Cauliflower and Green Peas Subzis

Another healthy and fast veggie to make. One of my favorites.

1 kg Cauliflower, cut into small florets
250 grams green peas
2 tsp oil
1 tsp cumin seeds ( jeera)
1/4 tsp asafoetida (hing)
1 tsp crushed garlic
1/2 tsp haldi
1/2 tsp dhana jeera powder
1 tsp chilli powder
1/2 tsp adrak mirchi paste
2 tsp chopped coriander
salt to taste

Heat the oil and fry the cumin seeds. Add the hing, garlic and haldi.
Add the cauliflower and green peas with a little water and cover and cook for 10 minutes.
Add the dhana jeera power, chilli powder, adrak mirchi paste, salt and coriander.
Cook for a few minutes and serve hot.

Tovar Dal

Easy to make and healthy. I have this dal very often for lunch.

Prep time : 10 Cooking time : 15 minutes Serves : 4

1 cup Tovar dal
2 tsp oil
1/2 tsp cumin seeds
1 sliced onion
1/4 tsp haldi
1 tsp chilli powder
1/2 tsp sugar
bay leaves
Salt to taste



Wash and then soak the Tovar dal for 30 minutes. Then pressure cook the dal with 2 cups of water.

Heat the oil.

Add the cumin seeds (jeera) and chopped onions.

Add the haldi, chilli powder, bay leaves, salt and a little sugar.

Add the dal and cook for 10 minutes.

Broken Wheat Upma

A broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin A. Broken wheat has a low GI of 41 and is far healthier than white rice or semolina 66 GI.

Preparation Time: 15 mins.Cooking Time: 20 mins.Serves 4.

Ingredients
1/2 cup broken wheat (dalia)
1/2 cup chopped onions
1 green chilli, chopped
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup carrot cubes
1/4 tsp mustard seeds ( rai / sarson)
2 tsp oil
salt to taste

For the garnish
2 tbsp chopped corriander (dhania)

Method
Clean and wash the broken wheat thoroughly. Drain and keep aside.
Heat the oil in a pressure cooker. Add the mustard seeds.
When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
Add 1½ cups of water and pressure cook for 1 whistle.
Garnish with the coriander and serve hot.

Nutrient values per serving
Carbohydrate Energy Fat Protein Vitamin A
18.0 gm 107 cal. 2.8 gm. 2.4 gm 199.7 mcg

Source : Healthy Breakfast by Tarla Dalal

Moong Dal and Paneer Chila

Preparation Time: 5 mins.
Cooking Time: 5 mins.
Makes 4 chilas.



Ingredients
½ cup yellow moong dal (split yellow gram) flour
½ teaspoon ginger-garlic chilli paste
a pinch of asafoetida (hing)
1/4 tsp sugar
1/2 tsp fruit salt
salt to taste

To be mixed into a topping
1/4 cup crumbled low fat paneer (cottage cheese)
2 tbsp chopped corriander (dhania)
1/4 tsp chaat masala

Other ingredients
2 tsp oil for cooking


Method
Combine the moong dal flour, ginger-green chilli paste, asafoetida, sugar and salt and add enough water to make a thick batter. Add the fruit salt and mix gently.
Heat a non-stick tava (griddle), pour a ladleful of the batter on the tava and spread it evenly to make a thin pancake (approx. 5" diameter). Sprinkle a little topping mixture and cook on both sides over a medium flame, using oil.
Repeat for the remaining batter to make 3 more chilas.
Serve hot.

Source : Healthy Snacks by Tarla Dalal

Nutrient values per chila
Protein : 4.9 grams
Kal : 95

Brown Rice Moong Dal Khicdi

Extremely healthy as brown rice has a low glycemic index of 55, while moong dal has a 38GI.

1 cup yellow moong dal (split yellow gram)
1 cup brown rice (chawal)
1/2 tsp turmeric powder (haldi)
10 black peppercorns
2 tsp oil
salt to taste


Method
Wash and soak the moong dal and brown rice together. Drain.
In a bowl, mix the dal and rice with the turmeric powder, peppercorns, 4 1/2 cups of water and salt.
Pressure cook for 3 to 4 whistles and set aside for 20 minutes till the steam has been released.
Remove from the pressure cooker, add the oil and mix well.
Serve hot with kadhi and papad.

