Quick and Easy Recipes

Vegetable Stir-fry
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Serves: 2

You Need:

1tsp sunflower or vegetable oil
4 spring onions, thinly sliced
1 green chilli, finely chopped
2 garlic cloves, crushed
2 carrots, peeled and coarsely grated
1 red bell pepper or green capsicum, sliced
100gm cashew nuts
1tbsp soya sauce
1tsp til (sesame) oil
Salt, to taste
Freshly ground black pepper, to taste

Method:
1. Heat a wok or kadahi till smoking; add the oil.
2. When it begins to smoke slightly, tip in the onions. Stir with a wooden spoon; fry for 2 minutes.
3. Tip in the chilli and garlic, mix. After about a minute, add the carrots and the capsicum or pepper turning the vegetables over every few seconds so they cook evenly.
4. Stir in the cashew nuts, drizzle over the soya sauce and sesame oil. Season with the black pepper.
5. Serve with plain rice.

Each serving: 372.0 Calories, 11.4gm protein, 26.7gm carbohydrates, 26.7gm total fat (4.2gm saturated), 4.8gm fibre, 0.0mg cholesterol, 490.0mg sodium

Tomato Rice
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Serves: 4

You Need:
2 tomatoes
2tbsp mustard or sunflower oil
1tsp jeera (cumin) seeds
8-10 curry patta (leaves)
1/4 tsp salt
1/4 tsp garam masala
150gm/1 cup Basmati rice, washed

Method:
1. Blend the tomatoes in a liquidiser or a food processor and set aside.
2. Heat a saucepan with a tight-fitting lid. Add the oil and add a few of the jeera seeds. When they start to splutter, add the remaining seeds followed by the curry patta, and mix.
3. Add the tomato puree, garam masala and salt; mix. Add the rice and cook for a minute.
4. Pour in 375ml/11.2 cups of just-boiled water. Cover and simmer for 10 minutes till rice is cooked. Serve hot.

Each serving:
210.0 Calories, 3.2gm protein, 32.4gm carbohydrates, 8.5gm total fat (0.5gm saturated), 1.3gm fibre, 0.0mg cholesterol, 147.3mg sodium

Tomato Chutney
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Serves: 4

You will need:

2tbsp tamarind pulp 450gm tomatoes, peeled and chopped
2 garlic cloves, chopped
1tsp sugar 1tsp chilli powder
1tsp salt 1.4 tsp haldi (turmeric)
1tbsp groundnut oil
6 curry patta (leaves), optional
1/4 tsp brown mustard seeds
A pinch of hing (asafoetida)

Method:
1. Put the tamarind pulp in a bowl, pour over enough boiling water to cover; and keep aside for about 10 minutes. Use a wooden spoon to press the pulp and release the fibres and seeds, then strain through a nylon sieve into a bowl to extract as much juice as possible. Discard the pulp and set aside.
2. Put the tomatoes in a large saucepan over medium heat. Add the garlic, sugar, chilli powder, salt, haldi and tamarind juice and bring to a boil.
3. Reduce the heat to low and leave the mixture to simmer for 10 minutes, stirring occasionally, to blend the flavours and thicken. Remove the pan from the heat and keep aside until the chutney has cooled completely.
4. Transfer the chutney to a blender and blend until you have a smooth paste. Spoon the chutney into a glass jar that comes with a tight-fitting, nonmetallic lid, leave open to cool.
5. Heat the oil in a frying pan over medium heat. Add the curry leaves, if using, mustard seeds and hing and fry, stirring constantly, for 30 seconds or until the seeds splutter. Take care that the ingredients donft burn. Tip the spice mixture into the chutney and mix well. The chutney is now ready to use.
Note: It can be left to cool in the glass jar, then sealed and refrigerated for up to 2 weeks.

Each serving: 60.5 Calories, 1.0gm protein, 6.5gm carbohydrates, 3.8gm total fat (0.3gm saturated), 1.4gm fibre, 0.0mg cholesterol, 586.8mg sodium

Lemon and Basil Dip:

You will need:
500gm plain curd
8-10 fresh basil leaves, chopped
1tbsp lemon juice
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| Photo by Thinkstock
Fri 22 Mar, 2013 10:30 AM IST