Pan fried Tilapia

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This Sunday was particularly hectic as I had been running around since morning.  I was in no mood to make something time consuming for dinner.  While rummaging through my fridge, I found some Tilapia fillets in my freezer and decided to make this quick and tasty pan fried tilapia. I tried making the fish more healthy by using whole wheat flour.   It literally took me 10 minutes to make and tasted delicious!

What you need:

4 tilapia fillets

2 tbsp wheat flour

1 tbsp onion flour

1 tsp garlic powder

1 tsp garlic powder

1 tsp oregano

1 tsp thyme

1/2 tsp black pepper

1 tbsp paprika

1/2 tsp salt

1/4 cup butter

How to make:

  1.  Wash the tilapia fillets and pat dry with paper towel.  Cut into smaller pieces.

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2.  Combine all the dry spices in a bowl.

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3.  Dip the fish fillets in the spices and pan fry in butter on medium heat for 3-4 minutes on each side till golden brown.

4.  Serve with salad or just enjoy with a dip.

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Apple walnut crumble

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I love apple crumble especially in winter !  It is my go to dessert when I have people over or just for the family.   This time, I tried to make it healthy by adding walnuts and using rolled oats instead of only flour.  Walnuts add a nice dimension to this classic dessert.    It tastes heavenly with a dollop of vanilla ice cream on the top.

What you need:

4 apples peeled and cubed

1 cup rolled oats

1/2 cup flour (maida)

3/4 cup sugar

100 gm butter chilled

1/2 cup chopped walnuts

1/2 tsp cinnamon

Juice of half a lemon

How to make:

  1.  Preheat oven to 180 degrees.  In a bowl combine the flour, sugar, oats, cinnamon  and butter.
  2.  Use your fingertips to add mix the butter into the flour mixture till it becomes crumbly.  Throw in the chopped walnuts.img_7827
  3.   In an ovenproof dish, add the cubed apples.  Toss the apples with lemon juice, a tablespoon of sugar and a tablespoon of the flour mixture.
  4.  Spread the walnut flour mixture evenly over the apples and dot with butter on top. 

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5.  Bake for about 25-30 minutes till golden brown.

6.  Serve hot with vanilla ice cream.  Enjoy!

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Walnut and Mushroom soup

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I love walnuts in recipes and when I saw Sanjeev Kapoor’s recipe of Walnut and Mushroom soup, I just had to make it.  The walnuts in the recipe eliminate the need of adding any cream or flour to the soup and thus make it very healthy and nutritious.  This soup is perfect for winters and was a hit at a recent lunch which I had.

What you need:

1 onion finely chopped

2 garlic cloves chopped

1/2 cup walnuts chopped

2 cups sliced mushrooms

1 cup water

3 cups milk

1 tbsp butter

salt to taste

pepper to taste

How to make:

  1.  In a deep pan, heat the butter.  Add the sliced onions and saute till they change color.  Throw in the chopped garlic and saute for another minute.
  2. Now add the chopped walnuts and stir well.

3.  Now add the sliced mushrooms to the pan.  Mix all the ingredients well together.  At this time you can add the salt and black pepper and stir well.  Pour 1 cup water and  cover and cook the mushroom and walnuts on low heat for 10 minutes.

4.  The walnuts and mushrooms are now soft.  Add the milk to this mixture and let it cook for another 5-7 minutes.

5.  Now using a hand blender, blend the mixture well till it becomes smooth and creamy.

 

6.  Serve hot with a baguette!

 

 

 

Pepper chicken

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I love freshly cracked pepper and when I came across this recipe for Pepper Chicken, I decided to make it.  This is a simple recipe which literally took only 20-25 minutes to make.  All the heat in this dish comes from the freshly ground peppers.  So do adjust the amount of pepper you use as per your taste.

What you need:

1 kg chicken

2 cinnamon sticks

 

4-5 cloves

4-5 red chillies

1 tbsp ginger and garlic finely chopped

4 medium onions finely chopped

3-4 green chillies

1/2 tsp turmeric powder

Salt to taste

3-4 tbsp oil

5-6 curry leaves for garnish

To grind:

2 tbsp pepper corns

2 tsp fennel seeds

2 tsp cumin seeds

How to make:

  1.  Grind the pepper corn, fennel and cumin seeds and keep aside.

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2.   Heat oil in a thick bottom pan and add  the cinnamon, cloves and dry red chilies.  Once they start spluttering, then add the chopped ginger and garlic. Stir for a minute and then add the chopped onions.  Cook, stirring occasionally till the onions are a nice golden brown.

