Healthy Food Recipes with Zero Oil

Healthy Food Recipes with Zero Oil

To get rid of that extra roll of fat, go for an oil-free or zero oil diet, which includes the right quantity and quality of carbohydrates and proteins. The foods have their natural fat content or hidden fat in them which is enough for our body. So cut down on calories, yet not on taste by omitting oil, butter or ghee altogether with these healthy food recipes with zero oil.

I have used skimmed or toned milk wherever milk was required. Even the yoghurt and cottage cheese used in these healthy food recipes should be prepared from toned or skimmed milk, instead of buying ready-made cottage cheese which is prepared from whole or full cream milk.

My healthy food recipes with zero oil trials of converting the family favourites as well as creating special oil-free recipes were indeed a pleasure. My family found the oil-free food absolutely wonderful for their taste buds as well as their physique. They enjoyed generous helpings of the snacks and vegetables without feeling guilty.

Last but not least, I believe that this article shall prove very useful for heart patients as well as obese people, but the food being delicious would be a joy for all!

 

Oil-Free Curries

Your search for healthy food recipes for dinner ends here.

1. Red Thai Curry

A spicy red Thai curry simmered with exotic vegetables. Relish with steamed rice.

Healthy Food Recipes
Healthy Food Recipes

Serves: 4-6

Cal/Serving: 72

Ingredients:

½ tsp brown sugar

Salt

Coriander leaves or 15 basil leaves, chopped

½ tsp soya sauce

3 tsp cornflour mixed in 3 cups of coconut milk

For the red curry paste:

3 tsp vinegar

1 tsp salt

6 peppercorns

1 tsp cumin

1 ½ tsp coriander seeds

3 stalks coriander

The rind of a lemon or one stalk lemon grass

1 ½” piece of ginger, sliced

8-10 flakes of garlic, peeled

½ onion, chopped

4-5 Kashmiri red chillies soaked in half a cup of warm water for at least 10 minutes

For the vegetables:

½ cup bamboo shoots, chopped

1 small broccoli florets

2 small brinjals, peeled and diced

5-6 mushrooms, sliced

7-8 baby corns, slit lengthwise

Method:

  1. Grind all the ingredients for the red curry paste along with water (in which chillies were previously soaked) to a very fine paste.
  2. Extract 3 cups of coconut milk by soaking grated coconut in a cup of warm water. Blend and then strain. Repeat to get 3 cups of milk.
  3. Add the red curry paste in a non-stick pan and fry for a few seconds on low heat.
  4. Stir in 3-4 tbsp of coconut milk before adding the vegetables and cooking for 2-3 minutes.
  5. Stir in rest of the milk along with basil leaves and soya sauce.
  6. Cover and simmer on low heat for 5-7 minutes till the vegetables are tender.
  7. Add sugar and salt. Boil for 2-3 minutes.
  8. Serve hot with steamed noodles or rice.

 

2. Handi Channa

Serves: 4-5

Cal/Serving: 117

Ingredients:

3 tsp tamarind pulp

2 tsp bhuna jeera powder

4 tsp dhania powder

½ tsp garam masala

½ tsp red chilli powder

3 tsp channa masala

1 tsp ginger paste

1 tsp garlic paste

3-4 cloves

1 large onion, finely chopped

2 brown cardamoms

2 cups chickpeas

To garnish:

A few ginger juliennes

1-2 green chillies, cut into half

1 tomato, cut into 8 pieces

Method:

  1. Soak the chickpeas overnight.
  2. Next morning, drain the water before putting in a pressure cooker and adding 4 cups of fresh water. Toss in finely chopped onion, cardamoms, cloves, ginger and garlic pastes. Pressure cook to give one whistle and keep on low flame for 15-20 minutes.
  3. Open the cooker after the pressure drops. Add tamarind pulp, red chilli, black pepper, garam masala, cumin powder, channa masala, coriander powder and salt to the cooked chickpeas. Mash the chickpeas a little.
  4. Pressure cook again to give 2-3 whistles.
  5. Serve hot garnished with green chilli, tomatoes and ginger juliennes.

