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Zero Oil Cooking

Tasty but Zero Oil receipes for healthy living

Bean and Vegetable Salad 
Ingredients
3/4 cup soaked and boiled rajma (kidney beans)
1 1/2 cups shredded cabbage
2 grated carrot
3/4 cup sliced capsicum
2 cucumbers , sliced

For The Dressing

2 tbsp white vinegar
2 tbsp sugar
2 tbsp salad oil
1 tsp mustard (rai / sarson) powder
2 tsp salt

Method
1. Place the cabbage, carrots, casicum and cucumber in cold water for 1/2 hour.
2. Boil the vinegar and sugar until the sugar dissolves. Then add the salad oil, mustard powder and salt.
3. Arrange the vegetables and beans in a serving dish. Pour the dressing on top and put to chill.
4. Serve cold.

Bean Sprouts and Vegetable Salad ( Healthy Diabetic Recipe )
Ingredients
For The Dressing
2 tsp olive oil
1 clove garlic (lehsun) , finely chopped
1 tsp sugar
2 tsp lemon juice
1 tsp soy sauce
1/2 tsp dry red chilli flakes (paprika)
salt to taste

Other Ingredients
1 cup broccoli florets , blanched
10 mushrooms (khumbh)
4 to 5 crisp lettuce leaves
1/2 cup sliced onions
2 tbsp finely chopped celery
1 red capsicum , deseeded and cut into slices
3/4 cup bean sprouts
For The Garnish
2 tbsp chopped coriander (dhania)

Method
For the dressing

1. Combine all the ingredients together in a mortar and pound to a coarse paste using a pestle (khalbhatta). Keep aside.

How to proceed

1. Boil a vesselful of water, add the broccoli and mushrooms and cook for 3 to 4 minutes. Strain and put into a vesselful of cold water for 10 minutes. Strain again and discard the water.
2. Cut the mushrooms into thick slices and keep aside.
3. Put the lettuce in ice-cold water for 30 minutes. This will make them crisp.
4. Drain and arrange the lettuce leaves at the bottom of a large salad bowl. Keep aside.
5. Combine the mushrooms, onions, celery, broccoli, capsicum and bean sprouts together in another bowl.
6. Pour the dressing over it and toss well.
7. Spoon the salad over the lettuce leaves and serve immediately garnished with coriander.
Nutrient values
Energy Protein Carbohydrates Fat Vitamin C Iron Folic acid Zinc Fibre
89 calories 4.2 gm 11.8 gm 2.9 gm 52.9 mg 1.8 mg 13.7 mcg 0.6 mg 1.5 gm

Aloo Mutter Korma
The traditional aloo-mutter combination is here in a new zero oil avatar, tasty as ever! Refrigerate boiled potatoes and boiled green peas and make this subzi in just a few minutes anytime you wish to. Since green peas are crammed with fibre, it is indeed a health treat for your heart, as fibre helps to remove excess fat (cholesterol) from the body.
Preparation Time: 15 Minutes
Cooking Time: 20 Minutes
Makes 4 serving

Ingredients

1/2 tsp cumin seeds (jeera)
1/2 cup chopped onions
1/2 tsp ginger-green chilli paste
1/2 tsp garlic (lehsun) paste
1 cup chopped tomatoes
a pinch of turmeric powder (haldi)
1/2 tsp chilli powder
1/2 tsp garam masala
1/2 tsp sugar
1 cup boiled fresh green peas
1 1/2 cups potatoes, boiled, peeled and cut into cubes
1 cup Vegetable Stock
salt to taste
1 tbsp chopped coriander (dhania) for the garnish

Method
1. Heat a non-stick kadhai on a medium flame and when hot, add the cumin seeds and dry roast for about 10 seconds.
2. Add the onions and cook till they turn brown while stirring continuously.
3. Add the ginger-green chilli paste, garlic paste and tomatoes and simmer till the tomatoes are cooked.
4. Add the turmeric powder, chilli powder, garam masala, sugar, peas and potatoes and cook for 4 to 5 minutes.
5. Add the vegetable stock and salt and simmer till the gravy thickens.
6. Serve hot garnished with coriander.

