Category: Dinner | 8pm Meal

Categories
Dinner | 8pm Meal

Pan Fried Salmon in Mint, Coriander Sauce

Pan Fried Salmon
Pan-Fried Salmon in Coriander Mint Chutney

And my tryst with salmon continues. Or should I say pan fried salmon?

After several trials and re-trials in my mind, I finally dared to give this recipe a shot. Although the steamed fish with chutney version (inspired by the Parsi dish Patra Ni Macchi) was a winner with white fish, replicating the exact same recipe with salmon would not yield desired results. This is due to the strong flavor of salmon itself.

So, I decided to give our dear salmon a double dose of our dearest mint and coriander chutney. Next, instead of steaming it, I pan fried salmon. There are a few other changes and adjustments that I made and I think it helped improve this recipe. I was happy with the results, but maybe I should hold on to my horses and wait for you to try the recipe. Let me know what you think about it. Or even better do you have some tips to share in the comments below?

For more fish recipes, I got your back. Try my spicy fish soup or prawns in coconut cream sauce. While you are at it, let me know what is your favourite of fish in the comments below.

 

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Salmon in Mint-Coriander Sauce

Ingredients

  • Salmon fillet (two medium sized)- 250 gm approximately
  • Coriander- 1 bunch
  • Mint- ½ bunch
  • Garlic-6-8 pods
  • Green chili -2
  • White Onion (medium sized)- 1
  • Freshly squeezed lime juice- 2 tablespoons for the salmon and 1 teaspoon for the chutney
  • Salt- 2 teaspoons or to taste
  • Pepper- ½ teaspoons
  • Oil or butter- 1 tablespoon for pan frying

Instructions

  1. For mint and coriander chutney-Place mint, coriander, green chilies, 4 pods of peeled garlic, limejuice and 1-teaspoon salt, in a high-speed blender. Add 2 tablespoons water and blend. Make sure the chutney is not too runny. Adjust salt to taste and keep aside
  2. Clean the salmon fillets well and place them in a shallow dish. Rub some salt on both sides and add pepper and lime. Cover the dish with a cling wrap and let it sit in the refrigerator for a minimum of 30 minutes or longer
  3. Place a heavy bottomed (preferably non-stick) pan on medium-high heat and add butter. Once the butter melts add (the remaining 4 pods of) chopped garlic and sauté until brown. Add the finely chopped onions and stir until translucent. Lower the heat and add the remaining chutney and mix well for a minute. Add the salmon fillets and cover and cook on medium-low heat, flipping the fillets over midway (approximately 7 minutes each side), until done.
  4. Serve with steamed rice with a side of chili-garlic sauce.

Notes

Calories (per portion)- 185
Nutrition-Protein punch/Omega-3 fatty acids/Vitamin B12/Potassium/Selenium
It does wonders for your- Brain/Heart/Joints/Blood pressure
This is “My 8 pm Meal”

https://onewholesomemeal.com/pan-fried-salmon-mint-coriander-sauce/

 

 

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Sprouted Green Moong Bean Pancake

Moong Bean Pancake
Sprouted Green Moong Bean Pancake

Though the moong bean pancake wasn’t frequently made dish while I was growing up, other versions of chillas (or pancakes) were a regular feature during my childhood.

My daadi (grandmom) made the best kind. They were just the right amount of spicy, sweet and tangy and we belted them down rapidly one after the other hot off the skillet. So, when I started to cook for my kids it was but natural that I tried the same recipes I grew up eating and these green varieties were a total hit. I was surprised how much my kids loved the moong bean pancakes. It is a warm, fuzzy feeling when you are able to pass on something you experienced with your daadi to your children.

Every now and then when I am too busy for my grocery runs, they are my go-to. The sprouted moong bean pancake is packed with proteins and essential vitamins and with some fresh bell peppers and cheese are a complete meal for the kids. Scroll down for the recipe for sprouted green moong bean pancake. Trust me, it is lip-smacking delicious goodness.

For other moong bean recipes, check my post about Moong Bean Patty. You can also make a popular Indian sweet dish with moong beans. Who knew!