Tips
If you do not add the peppercorns, it is ideal for small children as also convalescents.
VARIATION : GREEN MOONG DAL KHICHDI
Use split green gram (green moong dal) instead of the yellow moong dal & use 2 cloves instead of the peppercorns

Green Peas Poha

Another traditional favourite it can be eaten for Breakfast,Brunch or Tea.Pohey is prepared from boiled Rice which is beaten and dried during the Summer months.By washing it under the tap in a colander this is re-constitituted into an edible cereal.

Preparation Time: 10 mins.
Cooking Time: 8 mins.
Serves 4



Ingredients


1 cup thick beaten rice (poha)
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp cumin seeds (jeera)
a pinch asafoetida
1 tablespoon ginger garlic paste
1/4 tsp turmeric powder (haldi)
1/2 cup green peas
1 tsp lemon juice
1 tsp sugar (optional)
1 tbsp oil
salt to taste

For the garnish
1 tbsp chopped coriander (dhania)


Method
Place the poha in a sieve and hold it under running water for a few seconds. Toss well to drain out all excess water and keep aside.
Heat the oil and add the mustard seeds, cumin seeds, and curry leaves and cook for 2minutes.
Add the turmeric powder and cook for 1 minute.
Add half cup of water and the green peas and cover and cook for 5 minutes.
Add the poha, salt, ginger garlic paste, sugar and mix well. Cook again for a few minutes.
Add the lemon juice and mix well.
Serve hot garnished with chopped coriander.


Handy tip :
If the poha gets too dry sprinkle a tablespoon of milk, mix well and serve immediately.

Sindhi Kadhi

Sindhi cuisine is very nutritious with a predominant use of vegetables in each and every dish. Sindhi kadhi is one such example where all the vegetables are used beautifully to complement each other in taste, colour and texture.

Preparation Time: 10 mins.
Cooking Time: 20 mins.
Serves 4.


Ingredients


1/4 cup cluster beans (gavarfali)
5 pieces drum sticks
1/4 cup carrot cubes
1/4 cup ladies finger (bhindi), slit into 2 vertically
1/2 tsp cumin seeds (jeera)
1/2 tsp fenugreek (methi) seeds
1/4 tsp asafoetida (hing)
4 tbsp besan (Bengal gram flour)
2 tsp chopped green chillies
1 tsp grated ginger (adrak)
4 to 6 curry leaves (kadi patta)
1/4 tsp turmeric powder (haldi)
2 tsp chilli powder
1 to 2 tbsp tamarind (imli) pulp
3 tbsp oil
salt to taste


Method
Boil the gavarfali, drum sticks and carrots in 2 cups of water till they are tender. Keep aside, retaining the water.
Heat the oil in another pan and add the cumin seeds and fenugreek seeds. When they crackle add the asafoetida.
Add the Bengal gram flour and sauté for 4 to 5 minutes over a medium flame till it is golden brown.
Add 4 cups of water and bring to a boil.
Add the green chillies, ginger, curry leaves, turmeric powder, chilli powder, tamarind pulp and all the cooked vegetables (with water) and salt and bring to a boil. Simmer till the bhindi is cooked.
Serve hot with rice.

Tamrind Pulp : Take some Tamrind and soak it in water for a while. Then press the pulp and strain the water. Use the Tamrind water in cooking.

Recipe has been modified where i have taken out the potatoes and replaced it with drum sticks.

Source : Swadisht Subzian by Tarla Dalal

JOWAR PYAZ KI ROTI

Jowar rotis flavoured with spring onions and green chilli.

Preparation Time : 5 mins.Cooking Time : 20 mins.4 rotis.