Quick Vegetable Korma
Preparation Time: 10 mins.
Cooking Time: 20 mins.
Serves 4.
Ingredients

1/4 cup cauliflower, cut into small florets
1/4 cup french bean cubes
1 medium carrot, cubed
1/4 cup green peas
1 medium capsicum, cubed
1/4 cup baby corn, sliced
1/2 tsp cumin seeds (jeera)
2 medium sized onions, pureed
2 cloves (laung / lavang)
1 stick cinnamon (dalchini)
1 cardamom (elaichi)
1 tsp ginger-garlic (adrak-lehsun) paste
1/2 tsp green chilli paste
1 cup milk
1/4 cup chopped paneer (cottage cheese)
1/4 cup canned pineapple slices, finely chopped
3 tbsp fresh cream
1/2 tsp garam masala
1 tbsp ghee
salt to taste

For the garnish
1 pineapple slice (canned)
1 tbsp chopped coriander (dhania)

Method
1. Heat the ghee in a kadhai and add the cumin seeds. When the seeds crackle, add the onion purée, cloves, cinnamon, cardamom, ginger-garlic paste, green chilli paste and saute for 5 to 7 minutes while stirring continuously.
2. Add the cauliflower, french beans, carrot, green peas, capsicum, baby corn, salt, 1/2 cup of milk and 1/4 cup of water. Cover and cook over a slow flame till the vegetables are tender.
3. Add the remaining milk, paneer, pineapple, cream and garam masala and cook for another 3 to 4 minutes.
4. Serve hot.
Adai ( Diabetic Recipe )
Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 8 servings

Ingredients

2 tbsp rice (chawal) (chawal)
3 tbsp masoor dal (split red lentil) (split red lentil)
3 tbsp moong dal (split green gram) (split green gram)
1 tbsp urad dal (split black lentils) (split black lentils)
1 tsp fenugreek (methi) leaves (methi) seeds
a pinch of asafoetida (hing) (hing)
2 green chillies , finely chopped
1/2 tsp grated ginger (adrak) (adrak)
2 tbsp finely chopped coriander (dhania) (dhania)
2 tsp oil
salt to taste

For Serving
4 tbsp garlic tomato chutney

Method
1. Wash and soak the rice, dals and fenugreek seeds in water in separate vessels for 2 hours. Drain and keep aside.
2. Combine the rice, dals, fenugreek seeds and asafoetida along with enough water and blend in a mixer to a smooth paste.
3. Add the green chillies, ginger, coriander, salt and a little water if required and mix well.
4. Heat a non-stick pan and grease it lightly with oil.
5. Spread 2 tablespoons of the batter to form an adai of 100 mm (4") diameter.
6. Cook on both sides till golden brown using a little oil.
7. Repeat with the remaining batter to make 7 more adais.
8. Serve hot with garlic tomato chutney.

Aloo Paneer Chaat ( Tava Cooking)
Preparation Time: 10 mins
Cooking Time: 15 mins
Makes 6 to 8 servings
Ingredients
400 gms paneer (cottage cheese)
400 gms small potatoes , boiled
450 gms boiled green peas
25 of ginger (adrak)
5 to 6 green chillies , finely chopped
2 tbsp chaat masala
1 tbsp lemon juice
5 to 6 tbsp oil
salt to taste
chopped coriander (dhania) for garnishing

Method
1. Cut the paneer and potatoes into big pieces.
2. Fry the paneer and potato pieces in a tava, adding a little oil at a time, till slightly brown in colour.
3. Remove the paneer and potatoes.
4. Add 2 tablespoons of oil in the tava and heat.
5. Add the peas and ginger and cook again for a while.
6. Add the potatoes, green chillies, chaat masala, lemon juice and salt.
7. Serve hot, garnished with chopped coriander.