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Sprouted Green Moongbean Pancake

Ingredients

  • Sprouted Green Moong – 1 cup
  • Medium sized onion chopped fine- 1
  • Carom seeds-1 teaspoon
  • Ginger-garlic paste- 1.5 teaspoons
  • Red chili powder- 1 pinch
  • Turmeric powder-1/2 teaspoon
  • Chopped Coriander- 2 teaspoons
  • Salt-1 teaspoon or as per taste
  • Black pepper-1/4 teaspoon
  • Red and Yellow bell peppers
  • Cheddar cheese
  • Baby tomatoes (optional)- 4
  • Oil - 4 tablespoons

Instructions

  1. In a high power mixer/grinder (I use my nutribullet) add the moong sprouts with quarter cup water and make a smooth paste. Add more water if needed making sure the batter is not too runny, the consistency should be the same as a normal pancake/dosa batter.
  2. Add onion, carom seeds, ginger-garlic paste, red chili powder, turmeric powder, chopped coriander, salt and black pepper and mix well using a wire whisk
  3. Place a non-stick pan on the stove, add half-teaspoon oil and spread around the pan evenly using a thing wooden spatula
  4. Once the oil is reasonably hot, (test it by dropping a drop of batter and check if it splutters) reduce the flame to low, add two tablespoons batter and quickly spread it to form a disc. Add half-teaspoon oil on the surface, without touching the batter, spreading evenly. Increase the flame to medium high. Once you see bubbles forming and the batter starts to leave the pan (usually 2-3 minutes), turn it over and cook on the other side.
  5. Take off the pan, add red and yellow bell peppers, baby tomatoes, cheddar cheese, and roll and seal it with a toothpick.
  6. Dip into some sweet and sour mango chutney or enjoy as is.

Notes

Calories per pancake- 200
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowel
This is “My 1pm/8pm Meal”

https://onewholesomemeal.com/sprouted-green-moong-bean-pancake/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Beetroot Pilau, A Healthy Weekend Dinner

Beetroot Pilau
Beetroot Pilau

Before we jump into the delicious and healthy beetroot pilau recipe, let’s take a step back.

Did I ever tell you how judged I feel being a stay at home mother? Well! I do! I have friends (don’t know if it is the right label to attach, but let’s call them that for lack of a better word) asking me directly or indirectly what do I do all day and why in the world do I get “Monday morning blues” as I don’t even go to work. And not only do I find it hard to explain my seemingly worthless routine to them but even harder to not judge them back for leaving their kids with a helper and going to work.

I grew up around a very independent and forward-thinking mother who made a career out of what she loved and who (in those days) was judged for having a career and not being physically there for her kids 24×7; a mother who made her kids very independent at an early age and taught them to do their own laundry and pack their own lunch box – a gift for which I will forever be thankful!

How funny are the ways of this world that no matter what a woman does, it (and more so the women themselves) finds a way to judge and point fingers at her? Is it that hard to be each other’s ladders rather than hurdles? We talk of woman liberalization, equal rights, and equality of paychecks but isn’t it all utterly worthless when our own brood is holding us back, waiting to pounce and immerse in that ever-filling pot of guilt which we make sure never needs a refill? We sure can do better than that. We have been created as nurturers and let us strive to be one in the real sense of the word.

I am constantly trying to experiment with new recipes to add variety to our daily food and keep meals exciting for my family. This beetroot pilau recipe is one such attempt. When my oldest refused to try the beetroot dip I made a few weeks back (while the rest of us licked our bowls clean), I refused to give up and kept thinking of ways to bring him to eat beetroot. Then in a eureka moment, I decided, why not mix it with rice (his favourite staple)! And the hack worked! He loved the brightly coloured rice and the subtle spice flavour. Hope you love it as much as he did 🙂

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Beetroot Pilau

Ingredients

  • Cooked Basmati rice (preferably leftover or refrigerated)-2 cups
  • Medium-sized beetroot-1
  • Full fat yogurt- 3 tablespoons
  • Lemon juice-1 tablespoon
  • Medium-sized onion finely diced-1
  • Whole garam masala (1 mace, 1 star anise, 2centimters long cinnamon bark, 1 big cardamom, 4 small cardamoms)
  • Cumin seeds-1/2 teaspoon
  • Zaatar- 2 tablespoons
  • Vegetable oil or ghee-2 tablespoons
  • Toasted pine nuts and dried cranberries for garnish- 2 tablespoons or as desired

