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Metabolic Cooking - Fat Loss Cookbook

Metabolic Cooking - Fat Loss Cookbook
Metabolic Cooking - Fat Loss Cookbook
Friday, 16 August 2013
Tijuana Torta Healthy Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Tijuana Torta Healthy Recipe INGREDIENTS:

  1. 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
  2. 3 tablespoons prepared salsa
  3. 1 tablespoon chopped pickled jalapeño
  4. 1/2 teaspoon ground cumin
  5. 1 ripe avocado, pitted
  6. 2 tablespoons minced onion
  7. 1 tablespoon lime juice
  8. 1 16- to 20-inch-long baguette, preferably whole-grain
  9. 1 1/3 cups shredded green cabbage

Tijuana Torta Healthy Recipe PREPARATION:

Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
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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Thursday, 15 August 2013
Southwestern Cheese Panini Healthy Sandwich Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Lots of colorful vegetables and salsa make this cheesy panini prettier than any grilled cheese you've ever seen. The small amount of Cheddar cheese in this sandwich goes a long way because it is shredded and sharp. Serve with a mixed salad and you've got a delightful lunch or light supper. If you happen to have a panini maker, go ahead and skip Step 3 and grill the panini according to the manufacturer's directions.

INGREDIENTS Southwestern Cheese Panini Healthy Sandwich:

  1. 4 ounces shredded sharp Cheddar cheese
  2. 1 cup shredded zucchini
  3. 1/2 cup shredded carrot
  4. 1/4 cup finely chopped red onion
  5. 1/4 cup prepared salsa
  6. 1 tablespoon chopped pickled jalapeño pepper, (optional)
  7. 8 slices whole-wheat bread
  8. 2 teaspoons canola oil

Southwestern Cheese Panini Healthy Sandwich PREPARATION:

  • Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
  • 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.
  • 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: 20 minutes
Total Time: 20 minutes
This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.

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 


Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
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.
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: 35 minutes
Total Time: 35 minutes
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand—or in your own backyard!

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:

Preheat grill to medium-high.
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.
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.
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: 25 minutes
Total Time: 25 minutes
White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Serve with tortilla chips, salsa and Tecate beer.

Healthy Creamy Avocado And 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:

Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
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: 35 minutes
Total Time: 35 minutes
Moms and Dads like wraps because they're neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!

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:

Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
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.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
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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Makes: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
Fragrant sprigs of basil and a big, ripe tomato transform bagels into a great summer sandwich.

Broiled Tomato-Pesto Healthy Sandwich INGREDIENTS:

  1. 1 1/2 cups packed fresh basil leaves, rinsed and drained
  2. 1 1/2 tablespoons freshly grated Parmesan cheese
  3. 1 1/2 tablespoons extra-virgin olive oil
  4. 1 clove garlic, minced
  5. 3 tablespoons nonfat plain yogurt
  6. Salt & freshly ground pepper to taste
  7. 4 bagels or English muffins, split
  8. 1 large ripe tomato, thinly sliced

Broiled Tomato-Pesto Healthy Sandwich PREPARATION:

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.
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: 25 minutes
Total Time: 25 minutes
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

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:

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


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 (
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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Bistro Flank Steak Healthy Sandwich Recipe

Makes: 4 sandwiches
Active Time: 45 minutes
Total Time: 45 minutes
Make this bistro-style sandwich, sauce and all, completely on the grill. If you're in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. Make it a meal: Serve with Oven “Fries” and a glass of lemonade.

Bistro Flank Steak Healthy Sandwich INGREDIENTS:

  • 6 cloves garlic, unpeeled
  • 1 tablespoon extra-virgin olive oil
  • 3/4 pound flank steak, trimmed
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 4 large slices whole-wheat country bread, cut in half, or 8 small slices
  • 2 tablespoons reduced-fat mayonnaise
  • 1 cup mixed salad greens

Bistro Flank Steak Healthy Sandwich PREPARATION:

Preheat grill to medium-high.
Place garlic in the center of a piece of foil and drizzle with oil. Gather the foil together at the top to form a sealed packet. Sprinkle both sides of steak with 1/4 teaspoon salt and pepper.
Place the garlic packet over indirect heat or the coolest part of the grill. Place the steak and bell peppers over direct heat or the hottest part of the grill. Cook the garlic until soft and golden brown, 8 to 10 minutes. Cook the peppers, turning occasionally, until the skin is blistered on all sides, about 10 minutes total. Cook the steak, turning once, until desired doneness, about 6 minutes per side for medium. Transfer the garlic packet, peppers and steak to a clean platter. Tent the steak with foil to keep warm.
Grill bread, turning once, until toasted, about 1 minute per side.
When the peppers are cool enough to handle, peel and discard the stems, seeds and ribs. Slice into wide strips and toss with the remaining 1/4 teaspoon salt in a small bowl. Peel the garlic and place it and the oil from the packet in another small bowl. Add mayonnaise and mash with a fork until combined. Slice the steak very thinly.
To assemble sandwiches, spread 1 scant teaspoon of the roasted garlic aïoli on each piece of bread. Divide greens, the sliced steak and grilled peppers among 4 slices of bread; top with the remaining bread.