Bohri Khichdi
Preparation Time: 20 Minutes
Cooking Time: 30 Minutes
Makes 4 servings

Ingredients
For the khichdi
1 cup long grained rice (basmati)
1/4 cup toovar (arhar) dal
salt to taste
a pinch of saffron (kesar) strands mixed with 1 tablespoon low fat milk (99.9% fat-free, readily available in the market)

For the gravy
1/2 cup finely chopped onions
2 tbsp Red Paste
1/2 tsp garam masala
1 tsp sugar
salt to taste
3/4 cup low fat curds (dahi), beaten
Other ingredients
1/2 cup sliced onions
1/4 cup low fat milk (99.9% fat-free, readily available in the market)

Method

For the khichdi

1. Clean, wash and soak the rice and dal in water for 15 minutes. Drain and keep aside.
2. Combine together all the ingredients along with 2½ cups of water and pressure cook for 2 whistles.
3. Allow the steam to escape before opening the lid. Keep aside.

For the gravy

1. Heat a non-stick pan on a medium flame and when hot, lower the flame, add the onions and dry roast till the onions turn light brown in colour.
2. Add the red paste and dry roast for a minute. Sprinkle a little water if the mixture starts burning.
3. Add the garam masala, sugar and salt and mix well.
4. Remove from the flame, add the curds and whisk well. Keep aside.

How to proceed

1. Heat a non-stick pan over a medium flame and when hot, add the onions.
2. Lower the flame, dry roast while stirring continuously till they turn golden brown. Keep aside.
3. Divide the khichdi onto 3 equal portions and the gravy into 2 equal portions.
4. Put the milk at the bottom of a glass baking tray, spread half the browned onions evenly.
5. Spread one portion of the khichdi in an even layer over it, then one portion of the gravy.
6. Spread another portion of the khichdi, then a portion of the gravy and then another portion of the khichdi in even layers.
7. Sprinkle the remaining browned onions over it, cover with an aluminium foil and bake in a pre-heated oven at 200°C (400°F) for 5 minutes or microwave for 1 minute. Ensure you do not use aluminium foil while microwaving, as it may cause a spark.
8. Turn upside down on a large serving plate just before serving.
9. Serve hot.

Baby Corn Palak
Spinach and baby corn blend with in this scrumptious and nutritious dish. Spinach provides lots of calcium while baby corn provides fibre. To retain the bright green colour of spinach, ensure that you blanch it just for a few minutes and do not over cook it.

Preparation Time: 10 mins
Cooking Time: 10 mins
Makes 4 serving

Ingredients
2 roasted onions , roughly chopped
1 tsp grated ginger (adrak)
1 slit green chilli , roughly chopped
3/4 cup blanched spinach (palak)
2 tbsp fresh low fat curds (dahi)
2 tbsp low fat milk
7 to 8 baby corns , blanched and cut into 25 mm. (1") pieces
a pinch of turmeric powder (haldi)
1 tsp dried mango powder (amchur)
1/4 tsp garam masala
1/2 tsp dried fenugreek leaves (kasuri methi) , roasted
salt to taste
Method
1. Heat a non-stick kadhai on a medium flame and when hot, add the onions, ginger and green chillies.
2. Dry roast for 2 to 3 minutes while stirring continuously.
3. Add the spinach, curds, milk and ½ cup of water and blend in a mixer to a smooth paste.
4. Pour the mixture back into the kadhai, add the baby corn, turmeric powder, dry mango powder, garam masala, dried fenugreek leaves, salt and ½ cup of water and bring to boil.
5. Simmer for 4 to 5 minutes and serve hot.

Handy tip
To get 3/4 cup of blanched spinach, add 31/2 cups of chopped spinach to a vesselful of hot water and cook for 3 to 4 minutes. Then drain, squeeze out all the water and wash in ice-cold water.

Cabbage and Paneer Parathas

Preparation Time: 15 minutes.
Cooking Time: 30 minutes.
Makes 5 parathas.

Ingredients

For the dough
1 cup whole wheat flour (gehun ka atta) or plain flour (maida)
1/2 tsp salt
1 tbsp melted ghee

For the stuffing
1 cup grated cabbage
1/2 cup crumbled paneer (cottage cheese)
2 tbsp chopped coriander (dhania)
2 green chillies, finely chopped
salt to taste

For cooking
ghee

Method

For the dough

1. Sieve the flour with the salt.
2. Add the ghee and mix well.
3. Add enough water to make a soft dough.
4. Knead well for 3 to 4 minutes.