Instructions

  1. First prepare the beetroot dip-
  2. Cover the beetroot in a foil and bake in a preheated oven at 180 degrees for 45-50 minutes. If a toothpick glides smoothly inside then it is cooked. Alternatively, you can pressure cook the beetroot until soft. Cool and blend until a smooth consistency is achieved. Do not add water
  3. To the blended beetroot add yogurt, lime juice, 1 tablespoon zaatar and mix well with a wire whisk and set aside
  4. For beetroot pilau-
  5. Keep the leftover rice out of the refrigerator 15 minutes before preparing the pilaf
  6. Add one-tablespoon oil in a heavy bottomed wok. Add onions and fry till their color changes to dark brown and set aside
  7. In the same wok heat one tablespoon oil and add cumin and whole garam masala and sauté for one minute on medium high heat till the spices start to release a sweet aroma. Add zaatar and mix well
  8. Add rice to the spice mixture followed by the beetroot dip and mix well. Cover and let it simmer for 5 minutes on a low flame
  9. Turn off the heat and garnish with fried onions, toasted pine nuts and dried cranberries
  10. Enjoy with a bowl of mixed vegetables or raita

Notes

Calories (per portion)- 250
Nutrition- Protein/Carbohydrates/Iron/Fiber/Vitamin C/ Potassium
It does wonders for your- Stamina/Immunity/Muscles/Cardiovascular health
This is “My 1 pm/8 pm Meal”

https://onewholesomemeal.com/beetroot-pilau/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Peanut Butter Chicken With Flavoured Rice

Peanut Butter Chicken
Peanut Butter Chicken

When the heart wants Indian but the tastebuds want a wee bit more what do you do? You make peanut butter chicken, douse it with Chinese chilli oil, serve it on a bed of lemon rice and you are set.

Try to make it with unsweetened peanut butter. This is a great source of nutrients, minerals, and vitamins. Tip for the health-conscious  – increase the portion size of the chicken and go easy on the rice. It is really all about portion control and of course some physical activity on a daily basis. Eat real, stay real, stay healthy 🙂

Scroll down to read my recipe for peanut butter chicken.

For more recipes with an Asian Twist click here.

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Peanutbutter Chicken

Ingredients

  • Boneless chicken (breast)-300gm, cut into 1 inch cubes
  • Medium sized onion- 1
  • Medium sized tomato- 1
  • Chicken stock- ¾ cup
  • Smooth peanut butter- ¾ cup
  • Chili oil- 1 tablespoon or to taste (can be substituted with 1/8 teaspoon smoked paprika)
  • Salt- ½ teaspoon
  • Pepper-½ teaspoon
  • Vegetable oil- 2 tablespoons

Instructions

  1. Heat oil in a large skillet, add onion and stir until translucent. Add the chicken pieces; cook until chicken starts to turn white. Add chilli oil, followed by salt and pepper. Keep the heat on medium through the whole process and continue stirring. The entire process should take 5-7 minutes
  2. Add tomatoes and chicken stock and let it simmer on low heat until the chicken is tender
  3. Stir in peanut butter, stirring continuously until mixed thoroughly and the sauce starts to thicken. If the sauce is too thick, you could add some more chicken broth or hot water or if its not thickening, add some more peanut butter
  4. Serve hot with a side of lemon rice

Notes

Calories per portion- 250
Nutrition- Protein punch/Good fat/ Vitamins B-3, B-6, E/Magnesium
It does wonders for your- Skin/Hair/ Bones/Heart/Sleep/Muscles
This is “My 1pm/8pm Meal”

https://onewholesomemeal.com/peanut-butter-chicken/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Dinner | 8pm Meal

Moong Bean Patty: A Baked, Nutritious Snack

Moong Bean
Baked Moong Bean Patty

If there is one lentil that is incredibly versatile and incredibly nutritious, it has to be the moong bean or green gram.

There are umpteen number of delicious recipes, both raw and cooked which can be created with this wonder. If you are a vegetarian then you do not need me to tell you to stock up on your moong bean supply. It is a versatile lentil and can also be used to make halwa, a dessert preparation popular in India.

This baked patty recipe came to be because I had some leftover daal from lunch and being a true blue Indian that I am, I *do not waste food*;  So, these crispy patties or wadas happened. It is a perfect tea time snack for me and sprinkled with some cheddar cheese, side of tomatoes and served with buns, they made for a delicious dinner for the kids.

The lentils provide you with a lot of nutrition like good fat, high fiber, protein, vitamins (B1, B6, and C) and minerals (Magnesium, Calcium, Potassium, Copper, and Manganese). All this nutrition does wonders for your cholesterol, blood pressure, bowels, immunity, and sleep quality.

For more healthy moong options, have a look at the dal and pancake recipes.

