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1. Steam the spinach leaves for 5 minutes and squeeze out the water. Keep it
aisde for use in the tomato sauce.
2. Pour the tomato sauce on top and sprinkle the grated cheese on top.
4. Serve hot.
SPICY SPROUTS SANDWICH
Ingredients
8 slices whole wheat bread
½ cup sliced onions
4 teaspoons low fat butter to cook
For the sprouts
1 cup mixed sprouts, boiled
½ cup potatoes, boiled and mashed
½ cup finely chopped onions
2 teaspoons ginger-garlic paste
1 green chilli, finely chopped
2 teaspoons pav bhaji masala
2 teaspoons coriander-cumin seed (dhania-jeera)
powder
¼ teaspoon turmeric powder (haldi)
½ teaspoon black salt (sanchal)
1½ cups finely chopped tomatoes
2 teaspoons oil
salt to taste
For the sprouts
1. Heat the oil in a non-stick pan, add the onions and sauté till the onions turn
translucent.
2. Add the ginger-garlic paste, green chilli and sauté for another 1 minute.
3. Add the pav bhaji masala, coriander-cumin seed powder, turmeric powder,
black salt, tomatoes and salt and cook for 5 minutes.
4. Add the sprouts and potatoes and mix well. Keep aside.
How to proceed
2. Place one portion on one slice of bread. Top with an onion slice and sandwich
using another slice of bread.
4. Pre-heat the griller and grill the sandwiches, using a little low fat butter to
cook.
5. Serve hot.
Tips
Pav bhaji masala is a spice blend that is easily available at provision stores.
DAL MOGHLAI
Ingredients
¾ cup toovar (arhar) dal
¼ cup chana dal (split Bengal gram)
1 cup chopped tomatoes
2 cups bottle gourd (doodhi / lauki), peeled and cut into
big pieces
¼ teaspoon turmeric powder (haldi)
1 teaspoon cumin seeds (jeera)
½ teaspoon chopped garlic
1 teaspoon chopped green chillies
1 teaspoon grated ginger
¾ cup sliced onions
2 teaspoons oil
Salt to taste
For the garnish
2 tablespoons chopped coriander
Method
1. Clean, wash and soak the dals for about 30 minutes. Drain.
2. Add the tomatoes, bottle gourd, turmeric powder, salt and 3 cups of water
and pressure cook till the dals are tender.
3. Heat the oil in a large non-stick pan and add the cumin seeds.
4. When the seeds crackle, add the garlic, green chillies, ginger and onions and
sauté till the onions turn golden brown in colour. Sprinkle about 1 tablespoon
of water over it to prevent the onions from burning.
5. Add the cooked dal mixture and 1 cup of water and bring to boil.
KOFTA BIRYANI
1. Combine all the ingredients except the oil with a little of water if required.
Mash well.
1. Cook the rice in 2 cups of hot water with the bayleaf, cinnamon, cardamoms,
cloves and salt. Ensure that each grain of rice is separate. Keep aside.
For the gravy
1. Heat the oil in a pan and add the cloves and cinnamon.
3. Add the ginger-garlic paste, chilli powder, coriander-cumin seed powder and
turmeric powder (haldi) sauté for 1 minute.
4. Add the tomatoes and salt and cook till the oil separates.
5. Add the curds and mix well, simmer for another 5 minutes.
1. Whisk the curds, coriander and mint with 4 tablespoon of water. Keep aside.
3. Top with the bread koftas and cover with the cooked rice.
5. Cover with a lid and bake in a pre-heated oven at 200°C (400°F) for 15 to 20
minutes.
6. Serve hot.
Tips
You could use a heavy bottom pan and cook on the gas on a very low flame if you do
not want to use the oven.