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Tuesday, November 4, 2014

Guide to healthy eating: The Food Pyramid and The Food Plate


A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.The first food pyramid was published in Sweden in 1974.The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the "Food Guide Pyramid". It was updated in 2005 and then replaced by "My Plate" in 2011.Over 25 other countries and organisations have also published food pyramids [Ref]

More information can be found here.

The Food Pyramid



The Food Plate


Monday, November 3, 2014

Chicken Tikka Masala with Jeweled Saffron Rice


1. Chicken Tikka Masala

Ingredients

Chicken tikka: 1 kg prepared chicken tikka (recipe here on the blog)
Onion: 3 large (very finely chopped) 
Tomato puree: 1 can or 400 gms 
Ginger/garlic paste: 1 tablespoon 
Red Chilli: To taste
Salt: To taste
Cumin: 1 teaspoon
Turmeric powder: 1/4 teaspoon 
Double/Sour cream: 1 cup 
Garam masala: 1 tsp
Dried fenugreek (qasuri methi): 1 tbsp
Butter 3-4 tbsp

For garnish: Green chillies, coriander.

Instructions

1. Take a pan and add butter and a little oil in it (oil is added to make sure butter does not burn). 
2. Saute chopped onion until it is light golden brown in color. 
3. Add zeera and saute for a minute or so.
4. Now add ginger and garlic paste and spices like red chilli, salt and turmeric. Stir for 2, 3 minutes. 
5. Add tomato puree to the onion mixture. Cook it like a traditional "masala". 
6. Once the tomato and onion mixture is cooked well, add the chicken tikka into it. Stir for 2,3 minutes and add cream and dried fenugreek into it. Add garam masala also. Let it cook, covered for 5-6 minutes on low heat. Remove from the heat now.
7. Give smoky flavor to your dish by this technique*.

Garnish with green chillies and coriander. Trickle a little cream over the surface. Serve with tandoori naan.

*Instead of using a glass to put the coal in, i used cabbage leaves. You can use a slice of bread as well. 



2. Jeweled Saffron Rice

Ingredients

Basmati rice: 2 cups (Boil until 95% cooked with 1 tbsp salt, 1/2 tsp cumin, 1 black cardamom, few cloves, 1 bay leaf)
Peas: 1/2 cup, boiled

Carrots: 1/2 cup, peeled and cut into pea-sized cubes

Capsicum or green bell pepper: 1/2 cup, cut into pea-sized cubes

Dried barberries or Dried cranberries or Fresh pomegranate seeds: 1/2 cup
Saffron threads: 1/4 tsp, put in 1/4 cup warm milk and keep tightly covered.
Butter: 2 tbsp
Oil: 2 tbsp
Onion: 1 medium, thinly sliced
Green onion: 1/2 cup, cut pea-sized, keep white and green parts separate.
Cumin: 1 tsp
Garlic: 2 tbsp, chopped
Black pepper: 1/2 tsp or to taste

Instructions

1. Saute barberries/cranberries with a little butter+sugar for a few minutes and keep aside. Their color should not change. Be careful because they burn really fast. If using, fresh pomegranate seeds, skip this step and go to step 2 directly.
2. Heat up oil+butter in a pan. Add onion to it and fry until golden brown. 
3. Add cumin and garlic and saute for 2 minutes until cumin releases its aroma and garlic turns light golden.
4. Add white part of the green onion, carrots and capsicum and saute for a 3-4 minutes. 
5. Add peas and green part of the green onion and saute for a minute.
6. Put boiled rice in the pan over the vegetables. Sprinkle with salt and black pepper. Toss gently until the rice is thoroughly mixed with the vegetables. Reason of keeping rice a little stiff while boiling is to make sure that it does not break once you toss it with the vegetables.
7. Drizzle saffron+milk mixture over the rice in circular motion or in different spots over the surface. That way some rice will remain white and some will be yellow afterwards. 
8. Cover with a lid and lower the flame to a bare minimum. Let the rice cook for 10-15 minutes until tender. 
9. Serve the rice with the barberries/cranberries or fresh pomegranate seeds on top. 



Happy eating. :) 

How to make Chicken Tikka

Picture taken from web

Ingredients:

1 kg chicken (some boneless, some on bones, cut into tikka sized pieces).

Marinade:
salt (to taste),
red chilli (to taste),
1 tsp chaat masala,
1-2 tbsp garam masala,
3-4 tbsp yugurt,
2-3 tbsp lemon juice,
1/4 tsp turmeric powder,
2-3 tbsp ginger/garlic paste,
Red food color
1/2 cup ghee/oil.

You can also use a ready made spice mix (Tandoori Masala or Tikka Masala) instead of preparing it yourself. I recommend using fresh ingredients as the flavor is better if you use home made masala/spice mix.

Instructions:

Marinate the chicken with above ingredients for atleast 2-3 hours. Overnight (6-8 hrs) marination (keep it in fridge) is preferred. BBQ or grill in the oven (line an oven proof dish with aluminium foil first) at 190 deg C for 45 minutes or until the tikka is cooked.

You can also make tikka on stove. Put the marinated chicken in a non-stick pan. Cover it and let it cook on low heat until almost tender. Raise the flame and cook the chicken to give it a nice red-charred kind of color.

If you are making the tikka in oven or in a pan, you can give a smoky flavor by this coal technique*.

You can also put a few pinches of the tea Lapsang souchong in the marinade. It will automatically give a smoky flavor once your tikka is done.

*Instead of using a glass to put the coal in, you can use cabbage leaves or a slice of bread.

Happy eating :)