 

3. Dudhiya Matar

Some vegetables are rich in proteins and hence provide quite a few calories, even without adding any fat to them. Peas are one of them.

Serves: 3-4

Cal/Serving: 124

Ingredients:

½ tsp roasted and ground cumin

½ tsp red chilli powder

Salt

2 tsp ginger, finely chopped

2 tsp tomato sauce

3 green cardamoms

2 tsp maida

1 cup yoghurt

2 cups shelled peas

Method:

  1. Boil 4 cups of water after adding 1 tsp salt and ½ tsp sugar. Add peas and continue to boil until done.
  2. Beat the yoghurt with maida until smooth. Add cardamoms to the yoghurt.
  3. Boil ½ cup water in a pan. Stir in the yoghurt before adding salt and chilli powder. Boil for 4-5 minutes on low flame.
  4. Add boiled peas and ginger and continue to boil.
  5. Stir in the sauce. Cover and simmer for 5 minutes.
  6. Serve sprinkled with roasted and ground cumin.

 

4. Kandhari Aloo

Juice of red fresh pomegranates is added to give this curry an intriguing flavour.

Serves: 8

Cal/Serving: 86

Ingredients:

1 tsp maida or cornflour

½ cup curd

1 tsp dried fenugreek leaves

2 cups pomegranate seeds

1 tsp Kashmiri chilli powder or deghi mirch

1 ½ tsp salt

3 tsp khus khus and 10-12 cashews soaked together in ¼ cup warm milk

1 large onion, ground to a paste

To garnish:

3 tsp coriander leaves, chopped

1” piece of ginger, julienned

Method:

  1. Boil the potatoes. Peel and keep aside. Grind khus khus and cashews with milk until a smooth paste is obtained.
  2. Grind pomegranate seeds in a mixer blender without adding any water. Strain to get a cup of juice.
  3. Cook onion paste in a vessel for 2-3 minutes or until all the excess water has dried.
  4. In a bowl, toss in together a cup of water, khus khus and cashew pasteand tomato puree. Add this to the onion paste in the vessel and bring to a boil.
  5. Add boiled potatoes, chilli powder and salt.
  6. Stir in the pomegranate juice.
  7. Add dried fenugreek leaves.
  8. Mix cornflour to yoghurt and beat well until smooth. Add to the potato gravy.
  9. Let the gravy boil, cover and simmer for 7-8 minutes.
  10. Serve hot garnished with coriander, ginger juliennes and pomegranate seeds.

 

Dry and Rasmisi Healthy Food Recipes

5. Kastoori Gobhi

Serves: 4-5

Cal/Serving: 24

Ingredients:

1” piece of ginger, julienned

1 green chilli, finely chopped

¾ tsp salt

½ tsp turmeric

¼ tsp amchoor

1 tsp coriander powder

¼ tsp red chilli powder

½ tsp garam masala

6 tsp dried fenugreek leaves

2 tomatoes cut into 8 pieces each

1 medium cauliflower cut into florets

Method:

  1. Boil 4-5 cups of water after adding a tsp of salt and ½ tsp turmeric to it.
  2. Add cauliflower florets and cook until done.
  3. Strain the cauliflower and keep aside.
  4. Keep a heavy bottomed pan on fire and add cauliflower florets along with tomatoes.
  5. Toss in all other ingredients and stir for 3-4 minutes until mixed well.
  6. Cover and cook on low flame for 5 minutes till tomatoes turn soft.
  7. Serve hot.