Ingredients
1 cup jowar flour (white millet flour)
1 spring onion, finely chopped
1 green chilli, finely chopped
2 teaspoons oil
salt to taste

Method
1. Combine all the ingredients in a bowl and knead into a soft dough, using warm water as required.
2. Cover and keep aside for 10 minutes.
3. Divide the dough into 4 equal portions.
4. Pat each portion on a dry surface using your palm till it is a circle of 125 mm. (5") diameter. 5. Cook on a non-stick pan with a little oil till both sides are lightly browned.

Source : Healthy Breakfast by Tarla Dalal

METHI PITLA

Besan is a derivative of Chana Dal and hence a protein source.

Pitla and Jowar Bhakri are Maharashtrian staple food. This pitla is flavoured with methi.


Cooking Time : 10 min.
Preparation Time : 10 min.
Serves 4.


Ingredients

1 cup gram flour (besan) (note that 1 teacup = ¾ cup)
1 cup chopped methi bhaji (fenugreek leaves)
1 onion, chopped
2 green chillies, chopped
2 pinches asafoetida
1/4 teaspoon chilli powder
1/4 teaspoon turmeric powder
3 tablespoons oil
salt to taste

Method


1. Mix the gram flour in 2 cups of water.

2. Heat the oil in a tava and fry the onion for a while.

3. Add the methi, green chillies and asafoetida and fry again for a while.

4. Pour the gram flour mixture, add the chilli and turmeric powders and salt and cook on a low flame for a few minutes while stirring continuously.

Serve hot with jowar roti, garlic chutney and onion.

Source : Tava Cooking by Tarla Dalal

GUJARATI KADHI

I have converted this Kadhi into a healthier option by using low fat curds and replacing ghee with oil. Gram flour (besan) has a low GI of 27. The only unhealthy part is the sugar. Not sure how to solve that. You need to cut sugar levels in your experiment!

Cooking Time : 15 min.
Preparation Time : A few min.

Serves 4.

Ingredients

2 tablespoons gram flour
2 teacups low fat curds
1 teaspoon chilli-ginger paste
2 curry leaves
2 tablespoons sugar (approx.)
2 tablespoons chopped coriander
salt to taste

For the tempering

1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
a pinch asafoetida
1 red chilli broken into pieces
2 teaspoons oil

Method


1. Mix the gram flour, curds and 3 teacups of water. Beat.


2. Add the chilli-ginger paste, curry leaves, sugar and salt and put to boil.


3. Boil whilst stirring for a while.


4. Prepare the tempering by heating the oil and frying the cumin and mustard seeds until they turn brown. Add the asafoetida and red chilli.


5. Add the tempering to the kadhi and boil for a few minutes.


6. Sprinkle coriander on top and serve hot.

Source : Exciting Vegetarian Cooking by Tarla Dalal

FADA NI KHICHDI

A nutritious khichdi made with bulgur wheat, yellow moong dal, vegetables and spices. Bulgur wheat has a low glycemic index (41) in combination with moong dal (protein) and vegetables make this dish rich in carbohydrates, vitamin C, iron, protein and fibre. Note that rice has a GI of 69 and you can see why broken wheat is better for you.

Preparation Time : 15 mins. Cooking Time : 40 mins. Serves 4.

Ingredients
1 cup split yellow gram (yellow moong dal)
3/4 cup bulgur wheat (dalia)
1 cup green peas
1 cup cauliflower florets
1 cup onions, diced
1 tablespoon ginger- green chilli paste
1/2 teaspoon whole peppercorns
1/2 teaspoon turmeric powder (haldi)
1 teaspoon chilli powder
salt to taste

For the tempering

1 stick cinnamon
3 cloves
1 teaspoon cumin seeds (jeera)
1/2 teaspoon asafoetida (hing)
1 tablespoon oil

Method
1. Wash and soak the moong dal and bulgur wheat for at least 15 minutes. Drain and keep aside.
2. Bring 4 cups of water to a boil and keep aside.
3. Prepare the tempering by heating the oil in a pressure cooker, adding the cinnamon, cloves, cumin seeds and asafoetida and stirring for 30 seconds.
4. Add the dal and bulgur wheat together with all the other ingredients and stir for 4 to 5 minutes.
5. Add the hot water and pressure cook for 3 to 4 whistles.
6. Allow the steam to escape and open the pressure cooker.
7. Stir the khichdi vigorously, adding a little hot water if required so that the dal and the bulgur wheat mix well.
8. Serve hot with raita or curds.
Source: Pregnancy Cookbook by Tarla Dalal

The recipe has been modified a bit to make it healthier.

