Method
1. Heat the oil in a non-stick pan and add the garlic.
2. Add the spring onion whites, carrots, baby corn, capsicum, bean sprouts and salt and sauté over a high flame for 3 to 4 minutes.
3. Add the noodles, soya sauce and spring onions greens and sauté for another 2 minutes.
4. Serve immediately.
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Moussaka

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

Slices of grilled brinjals interlaced with a creamy vegetable mixture and a tangy tomato sauce create a delightful combination of delicate flavours in this classic Greek favourite. To cut down on calories, I have used a low calorie white sauce made with a bottle gourd purée instead of using the usual white sauce.
The brinjal, the vegetable layer and the tomato sauce can be prepared in advance to make a hearty meal in no time by just assembling the ingredients and baking them.
Being baked in an oven this dish makes use of very little oil and provides oodles of valuable nutrients like vitamin A, vitamin C, calcium and iron along with fibre.
Serve hot.

Preparation Time : 30 mins.
Cooking Time : 30 mins.
Baking Temperature : 200°C (400°F).
Baking Time : 20 mins.

Serves 4.

For the brinjal layer
½ large brinjal (baingan), cut into thin slices (12 – 15 slices)
1 teaspoon oil
salt to taste
For the vegetable layer
¼ cup baby corn, sliced
¼ cup red capsicum, chopped
¼ cup green capsicum, chopped
1 cup mushrooms, sliced
½ cup bottle gourd (doodhi / lauki), chopped
2 cloves garlic, finely chopped
1 green chilli, chopped
1 large stalk celery, finely chopped
1 tablespoon whole wheat flour (gehun ka atta)
½ cup low fat milk
½ teaspoon mixed dried herbs
1 teaspoon oil
salt to taste
For the tomato sauce
4 large tomatoes
2 bay leaves
4 to 6 peppercorns
1 small onion, chopped
1 teaspoon garlic, chopped
½ capsicum, deseeded
2 tablespoons tomato purée (optional)
½ teaspoon dried oregano
1 teaspoon olive oil or oil
salt to taste
For the brinjal layer
1. Apply a little salt on the brinjal slices and keep aside for 10 minutes.
2. Heat the oil in a non-stick pan and cook the brinjal slices, a few slices at a time, till both sides are golden brown. Keep aside.
For the vegetable layer
1. Boil the bottle gourd in ½ cup of water until soft. Blend in a liquidiser to a smooth purée.(pressure cooking is also faster).
2. Heat the oil in a non-stick pan, add the garlic, green chilli and celery and sauté for a few seconds.
3. Add the baby corn, red capsicum, green capsicum, mushrooms and wheat flour and sauté for a few minutes.
4. Add the prepared bottle gourd purée, milk, mixed herbs and salt and cook till the mixture is thick. Keep aside.
For the tomato sauce
1. Blanch the tomatoes in boiling water.
2. Peel, cut into quarters and deseed the tomatoes.
3. Chop finely and keep the tomato pulp aside.
4. Heat the olive oil, add the bay leaves and peppercorns and sauté for a few seconds.
5. Add the onion, garlic and capsicum and sauté for a few minutes.
6. Add the tomato pulp (step 3) and allow it to simmer for 10 to 15 minutes until the sauce volume reduces a little.
7. Add the tomato purée and salt and simmer for some more time.
8. Finally add the oregano and mix well. Remove the capsicum, bay leaves and peppercorns and discard. Use as required.
How to proceed
1. Arrange half the cooked brinjal slices to form a layer on the base of 150 mm. (6″) diameter baking dish.
2. Place the vegetable layer over the brinjal slices.
3. Top with another layer of brinjal slices.
4. Cover with the tomato sauce.
5. Bake in a hot oven at 200°C (400°F) for 15 minutes.
6. Serve hot.
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