 

6. Tandoori Arbi

Servings: 8

Cal/Serving: 96

Ingredients:

3-4 green or red chillies slit lengthwise

1” piece ginger julienned

3 tsp lemon juice

½ tsp salt

1 tsp tandoori masala

3 tsp yoghurt

3 onions cut into rings

½ tsp carom seeds

½ kg colocasia (arbi), boiled, peeled and cut into 2 lengthwise

For the marinade:

1” piece ginger, finely chopped and crushed into a paste

6-8 peppercorns, crushed

¼ tsp carom seeds

½ tsp salt

½ tsp turmeric

3 tbsp chaat or tandoori masala

3 tsp gram flour

1 cup thick yoghurt, hung for at least 30 minutes

Method:

  1. Pressure cook the arbi with 3 cups of water to give a whistle. Keep on low flame for 3 minutes. Remove from fire. Peel boiled arbi and cut into two pieces lengthwise.
  2. Hang yoghurt in a muslin cloth for 30 minutes.
  3. Mix all ingredients for the marinade to the yoghurt.
  4. Grease a wire rack or a baking tray. Dip arbi pieces in the prepared marinade and arrange on the tray.
  5. Keep in a hot oven at 200 C for 25 minutes or until the yoghurt dries up and forms a coating.
  6. Heat a vessel and add carom seeds. Dry roast for 2-3 minutes before adding ¼ cup of milk. Toss in the onions and cook till the milk dries.
  7. Stir in 3 tsp of yoghurt and tandoori masala along with salt.
  8. Add the ginger juliennes and mix well. Keep aside till serving time.
  9. At the time of serving, add green chillies and arbi.
  10. Sprinkle some lemon juice and mix well.
  11. Serve hot.

Note: To boil arbi in a microwave, you may wash the arbi, put it in a microwave safe bag and cook on high for 6 minutes.

 

7. Palak Paneer

Serves: 4-5

Cal/Serving: 92

Ingredients:

100 g paneer cut into ½” pieces

A pinch of sugar

½ tsp red chilli powder

3 tsp channa masala

1 tsp salt

5 tbsp tomato puree

1 onion, chopped

2 green chillies, chopped

1” piece ginger, chopped

4 flakes garlic

6 tsp channa dal, cleaned, washed and drained

600 g spinach, chopped

Method:

  1. Pressure cook spinach with a cup of water, green chillies, ginger, garlic, onion and channa dal to give a whistle. Keep on low flame for another five minutes.
  2. Remove from fire. Cool and puree in a blender. Transfer to a non-stick pan.
  3. Add channa masala, red chilli powder, salt and tomato puree to the palak puree and cook for 5 minutes on low flame. Add a pinch of sugar.
  4. Toss in the paneer cubes and cook for 2-3 minutes on low flame.
  5. Serve hot after garnishing with ginger juliennes.

 

8. Imli aur Saunf wale Baingan

Brinjals have a very low-calorie content of their own so if made oil-free, they are super light in calories.

Baingan
Healthy Food Recipes

Serves: 3-4

Cal/Serving: 20

Ingredients:

1 tsp sugar

2 tsp tamarind pulp

250 g small brinjals

Dry masalas:

½ tsp garam masala

1 tsp amchoor

½ tsp turmeric

½ tsp red chilli powder

1 tsp salt

Dry roast lightly and powder:

2 tsp coriander powder

3 tsp aniseeds

Method:

  1. Wash the brinjals and give 2 crosswise cuts to slit into four with the base intact.
  2. Mix all the dry masalas and add roasted and ground aniseeds along with coriander powder.
  3. Mix 2 tsp of water to the masala to make it slightly runny.
  4. Fill the masala in the brinjals.
  5. In a non-stick pan, add half a cup of water and add the brinjals. Cook covered on low flame for 15-20 minutes until they are soft. Turn gently and cook the brinjals well from all sides. Cook till the water dries and the brinjals are very soft.
  6. Mix tamarind pulp with a little water and sugar. Add tamarind to the cooked brinjals and stir for 2-3 minutes on low heat.
  7. Serve hot, garnished with green chillies and onion rings.

 

Baked Healthy Food Recipes

9. Baked Potatoes

Potatoes are not fattening if taken the right way. The frying makes them high-calorie food.

