DorothyPearsonDietDishes
Introduction to My DIET DISHES

UNDER my doctor's ADVICE I had to loose weight. I was allowed ONLY Pulses and Vegetables.
NO OIL and RED MEAT WERE BANNED, FISH, CHICKEN, only on OCCASION.
So here are a few Recipes NO OIL WEIGHT REDUCING DISHES.


DAL FRY - Serves 2
   
INGREDIENTS
80gms Channa Dal
20gms Masoor dal

METHOD
Soak the dal in warm water for one hour (tip: soaked longer, cooks faster)
Rinse dal four times
In a sauspan put the dal with ltr of warm water, tsp turmeric, 2 cloves garlic finely chopped, 1 tsp ginger finely chopped.
Bring to the boil, reduced heat simmer for 15 minutes, check you may need to add some more warm water, after cooking add SALT to taste.

 
PUMKIN CARROT POTATO CURRY - Serves 2
   
INGREDIENTS
100 gms pumkin inch chopped
1 small carrot inch chopped
1 small potato inch chopped
1 small tomato inch chopped
tsp garlic, ginger, small chilli finely chopped
tumeric powder
cummin powder
1 tbsp coriander powder
tsp tamarind paste
1 tsp lemon juice
1 tbsp tomato puree

WHOLE SPICES
Pinch of fenugreek
1 tsp cummin
tsp onion seed
1 tsp fennel
tsp mustard seed
280 ml water
METHOD
In a large wide pan put all the whole spices for 1 minute on a low heat to warm.
Remove from heat add all the vegetable and items excluding tamarind, lemon juice and salt, these 3 to be added 5 minutes before dish has cooked.
Mix all the curry powder, paste with a little water adding to the dish and cooked for the 40 minutes stiring now and then. Now add the last 3 items and cook for 3 minutes.

TIP
: You may need to add all the skins of the vegetables as they are very good for your health.

 

KABULI CHANNA MASALA - Serves 2
   
INGREDIENTS
1 can kabuli channa
1 small potato diced
1 small onion diced
1 small tomato diced
1 tbsp curry powder
1 tbsp lemon juice
3 tbsps tomato puree
1 tsp fresh green chilli, garlic chopped
salt to taste

METHOD
In a white pan place all items in this pan, with 200ml water, drain the can of kabuli channa, add to the pan and cook for 25/30 minutes on a low heat, add salt before serving.

TIP
: This is a PROTEIN dish.


BOILED RICE - Serves 2
   
INGREDIENTS
60gms basmati rice
tsp rock salt
ltr warm water


METHOD
In deep pan put warm water rice and salt, bring to the boil lower heat, simmer for 10 minutes. Remove few grains of rice between your thumb and index fingre, press if you feel there is a grain or two cook for 1 more minute.
Remove and run under cold water gently removing the scum and run water till it is clear.
Place in a colainder to drian for 10 minutes.

TIP: By rinsing the rice you have now removed most of the starch.


 

STEAMED FISH IN A SPICY SAUCE - Serves 2
   
INGREDIENTS
2 fish  or / fillets
2 tbsp freshly grated coconut
1/4 tsp sea salt
4 tbsp tomato puree
1 tsp garlic paste
1 tsp gingre paste
1 red or green fresh chilli sliced
1 tbsp curry powder
1 tsp vinegar
1 tsp lemon juce
100ml water


METHOD
In large frying pan with lid, heat pan add coconut on a low heat with salt, stir gently with spoon till you see it going brown remove from heat.
Now add curry powders, pastes, sliced chilli, water and cook gently for 25 minutes.
Add fish or the fillets cover with the lid cook for 2 minutes remove lid add vinegar, lemon juice and salt cook for further 5 minutes.

TIP
: if you are using  FRESH FISH or FILLETS from a stall, you may need to cook the fish for 5 minutes only, as it tend to break up.

 

ROTI - Serves 2
   
INGREDIENTS
123g atta roti flour
30g atta roti flour for the rolling
1/4 tsp salt
100ml water


METHODRoti

Place the atta flour and salt into a bowl and mix together. Make a well in the middle of the mixture and than fill the well with water. Mix flour and water together, gradually adding half the water, mix and knead the flour add the rest of the water to the mixture to form soft dough. Cover and leave for an hour, or when ready to use.

When ready to make the rotis, dust a flat surface with some of the atta flour.

Place the flour on the surface and knead for a while. From the dough into a sausage, approximately 2" diameter - see "How To" section. Cut the dough into 1" pieces roll each piece into a small ball and place on a flat dish. Using the palms of your hands, flatten each ball into a small disc. Place each disc on to your floured surface, pressing down on each disc turn the disc over and repeat until all the discs are covered in flour on both sides. Roll each roti with a rolling pin until the size of a saucer or a little larger, ensuring both sides are floured.

Heat a large heavy no stick frying pan, lower the heat slightly. Before commencing to cook, take 2 sheets of kitchen towel and make into a loose ball. Cook each roti removing any excess flour before adding to the pan. With a minute of the roti touching the heat it will become clear in appearence, using the ball of kitchen towel, gently move the roti around the pan, you may see small air bubbles all around and in the centre of the roti, the air bubbles tend to join up to balloon sometimes, this is called Phulka (puffed) roti, turn each one over and cook the other side.

Place each hot roti in double sheets of kitchen towel and when all are cooked wrap them up until ready to serve.
 
How to make Roti...
How to Make Roti

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