Food Recipe - Kachori In Urdu

Food Recipe - Kachori In Urdu:

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Chicken Sajji Recipe

Chicken Sajji Recipe Method:

  1. Heat oil in a pan, add the chicken along with the salt and pepper and fry till the aroma of the chicken is given off.
  2.  Turn the flame off and  leave the chicken to cool down.
  3. To make the sajji masala  crush together the cumin seeds, black pepper corns, garlic, cardamom seeds, coriander seeds ,black salt, sea salt, dried mango powder and Pomegranate seeds , and store in a  tight jar.
  4. Roast the chicken in an oven at 190C.
  5. When it turns Golden brown , remove and sprinkle the sajji masala on top.
  6. The delicious sajji is ready to serve.
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Chicken Breasts with Mushroom Cream Sauce Food Recipe

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Makes: 2 servings
Active Time: 
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Chicken Breasts with Mushroom INGREDIENTS:

  1. 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  2. 1/2 teaspoon freshly ground pepper
  3. 1/4 teaspoon salt
  4. 1 tablespoon canola oil
  5. 1 medium shallot, minced
  6. 1 cup thinly sliced shiitake mushroom caps
  7. 2 tablespoons dry vermouth, or dry white wine
  8. 1/4 cup reduced-sodium chicken broth
  9. 2 tablespoons heavy cream
  10. 2 tablespoons minced fresh chives, or scallion greens

Chicken Breasts with Mushroom Preparation:

Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

TIPS & NOTES:

Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

NUTRITIONS:

Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Nutrition Bonus: Selenium (34% daily value).
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Tijuana Torta Healthy Recipe


Makes: 4 servings
Active Time: 
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Tijuana Torta Healthy Recipe INGREDIENTS:

  • 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
  • 3 tablespoons prepared salsa
  • 1 tablespoon chopped pickled jalapeño
  • 1/2 teaspoon ground cumin
  • 1 ripe avocado, pitted
  • 2 tablespoons minced onion
  • 1 tablespoon lime juice
  • 1 16- to 20-inch-long baguette, preferably whole-grain
  • 1 1/3 cups shredded green cabbage

Tijuana Torta Healthy Recipe PREPARATION:

  1. Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
  2. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

Tijuana Torta Healthy Recipe NUTRITION:

Per serving: 354 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein;17 g fiber; 682 mg sodium; 639 mg potassium.
Nutrition Bonus: Folate & Vitamin C (29% daily value), Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1 vegetable, 1 plant-based protein, 1 fat

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Southwestern Cheese Panini Healthy Sandwich Recipe


Makes: 4 servings
Active Time: 
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INGREDIENTS Southwestern Cheese Panini Healthy Sandwich:

  • 4 ounces shredded sharp Cheddar cheese
  • 1 cup shredded zucchini
  • 1/2 cup shredded carrot
  • 1/4 cup finely chopped red onion
  • 1/4 cup prepared salsa
  • 1 tablespoon chopped pickled jalapeño pepper, (optional)
  • 8 slices whole-wheat bread
  • 2 teaspoons canola oil

Southwestern Cheese Panini Healthy Sandwich PREPARATION:

  1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
  2. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.
  3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Southwestern Cheese Panini Healthy Sandwich NUTRITION:

Per serving: 331 calories; 14 g fat ( 5 g sat , 2 g mono ); 30 mg cholesterol; 37 g carbohydrates; 16 gprotein; 5 g fiber; 523 mg sodium; 163 mg potassium.
Nutrition Bonus: Vitamin A (50% daily value), Calcium (30% dv), Vitamin C (20% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 1/2 vegetable, 1 high-fat meat

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Italian Vegetable Hoagies Healthy Recipe


Makes: 4 servings
Active Time: 
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Italian Vegetable Hoagies INGREDIENTS:

  • 1/4 cup thinly sliced red onion, separated into rings
  • 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
  • 1 medium tomato, seeded and diced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1 16- to 20-inch-long baguette, preferably whole-grain
  • 2 slices provolone cheese, (about 2 ounces), halved
  • 2 cups shredded romaine lettuce
  • 1/4 cup sliced pepperoncini, (optional)

Italian Vegetable Hoagies 

PREPARATION:
  1. Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
  2. Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
  3. To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.

Italian Vegetable Hoagies NUTRITION:

Per serving: 264 calories; 8 g fat ( 3 g sat , 4 g mono ); 10 mg cholesterol; 39 g carbohydrates; 14 g protein;8 g fiber; 624 mg sodium; 174 mg potassium.
Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1/2 medium fat meat, 1 fat
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Healthy Grilled Eggplant Panini Recipe


Makes: 4 sandwiches
Active Time: 
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Healthy Grilled Eggplant Panini INGREDIENTS:

  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 1/2-inch slices eggplant, (about 1 small)
  • 1/2 teaspoon garlic salt
  • 8 slices whole-grain country bread
  • 8 thin slices fresh mozzarella cheese
  • 1/3 cup sliced jarred roasted red peppers
  • 4 thin slices red onion
  • Healthy Grilled Eggplant Panini PREPARATION:

    1. Preheat grill to medium-high.
    2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
    3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
    4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

    Healthy Grilled Eggplant Panini NUTRITION:

    Per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 gprotein; 7 g fiber; 659 mg sodium; 353 mg potassium.
    Nutrition Bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).
    Carbohydrate Servings: 2
    Exchanges: 2 starch, 1 vegetable, 1 high fat meat, 1 fat
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Healthy Creamy Avocado & White Bean Wrap Recipe


Makes: 4 servings
Active Time: 
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Healthy Creamy Avocado & White Bean Wrap INGREDIENTS:


    • 2 tablespoons cider vinegar
    • 1 tablespoon canola oil
    • 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
    • 1/4 teaspoon salt
    • 2 cups shredded red cabbage
    • 1 medium carrot, shredded
    • 1/4 cup chopped fresh cilantro
    • 1 15-ounce can white beans, rinsed
    • 1 ripe avocado
    • 1/2 cup shredded sharp Cheddar cheese
    • 2 tablespoons minced red onion
    • 4 8- to 10-inch whole-wheat wraps, or tortillas

    Healthy Creamy Avocado & White Bean Wrap PREPARATION:

    1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
    2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
    3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

    Healthy Creamy Avocado & White Bean Wrap NUTRITION:

    Per serving: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 gprotein; 13 g fiber; 462 mg sodium; 491 mg potassium.
    Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
    Carbohydrate Servings: 2
    Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
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    Buffalo Chicken Healthy Wrap recipe

    Makes: 4 servings
    Active Time: 
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    Buffalo Chicken Healthy Wrap INGREDIENTS:

    • 2 tablespoons hot pepper sauce, such as Frank's RedHot
    • 3 tablespoons white vinegar, divided
    • 1/4 teaspoon cayenne pepper
    • 2 teaspoons extra-virgin olive oil
    • 1 pound chicken tenders
    • 2 tablespoons reduced-fat mayonnaise
    • 2 tablespoons nonfat plain yogurt
    • Freshly ground pepper, to taste
    • 1/4 cup crumbled blue cheese
    • 4 8-inch whole-wheat tortillas
    • 1 cup shredded romaine lettuce
    • 1 cup sliced celery
    • 1 large tomato, diced

    Buffalo Chicken Healthy Wrap PREPARATION:

    1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
    2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
    3. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
    4. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

    Buffalo Chicken Healthy Wrap NUTRITION:

    Per serving: 275 calories; 8 g fat ( 2 g sat , 2 g mono ); 55 mg cholesterol; 29 g carbohydrates; 24 g protein;3 g fiber; 756 mg sodium; 266 mg potassium.
    Nutrition Bonus: Vitamin A (35% daily value), Selenium (28% dv), Vitamin C (20% dv).
    Carbohydrate Servings: 2
    Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat
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    Broiled Tomato-Pesto Healthy Sandwich Recipe

    Makes: 4 servings
    Active Time: 
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    Broiled Tomato-Pesto Healthy Sandwich INGREDIENTS:

    • 1 1/2 cups packed fresh basil leaves, rinsed and drained
    • 1 1/2 tablespoons freshly grated Parmesan cheese
    • 1 1/2 tablespoons extra-virgin olive oil
    • 1 clove garlic, minced
    • 3 tablespoons nonfat plain yogurt
    • Salt & freshly ground pepper to taste
    • 4 bagels or English muffins, split
    • 1 large ripe tomato, thinly sliced

    Broiled Tomato-Pesto Healthy Sandwich PREPARATION:

    1. Combine basil, cheese, oil and garlic in a food processor or blender and process until well blended. Add yogurt and process until smooth. Season with salt and pepper and set aside.
    2. Preheat the broiler. Place bagels or muffins cut-side up on a baking sheet. Broil until lightly toasted, 1 to 2 minutes. Spread each half with the reserved basil mixture and top with a few slices of tomato. Season with salt and pepper and broil until hot, 1 to 2 minutes.

    Broiled Tomato-Pesto Healthy Sandwich NUTRITION:

    Per serving: 219 calories; 7 g fat ( 1 g sat , 4 g mono ); 2 mg cholesterol; 35 g carbohydrates; 1 g added sugars; 8 g protein; 6 g fiber; 407 mg sodium; 376 mg potassium.
    Nutrition Bonus: Vitamin A (25% daily value), Magnesium (19% dv), Vitamin C (16% dv).
    Carbohydrate Servings: 2
    Exchanges: 2 starch, 1 fat
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    Blackened Salmon Healthy Sandwich Recipe

    Makes: 4 servings
    Active Time: 
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    Blackened Salmon Healthy Sandwich INGREDIENTS:

    • 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
    • 2 teaspoons blackening or Cajun seasoning
    • 1 small avocado, pitted
    • 2 tablespoons low-fat mayonnaise
    • 4 crusty whole-wheat rolls, split and toasted
    • 1 cup arugula
    • 2 plum tomatoes, thinly sliced
    • 1/2 cup thinly sliced red onion

    Blackened Salmon Healthy Sandwich PREPARATION:

    1. Oil grill rack (see Tip); preheat grill to high.
    2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
    3. Mash avocado and mayonnaise in a small bowl.
    4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

    TIPS & NOTES

    • Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
    • Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
    • To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

    Blackened Salmon Healthy Sandwich NUTRITION:

    Per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 gprotein; 6 g fiber; 748 mg sodium; 775 mg potassium.
    Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
    Carbohydrate Servings: 2 1/2
    Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

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