Serves: 6-8

Cal/Serving: 70

Ingredients:

34 tsp pepper

1 tsp salt

3 tsp maida or cornflour

1-2 green chillies, chopped

6 tsp coriander, chopped

½ kg potatoes, boiled

2 cups yoghurt hung for 30 minutes

To garnish:

1 tomato cut into round slices

Method:

  1. Hang 2 cups of thick yoghurt in a thin muslin cloth for 30 minutes at least.
  2. Boil the potatoes till just done. To boil potatoes, boil water with 2 tsp salt and ½ tsp turmeric in a deep pan. Add potatoes and cook till done. (Never overcook or boil in a pressure cooker.) Remove from water and cool.
  3. Gently squeeze the yoghurt and beat it until smooth.
  4. Add green chillies, pepper, salt, coriander, and cornflour to the whipped yoghurt.
  5. Peel and cut the boiled potatoes into thin round slices.
  6. Mix the potatoes in the yoghurt.
  7. Transfer the potatoes in a baking dish.
  8. Garnish with sliced tomatoes. Sprinkle some salt and pepper on the tomatoes.
  9. Bake for about 20 minutes in a hot oven at 180 C till golden.

 

10. Carrot and Broccoli Bake

Serves: 4

Cal/Serving: 26

Ingredients:

¼ tsp freshly ground peppercorns

½ tsp salt

½ onion, finely chopped

1 green chilli, deseeded and finely chopped

½” piece of ginger, crushed to a paste

1 ½ cups of milk

6 tsp cornflour

1 carrot, cut into small cubes

1 small broccoli, cut into small florets

Method:

  1. Cut the stalks of broccoli into thin round slices and the florets into small pieces.
  2. Boil 3-4 cups of water with a tsp of salt. Add carrots and broccoli to it. Cook for 2-3 minutes until soft yet crisp. Refresh in cold water before straining.
  3. To prepare the sauce, mix all the ingredients of the sauce together in a heavy bottomed pan. Keep on fire and cook stirring continuously till it starts to coat the spoon or for about 3-4 minutes.
  4. Add carrots and broccoli. Cook for another minute before removing from fire.
  5. Transfer to a greased serving dish. Bake for 20 minutes at 230 C till golden.
  6. Serve hot.

 

11. Vegetable Au Gratin

Vegetable Au Gratin
Healthy Food Recipes

Serves: 4

Cal/Servings: 86

Ingredients:

2 carrots cut into ¼” squares

6-8 French beans, finely chopped

1 small potato cut into ¼” squares or 1 cup cauliflower, cut into florets

½ cup shelled peas

To prepare the sauce:

¾ tsp tomato ketchup

¾ tsp salt

½ onion, finely chopped

6 tsp coriander, chopped

2 ½ cups milk

2 ½ tbsp cornflour

Crush together:

½ tsp peppercorns

2 flakes garlic

1 green chilli, deseeded and finely chopped

Method:

  1. Add all the vegetables in a pressure cooker and add ¼ cup of water and ½ tsp salt. Mix well.
  2. Pressure cook to give one whistle. Remove from fire. Immediately put the cooker in the sink and put under water to release steam. This prevents the vegetables from being overcooked. Keep the cooker aside.
  3. Mix cornflour with ½ cup milk to a smooth paste.
  4. Mix the rest of the milk with all the ingredients of the sauce together in a heavy bottomed pan. Toss in the crushed paste along with the cornflour paste to it. Keep on fire. Boil. cook stirring continuously till the sauce gets thick again.  Remove from fire and add more salt, if required.
  5. Transfer to a greased borosil dish and bake in a hot oven at 230 C for about 15-20 minutes or till light brown.

