DELICIOUS ROASTED VEG PAPAD

INGREDIENTS


1. Urad Dal (Veg Papad) - 10 nos.


PROCESS TO PREPARE


1. Place the 10 papads along the sides of the glass turnable of the microwave and microwave one and half minute at midium power.
2. Next cool and store them in an air tight container.

Special Tips - This is important to remember that different and thickness of papad will alter the cooking time.
We need not worry any more about burning the papad or our fingers. We have used regular urad dal veg papad for simple recipe.


Serve - 10 persons
Cooking Time - 2 minutes (max.) 

SWADIST VEGETABLE STEW

INGREDIENTS

1.  Mixed Vegetables (Cauliflower, French Beans, Carrot) - 3 cups
2.  Peppercorns - 1 cup.
3.  Coconut Milk - 3 cups.
4.  Sliced Ginger - 2 tsp.
5.  Sliced Green Chilli - 2 tsp.
6.  Sliced Onion - 1 cup
7.  Curry Leaves - 12 nos.
8.  Cornflour - 2 tbs.
9.  Water - 8 tsp.
10. Mustered oil/Edible Oil - 4 tsp.
11. Salt - To Taste.


PROCESS TO PREPARE
1. 2 tbs. cornflour mixed with 4 tsp. water and 2 tsp oil and paste them.
2. Add the vegetables along with 4 tsp. water  in a microwave safe bowl and microwave 5 minutes at 100% power and remove and keep aside.
3. Add the oil 2 tsp., pepper corns, ginger and chilli in another microwave safe bowl and microwave for 3 minutes at 100% power.
4. Add the onions and curry leaves and mix well.and microwave another 5 minutes, at 100% power, stirring once after 3 minutes.
5. Next add cooked vegetables, coconut milk, cornflour paste and salt and microwave again for 3 minutes at 100% power.
6. Lastly, serve hot appams or rice.

Special Tips - A South Indian vegetable cooked in coconut milk and flavoured with ginger, served traditionally with appams.


Nutrititve Values Per Serving -
1. Protein- 8.30gm. , 2. Cholesterol- 26.50gm. , 3. Fat- 1 gm. and Energy - 891 kcal.

CHILLI MURG

INGREDIENTS


1.  Boneless Chicken - 1 kg.
2.  Onions - 4 nos.
3.  Ajinomoto - 1 tbs.
4.  Capsicum  - 4 nos.
5.  Soya Sauce - 2 tbs.
6.  Chilli Sauce - 4 tsp.
7.  Vinegar - 8 tsp.
8.  Black Pepper Powder - 1 tsp.
9.  Water - 4 cups.
10. Corn Flour - 6 tsp..
11. Salt - To Taste.

PROCESS TO PREPARE


1. Cut capsicum, chicken and onion in cubes. 
2. Marinate with all above ingredients except water and cornflour for 35 minutes(at least).
3. In a microwave safe dish place marinated chicken and microwave for 10 minutes at 100% power.
4. Mix cornflour in cold water.
5. Add chicken and water.
6. Next microwave for 5 minutes at 100% power.


Serve - 8 persons
Cooking Time - 50 minutes (max.)


NUTRITIVE VALUES PER SERVING


1. Energy-749 Kcal., 2. Protein-85.90gm., 3. Cholesterol-7.4gm., 4. Fat-38.30gm., 5. Fibre-0.5gm.

SPECIAL CHICKEN LOLLIPOPS

INGREDIENTS

• TO PREPARE 15 CHICKEN LOLLIPOPS
• Chicken Required - 500 gm. (Approx.)
• Garlic Paste - 3 tbs.
• Chilli Powder - 2 tbs.
• Vinegar - 2 tbs.
• Tomato Ketchup - 3 tbs.
• Plain Flour (Maida) - 3 tbs.
• Water - 4 tbs. 
• Edible Oil - 2 tbs.
• Salt - To Taste
• For Garnish - Chopped Spring Onion Greens - 4 tbs.

