Chef In Making » Healthy

Basil Pesto and Tomato Sandwich

soniaabrol — Sat, 13 Nov 2010 07:03:26 +0000

Basil Pesto and Tomato Sandwich

Here is an easy to put together lunch-ready in less than 5 minutes and can be prepared ahead and packed to go. It is a no brainer if you have some Pesto on hand. I usually prepare a big batch of Pesto and keep some frozen. The sandwich when combined with a healthy side qualifies for the ’400 calories or less’ lunch category.

You need:

2 slices of bread, I used white bread
1 tbsp Basil Pesto
1/2 medium tomato
1/2 tbsp butter (I used I can’t believe its not Butter spread)
salt and pepper to taste

1. Spread Pesto on one slice and butter on the other.
2. Slice the tomato and arrange it on bread with Pesto
3. Sprinkle salt and pepper to taste
4. Cover and cut the sandwich diagonally

Serve with a side like a cup of fruit or small garden salad.

Basil Pesto and Tomato Sandwich is a post from: Chef

Banana Oatmeal Breakfast Cookies (Eggless)

soniaabrol — Sat, 30 Oct 2010 22:44:55 +0000

Banana Oatmeal Cookies

This one is for my father-in-law. He loves cookies but not the fact that most of
them are loaded with sugar, refined flour and fats. As I stumbled upon this
recipe, I remembered him and thought of giving it a try.

I am not sure if I should categorize these as cookies or not. Contrary to most
cookies recipes, these do not contain any added sugar, flour, eggs or even
butter or oil. The only most indulgent ingredient I added is ‘white chocolate
chips’. Although the powerhouse Banana – Oatmeal – Raisin combination make
perfect breakfast, I know I will not feel guilty if I had one for dessert!

You need:

3 ripe bananas (mine were sort of overripe)
2 cups fast cooking Oatmeal (I used Quaker’s 1 minute oats)
1 tsp Vanilla
1/4 cup Raisins
1/4 cup Craisins (Cranberry Raisins)
1/3 cup Shredded coconut (I used sweetened)
1/3 cup White Chocolate Chips / or chopped Walnuts

1. Preheat oven to 350 F

2. Mash the bananas with a fork and add Vanilla

Banana Oatmeal Cookies-Prepare Batter

3. Add oats and rest of the ingredients

Banana Oatmeal Cookies-shape

4. Shape the cookies into small slightly flattened balls (makes about 12)

5. Bake for 30 to 35 minutes.

Mine came out soft and perfectly sweet. Bake a little longer if you prefer
slightly crunchy. Enjoy warm cookies with a cup of coffee!

I will make them again next week for my father-in-law. This time I plan to
replace the chocolate chips with chopped walnuts – make them more healthier!

Banana Oatmeal Breakfast Cookies (Eggless) is a post from: Chef

Baked Turkey Seekh Kebabs

soniaabrol — Fri, 10 Sep 2010 06:27:52 +0000

Turkey Seekh Kebab

This is a description of seekh kebab from Wikipedia:

“Traditionally Seekh Kebabs are made with minced meat and spices and grilled on skewers. It is cooked in a Tandoor – (clay oven that can reach higher temperatures than our traditional ovens) and is often served with chutneys or mint sauce. It is often included in tandoori sampler platters, which contain a variety of tandoor cooked dishes.”

But this is quite different from what I remember from my childhood. My dad used to bring home uncooked sausage shaped ‘seekh kebabs’ made of chicken or goat meat. My mom would shallow fry them in a pan and we would either wrap them in rolls or make a kebab-egg sandwich.

Now my version is totally different from the above two. I make Turkey meatballs for my son quite often and that inspired me to make these baked turkey seekh kebabs. I followed a similar recipe but with added spices (although I had to adjust salt a bit as my first version came out little salty) and the meat is shaped as sausages around wooden skewers. This recipe not only uses lean ground Turkey meat but the meat is also baked and not fried (as compared to another similar kebab like Shami Kebab and my mom’s seekh kabebs)

You need:
1 lb ground Turkey meat (lean)
1/2 medium onion, chopped
4-5 garlic cloves, chopped
2 tbsp tomato ketchup
3 tbsp breadcrumbs
1/4 cup Parmesan cheese
1/2 tbsp garlic spread seasoning
1 egg
1-2 green chilies, finely chopped
3 tbsp Shan Seekh Kabab Mix (available at Indian stores)
few wooden skewers, soaked in water for about 10 minutes

Directions:

1. Preheat oven to 375 F
2. In a bowl, combine all ingredients and mix well
3. Grease your palms with Olive oil and shape the dough as sausages around the presoaked wooden skewers

Turkey Seekh Kebab-prepare

4. Line a baking dish with foil and thinly coat it with olive oil.
5. Bake for 20-25 minutes, turning once after 10 minutes or so

Serve hot as appetizers with mint chutney/and or Yogurt-cucumber dip.