Garlic Mushrooms

This is a very healthy and quick veggie to make. Mushrooms have a low glycemic index.

2 cloves Garlic
½ tsp salt
2 tbls extra virgin olive oil
1 pound (453 grams) fresh white or brown mushroom
1 tbls fresh lemon juice or balsamic vinegar
2 tbls finely chopped parsley

In a small bowl combine garlic, salt and pepper. Set aside.
Heat a large skillet or sauté pan over medium heat for 1 to 2 minutes.
Add the oil to the pan and allow it to heat up for 20 seconds.
Add the mushroom to the pan. Use a wooden spoon to stir the mushrooms and coat the oil.
Cook the mushrooms, stirring occasionally, until the mushrooms are cooked through and lightly browned for 5 minutes.
Add the garlic mixture to the pan and cook, stirring continuously for 1 minute.
Add the lemon juice or balsamic vinegar (if using) and stir.
Turn off the heat and stir in the parsley.
Serve immediately.

HUMMUS (Low Calorie)

Chick peas are one of the most versatile beans that abound in all major nutrients like vitamin A, vitamin C, iron, calcium as well as fibre. This is a healthier version of the traditional hummus that is made using loads of olive oil. Serve this lemony-garlic chick pea spread on thin whole wheat pita bread or on cut vegetables like cucumber and sprinkle a little chilli powder on top for that added spice.

Preparation Time : 20 mins.Cooking Time : 15 mins.
Makes 1 cup.

Ingredients
½ cup chick peas (kabuli chana)
2 cloves garlic
juice of 1 lemon
4 tablespoons low fat curds
salt to taste
1 teaspoon olive oil
For the garnish
1 teaspoon chopped parsley chilli powder

Method
1. Soak the chick peas in water for 6 hours making sure that they are covered with water. 2. Cook the chick peas in a pressure cooker. Cool and drain. Keep the drained liquid aside. 3. Put the oil, lemon juice, curds, cooked chick peas, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water. 4. Place this mixture in a serving plate and sprinkle parsley and chilli powder on top. 5. Serve with thin strips of vegetables or with whole wheat pita bread.

Protein : 10 grams, Cal = 220

BROCCOLI, BEAN SPROUTS AND GREEN PEAS SALAD

An East and West salad. The sesame seeds add a unique taste to the salad.

This is a quick cold salad to make and tastes great.


Preparation Time : 45 mins.
Cooking Time: 15 mins.

Serves 6.

Ingredients

2 cups broccoli florets
2 cups bean sprouts
1 cup green peas
3 spring onions

To be mixed into a dressing

1 tbsp lemon juice
2 tsp olive oil
1 tsp soya sauce
1 tsp powdered sugar
¼ tsp pepper

For the garnish

1 tbsp sesame seeds (til), roasted

Method

1. Put plenty of water to boil with salt. Add the broccoli and cook for 1 minute. Drain and put immediately in cold water for 10 to 15 minutes. Drain thoroughly.

2. Cook the green peas in boiling salted water for 3 to 4 minutes. Drain and put immediately in cold water for at least half an hour. Drain thoroughly. See that the peas remain crisp.

3. Put the bean sprouts in cold water for 10 minutes. Drain thoroughly.

4. Put the broccoli, green peas, bean sprouts and spring onions in a bowl and refrigerated.

5. Just before serving, add the dressing and toss.

Serve cold, sprinkled with sesame seeds.

Source : Healthy Soups and Salads by Tarla Dalal

Flax Seeds

Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low-carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber

High in Omega 3 ( Poly Unsaturated Fatty Acids). Walnuts is the same.

