Chef In Making » Lunch

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

Chana Biryani

soniaabrol — Mon, 14 Jun 2010 05:22:50 +0000

Chana Biryani

I read a similar recipe years ago and found the combination of chickpeas or chana in a biryani dish very different. Usually a vegetarian biryani is made with assorted diced vegetables and I have never seen one with chickpeas served anywhere (or the places I ever ate at). Over the years I have made chicken biryani countless times (even with different recipes) and trying this one out was I guess on a back burner. Lately, I have been using chickpeas a lot – seems like I have found my long lost love for them as I don’t remember making dishes with chickpeas so much. Since these days I always have boiled chickpeas on hand, last weekend I finally decided to make this biryani for a potluck dinner with my family. In addition to chickpeas I also added potatoes as they go very well together. We ate at our neighborhood lake park, and hot biryani with chickpeas on a cool evening just hit the spot!

You need:

3 cups long grain (basmati) rice
4-5 medium onions, sliced
3 large tomatoes, chopped
3.5 cups boiled chickpeas (chana)
3 medium potatoes, diced
2 bay leaves
3 black cardamom
2 green cardamom
3-4 cloves
1/2 tsp cinamon powder
3 tbsp Canola oil
pinch of Asafoetida powder
6 cloves garlic
2 tbsp MDH Meat Masala
2 tbsp MDH Kitchen King
1 tsp cumin powder
1/2 tsp turmeric powder
3-4 tsp salt – or to taste
10 fresh mint leaves
3 tbsp fresh cilantro leaved, chopped
3 tbsp milk

1. Boil 10-12 cups of water in a large pot. Add rice, few mint leaves and some salt. Boil rice until almost done-a rice grain breaks in two when pressed between two fingers. Do not overcook, drain water.

2. Heat oil in a deep pan/karahi. Add Asafoetida powder, bay leaf, cardamoms, cloves, garlic and saute for few seconds.

3. Add onions and fry until golden brown(medium heat). Take out about 1/3rd of onions and keep aside.

4. Add tomatoes, all spices, salt and cook on medium heat until tomatoes are mushy and the tomato-onion mixture start to leave oil.

5. Preheat oven to 350 F

Cook chickpeas and potatoes

6. Add potatoes, remaining mint leaves,1/4 cup water, cover and cook on medium heat for about 10 minutes or until potatoes are tender. Add 1 cup water, chickpeas/chana cover and cook on low heat for another 10 minutes. Cook uncovered for couple minutes.

7. Take a large baking dish-9*13″ or larger. Grease its base with oil. Spread a layer of rice. Spread a layer of chickpeas (along with the curry). Sprinkle little fried onions (saved from before)

Chana Biryani prepare layers

8. Alternate layers of rice and chickpeas (number of layers depend on size of the baking dish used). It is up to you whether you want the top layer to be chickpeas or rice. I just had a handful of chickpeas left I spread them on top layer along with some fried onions (saved from before).

9. Spread milk all over the top layer.

10. Cover the baking dish with foil and bake for about 18 minutes. Garnish with chopped cilantro and serve hot with some sliced white onions on side and yogurt.

Serves – 8

Chana Biryani is a post from: Chef

Broccoli Cheddar Soup (Reduced Fat)

soniaabrol — Fri, 23 Apr 2010 05:51:30 +0000

Broccoli Cheddar Soup

I am a big fan of Panera Bread’s Broccoli Cheddar soup. Although I usually prefer lowfat/or at least reduced fat soups, I usually can’t resist this soup on a cold (even rainy) afternoon. I have tried a few recipes from different sources and all were way too rich. So I made few changes, increased quantity of carrots and blended the soup for a creamy and rich texture.
Last weekend I made a big batch for my family – served soup and toasted bread for adults and as pasta sauce for little one. I boiled macaroni (overcooked) and mixed with soup for my son. Since my son liked it – one day with pasta, one day as soup and one day with rice, I am happily tagging this recipe as ‘Toddler Friendly’. Even though it is a reduced fat recipe, it tasted pretty much like the original rich soup.

You need:

1.5 tbsp butter
2 tbsp butter, melted
1 medium onion, chopped
2 tbsp all purpose flour
3 cups milk
6 cups water
2 cups chopped broccoli florets
2 cups carrots, grated (medium size)
salt and pepper to taste
1/4 teaspoon nutmeg
2 cups grated cheddar cheese
3 cloves garlic, chopped
1 bay leaf
3 tsp garlic spread/seasoning mix
1/4 tsp oregano
1/4 cup cream

1. Heat butter in a large pot.

Broccoli Cheddar Soup-saute garlic

2. Add bay leaf and garlic and cook for few seconds. Add onions and saute for few minutes and cook until medium brown.

Broccoli Cheddar Soup-saute vegetables

3. Add the broccoli and carrots and saute for few minutes. Add nutmeg, garlic seasoning and oregano and cook for 5 minutes on low heat. Sprinkle flour slowly and cook over low heat, stir constantly for couple of minutes.
4. Add water and bring to boil. Simmer in medium heat for about 25-30 minutes until the vegetables are tender.
5. Add milk and cream and simmer for another 5 minutes. The soup should be thickened by now.
6. Pour in batches into a blender (I used my Magic Bullet) and puree (I just pureed 3/4th the soup as I like some bigger pieces of vegetables as well).
7. Return to pot over low heat and add the grated cheese; stir until well blended. Adjust salt and pepper.

