Karhai Chicken

Number of servings: 6          Serving size: 2 pieces of chicken          Calories: 240 calories

Ingredients: 

Shan Meathi 2

1 whole chicken
8 medium sized tomatoes (cubed)
1 cup oil
1 tbsp minced ginger
1 tbsp minced garlic
1/4 tsp (turmeric powder)
2 Tbsp cayenne pepper flakes
½ tsp red chili powder 5-6  green chili  (split into half and remove the seeds)
2 Tbsp plain low fat yogurt
11/2 tsp fenugreek leaves (Qasuri Methi)
1 tsp salt
1 tbsp fresh cilantro

Directions:

1. Heat the oil and add garlic, ginger, and chicken. Cook the chicken on high heat until it turns white.
2. Add cayenne pepper flakes, red chili powder, turmeric powder, and tomatoes.  Cook until there is very little water remaining in the pan.
3. Add yogurt and cook till water dries up and oil has surfaced.
4. Add fenugreek leaves (qasuri methi) and green chilies.
5. Add 1 tsp salt or as desired.Karhai Chicken 3 6. Optional: add ground gram masala
7. Garnish with cilantro

Note: the calories are based on the estimate that 5.3% of the corn oil was absorbed and rest was burned. Absorption depends on the heat, type of oil, and food that is being cooked.  Information is based on this research article.

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Baked Tilapia for desi taste buds

Why should I eat fish? It is a good source of lean protein and contains omega 3 fatty acids – good for the heart!

What is the recommendation? Eat 2 servings of variety of fish/weektalapia 2

What do you need for this recipe?

  • 5 Tilapia pieces (~4 oz piece)
  • 2 tsp Red chili powder
  • 1/2 tsp Tumeric powder
  • 1 tsp Salt
  • 2 tsp Garlic paste
  • 1 large lemon

Use the lemon juice to mix the seasonings. Use more if the lemon is not juicy enough to make a seasoning paste. Pat dry the defrosted tilapia. Rub the seasoning on the fish.

Preheat the oven to 350. Place fish on baking tray lined with aluminum foil and ligtly sprayed with oil (or it will stick to the pan)

Bake for 25-30 minutes or as needed.

Calories- approx 130 calories/fish 

Protein- approx 22 g/fish

Next time I will try this recipe with other type of fish.

My Plate vs. My Plate

I know it’s not easy nor is it fun to count calories – you just want to enjoy the meal! USDA came out with the My Plate few years ago and I believe it is a great guide to eating healthy. It gives a quick visual of how our plate should look to be on the right track. It teaches us to enjoy a variety of foods in proper portions!

I decided to compare USDA My Plate with my plate. This is what it means to “Eat Right,Your Way, Every Day” – enjoy your cultural foods in moderation!

myplate

My Plate 1 labeled

  • Made half my plate fruits and vegetables
  • 1/4 of the plate was karhai chicken (lean protein) – popular dish in South Asian culture
  • 1/4 plate was nan – bread common in South Asian culture
  • Dairy – I did not have it at lunch but I did at breakfast

What one change would I try to make next time?

  • Make my bread whole grain

Theme for National Nutrition Month 2013 is “Eat Right,Your Way, Every Day

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Chappli Kabab: healthier version

Chappli Kabab is one of my favorite foods but it is usually deep fried in oil. My mom slightly adjusted the recipe on the back of the Shan Chappli Kabab masala box to make it a little healthier.

chappli kabab

Bake it don’t fry it!

Forget the egg!

Go lean!

Serving size: 2 kababs

Number of servings: 6

Nutrition information per serving:                319 kcals, 16 g protein, 25 g fat

Ingredients:

  1. 500 grams of regular ground beef (approximately 1 lb)
  2. Shan Chappli Kabab Masala (1 packet =100 g)
  3. 1 large tomatoes, sliced
  4. 1 medium onion, chopped
  5. 1 large jalepeno pepper, finely chopped
  6. 1 tbsp ginger, minced
  7. 1 tbsp garlic, minced
  8. 1 tbsp corn oil

Directions:

  • In the minced meat add Shan Chappli Kabab masala, onion, jalepeno, ginger, garlic, and oil.
  • With wet hands make thin flat round kababs (about 12 kababs). Place a slice of tomato on one side of the the kabab, and place on baking sheet (spray the baking sheet with oil)
  • Bake in 350 degrees oven for 20 minutes or until kababs are cooked (internal temperature of 165 degrees)

Tip:

Use lean ground beef (281 kcals/serving)  to reduce the fat and calories. Use chicken instead of meat to cut out the calories even more.

How much protein is in homemade daal (Orange Lentils)?

I have always wondered how many calories and how much protein I was getting when I had one of my favorite foods: my mom’s homemade daal. Daal is a very common dish in Pakistani and Indian culture and is made from orange lentils.  Below is the recipe and nutrient analysis:

Masoor Dal (orange lentils) 1 cup
Water – enough to dip the lentils
*Wash and soak for half an hour
*Then on medium heat, add the following:
1 Tbsp Oil
1 tsp Chili powder
1 Tomato – cut into cubes
½ tsp turmeric powder

*Cook till the lentils are tender. Blend with the hand blender. Add salt and green chili. Add fresh chopped cilantro right before serving. Add jalapeños to spice it up.

Nutrition Facts
Servings per Recipe: 4
Serving Size: 1 cup (8 oz)
Amount per Serving:
Calories              97.7
Total Fat             3.8 g
Protein               4.8 g

Many people add meat to daal and it would increase the calories per serving. I enjoyed 1 cup of daal with 1 cup of cooked rice and 1 cup baby vegetables that totaled up to 370 calories.

Daal

Lentils are a good source of protein and ½ cup of pure lentils will provide about 7-10 grams of protein!