 

12. Baked Cauliflower

Serves: 4-5

Cal/Serving: 61

Ingredients:

3 tbsp cornflour dissolved in ½ cup of water

3 tsp dried fenugreek leaves

¼ tsp red chilli powder

½ tsp turmeric

Salt

12 tsp tomato puree

6-8 flakes garlic

2 onions, chopped

2 small cauliflowers

To garnish:

1” piece of paneer

½ peas, boiled

Method:

  1. Cut the stem in level with the flower. Boil 5 cups of water with a pinch of salt. Add the whole cauliflower and cook covered for 5-7 minutes till crisp-tender. Remove from water and keep aside.
  2. Boil garlic and onions in ¼ cup water for 3-4 minutes till water dries. Remove from fire. Cool and grind to a paste. Transfer to a vessel.
  3. Cook onion paste in the vessel for 2 minutes on low heat.
  4. Add dried fenugreek leaves, red chilli powder, turmeric, salt and tomato puree to the onion paste and continue to cook for 3-4 minutes on slow flame.
  5. Add cornflour paste to the above onion-tomato masala. Cook for 2-3 minutes. Keep aside.
  6. In a baking dish, arrange the cauliflower. Insert some masala within the florets with a spoon. Spread the leftover masala on it.
  7. Fix some boiled peas within the gaps of the florets and finely grate a small piece of paneer on them.
  8. Bake for 20 minutes at 180 C.
  9. Serve hot.

 

Unusual Soups and Salad Recipes

13. Tomato Vegetable Soup

Soup
Healthy Food Recipes

Serves: 6

Cal/Serving: 62

Ingredients:

1 tsp lemon juice

¼ cup fresh paneer, finely diced

½ cup shredded cabbage

½ cup shelled peas

A pinch of red chilli powder

½ cup carrots, finely grated

¾ tsp freshly ground pepper

2 tsp salt

½” cinnamon stick

2 black cardamoms

1 onion, roughly chopped

1 big potato, roughly chopped

6 tomatoes, roughly chopped

Method:

  1. Pressure cook 2 cups of water, salt, cinnamon, one piece of cardamom, potato, onion and tomatoes to give 3 whistles.
  2. After the pressure drops, cool and blend into a smooth puree.
  3. Strain the puree and add 2 ½ cups of water to the puree.
  4. Add cabbage, carrots, and peas to the puree and boil till the peas are tender.
  5. Add red chilli powder, pepper and paneer cubes.

Note: Stir in lemon juice to the soup for a sour taste.

 

14. Cold Ginger Apple Soup

Serves: 4

Cal/Serving: 70

Ingredients:

¼ tsp pepper

1 tsp salt

4 apples

A rind of lemon

1 ½ tbsp lemon juice

A tsp of honey

1” cinnamon stick

1 ½” piece ginger, grated

To garnish:

A few mint leaves

A slice of apple, finely chopped without peeling

Method:

  1. Thoroughly wash the apples. Keeping aside ⅛ piece of 1 apple for the garnish, peel the rest of the apples before grating them.
  2. Lightly grate a firm lemon on the grater to get the rind.
  3. Mix lemon juice, ginger, cinnamon, lemon rind and 5 cups of water to the grated apples. Keep on fire and bring to a boil. Reduce the heat once it begins to boil and simmer for 15 minutes.
  4. Blend in a mixer once cool. Strain.
  5. Add pepper, salt and honey.
  6. Add lots of ice cubes to thin down the soup and chill.
  7. Serve garnished with mint and apple pieces.

 

15. Potato Salad

This salad recipe will make you feel full for a long time and will prevent you from binge-eating.

Salad
Healthy Food Recipes

Serves: 4

Cal/Serving: 59

Ingredients:

¾ tsp chilli sauce

½ tsp soya sauce

6 tsp mint leaves, finely chopped

½ tsp mustard paste

½ tsp peppercorns, crushed

250 g baby potatoes, washed, boiled and peeled

½ tsp salt

½ cup thick yoghurt, whipped till smooth

Method:

  1. Add all other ingredients to the yoghurt except potatoes. Mix well.
  2. Add boiled potatoes and gently mix before transferring to a serving dish.
  3. Garnish with mint leaves.
  4. Serve.

 

16. Green Papaya Salad

A classic sweet and hot Thai salad of long beans, tomatoes, and raw papaya in a thin tamarind chilli dressing.