Remember: Flax seed is very high in fiber. Drink lots of fluid while eating flax. Whole flax seed will sail right through you - to get the benefits, grind flax seed into meal (or purchase it that way). See links at the bottom of the page for more information about flax seeds.
Here are some ideas for "mix-ins" for flax meal.
• Peanut butter and cinnamon
• Add to yoghurt or cottage cheese
• Any nut butter
• Cinnamon, sweetener, and butter
• Chopped Nuts
• Berries
• Chopped Apple and cinnamon
• Chopped Peaches

I grind my flax seeds and have it with yoghurt daily.

Whole Wheat Pasta with Baby Corn and Walnuts

An enticing blend of flavours! Toss this pasta as close to serving time as possible as it tastes best then.

Great complex carbs to be had the night before a long cardio run.

Preparation time : 10 minutes. Cooking time : 10 minutes. Serves 4.

3 cups cooked whole wheat pasta
1 onion, finely chopped
3 cloves garlic, finely chopped
¼ cup walnuts, finely chopped
1 cup baby corn, sliced
2 tablespoons parsley, finely chopped
2 tablespoons fresh basil, finely chopped
a pinch nutmeg (jaiphal)
4 tablespoons olive oil or butter
salt and freshly ground pepper to taste

For serving
3 tablespoons grated parmesan cheese or processed cheese

1. Heat the olive oil in a pan, add the onion and garlic and sauté till the onion turns translucent.
2. Add the walnuts and baby corn and sauté for 3 to 4 minutes.
3. Add the pasta, parsley, basil, nutmeg, salt and pepper and toss well.
Serve hot garnished with the cheese.

Source : Italian Cookbook by Tarla Dalal

Masoor Dal with Spinach

Very healthy and easy to make.

Preparation time : 10 minutes. Cooking time : 20 minutes. Serves 4.

¾ cup masoor dal (split red lentils)
1 cup chopped spinach (palak)
1 tsp ginger-green chilli paste
a pinch turmeric powder (haldi)
3 green cardamoms (elaichi)
1 tsp cumin seeds (jeera)
3 whole dry red chillies, broken into pieces (used 1.5)
6 to 8 curry leaves
1 tsp chopped garlic
1 tbsp tamarind (imli) pulp or lemon juice
1 tsp oil
salt to taste

1. Clean, wash and soak the masoor dal in water for about 30 minutes. Drain. You can skip the masoor soaking if u wish.
2. Add the ginger-green chilli paste and turmeric powder to the dal along with 2 cups of water and pressure cook for 10 to 15 minutes, until the dal is cooked.
3. Whisk well to mash the dal. Keep aside.
4. Heat the oil in a pan, add the cardamoms and cumin seeds.
5. When the cumin seeds crackle, add the dry red chillies, curry leaves and garlic and sauté for 1 minute.
6. Add the dal, tamarind pulp, spinach and salt and ½ cup of water and bring to a boil.
7. Simmer for a few minutes and serve hot

Source: Dal book by Tarla Dalal

Minty Couscous Salad

Traditionally eaten in North Africa, couscous is a great source of iron. Lemon juice in this variation provides vitamin C, which enhances the absorption of iron and improves blood circulation in diabetics.
Couscous has a Low glycemic index of 18. It’s 85% carbs, 14% protein, 1% fat. Very healthy as the salad will burn slowly in your body and keep you full.


Preparation Time: 10 mins. Cooking Time: 5 mins. Serves 4.

Ingredients
½ cup couscous or broken wheat (Dalia)
½ cup low fat milk
½ cup water ( 1 cup water if using Dalia)
½ cup chopped tomatoes
½ cup chopped spring onions
¼ cup chopped coriander
2 tablespoons chopped mint (phudina)
2 teaspoons olive oil
2 teaspoons lemon juice
Salt to taste

Method
1. Cook the couscous in ½ cup of milk; ½ cup of water for 10 minutes or till it is tender. When using broken wheat, then add 1 cup more water. Broken wheat is almost the same taste and is 90% cheaper.
2. Drain and set aside to cool.
3. Add all the other ingredients and toss well.
4. Refrigerate for at least 1 hour before serving so that all the flavors blend.
5. Serve chilled.

