Healthy lunch pack

Brown basmati rice 11/2 cups, pressure cook in 4 cups water and salt to taste, keep aside.
Boneless chicken thighs 200gm, cooked in 1/4tsp. turmeric powder and salt to taste, allow to cool, cut into strips and keep aside.

Zucchini 1, cabbage 150 gm., celery stalk 1, onion small 1, garlic cloves 4, tomato seeded 1,
ginger 2"piece, all sliced thinly,
Olive oil 2tbsp., balsamic vinegar 1tbsp., pepper powder 1tsp.
Heat oil in a pan, drop in onion, garlic and ginger, sauté till aroma spreads, drop in zucchini
and cabbage, sauté till half cooked, add vinegar, pepper powder, tomato and celery, sauté till blended.
Add cooked chicken strips, sauté well. Adjust salt.
Garnish with chopped cilantro. Serve on cooked brown rice and enjoy healthy lunch.

 

Chicken and veggies in a pot(Oil free healthy)

Chicken thighs(boneless) 1lb,cut into 3"cubes,cook in a pressure cooker adding 1 cup
water,1/4tspn turmeric powder and salt to taste for a whistle. Allow to vent pressure.
Onion 1,brinjal 1,zuchinni 1,potato 1,tomato 1,all cubed,
celery stalk 1,garlic cloves 3,ginger 2"piece,all three chopped. Chilly powder 1/2tspn,coriander
powder 1tspn,pepper powder 1/4tspn,garam masala 1/3tspn,kasuri methi 1tspn.
Add all veggies and masala into the cooked chicken ,pressure cook for a whistle.
Allow pressure to vent out,adjust salt,garnish with chopped cilantro.This oil free chicken
veggie mix is excellent with dry rotis.All ages can easily enjoy chicken and veggies in a bowl.

 

Vegetable omlette

Zuchinni 1,onion 1,both chopped,.Basin powder 1cup,prepare a semi thick
batter adding enough water and salt to taste.Add chopped veggies,mix well,add chopped cilantro,

a pinch turmeric powder and 1tspn crushed red chilly,whisk well.

Heat a pan,brush ghee,pour a ladle of batter,swril the pan to spread the mix,cook both sides,Vegetable omelette ready.

 

Sprouted chenna curry

Chenna 250gm,soak overnight, drain chenna ,allow to sprout , onion 1,chopped,garlic paste 1/2tspn,green chilly 2,slited.
Pressure cook the ingredients. Add salt to taste.
Basin powder 1tblspn,milk 1/4cup,mix basin powder in milk and keep aside.
Cooking oil 1tblspn,tomato puree 1/3cup,chilly powder 1tspn,turmeric powder 1/4tspn,
coriander powder 1/2tspn,garam masala 1/3tspn,red chilly 1,mustard seeds 1/4tspn,
cilantro chopped 1tblspn.
Heat oil in wok, drop in red chilly followed by mustard seeds, allow to crackle, add masala
powders, saute for 3o seconds, add tomato puree, saute well, add chenna mix, allow to boil,
add basin milk liquid, stir till gravy thickens. Adjust salt, transfer to a serving bowl, garnish
with cilantro.

Sweet folded puri(madhura madakku puri)

 Whole wheat flour 2 cups, salt to taste, ghee 1tblspn.Prepare soft dough adding luke warm water.
For filling
Grated coconut 2 cups, ghee 1tblspn,sugar 4tblspn,cashew nut 10,broken into bits, mix well, keep aside.
Prepare puri sheets with chapattis press, fill sweet mix, fold and fix border tight.
Deep fry in required oil till golden brown.
Kids will love this crispy, crunchy and nutty snack.

Anchovy fry

 Anchovy 250gm,clean,rub with 1tspn ginger garlic paste,2tspn Kashmiri chilly powder,1/4tspn pepper powder and salt to taste. Keep aside for an hour.
Onion 1,chopped,curry leaf 4sprigs.Oil required for deep fry.
Heat oil in a pan, drop in anchovies, when half fried add half curry leaves, fry well, remove to a plate, add onion, half fry ,add balance curry leaves, fry well, add fried anchovies, stir till golden brown and crispy. Serve hot with rice or chappathy.

Anchovy mango curry

Anchovy 250gm,rub salt, wash thoroughly,drain,add 2 tspn chilly powder,salt to taste,mix,keep aside. In an earthen pot, add 2 cups water,1/4tspn turmeric powder 1/2tspn,chilly powder,1/4tspn fenugreek powder,1 mango, sliced, 3 silted green chillies and allow to boil. When starts boiling
add anchovies, cook well, add 1/2 cup grinded coconut along with 3shallots,allow to boil, add curry leaves, adjust salt and serve.