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3.  Once the onions are brown throw in the turmeric powder, green chilies and the freshly ground pepper mixture. Saute well and then add the chicken pieces.  Mix well and then cook on medium flames for 10-15 mins.

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4.  Once the chicken is done and the oil separates, garnish with curry leaves.  This spicy pepper chicken goes well with roti/naan and rice.  Enjoy!

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Healthy chicken fajitas

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This fajita recipe filled with grilled chicken and peppers and onions always gets rave reviews from everyone.  My daughter, Ria,  first introduced me to this easy and delicious recipe for chicken fajitas.  Not only is it nutritious but it is very filling as well.  You can buy the fajita seasoning from the store or you can just rustle up these ingredients from your kitchen to make your own.  Instead of using store bought fajitas, I ended up making roti (Indian bread from wheat flour) and used it to make a even healthier fajita.  

What you need:

2 small onions sliced

3 bell peppers, any color

1 lb boneless chicken 

2 tbsp oil

1 lemon

1/4 cup cilantro

1/2 cup sour cream (optional)

1/2 cup guacamole (optional)

6-8 tortillas

For seasoning:

1 tbsp chili powder

1 tsp onion powder

1/2 tsp cumin powder

1/2 tsp coriander powder

1/2 tsp paprika

1/2 tsp black pepper powder

1 tsp garlic powder

1 tsp salt

1 tsp sugar

How to make:

  1.  Preheat the oven to 200 degrees centigrade .  Mix all the spices for the fajita seasoning in a small bowl and set aside.
  2. Cut the onion and bell pepper into 1/4 inch wide strips.  Slice the chicken breast into thin strips as well.img_7268
  3. Add the vegetables and chicken to a casserole dish and drizzle the vegetable oil over them.  Throw in the fajita seasoning and toss well so that everything is well coated in oil and seasoning.

img_72734.  Bake in preheated oven for 35-40 minutes, stirring once half way through.  Squeeze the juice from the lemon on the top of the chicken and vegetables after they come out of the oven.

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5.  Get the tortillas ready by toasting each tortilla in a dry skillet over medium heat until light brown on each side (I made the Indian roti from wheat flour).

6.  Now scoop  a small amount of chicken and vegetables into the center of each tortilla.  Top it with guacamole and/or sour cream.  Enjoy!

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Healthy roasted Chickpeas

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Roasted chickpeas are highly addictive, crunchy and nutritious!  What more does one need in a snack?  Oh and I forgot to add that they are really easy to make.  These delicious oven roasted chickpeas are truly a guilt free snack to keep handy.

What you need:

1 12 oz can of chick peas, drained

1/2 tbsp olive oil

1/4 tsp garlic salt

1/4 tsp sea salt

1/4 tsp cayenne pepper

How to make:

  1. Open the chickpeas tin and drain well.  Spread the chickpeas on a paper towel and blot with another paper towel on top so that they are totally dry.  You can also make your chickpeas from scratch by picking up dry chickpeas from the store and boiling them.  It is very important that the chickpeas are absolutely dry.
  2. Heat the oven to 400 degrees F.  Now spread the chickpeas on a baking tray and bake for about 35 minutes.

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3.  Remove the tray from the oven and add the oil and seasoning to the chickpeas and toss well.  Then put the baking tray back in the oven for another 10 mins.  Now close the oven but let the tray remain inside till cool (about an hour).

4.  Remove from oven.  Enjoy the perfect and crispy chickpeas!

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Chia Fruit Parfait

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Chia fruit parfait is a great way to start your morning,  as it is filled with the goodness of fruits, yogurt, honey and walnuts!   Chia seeds are a superfood  containing omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.  This  delicious and simple to make fruit parfait can also be a sweet way to end your meal if you need a dessert!

What you need:

4 tbsp yogurt

1 tbsp honey

1 tsp chia seeds

1/4 cup walnuts chopped

1/4 cup chopped dates

1 cup chopped fruits of your choice

How to make:

  1.  In a bowl mix the yogurt, honey and the chia seeds well.
  2. Take fruits of your choice and chop them into small pieces.  I used kiwi, apple, banana and pomegranate.

3.  In a serving glass or a bowl start layering the fruits first.  Next put a layer of the yogurt mixture.  Now add a layer of fruits again followed by a layer of the yogurt mixture.  Finally top the yogurt layer with chopped dates and walnuts.

4.  Serve chilled!

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