For the stuffing

1. Sprinkle salt over the cabbage and keep aside. After 10 minutes, squeeze out the water.
2. Add the paneer, coriander, green chillies and salt and mix well.

How to proceed

1. Divide the dough into 10 portions.
2. Roll out each portion of the dough into a round of about 100 mm. diameter with help of flour.
3. Spread a little stuffing on one round and cover with another round. Press the sides well.
4. Cook on a hot tawa (griddle) on both sides using a little ghee until pink spots come on top.
5. Serve hot.

Chole ( Zero Oil Roti and Subzi Recipe)
As if it's not enough, that the traditional chole recipe is usually cooked with loads of oil, it is also served with calorie-laded puris! here's is a healthy zero oil variation without unnecessary calories. When served with one meal of your day is thankfully guilt-free.
Preparation Time: 15 mins
Cooking Time: 15 mins
Makes 4 servings

Ingredients
3/4 cup boiled potato cubes
2 tsp green chilli paste
1 1/2 tbsp garlic (lehsun) paste
2 tsp ginger (adrak) julliennes
2 tsp chole masala
2 cups soaked and boiled kabuli chana (white chick peas)
1 cup chopped tomatoes
1 tsp black salt (sanchal)
1/2 tsp dried mango powder (amchur)
salt to taste
1/4 cup chopped coriander (dhania) for the garnish

Method
1. Heat a non-stick pan on a medium flame and when hot, add the potatoes and dry roast them for a few minutes on all sides till golden brown. Remove and drain on absorbent paper. Keep aside
2. Heat the non-stick pan again, add the green chilli paste, garlic paste and ginger and dry roast for about 30 seconds while stirring continuously. If the mixture starts burning sprinkle little water over it.
3. Add the chana masala, kabuli chana, potatoes, tomatoes, black salt, dry mango powder, salt and ½ cup of water and cook for 7 to 8 minutes.
4. Serve hot garnished with coriander.

Bread Bhurji
This recipe is an answer to a good, tasty breakfast entrée in a hurry which is enjoyed by people of all ages.

Preparation Time: 5 mins.
Cooking Time : 9 mins.
Serves 4.

Ingredients
10 slices whole wheat bread , cut into cubes
1 cup low fat curds (dahi)
1/4 tsp turmeric powder (haldi)
1 tsp cumin seeds (jeera)
1 green chilli, slit
3 to 4 curry leaves (kadi patta)
1 tsp grated ginger (adrak)
1/4 cup onions, sliced
2 tsp oil
salt to taste

For the garnish
1/4 cup chopped corriander (dhania)
Method
1. In a bowl, combine the curds, turmeric powder and salt with 2 tablespoons of water and mix well.
2. Add the cubes of bread and mix well till the bread is coated with the curd mixture.
3. Heat the oil in a non-stick pan and add the cumin seeds.
4. When they crackle, add the green chillies, curry leaves and ginger and sauté for a few seconds.
5. Add the onion slices and sauté till they are lightly browned.
6. Add the bread mixture and sauté over low heat, stirring occasionally till the bread browns lightly.
7. Serve hot garnished with the coriander.
Nutrient values per serving
Calcium Carbohydrate Energy Fat Protein
91.9 mg. 29.9 gm. 175 cal. 3.2 gm. 6.6 gm.

Pineapple Sweet Lime Drink

The micronutrient rich subza complement this sweet and sour drink perfectly.

Preparation Time: 5 mins.
Cooking Time: Nil.
Makes 2 glasses

Ingredients

4 pineapple slices, with skin
2 cups sweet lime (mosambi) segments, chopped
1/2 tsp falooda seeds (sabja)
1/4 cup crushed ice

Method
1. Soak the subza in water for 5 minutes.
2. Push the pineapple and sweet lime segments through a hopper.
3. Pour into individual glasses over crushed ice.
4. Garnish with the subza seeds.
5. Serve immediately.
Nutrient values per glass
Carbohydrate Energy Fat Iron Protein
21.2 gm. 99 cal. 0.8 gm. 3.2 mg. 1.8 gm.

Receipe courtesy: Smt. Tarala Dalal
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