They make a quick and healthy meal when added to a sandwich or a wrap. The night I made these, I made a simple pita sandwich for dinner: Split pita bread in half and stuff with kebabs, mint chutney and vinegar pickled onions.

Turkey Seekh Kebab Pita Sandwich

Baked Turkey Seekh Kebabs is a post from: Chef

Brown Lentils and Collard Greens Soup

soniaabrol — Tue, 27 Jul 2010 06:44:50 +0000

Brown Lentils and Collard Greens Soup

This post is long overdue. Last few days it was little hard to keep up with things. Even though it is getting late at night, I decided today I will make an effort to get back on track .

I made this soup few weeks ago as I experimented with these two ingredients: Brown Lentils and Collard Greens. I had tried both of them in separate recipes and my son enjoyed them all. This time I wanted to make something with both greens and lentils with a mild flavor that my son will enjoy as well. It made a great nutritious low calorie soup for us and since my son enjoyed it couple of days in a row (with rice and butter), I am happily tagging this recipe as ‘Toddler Friendly’.

You need:
1 red onion, onions
1 can diced tomatoes
2 tbsp Extra Virgin Olive Oil
1 bay leaf
3 large cloves garlic
1 carrot, chopped
1 small zucchini , chopped
1 cup brown lentils
1.5 cups collard greens, chopped

1/2 tsp cumin powder
2 tsp salt / or to taste
A pinch of nutmeg powder
1-2 tsp lemon juice
1/2 tsp oregano
1 tsp turmeric powder
1/4 tsp clove powder

Directions:
1. Heat oil in a large pot or a pressure cooker
2. Add bay leaf and garlic and fry for few seconds.
3. Add onions, fry on low for about 5 minutes.
4. Add carrots and zucchini and cook for few minutes.
5. Add tomatoes, cumin powder, salt, nutmeg, clove powder and turmeric powder and cook for couple of minutes.
6. Add brown lentils, collard greens and about 6 cups water and pressure cook for about 15 minutes.
7. If not using pressure cooker then cook for about 40-50 minutes on low-medium heat until brown lentils are cooked and vegetables are tender.
8. Adjust water and seasonings as per taste
9. Add lemon juice and oregano.

Brown Lentils and Collard Greens Soup

Serve hot! Its tastes great with toasted sourdough bread and makes a wholesome quick lunch – add some rice to the soup, lunch packed in less than 5 minutes

Brown Lentils and Collard Greens Soup is a post from: Chef

Mili-Juli Sabzi (Mixed Vegetable medley with chickpeas)

soniaabrol — Sun, 06 Jun 2010 06:20:47 +0000

Mili Juli Sabzi-mixed vegetables medley

Here is very easy Indian dish that just needs few minutes of preparation and needs very little attention while cooking. Mixed vegetables are traditionally made with several variations using different combinations of vegetables like peas, carrots, cauliflower, potatoes, green beans, peppers and the list is endless. Basically whatever you have on hand . Last time I made it, besides using some of my favorite vegetables, I also added chickpeas (garbanzo beans) to add some protein and increase the nutritional content.

You need:

2 cups chopped carrots
2 medium potatoes, chopped
1 cup boiled chickpeas (you can use canned to save time)
1 cup broccoli florets
1 cup peas
2-3 tbsp Canola oil
pinch of Asafoetida
1 tsp cumin seeds
3-4 whole kashmiri mirch (red chilies)
1 tsp Mango powder (Amchoor)
1/2 tsp turmeric powder (haldi)
1/2 tsp red pepper
2 tsp salt
3-4 tsp MDH Kitchen King masala

Directions:

1. Heat oil in a wide wok or karahi.
2. Add Asafoetida powder and after couple of seconds add whole kashmiri mirch and cumin seeds.
3. After the seeds splutter add the remaining ingredients and saute on high heat for couple of minutes. Cover and cook on low heat for about 20 minutes (stirring occasionally) or until all vegetables are tender and spices are nicely blended. (You may need to add couple of teaspoons of water if vegetables seem to stick to the wok.

Serves 6

Enjoy this rainbow of vegetables with yogurt or raita with nan or rotis (Indian flatbreads).