Source : Good Food for Diabetes, Tarla Dalal

Brown Rice

Time to forget white rice for good !! Since Aug 08, all i have eaten is brown rice.

Always choose organic brown rice. The health benefits of rice are staggering (you can learn more about this below). And organics tend to contain more nutrients and less pesticides (and other poisons like arsenic!), and will help your brown rice recipes just taste better!

Brown rice can be found in most grocery stores -- it's a VERY available grain. Most natural foods stores (and even some mainstream grocers nowadays) carry bulk brown rice, meaning in their bulk department. (This is where I buy all of my grains, including rice.) Buy a little more than you need, storing the rest in the fridge or freezer.
There are 3 main layers to rice: the husk, the bran and the very center which is known as the starch. Many times the husk and bran have been removed so all you're left with is the starch -- think "white rice". This is why white rice is NOT known for it's nutritional content -- it's all starch!
Brown rice has the husk removed, but not the bran layer. This bran layer is what gives the rice it's FIBER and adds to its fantastic nutritious profile. However...that intact fibrous layer requires a longer cooking time in order to become tender.

So before making your brown rice recipes, you're going to want to SOAK your rice first. It's an extra step, yes, but it's worth it. Soaking brown rices before cooking makes the rice more digestible and also releases important enzymes that allow the rice to be more nutritionally available.

1 cup brown rice
2 cups water

Soak the brown rice for 30 minutes.
Pressure cook with 2 cups of water.
Serve hot.

Rajma Curry

This is a Punjabi favorite and Rajma is a very healthy to have as it has a low glycemic index and good protein content.


Cooking Time : 20 minutes.
Preparation Time : 20 minutes.

Serves 6.
Ingredients
1 teacup red kidney beans (rajma) or Kashmiri rajma small
2 onions, grated
1 teaspoon chilli powder
500 grams tomatoes
2 teaspoons sugar
3 tablespoons cows ghee or oil
salt to taste

To be ground into a paste
7 cloves garlic
3 to 5 green chillies
25 mm. piece ginger

Method

1. Soak the red kidney beans overnight or 6 hours.

2. Next day, cook in a pressure cooker. Drain.

3. Heat the ghee and fry the onions for 2 to 3 minutes. Add the paste and chilli powder and fry again for 1 minute.

4. Add the cooked red kidney beans.

5. Cut the tomatoes into big pieces, add 2 teacups of water and cook. When cooked, take out a thick soup through a sieve. Note that boiling the tomatoes gives you a fresh puree and taste. No need of sieving as we preserve the nutrients. Use tomato puree when you have no time and half the quantity as its very concentrated.

6. Add the tomato soup to the rajma mixture. Add the sugar and salt.

7. Cook for a few minutes.

8. Serve hot with brown rice.

Source : Desi Khana by Tarla Dalal

My Fitness Journey

I thought i was fit. After running 8 marathons one seems to drift into this artificial world of thinking your just right. Upto Aug 08, i had been running 5 days a week which included a long run with my group of friends every Sunday.

We run on Sunday's and tend to run a minimum of 16k. Our group meets at 5.50 am and we start at 6 am. This is a routine i have been doing over the past 3 years when ever in town. During our Sunday morning runs, i met a friend who looked he had turned very fit over the past several months and the secret to that was clean eating. He had gone to Rujuta for nutrition guidance.

I always thought that if you exercise regularly, then one can get away with eating junk food. That's not the case as i discovered the art of eating correctly by meeting Rujuta Diwekar, a well known nutritionist. My whole approach to fitness was changed overnight. I stopped running 5 days a week and changed the schedule to gym 3 days a week and interval running once a week and a long run on the weekend.

In effect, i got about making my body stronger through weight training and was able to run faster as the end result. I had a lot more fun following this routine and got fitter by the day. In Aug 08, i weighed 74.8kg and had a body fat percentage of 28.6%. I was obese???