Serve hot, garnish with shredded cheddar.

Tip: For added flavor, you can also use low sodium Chicken broth instead of water. Although, I usually use water to keep the soup ‘vegetarian’. Chopped garlic and seasonings add lot of natural flavor to it.

Serves 6

Broccoli Cheddar Soup (Reduced Fat) is a post from: Chef

Fish Cakes

GuestOfTheWeek — Wed, 07 Apr 2010 05:51:30 +0000

By Heidemarie Swanepoel

Fish Cakes

A very easy, healthy meal to serve, either with toast for a quick lunch, or as a filling for a sandwich, or even together with mashed potatoes and salad as a main meal. This recipe is as versatile as it is delicious.
Using the correct fish ensures you are getting your daily dose of Omega 3 and 6, and is very good for the children’s concentration, so I love serving these fresh from the griddle on those mornings when the children are due to write a test at school.

Ingredients:
1 tin canned fish (pilchards with tomato sauce is my favourite)
1 tomato
1 gherkin
1 small onion
2 -3 eggs
3 – 5 tablespoons flour
Salt and pepper to taste.

Finely chop the tomato, gherkin and onion.
Add the fish with the tomato sauce, the eggs and the seasoning. Mix well
Lightly beat the eggs with a fork, and add them to the fish.
Mix in enough flour to make a fairly firm mixture. This cannot form balls, but you do not want it running all over the place in your griddle pan.
Heat a frying pan over medium – high heat. Using a little oil for frying, drop the mixture by the spoonful into the pan. Fry for 2-3 minutes on each side. Drain well.
Serve hot.

Fish Cakes is a post from: Chef

Hawaiian Toast

GuestOfTheWeek — Wed, 24 Feb 2010 06:27:35 +0000

Recipe by Heidemarie Swanepoel

Hawaiian Toast

Today we visited Gran, and she dished up my childhood favourite treat. When we came home from school, on a cold or wet day, she would be standing by with a delicious slice of Hawaiian Toast. My kids love it now, just as much as I loved it then (and still do!)

Ingredients: (per slice of toast)

1 slice of toasted bread
1 slice sandwich ham
1 pineapple ring (canned)
2 – 4 slices cheddar cheese
Butter (optional)

Pre-heat your grill.
Toast your bread, and butter it.
Start off by placing your ham on the toast.
Place the pineapple ring on top.
Top with Cheddar cheese.
Place under the grill, until the cheese is nicely melted.
Serve hot.

Hawaiian Toast is a post from: Chef

Fisherman’s Toast

GuestOfTheWeek — Thu, 18 Feb 2010 07:33:49 +0000

Posted by : Heidemarie Swanepoel

Today I got a new idea for a toasted open sandwich. I needed to get some brain-food and Omega 3 into my bloodstream, and opted for a tin of sardines. Tomatoes are rich in anti-cancer agents, and cheese – well melted cheese is just absolutely yummy. How could I not add that.

Ingredients: (per slice of toast)

1 slice of toasted bread

1 – 2 sardines

1 – 2 slices cheese (mozzarella is delicious)

2 – 4 slices tomato

Salt and pepper to taste

Pre-heat your grill.

Toast your bread, and butter it.

Start off by placing your tomato slices on the toast.

Cut the sardines in half lengthwise, and place on the toast.

Sprinkle with salt and pepper.

Top with Mozzarella cheese.

Place under the grill, until the cheese is nicely melted.

Serve hot.

Fisherman’s Toast is a post from: Chef

Sindhi Kadhi (Vegetable medley simmered in tangy lentils curry)

soniaabrol — Wed, 10 Feb 2010 05:48:44 +0000

Sindhi Kadhi with rice

I just came back from a trip to India. I visited my family after four years for a short vacation and to attend my brother’s wedding. Besides being excited to meet my family after such a long time, on my flight from London to New Delhi, I could not stop thinking about this flavorful dish my grandmother used to make when I was little. It used to be a family feast with my cousins, aunts and uncles all dining together to enjoy this Sindhi Kadhi with plain rice and some fried potatoes. I decided to learn it from my grandmother and together she and I spent some time to make it one more time for the family.

You need (Serves 6-8):

1/2 lb Yellow Pigeon Peas (Arhar or Toor daal)

30 gm (or more) Tamarind soaked in 2 cups hot water for 20 minutes

Curry leaves (leaves from 3-4 stems or 20-25 leaves)

Mint leaves (half bunch/20-25 leaves)

Mint,Radish,Green Beans,Okra

4-5 tbsp cooking oil (Canola/vegetable)

2 tsp mustard seeds

1 tsp Fenugreek seeds

1 lb Radish, sliced

1/2 lb Green Beans

1/2 lb Okra (Bhindi)

1/2 lb Tomatoes

2-3 medium Potatoes

salt to taste

Red chili powder – 1/2 tsp or more to taste

1 tsp turmeric powder

6 cups water to boil the Pigeon peas

2-4 green chillies

1. Combine the water, lentils (Yellow pigeon peas), turmeric, and salt in a large pot and cook over high heat. Bring the lentils to a boil and reduce heat to medium. Cook until the lentils are tender and water and lentils are nicely blended together, about 20-30 minutes. Alternately, you can pressure cook the same (5 minutes!).