 

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Baked Whole green moongbean Patty

Ingredients

  • Green Moong (soaked overnight) – 1 cup
  • Binding agent (fresh bread crumbs/flax meal/corn meal/gram flour)-1 cup
  • Onion-small, chopped fine
  • Red and yellow bell peppers- half each, chopped fine
  • Coriander powder- ½ teaspoon
  • Garam masala/curry powder- 1 teaspoon
  • Amchur(dried mango) powder-1/2 teaspoon
  • Turmeric powder- ½ teaspoon
  • Red chilli powder (can be omitted)- ¼ teaspoon
  • Chopped coriander-1/2 cup
  • Ginger-garlic paste- 1 tablespoon
  • Rock Salt/Himalayan salt- 1.5 teaspoon or to taste
  • Oil-2 tablespoons

Instructions

  1. Boil the green moong in a pressure cooker or covered pot until soft
  2. Mash with a potato masher and let it cool to room temperature
  3. Add all the ingredients, adding the binding agent last and mix well. Check the consistency of the mixture by forming palm-sized discs. If the mixture seems slightly wet, do not worry, it will dry up during baking.
  4. Preheat your oven to 170 degrees Celsius and line a baking tray with foil and brush some oil all over. Make palm-sized discs, half inch in thickness and place on the tray. Brush or drizzle some oil on the patties.
  5. Bake for 30 minutes (baking time may vary depending on the oven, so check the status after 15 minutes) flipping the patties over halfway through for even baking.
  6. Serve hot with any dip of your choice or make into a veggie burger with cheese, lettuce and tomatoes.

Notes

Calories per patty- 40
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowels
This is “My 3pm/8pm Meal”

https://onewholesomemeal.com/baked-whole-green-moong-bean-patty/

[kkstarratings]

 

Categories
Dinner | 8pm Meal Recipes

Spiced Clear Chicken Soup

Chicken Soup
Spiced Clear Chicken Soup

Don’t we all have grey days when we crave for our mum’s special chicken soup?

Well! I don’t claim to imitate mum’s cooking but this spiced clear chicken soup comes close. And that’s why I wanted to start my blog with this recipe. Combining the goodness of whole spices with the nutrition of chicken broth, its perfect for that lingering cold which refuses to go away. A complete wholesome meal for sure!

The Spices You Need For The Chicken Soup

A lot of the taste of this soup depends on the spices used. Many of the spices are easily available in an Indian kitchen. However, here is the spice list for you to run through before you start to cook.

  1. Cumin seeds – 1 teaspoon
  2. Bay leaf – 2 small leaves
  3. Cinnamon sticks – 1/2 an inch
  4. Big and small whole cardamom – 2 and 4 pieces each
  5. Star anise – 1 whole flower
  6. Mace – One small portion
  7. Ground black pepper – 1/2 a teaspoon
  8. Cloves – 4 to 6 pieces
  9. Turmeric -1 teaspoon

With all the spices in place, you may now scroll down to read the full recipe. To have a look at other yummy soup recipes on my blog, try the Indian Style Tomato Soup, Curry Leaf Flavoured Roasted Pumpkin Soup, or Spicy Soup with Sichuan Peppercorns and you won’t be disappointed.

 


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Spiced Clear Chicken Soup

Ingredients

  • Chicken drumsticks-250gm
  • Cumin seeds- 1 teaspoon
  • Bay leaf- 2 small
  • Cinnamon sticks- ½ inch
  • Big and small whole cardamoms- 2 and 4 pieces each
  • Star anise- 1 whole flower
  • Mace- One small portion
  • Black pepper- ½ teaspoon
  • Cloves- 4-6 pieces
  • Ginger-garlic paste- 1.5 tablespoon
  • Onion- 1 medium chopped fine
  • Tomato-1/2 medium chopped fine
  • Salt- 1.5 teaspoon
  • Turmeric-1 teaspoon
  • Ghee or coconut oil-1 tablespoon

Instructions

  1. Heat oil in a pressure cooker or wok and add cumin seeds
  2. When the seeds start to splutter, add the remaining whole spices and roast for a minute stirring continuously on medium-high heat
  3. Add onion and ginger-garlic paste and stir for another five minutes until the onions are brown
  4. Add the drumsticks, tomato, salt and turmeric and mix well
  5. Add one and a half cups of water, seal the pressure cooker and cook until the chicken is soft. If using a normal work, cover and cook on medium heat, stirring occasionally making sure there is enough water to maintain soup consistency

Notes

Calories per bowl of soup- 200
Nutrition- Good fat/ Protein punch/Low carb/Vitamin C
It does wonders for your-Heart, Skin, Hair, Bowels, Immunity, Quality of sleep
This is “My 8pm Meal”

https://onewholesomemeal.com/spiced-clear-chicken-soup/