PROCESS TO PREPARE

• Wash and clean the chicken lollipops and keep aside.
• Mix together the garlic paste, chilli powder, vinegar, flour, tomato ketchup, water and salt well in a bowl.
• Coat each chicken lollipop with the mixture and keep aside for at least 40 minutes.
• Grease a microwave safe plate with the oil and preheat using the microwave + grill option 3 minutes at 100 % power.
• Place the chicken lollipops on the preheated plate and microwave at 100% power for 10 minutes, turning over once 5 minutes.  Serve hot, garnished with the spring onion greens.

SPECIAL TIPS AND TRICKS

You can give your kids a treat that will make them forget the late television show they are not allowed to watch. A low calorie and tasty version of the traditionally deep fried lollipops.

NUTRITIVE VALUES PER SERVING

Protein - 27.50 gm. , Cholesterol - 8.4 gm. , Energy - 307 kcal. , Fat - 16.50 gm. , Fibre - 0.10 gm.

  

POMFRET FILLETS IN GARLIC BUTTER

INGREDIENTS

1. Pomfret Fillets - 6 pieces (125 grams each)

2. Butter - 7 tbs.

3. White Pepper - 2 tbs.

4. Lemon Juice - 2 tbs.

5. Chopped Garlic 3 tbs.

6. Salt - To Taste

7. For the Garnish - 6 Sprigs of Parsley and rounded tomatoes. 

 PROCESS TO MAKE

1st Part - For the Pomfret

1. Preheat the microwave using the oven + grill option at medium power for 5 minutes.

2. Marinate the fish fillets with the lemon juice,salt and white pepper.

3. Apply the melted butter (4 tbs.) on either sides of each fillet and place on the crusty plate.

4. Next using the grill oven + oven option, bake for 7-9 minutes at 100 % power, turning over once after 5 minutes.

2nd Part - For the Garlic Butter

1. Microwave the butter (3 tbs.) at 100% power for 1 minute in a microwave safe bowl.

2. Next add the chopped garlic and microwave at 100% power for 3 minutes or till the garlic turns golden brown.

HOW TO PROCEED

Pour a tablespoon of the garlic butter over each fillet and serve immediately, garnished with the parsley sprigs and round shape tomatoes. 

TIPS AND TRICKS

Fresh Pomfret fillets cooked to perfection,served with garlic butter makes an ideal main course. Do not over cook it as it will become dry and flaky.


Serves - 3 persons
Cooking Time - 17-20 minutes (max.)


Nutritive values per serving - Protein - 14.8 gm, Cholesterol - 1.5 gm., Fat - 22.50 gm, Energy - 278 kcal. and Fibre - 0.1 gm.

DELICIOUS APPLE KHEER

A DELICIOUS TRADITIONAL WAY TO USE THE VERSATILE AND NUTRITIOUS APPLE FOR DESERT.

INGREDIENTS

1. Peeled and Grated Apple - 2 cups
2. Fat Full Milk - 2 cups
3. Condensed Milk - 1 tbs.
4. Sugar - To Taste
5. Nutmeg Power - 1/2 tbs.

PROCESS TO MAKE

1. In a microwave safe bowl, combine all the ingredients except the nutmeg power and mix well.
2. Microwave at 100% power for 8 minutes stirring twice in between after 5 and 7 minutes.
3. Next, add nutmeg power, mix well and again microwave for 2 minutes and finally serve chilled.

Serves - 7 persons
Cooking Time - 17-18 minutes (max.)


Special Tips - Fill the microwave safe bowl to only 1/3  its height, leaving enough space for the milk to rise in the microwave, without spilling over.


Nutritive values per serving - Protein -7.5 gm, Cholesterol - 25.4 gm., Energy - 240 kcal , Fat - 7.8 gm. and Fibre - 0.45 gm.     

COCONUT KHEER KI MAJJA

 INGREDIENTS
1. Grated Coconut - 2 cups
2. Grated Jaggery - 1 cup
3. Cashewnuts - 10 nos.
4. Cardamom Powder - 1 tbs.
5. Milk - 2 cup.
6. Pure Ghee - 4 tbs.


