Low Fat/Low Cal. Lunch Items

Discussion in 'Krishnaammas Kitchen' started by krishnaamma, Apr 14, 2007.

  1. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Katti Masala Dal for rice




    Ingredients

    tur daal - 1 cup
    onion – 1
    tomato(diced or crushed) - 3 tblsp
    turmeric - 1/2 tsp
    oil – 1 tea sp
    mustard seeds - 1 tsp
    cumin seeds - 1 tsp
    ginger paste - 1/2 tsp
    curry leaves
    garlic paste - 1 tsp salt to taste
    coriander leaves
    tamarind – ½ sp paste
    red chilly powder - 1 tsp

    Method

    Wash tur daal and boil it. Smash it.

    In a kadai, put oil. Add curry leaves, mustard seeds and cumin seeds.

    Fry for a minute add onion and fry till slightly brown. Add ginger and garlic paste.

    Fry for a minute. Then add the tomatoes (paste or diced).

    Cook for 2 min.

    Add tamarind in it.

    Add turmeric powder and red chilly powder.

    Cook it for 4 to 5 mins. Add the smashed tur daal.

    Add water as per the thickness required.

    Add salt to taste. Garnish with coriander leaves.

    Serve with hot rice.


     
  2. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Yellow Moong Dal and Thoor dal


    Ingredients

    tur dal - 1 cup
    moong dal - 1/4 cup
    tomatoes- 2 chopped
    asafetida - to taste
    salt- to taste
    chilly powder - 1 tbsp
    sambar powder – 1 1/2 tbsps
    ghee - 2 tbsps
    cumin seeds - 1 tsp
    turmeric powder - 1 tsp

    Method

    Cook both the dals with turmeric powder in the pressure cooker.

    Heat ghee in a pan, add cumin seeds and splutter.

    Add chilly powder, asafetida, sambar powder and tomatoes and mix well.

    Fry till the ghee comes out. Add salt and mix well.

    Lastly add the cooked dals and boil for few minutes.

    Garnish with coriander leaves.

    Serve with hot rice.
     
  3. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Mixed Spicy Dal for rice


    Ingredients:

    tuvar dal 50 gms
    channa dal 50gms.
    moong dal 50gms.
    masoor dal 50gms)
    urad dal 50 gms

    For Tadka

    1 tsp. oil
    onions 1 medium size finely chopped
    Bay leaf/tej patta 1-2
    tomatoes 1 (optional
    green coriander leaves finely chopped
    Turmeric powder
    Salt

    For Masala:

    red dried chilly 10-11
    garlic 9-10 cloves
    fry both in 1 tsp. of oil

    Method

    Soak all the dal for 1 hour
    Boil it in pressure cooker by adding water, turmeric pd. & Salt
    Make paste of red dried chilly and garlic by adding little water in the blender
    Once dal is done add the above mixture in it.
    For seasoning; heat oil, bay leaf, onions and fry till brown
    Now add tomato, green coriander and mix well with onion and add it to the dal.
    Garnish with green coriander, serve hot with any vegetable in the main meal.

     
  4. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Dal with Palak and Capsicum


    Ingredients

    2 cups of dal (a mixture of any dals is fine) - soaked for 1 hour
    1 cup of chopped palak
    1/2 cup finely chopped capsicum
    3 green chilies
    1 teaspoon garam masala
    mustard, cumin for seasoning
    1 large piece of raw mango
    salt to taste.
    1 sp oil

    Method

    Cook the dal and mango together till it is done (if u use a pressure cooker wait for

    2 Whistles)

    In a non stick pan, heat 2 teaspoons of oil. Add the mustard and cumin to the hot

    oil.

    When they splutter, add the capsicum and stir fry for 5 minutes.

    Add the garam masala and fry for 1 more minute. Add the dal to the pan.

    Add salt. Sprinkle the palak over the dal and let it cook for another 10 min.

    Serve hot with rice or rotis.

    Note:

    You can replace palak with methi or radish leaves.

    You can also use sprouted moong or any sprouts instead of the dal.