Mili-Juli Sabzi (Mixed Vegetable medley with chickpeas) is a post from: Chef

Moroccan Style Red lentil and Garbanzo Soup (Low Calorie)

soniaabrol — Tue, 01 Jun 2010 06:25:22 +0000

Moroccan Style Red lentil and Garbanzo Soup

Today I tried Moroccan Lentil and Garbanzo soup at Sweet Tomatoes. The soup was great- light, chunky, flavorful and apparently low calorie just the way I like my soups. I guess I liked it so much that I came home, looked up a few recipes and decided to make a batch for dinner (while I was cooking Mint Chicken Biryani for my husband!). The soup I tried had brown lentils but I did not have any on hand, so I decided to go with Red lentils. The mint aroma from the chicken biryani was so appetizing that I decided to throw in some fresh mint leaves as well. So an addition here and an omission there, what I have is Moroccan ‘Style’ Red lentil and Garbanzo Soup. The soup turned out great, we all had big bowls including my son- I added some rice and butter in his bowl. It has all ‘good for you’ ingredients-yellow squash, lentils, garbanzo beans, garlic and spices minus the not so needed cream and extra fat! Bonus: It passes my ‘toddler test’ so I am happily tagging it as toddler friendly. A large bowl or this soup with a side salad or bread also makes it a perfect filling 400 calorie lunch or 500 calorie dinner.

You need:

2 tbsp Extra Virgin Olive Oil

1 medium onion, chopped

3 large garlic cloves, chopped

1 medium yellow squash, chopped

2 celery stalks, chopped

1 x 14 oz can diced tomatoes

1/4 teaspoon ground cinnamon

1/2 teaspoon ground turmeric

1/2 teaspoon ground cumin

a pinch saffron strands, crushed

20-25 sprigs fresh cilantro

10-15 mint leaves

salt to taste

black pepper to taste

1/3 cup red lentils cleaned and rinsed

8 cups water

1 1/2 cups garbanzo beans, boiled

1 bay leaf

Directions:

Heat the oil in a large pot over medium high heat. Add bay leaf, followed by garlic and cook for few seconds. Add the onions, and cook for 5 -6 minutes until tender, stirring occasionally. Add celery and cook for couple of minutes. Add squash, cinnamon, turmeric, cumin, salt, saffron, cilantro, mint and tomatoes and cook for 5 minutes until spices and herbs are nicely blended with the vegetables. Add 8 cups of water and bring it to boil. Add red lentils, reduce heat and simmer covered for about 20 minutes. Add garbanzo beans and simmer on low heat for another 20 minutes. Add black pepper to taste and serve hot.

Serves 8- if you like big servings

Moroccan Style Red lentil and Garbanzo Soup (Low Calorie) is a post from: Chef

Tortellini with roasted vegetables

soniaabrol — Fri, 28 May 2010 05:34:05 +0000

Tortellini with Roasted Vegetables

Here is a great example of under 500 calorie dinner. Very easy to prepare and great on taste buds. 500 calorie dinners are part of Fitness magazine’s popular diet plan when combined with moderate exercise helps you lose weight in a healthy manner.

Tortellini pasta is anyways filling and addition of roasted vegetables adds a lot of flavor and bulk without adding too many calories.

You need:

1/2 cup boiled tortellini pasta (I used 3 cheese filling)
1/2 cup pasta sauce (about 90 calories )
3/4 cup roasted vegetables
1 tsp grated parmesan cheese
dash of Tobasco or red pepper flakes (optional)

1. Boil pasta as per package instructions
2. Add pasta sauce and heat through
3. Add roasted vegetables
4. Sprinkle parmesan cheese and red peppers flakes (if using)

You can also substitute any other pasta for cheese tortellini. If you have roasted vegetables on hand and are using store bought pasta sauce, this certainly qualifies for a quick meal.

Tortellini with roasted vegetables is a post from: Chef

Easy Turkey Meatballs

soniaabrol — Tue, 25 May 2010 06:32:07 +0000

Turkey Meatballs

It is always great to have some meatballs on hand when you are in hurry and need to put together a quick and delicious meal. You can make sandwiches, wraps, pizzas, serve with pasta and even throw in soups. I usually make lean turkey meatballs instead of fatty beef ones and make more than I need so I can freeze some for quick meals (as a full time working mom I am usually short of time!). This is very basic recipe and is great for little ones since the meatballs do not have any kind of strong flavor. Even better, all it needs is just 10 minutes of prep time. I made a batch last weekend and made some meat sauce for my 2 year old.

You need:

1 lb ground Turkey meat (lean)
1/2 medium onion, chopped
2-3 garlic cloves, chopped
3 tbsp tomato ketchup
3 tbsp Italian breadcrumbs
1/4 cup Parmesan cheese
1 tbsp garlic spread seasoning
1 tsp salt
1 egg

Turkey Meatballs-Mixed ingredients

Directions:

1. Preheat oven to 375 F
2. In a bowl, combine all ingredients and mix well

Turkey Meatballs-shaped

3. Grease your palms with Olive oil and make about 12 meatballs, rounded or small patties size
4. Line a baking dish with foil and thinly coat it with olive oil.
5. Bake for 20-25 minutes

For the meat sauce: Cut up few pieces, simmer for few minutes in your favorite pasta sauce. Serve with pasta or rice. Since my son enjoyed the meat sauce – 2 days in a row, I am happily tagging this recipe as ‘Toddler Friendly’. They also make healthy snacks for adults and great finger food for the little ones – just cut them in small pieces and serve with ketchup.