PROCESS TO PREPARE
1. In a flat microwave safe plate, combine the cashewnuts and pure ghee and microwave 2 minutes at 100% power till the cashewnuts are golden brown.
2. Grind the coconut with one and half cup of water to make a paste.
3. Next, transfer to a microwave safe bowl and microwave at 100% power for 6 minutes and stirring once in between after 3 minutes.
4. Add the jaggery, mix well and microwave at 100% power 4 minutes more.
5. Add the fired cashewnuts along with the ghee, cardamom power and milk and again mix well. Serve warm.

Serves - 8 persons
Cooking Time - 12-15 minutes (max.)


Note - A traditional South Indian Sweet for Coconut and Jaggery lovers.


Nutritive Values Per Serving - Energy - 289.50  kcal , Protein - 2.80 gm. , Cholesterol - 27.80, Fat - 12.50 and Fibre - 1.50 gm. 

  

COCONUT KI CHUTNEY

INGREDIENTS


1. Fresh Grated Coconut - 2 cups
2. Fresh Green Chilli - 3 nos.
3. Curd - 1 cup
4. Roasted Bengal Gram - 1/2 cup.
5. Tamarind - 2 tsp.
For Baghar : -
6. Curry Leaves - Few
7. Whole Red Chilli - 4 nos.

8. Mustered Oil - 1/2 tsp.

PROCESS TO PREPARE


1. Grind all the ingredients of chutney in a blender.
2. Add oil, mustard seeds, red whole chillies, curry leaves in a microwave safe bowl and microwave for 3 minutes at 100% power.
3. Add baghar to coconut chutney and refrigerate.

Serve - 6 persons 
Time Taken - 5 minutes.


SPECIAL TIPS


Serve it with Uttapam, Dosa, Vada, Idli and Upma.  

CHICKEN KABAB KI MASTIA

INGREDIENTS


1.  Chicken Pieces - 1 kg.
2.  Garlic Paste - 4 tsp.
3.  Ginger Paste - 4 tsp.
4.  Green Chilli Paste - 2 tsp.
5.  Chopped Onion - 3 nos.
6.  Cardamom Powder - 2 tsp.
7.  Jeera Powder - 2 tsp.
8.  Cornflour - 2 tbs.
9.  Fresh Coriander leaves - 10 nos.
10. Butter For Greasing - 3 tbs.
11. Red Chilli Powder - To Taste.
12. Garam Masala - 2 tsp.
13. Salt - To Taste.
14. Chutney - To Taste.

HOW TO PREPARE


1. Mix all the ingredients together and marinate for 15 minutes.
2. Place on a preheated oven in a greased baking tray on combi cook mode for 15- 17 minutes. Sprinkle chat masala.
3.Serve hot with chutney., lemon slices and onion rings.


Serve - 12 Persons
Time Taken - 30 minutes (max.)


SPECIAL TIPS


Chicken is lean meat with less cholesterol. You can also use minced meat instead of chicken. 
  

TIPS AND TRICKS

1. When we cut any dry food, we face some problem sometimes. So, if we put the fruit into the refrigrator for half an hour before the fruit cutting and a knife put into a hot water for heating it. Then you take fruit from the refrigerator and cut it  very easily. Now we see no problems are there.

2.  Don't keep any sour food in the non-stick pot. If we do the non-stick pot quoting will be damaged.

3.  This creates very bad smell when we put onion or garlic in a plastic covered container. Then what should we do?
Wash the plastic container very well. Next we prepare a pulp of newspaper and put it into the container and covered it. After few days there will not be any bad smell. 

4. If we want the glittering look of any alluminium pan or pot forever. What we should do? 
We use boiled water with some peels of apple in it, boiled again for 3 minutes, finally wash it very well.
And looks again new one and glittering too. 