     
  5. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Masoor Dal with Palak




    Ingredients

    masoor dal - 1 cup
    palak - 1.5 cups finely chopped
    onion one piece - chopped finely
    red chilly - as per taste
    turmeric - a pinch
    coriander powder - 1 tsp
    ginger/garlic paste - 1 tsp
    coriander - few leaves
    ghee - 1/2 tsp
    salt - to taste
    oil – ½ tea sp

    Method

    Wash palak (spinach) thoroughly, chop and keep aside.

    Heat oil in a pressure cooker.

    Add chopped onions and coriander leaves and fry the onions till they are pale brown in
    colour.

    Add ginger/garlic paste, coriander powder, red chilly powder, turmeric and salt.

    Stir till ginger /garlic smell goes away and oil leaves the side of the pan.

    Add masoor dal and palak.

    Add 1/2 tsp of pure ghee.

    Close the pressure cooker and cook till dal is done.

    Serve hot with plain rice, papad.

     
  6. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Horse gram/ 'kullu' daal



    Horse gram dhal - 1 cup
    onion one Big- chopped finely
    tomato 1 big – chopped
    green chilies 2 - 4
    turmeric - a pinch
    ginger/garlic paste - 1 tsp
    coriander - few leaves
    ghee - 1/2 tsp
    salt - to taste
    oil – 1/2 teasp

    Method

    Cook horse gram dal in a preasure cooker.

    Heat oil in a pan.

    Add chopped onions and coriander leaves and fry the onions till they are pale

    brown in colour.

    Add ginger/garlic paste, tomatoes, chopped green chilly, turmeric and salt.

    Stir till ginger /garlic smell goes away and oil leaves the side of the pan.

    Add cooked horse gram dal, add fresh coriander leaves.

    (Add 1/2 tsp of pure ghee for normal persons.)

    Allow it to boil for a while. Remove from the fire.

    Serve hot with plain rice, papad.
     
  7. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Thuvials - Introduction




    Thuvaiyals are special items in South Indian foods.

    We can mix Thuvaiyals with plain cooked Rice and eat.

    I am giving some tasty Thuvaiyals here.

    We can prepare these 'thuvials' with less oil.

    So, Here we go.:2thumbsup: ​
     
  8. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Horse gram Thuvial



    Ingredients

    horse gram -1 cup
    garlic -2 flakes
    Coriander seeds -1 tsp
    Cumin seeds - 1tsp
    Curry leaves little
    Red chilies -2 – 4
    ½ sp oil


    Method

    Boil horse gram in a cooker (3-4 whistles) and keep it aside.
    Heat little oil in a pan and fry coriander seeds, cumin seeds, curry leaves, red
    Chilies and garlic and let it cool for sometime.
    Then grind everything coarsely.
    It goes very well with rice.
    Normal persons can add little ghee with it while eating.
     
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  9. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Coriander Thuvial

    Ingredients:

    1 Cup Coriander leaves chopped
    1/2 spoon Mustard Seeds
    2 spoon Udad Dhal
    2 spoon Channa dal
    10-15 Red Chilies
    1 Pinch asafetida
    1 spoon Oil
    1/2 the small lemon size Tamarind
    Salt to taste
    Black Pepper (optional)

    Soak Tamarind in water.
    Fry all the other ingredients except coriander leaves.
    Put fresh chopped coriander leaves, and all other fried ingredients in a mixer grinder and grind with water.
    Grind them by using less / no water water so that you can keep the Thuvaiyal for many days with out refrigeration.
    Normal persons, can mix with hot or cold cooked rice and eat by adding Ghee.
     
    Last edited: Apr 14, 2007
  10. krishnaamma

    krishnaamma Moderator Staff Member IL Hall of Fame

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    Ginger Thuvaial

    Ingredients:

    1 cup cleaned and chopped ginger

    10 - 12 Red chilies

    A small lemon size tamarind

    1/2 spoon fried and powdered fenugreek

    1 spoon powdered Jaggery

    Salt

    Oil to fry ginger

    Method:

    Mustard seeds and udad dal for seasoning.

    Fry ginger pieces well with red chilly.

    Soak tamarind in water.

    Grind ginger, red chilly, Jaggery, powdered fenugreek, tamarind and salt.

    Remove the Thuvaiyal and make seasoning with mustard seeds and udad dal.

    Mix well and serve with hot rice and ghee.

    This ginger thuvaiyal will correct your stomach from indigestion.

    You can use green chilies instead of red chilies.

    You can grind ginger with out frying it.
     

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