Serves: 4-6

Cal/Serving: 17

Ingredients:

¼ cup roasted peanuts, coarsely crushed

½ cup tender green beans, finely sliced

1 tomato, cut into 8 pieces and deseeded

3 cups hard, raw papaya, grated

For the dressing:

6 tsp coriander, chopped

Salt

6 tsp sugar

6 tsp lemon juice

3 tsp soya sauce

1 tsp chilli powder

3 tsp tamarind pulp

1 clove garlic and 3-4 green chillies, ponded together

Method:

  1. Mix all the ingredients of the dressing together.
  2. Put papaya and all other ingredients in a bowl.
  3. Add the dressing and mix well.
  4. Cover with a cling film and chill for 60 minutes so that the flavour penetrates.
  5. Serve.

 

Zero-Oil Snacks

These make up for yummy and healthy food recipes for kids.

 

17. Mint and Baby Corn Slices

Serves: 10-12

Cal/Serving: 60

Ingredients:

6 tsp mint, chopped

50 g cottage cheese, grated

1 garlic bread or French loaf – cut into ¼” thick diagonal slices

For the baby corn topping:

Pepper

Salt

6 tsp cornflour dissolved in ½ cup water

1 tsp red chilli sauce

2 tsp soya sauce

2 tsp vinegar

150 g baby crons, sliced into rounds

For the tomato spread:

Pepper

Salt

½ tsp carom seeds

1 tsp oregano

6 tsp tomato sauce

½ cup ready-made tomato puree

¼ tsp red chilli powder

6-8 flakes garlic, crushed

Method:

  1. To prepare the spread, mix all the ingredients and cook on a slow flame for about 5 minutes or until thick. Keep aside.
  2. To prepare the topping, mix all the ingredients, except the baby corns in a heavy bottomed pan and then add the baby corns. Keep on fire and cook on low flame, stirring continuously till the sauce coats the baby corns and they get cooked a little.
  3. Spread some tomato spread on the slices. Arrange some baby corns in the sauce. Press.
  4. Finely grate some cottage cheese over it.
  5. Sprinkle some pepper, salt and mint leaves.
  6. To serve, grill at 200 C for 7-8 minutes till slightly crisp.

Note: If baby corns are unavailable, use tinned or cooked corn kernels instead.

 

18. Sesame Vegetable Rounds

Serves: 6

Cal/Serving: 60

Ingredients:

Salt

¼ tsp chilli powder

½ tsp pepper

2 tsp tomato sauce

2 tsp soya sauce

1 capsicum, finely chopped

1 carrot, grated

6 bread slices

1 small onion, finely chopped

1 large potato, boiled and grated

Method:

  1. In a non-stick pan add onions with ¼ cup of water. Cook until onions turn soft and the water dries.
  2. Add vegetables and continue to cook for 2 minutes on low flame.
  3. Reduce heat. Add chilli powder, pepper, salt, tomato sauce, soya sauce and potatoes. Cook for 2-3 minutes and keep aside.
  4. Cut out small rounds from the bread using a sharp lid or a biscuit cutter.
  5. Spread some potato mixture in a slight heap on the bread leaving the edges. Press.
  6. Sprinkle some sesame seeds. Press.
  7. Grill at 180 C for 8 minutes or till the bread turns crisp from the underside.
  8. Serve dotted with chilli garlic or masala chilli tomato sauce.

 

Cream-Free Dessert Recipes

19. Crunchy Bread Pudding

Serves: 6

Cal/Serving: 113

Ingredients:

½ cup pineapple or orange juice

3-4 brown bread slices

For the custard:

½ cup grapes, halved or any other fruit of your choice

1 apple

1 banana

2 ½ – 3 tbsp sugar

9 tsp custard powder dissolved in ½ cup cold milk

3 cups milk

For the topping:

2 chocolate chip cookies, coarsely crushed

Method:

  1. Cut the sides of bread and then cut each into 4 pieces and arrange at the bottom of the serving dish.
  2. Soak with 5-6 tbsp of juice, such that the bread feel moist when touched.
  3. To prepare the custard, heat 3 cups milk. When it boils, add the custard dissolved in ½ cup milk. Keep stirring continuously. Add sugar. Remove from fire after the custard turns thick and coats the back of the spoon nicely. Remove from fire and keep aside.
  4. Spread bananas on the soaked bread. Then spread the apples and lastly the grapes on the bread.
  5. Pour the hot custard over the fruits to cover completely. Chill.
  6. At serving time sprinkle the crushed cookies and serve immediately.