NEEM WITH BRINJALS

INGREDIENTS

1. Violate Bringals (cutting small cube pieces) - 100 gm. 

2. Fresh Green Neem Leaves - 25 gm.

3. Mustered Oil - 5 tbs.

4. Turmeric - 1 tsp

5. Salt - 1 tsp.

HOW TO PREPARE

1. Put a pan in a oven and pour mustered oil in it for heating 1 min.

2. Add the mention pieces of brinjals, termeric and salt. Next stir them until being golden brown colour.

3. Add neem leaves and stir to fry for 1 min.

4. Remove from fire and serves immediately with plan rice.

Serves- 3-4 persons

Time Taken - 4 minutes

Special Tips - 

1. This is good for lever and health too.

2. At the time of summer season, This recipe is very useful to our health.

3. A glass of neem juice with a bit of salt in the moarning time daily throught out the year is very very good for our health.   

SAFED (WHITE) SAUCE

INGREDIENTS


1. Flour(Maida) - 3 tbs. 
2. Butter - 3 tbs.
3. Milk - 2 cups 
4. Mustard Power - 1/2 tbs.
5. Black Powder - To Taste
6. Salt - To Taste


METHOD TO PREPARE


1. Place butter and flour in a microwave save bowl and microwave it for 40 seconds at 100% power.
2. Add milk, stir and microwave for 30 seconds at 100% power.

3. Stir in between , there is no need to boil. 
    
Serves - 6 persons
Time Taken (maximum) - 2 minutes.


Special Tips - It is ready when flowing consistency is achieved with no lamps. 

  

SWADIST CHICKEN MOMOS

INGREDIENTS


1. Minced Boiled Chicken - 500 gm.
2. Ajinomoto - 1/2 tsp.
3. Flour - 2 cup.
4. Oil - 3 tbs
5. Black PeeperSalt - 1/2 tsp.
6. Salt - 1/2 tsp.


HOW TO PREPARE 


1 st Step -  Add oil and salt to flour, knead it to make dough. Roll it or another shape like small chapattis or may be different shape. 
2 nd Step - Mix minced chicken, salt, black pepper, ajinomotoand fill it in the small chapattis. Fold them like gujias.
3 rd Step -  Grease the steam microwave safe plate and put these rolls on it. Microwave (covered) for 7 minutes at 100% power.
4 th Step -  Serve piping hot with red chilli sauce.

Serve - 8 person. 
Time Taken - 7-8 minutes(maximum). 


Special Tips - The person those who are vegetarian, momos, grate cauliflower, carrot, cabbage and add salt, black pepper and ajinomoto. Fill it in instead of chicken.

CHICKEN SALAD WITH BONELESS CHICKEN

INGREDIENTS


1.    Boneless Chicken- 500 gm.
2.    Red Capsicum(julienne)- 2 nos.
3.    Yellow Capsicum(julienne)- 2 nos.
4.    Salad Oil- 2 tbs.
5.    Spring Onion Strips- 3 nos.
6.    Lemon Juice- 3 tsp.
7.    Soya sauce- 2 tsp.
8.    Red Chilli Flakes- 2 tbs.
9.    Garlic Paste- 2 tbs.
10.  Salt- To Taste

HOW WILL YOU PREPARE 


1. In a microwave safe covered dish-- place chicken pieces, red & yellow capsicum, garlic paste, onion, salad oil and microwave for 7 minutes at 100% power.
2. Add soya sauce, lemon juice, chilli flakes. Next toss it well. And microwave for 5 minutes at 100% power.
3. Garnish with chopped spring onion.

Serves- 8 persons
Time Required- Maximum- 15 minutes.


Special Tips:- Chiken Salad is a low calorie diet. Butter can be used instead of salad oil. 

SALAD WITH PAAPAD

 INGREDIENTS


1.   Paapad- 10-12 nos.
2.   Small Cubes Paneer- 75 gm.
3.   Sprouted Moong- 75 gm.
4.   Chopped Red Capsicum- 1
5.   Vinegar- 1 tsp.
6.   Soya Sauce- 2 tsp.

7.   Chopped Cucumber- 2 tbs.
8.   Sugar- 1 tsp.
9.   Lettuce Leaves- 10-12 leaves
10. Til Oil- 2 tsp.
11. Black Pepper- To Taste.
12. Salt- To Taste. 