My nutritionist put me on having 10 meals a day instead of the 4 meals i was having. The trick was to eat every 2 hours and small quantities. In a years time, Aug 09 my body fat percentage had come down to 18.9% and i was feeling great. My weight was down to 65.8kg.

It's never too late to get fit. Have a great day.

LOW FAT PANEER (Cottage Cheese)

Prepared from low fat milk, low fat paneer has all the goodness of milk without its fat content. This is a superb way of adding protein (23.4 grams) (necessary for maintenance of body cells) and calcium (necessary for healthy bones) to a diabetic diet. Use it to make interesting snacks, subzis, and desserts.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Makes 100 grams (approx. ¾ cup).
Ingredients
2 cups low fat milk
1 cup low fat curds (dahi), beaten

Method

1. Put the milk to boil in a saucepan. When it starts boiling, add the low fat curds and mix well.

2. Remove from the heat and stir gently until the milk curdles.

3. Strain the curdled milk through a muslin cloth, bring the edges of the cloth together, tie and hang for about half an hour to allow the whey to drain out. Use as required. Its easier to strain the milk through a sieve and let it be for 20 minutes.

Tips
If the milk has not curdled completely in step 2, heat the mixture for a little more time.
Don't discard the whey, which is very nutritious. Use it to replace water while kneading dough, or add it to juices or buttermilk.

I have 100 grams paneer on almost a daily basis for dinner as its a great source of protein for vegetarians. From a health angle, this is a TOP 5 Food to be eaten daily.

Source : Low Fat Paneer by Tarla Dalal

Pahadi Paneer Tikka Wrap

Paneer and onions marinated in a delectable curd and mint based marinade, makes this an irresistible tikka! The key to ensuring that the marinade doesn’t slide off the tikkas is to use hung curds and not miss out use of cornflour. Wrap the tikkas with a handful of onion rings sprinkled with chaat masala for a simple yet delicious combo!

PREPARATION TIME : 20 MINUTES. COOKING TIME : 6 TO 8 MINUTES. MAKES 4 WRAPS.

For the pahadi marinade
1 cup chopped mint leaves (phudina)
½ cup chopped coriander (dhania)
3 tbsp hung curds (dahi)
1 tsp cumin seeds (jeera)
2 green chillies, roughly chopped
1 tsp lemon juice
Salt to taste
1 tbsp cornflour
1 tbsp low fat milk

For the paneer tikkas
16 pieces low fat paneer (cottage cheese), cut into 25 mm. (1”) cubes
16 pieces capsicum, cut into 25 mm. (1”) cubes
16 pieces onions, cut into 25 mm. (1”) cubes
1 tbsp oil for cooking

Other ingredients
1 cup onion rings
Chaat masala to taste
4 rotis, whole wheat

For the pahadi marinade
1. Combine all the ingredients, except the cornflour and milk, and blend in a mixer to a smooth paste, without using water.
2. Add the cornflour and cream, mix well and keep aside.

For the paneer tikkas
1. Combine the paneer cubes, capsicum cubes, onion cubes and half the marinade in a bowl and toss gently. Keep aside to marinate for 10 minutes.
2. On a satay stick, arrange 4 pieces each of paneer, capsicum and onion cubes alternatively. Repeat with the remaining ingredients to make 3 more satays.
3. Heat a non-stick tava (griddle) and cook the satays on a medium flame using oil till the paneer is light brown in colour from all sides. Keep aside.

How to proceed
1. Combine the onions rings with chaat masala in a bowl, mix well and keep aside.
2. Place a roti on a clean dry surface and slide the paneer tikkas from 1 satay stick in a row in the centre of the roti, gently using a knife.
3. Arrange ¼ cup of onion rings over the paneer tikkas.
4. Finally spread ¼th of the remaining pahadi marinade over it and roll it up tightly.
5. Repeat with the remaining ingredients to make 3 more wraps.
6. Wrap a tissue paper around each wrap and serve immediately.

This is an extremely healthy wrap to eat and for dinner, 2 wraps would be just great with a small salad or bowl of dal. The paneer (cottage cheese) will give you the protein your body needs.

Source : Wraps and Rolls by Tarla Dalal