 

20. Date and Apple Pudding

Serves: 6

Cal/Serving: 102

Ingredients:

10-12 almonds, blanched and chopped

½ cup cold milk

A sponge cake, 1 ½” thick, about 7” diameter

For the apple layer:

¼ cup of water

¼ tsp cardamom powder

9 tsp sugar

1 tsp lemon juice

2 apples, peeled and grated

For the date sauce:

½ cup of water

1 tsp cornflour dissolved in ½ cup water

100 g dates

Method:

  1. Prepare a sponge cake or buy a ready-made sponge cake. Cut it horizontally into half to get 2 pieces of the cake.
  2. Place one piece in the serving dish. Pour 4-5 tbsp of milk such that the cake feels moist to touch. Please the other piece of cake in a plate and soak that piece too. Keep aside.
  3. Peel and grate the apples thickly. Put in a pan with ¼ cup of water, cinnamon, sugar and lemon juice. Cook on a medium flame for 5-7 minutes until almost dry but do not dry them too much.
  4. Spread a thick layer of cooked apples on the soaked cake.
  5. Sprinkle half the almonds on top if you wish. Place the other piece of soaked cake on top and press gently. Keep aside. Boil chopped dates in ½ a cup water for 4-5 minutes or until soft. Remove from fire and cool. Blend in a blender only for a few seconds so as not to mash the dates completely. Mix in 1 tsp of cornflour with ½ a cup of water and add to the date puree. Cook the date sauce for 2-3 minutes after the boil, stirring continuously till slightly thick,
  6. Pour the sauce over the cake such as to cover it completely on the top. Tilt the dish a little to cover the sides also.
  7. To decorate, sprinkle some blanched and chopped almonds.
  8. Chill before serving.

 

21. Strawberry Phirni

Serves: 6-7

Cal/Serving: 97

Ingredients:

2 small silver sheets

2-3 green cardamom, powdered

5-6 green pista, shredded

4 almonds, shredded

1 ½ tbsp sugar

¼ cup basmati rice or rice flour, soaked for 60 minutes and ground into a paste

4 cups skimmed or toned milk

Method:

  1. Boil milk in a heavy bottomed pan. Add the rice paste to the milk, stirring continuously. Cook on medium heat, stirring continuously, till the mixture is of creamy consistency.
  2. Add sugar and stir. Simmer till it is fully dissolved and then boil for 1 minute. Remove from fire. Add strawberry crush and mix well.
  3. Pour the mixture into 6 small glass bowls. To get a marbled effect on the phirni, fill ¼ of a tsp and swirl it lightly on the surface of the phirni.
  4. Decorate each dish with silver sheet and a few shredded nuts.
  5. Serve chilled.

 

22. Chocolate Sandesh

Healthy Food Recipes
Healthy Food Recipes

Serves: 10

Cal/Serving: 88

Ingredients:

A pinch of green cardamom powder

10 tbsp powdered sugar

6 tsp cocoa powder

Juice of a lemon

1 kg toned and skimmed milk

To garnish:

A few almonds halved

Method:

  1. Boil milk. Add lemon juice only after the milk boils. Stir till it curdles. Add a little more lemon juice if it does not curdle properly. See that the green water separates. Strain it through a muslin cloth. Hang to drain the extra water.
  2. Put cardamom powder, sugar, cocoa, and chenna in a mixer and blend until smooth. Remove from blender and transfer to a heavy bottomed pan.
  3. Cook for 3-4 minutes till the chenna turns dry and becomes semi-thick.
  4. Grease tiny biscuit moulds. Put an almond half, white side down.
  5. Fill with mixture and press well. Invert on a serving plate.
  6. Keep in the fridge till serving time.

 

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Healthy Food Recipes with Zero Oil
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