HOW TO PREPARE


1. Add 2 tsp.of  oil in a bowl of water. Dip each paapad in a bowl to soften it or to reshape the paapad.
2. Place the paapad in greased microwave safe katoris.
3. Microwave these katoris for 3 minutes at 100% power.
4. Take out to get ruffled canapes of paapad.
5. Place paneer, sprouted moong, vinegar, capsicum, cucumber, soya sauce, sugar, oil, salt and pepper in a bowl.
6. Set lettuce leaves in the canapes. Next place moong salad over a bed of lettuce leaves.
7. Garnish with paneer strips and serve quickly.

Serve- 6 persons
Time Taken - 3 minutes maximum.


Tips- You can be used potato chaat, pasta salad or fruit salad instead of moong. 

SALAD WITH POTATO

INGREDIENTS


1.   Potatoes- 6 nos.
2.   Chopped Onion- 2 nos. 
3.   Edible Oil- 2 tbs.
4.   Green Chillies- 4 nos.
5.   Crushed Garlic Cloves- 4 tbs..
6.   Tomato Keychup- 3 tbs. 
7.   Green Chutney- 2 tbs.
8.   Curd- 2 tbs.
9.   Lemon Juice- 1 tbs.
10. Coriander Leaves- Few Quantity.
11. Red Chilli Powder- To Taste
10. Salt- To Taste

HOW TO PREPARE


1. In a transparent poly bag place the potatoes and microwave for 6 minutes at 100% power.
2. Allow to stand for 4 minutes. Then  peel and cut the potatoes in slices.
3. Place edible oil, garlic, onion, green chilli in a microwave safe bowl and microwave for 3 minutes at 100% power.
4. Next add curd, tomato ketchup, green chutney, lemon juice, salt and red chilli power. Toss it well. Then microwave again for 2 minutes at 100% power.
5. Finally, garnish with coriander leaves and serve it hot or chilled.

Tips- Saunth can be used instead of tomato ketchup. For a party, boil the potatoes in advance.


Serves - For 8 persons.
Time taken- 15 minutes maximum.  

BADI POSTO (POPPY SEED)

 INGREDIENTS


1. Biuli Corn Badi- 100 gm.
2. Chopped Tomato- 2 (small)
3. Fresh green Chilli Paste- 4 nos.
4. Turmeric- 1/2 tsp.
5. Poppy Seed Paste- 50 gm.
6. Mustered Oil- 4 tbs.
7. Salt- To taste


METHODS-


1. Put 3 tbs.oil in a pan and Place Bari for fried 2 minutes on a gas oven. After fried placed them another pot.
2. Add fresh green chiili paste , poppy seed paste, turmeric, salt and mixing well in the first pan.  
3. Add fried badi into the mixture in the pan and switch on the oven for 3-4 minutes at 100% power.

4. Lastly add 1 tbs.oil spread it over.  


Keep in mind - Don't break badi 


Time Limit- 6-7 Minutes (max.)
Serve- 4 Person

SPINACH SOUP KA ASLI MAJJA

 INGREDIENTS

1. Fresh Spinach - 300 gm.
2. Onion Paste- 2 tbs.
3. Ginger & Garlic Paste- 2 tbs.
4. Milk- 1 cup
5. Water- 4 cups. 
6. Fresh Beaten Cream- 3 tsp.
7. Cornflour- 4 tsp.
8. Black Pepper- To taste
9. Salt- To taste

STEPS FOR PREPARING


1st Step- Place spinach in a safe microwave bowl and microwave for 8-10 minutes at 100% power.
2nd Step- Blend spinach to make a puree.
3rd Step- Place butter in another microwave safe bowl and microwave for  25 seconds at 100% power.  
4th Step- Add garlic, onion, ginger paste to the melted butter and microwave for 5 minutes at 100% power.
5th Step- Add water and spinach paste to the mixture and microwave for 5 minutes at 100% power.
6th Step- Add cornflour and milk and dissolve in 3 tbs. water and microwave for 3 minutes at 100% power.

7th Step- Finally garnish with beaten cream


Serve For 7-8  Persons
Time Taken- 23-25 minutes (max.)


Tips for health- 1. For low calorie individual can omit cornflour and cream. 
                          2. You can make Lauki (Bottle gourd) soup instead of Spinach.