More to follow as I put together more meals with these Turkey meatballs. Although I must say, for my ‘Indian taste buds’ I will certainly work on this recipe and add more spices. Will surely post the ‘Indian’ version soon!

Easy Turkey Meatballs is a post from: Chef

Mediterranean Red Lentil and Pumpkin Soup

soniaabrol — Mon, 10 May 2010 05:47:43 +0000

Mediterranean Red Lentil and Pumpkin Soup

Couple of weeks ago I tried red lentils soup at a local Mediterranean restaurant. It was light and flavorful and perfect for lunch. Although it did resemble a bit like Indian red lentils dish and we call it ‘lal masoor dal’ and it is commonly served as a main dish with rice or Indian flatbreads for dinner. I tried to make a similar soup but decided to add fresh pumpkin as well. It added nice sweetness to otherwise meaty flavored red lentils. My two year old son liked it as well so I am tagging it as ‘Toddler Friendly’.

1 medium red onion, chopped
2 tbsp extra virgin olive oil
3-4 cloves garlic, finely chopped
1 medium tomato
2 cups chopped pumpkin
1 cup red lentils
1 tsp coriander powder
1 tsp cumin powder
1/2 tsp turmeric powder
1/4 tsp nutmeg powder
salt to taste ( 1 tsp or so)
1 bay leaf

1/2 cup fresh cilantro, chopped
1/2 tbsp sugar
1/2 tbsp lemon juice

1. Heat oil in a pressure cooker/large pot. Add bay leaf and garlic and fry for few seconds. 2. Add onions and fry until medium brown.
3. Add tomatoes, pumpkin, cumin powder, coriander powder, turmeric, nutmeg and cook on medium high for about five minutes.

Mediterranean Red Lentil and Pumpkin Soup-chopped pumpkin

4. Add red lentils, 6-8 cups of water and pressure cook for about 15 minutes. If using a pot, bring to boil and cook on medium for about 30 minutes (until lentils and pumpkin are well cooked and blended with water).
5. If needed, blend the pumpkin with lentils using a ladle.
6. Stir in fresh cilantro, sugar and lemon juice.

Serve hot with bread to make a complete meal.

Mediterranean Red Lentil and Pumpkin Soup is a post from: Chef

Baby spinach salad with carrot and cucumber ribbons

soniaabrol — Mon, 03 May 2010 06:41:37 +0000

Baby Spinach Salad with carrot and cucumber spinach ribbons

With days warming up a bit, I prefer having salads for lunch or as a side (sometimes bigger than a side portion) for dinner. I am big fan of low calorie salsa based Mexican style salads-which one of these days I will put together for my blog as well. However, these days I am experimenting with baby spinach and carrots and I am loving it. Here is a low calorie salad with a light home made dressing made with buttermilk. I use carrot and cucumber shavings that add lot of crunch to the salad and the buttermilk dressing is absolutely refreshing.

You need:

For Salad-

3 cups chopped baby spinach
1/2 cup yellow corn (I used canned)
1/2 red bell pepper, chopped
1/2 green bell pepper, chopped
2 carrots
2 cucumbers
topping of your choice – I prefer some crushed baked pita chips (Stacy’s)

Garlic Buttermilk Dressing-

1/3 cup buttermilk
1 tbsp extra virgin olive oil
1/2 tbsp sugar
1 tsp garlic spread and seasoning
few dashes of Frank’s hot sauce (optional)
salt and pepper to taste

Combine all ingredients and mix well before serving.

Directions:

1. Put the chopped baby spinach leaves in a large salad bowl.
2. Using a potato peeler, peel the carrots and cucumber into thin ribbons. Cut them with shears, if needed
3. Microwave the corn for couple of minutes ( put in a bowl with some water) anddrain. Add to salad.
4. Add the peppers and dressing and toss. Do not pour all dressing at once, increase quantity as you prefer.
5. Optional – add a topping of your choice – handful of croutons /baked pita chips

Serve with a side of soup and/or bread. Serves 3-4.

Fitness tip: Depending on your portion size you can create your custom 300/400/500 calorie menu. A large salad plate with 2- 2.5 tbsp dressing should not exceed 200 calories

Baby spinach salad with carrot and cucumber ribbons is a post from: Chef