Strain the boiled lentils

2. Strain the boiled lentils using a fine strainer to prepare a thin smooth soup.
3. Strain the soaked tamarind using the same strainer to extract the pulp. Alternately you can use Tamarind paste as well.

4. Heat oil in a large stock pot and add mustard and fenugreek seeds. Cook for few seconds, after the seeds splutter add radish slices and green beans. Stir fry for 4-5 minutes.

Stir fry Radish and Green Beans

5. Add chopped tomatoes, red chili powder and cook for few minutes until tomatoes are nicely cooked. Add the strained lentils and add more water if needed (This strained lentil mixture should not be thick). Add curry and mint leaves and sliced green chillies. Bring the mixture to boil and add the coarsely chopped potatoes. Continue cooking for 15 minutes or so on medium heat till the potatoes are almost boiled.

Sindhi Kadhi simmering

6. Add tamarind pulp and okra and let it simmer on low heat for another 20 minutes or so until the potatoes and okra are fully done and flavors seem to be nicely blended ( You can tell by a fragrant minty aroma). Adjust water according to preference although my entire family loves it when it is clear soup like consistency (although with chunky vegetables).

Serve with rice. My father does not forget to suggest that to savor the flavors, take less rice and more kadhi

It was a memorable trip and I cherish the time I spent with my grandmother bonding over this recipe in her kitchen.

Sindhi Kadhi served with rice

Sindhi Kadhi (Vegetable medley simmered in tangy lentils curry) is a post from: Chef

Mediterranean Style Bean Wrap

soniaabrol — Wed, 13 Jan 2010 06:30:28 +0000

Mediterranean Style Bean Wrap

I am a big fan of Fitness magazine’s 400 calorie lunches. Basically their mantra is 300 calories breakfast,400 calories lunch, 500 calories dinner and 2 snacks 150 calorie each. A sensible diet on this calorie plan and moderate work out and you will lose pounds without losing on taste! Here is my attempt for a 400 calorie lunch where I wanted to have Taco Bell style burrito lunch but with less fat. I switched the cheese with ‘good fat’ and filling hummus, regular tortilla with whole wheat tortilla, added some whole beans and salsa. I did not leave the crunch either although I switched the tortilla chips with my favorite Stacy’s baked pita chips. All under 400 calories!

You need:
1 whole wheat tortilla
1 tbsp hummus (I used roasted garlic)
1/4 cup refried beans (I used Taco Bell’s)
1/4 cup black beans
1 tbsp fresh salsa

Handful of pita chips on side served with 2 tbsp Seven Layer Dip or salsa of your choice

1. Wrap the tortilla in a paper towel and microwave for 10 seconds. Alternately you can also warm up the tortilla on a griddle.

2. Warm up the beans. You can even use just refried beans or black beans. I just like to blend different textures and flavors.

3. Spread the hummus on the tortilla. Spread a layer of beans and top it with salsa. Wrap it or make a burrito.

4. Serve it with pita chips and salsa on side. I had some seven layer dip so I added a couple of tbsps of that as well.

Mediterranean Style Bean Wrap is a post from: Chef

Spinach Tomato Mozzarella Sandwich

soniaabrol — Fri, 04 Dec 2009 08:39:17 +0000

Here is one for Spinach lovers. At first I wanted to make a Spinach calzone but I did not have any pizza dough on hand or even the time to make it. So I decided to make a sandwich instead. This is a no fuss recipe thats marries taste with nutrition and is definitely lower in calories than a regular calzone.

You need:
2 Rolls of French Bread, split
1 large tomato, sliced (I prefer large, thick slices)
1/2 cup mozzarella cheese,shredded
1 cup Chopped Spinach,with Ranch
salt and pepper to taste
garlic spread seasoning/Italian seasoning to taste
2 tsp Parmesan Cheese (optional)

1. Spread a layer of Chopped Spinach,with Ranch on bread.
2. Top it with sliced tomatoes, seasoning, salt and pepper. Spread a thin layer of shredded mozzarella cheese. The quantity of cheese can be increased or decreased according to taste. People who are not worried about calories can sprinkle some Parmesan Cheese as well.
3. Set your toaster for slightly more than medium toast. Toast the open sandwiches until the bread is slightly crispy and cheese is bubbly. You may have to restart toasting after one cycle. Alternately, you can also bake bread at 350 F for few minutes, add toppings and broil the sandwiches to until the cheese is bubbly.

Just keep the basic 3 ingredients handy and you can have a quick low calorie sandwich anytime. Feel free to experiment with toppings although I think Spinach, Tomato, Mozzarella really sing well together!

Spinach Tomato Mozzarella Sandwich is a post from: Chef