Bistro Flank Steak Healthy Sandwich NUTRITION:

Per sandwich: 287 calories; 10 g fat ( 3 g sat , 5 g mono ); 33 mg cholesterol; 26 g carbohydrates; 0 gadded sugars; 21 g protein; 2 g fiber; 596 mg sodium; 393 mg potassium.
Nutrition Bonus: Vitamin C (160% daily value), Selenium (27% dv), Vitamin A (25% dv), Zinc (22% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
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Barbecued Pork Healthy Sandwiche Recipe

Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty summer sandwich. If you're concerned about sodium, be sure to choose a lower-sodium barbecue sauce.

Makes: 2 servings, about 1 cup filling each
Active Time: 15 minutes
Total Time: 15 minutes (not including pork marinating & grilling)

Barbecued Pork Healthy Sandwiche INGREDIENTS:

  • 1 small yellow onion, cut into 1/2-inch-thick rounds
  • 1 teaspoon canola oil
  • 2 whole-wheat buns, split horizontally
  • Chipotle-Marinated Pork Tenderloin, grilled (see recipe), thinly sliced
  • 1/3 cup prepared barbecue sauce

Barbecued Pork Healthy Sandwiche PREPARATION:

Preheat grill to high or heat a large indoor grill pan over high heat. Lightly brush onion with oil and grill (after the pork is done) until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
Lightly toast buns cut side down on the grill or in the pan.
Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce; stir to combine. Serve the pork filling on the toasted buns.


Make Ahead Tip: Cover and refrigerate for up to 2 days. Serve cold or reheat before serving.

Barbecued Pork Healthy Sandwiche NUTRITION:

Per serving: 319 calories; 9 g fat ( 2 g sat , 4 g mono ); 63 mg cholesterol; 32 g carbohydrates; 27 g protein;4 g fiber; 711 mg sodium; 614 mg potassium.
Nutrition Bonus: Selenium (86% daily value), Zinc (20% dv), Magnesium & Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 3 very lean meat, 1/2 fat.
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Wednesday, 24 July 2013
Dahi Chana Chaat recipe Rida aftab

Rida Aftab Dahi Chana Chaat Recipe Ingredients:

  1. Boiled chickpeas ½ kg
  2. Yogurt  ½ kg
  3. Boiled potatoes  2
  4. Whole red chilies  6
  5. Boondi Soaked  1 cup
  6. Tamarind pulp ½ cup
  7. Whole coriander 1 tsp
  8. Cumin seeds 1 tsp
  9. Carom seeds  1 tsp
  10. Green chili paste 1 tbsp
  11. Roasted cumin  2 tsp
  12. Salt  ½ tsp
  13. Onion as required
  14. Tomato as required
  15. Green chilies as required
  16. Coriander leaves as required
  17. Mint leaves as required

Rida Aftab  Dahi Chana Chaat Recipe Method:

  • Beat ½ kg yogurt with 2 tsp roasted cumin, 1 tbsp green chili paste and ½ tsp salt.
  • In a serving bowl spread ½ kg boiled chickpeas, top with beaten yogurt.
  • Now top with soaked Boondi and 2 boiled potatoes cut into cubes.
  • Now spread ½ cup tamarind pulp, chopped onion, chopped tomatoes, chopped green chilies, chopped coriander leaves and mint leaves on top.
  • Dry roast together 6 button red chilies, 1 tsp cumin seeds, 1 tsp coriander seeds and 1 tsp carom seeds. Grind finely and sprinkle on top of chaat.

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Chicken Samoosa Recipe

Chicken Samoosa Recipe Ingredients:

  1. 200 gm Chicken mince
  2. 1 Finely slice onion
  3. 1 Finely sliced green chili
  4. pinch Nutmeg powder
  5. pinch Caster sugar
  6. 1/2 bunch Fresh coriander
  7. 1/2liter Oil
  8. 12 – 15 Samoosa stripes
  9. 1 tbsp Garlic paste
  10. 1/4 tsp Paprika
  11. to taste Black pepper
  12. to taste Salt

Chicken Samoosa Recipe Method:

In a wok, add 1 tbsp oil and heat on medium flame. Now add 1 tbsp garlic paste, 200 grams minced chicken, salt n black pepper to taste, 1/4 tsp paprika or red chili powder, a pinch of nutmeg powder and a pinch of caster sugar and mix. Cook until minced chicken is tender. Remove from flame and let it cool. Now add a finely sliced onion, a finely sliced green chili and 1/2 bunch fresh coriander and mix well. Put a portion of mince mixture on the samoosa stripe and fold. Repeat the same with all samoosa stripes. In a wok, heat 1/2 liter oil and fry samoosas. Serve hot and delicious samoosas with your favorite dip.
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Garlic Chicken Balls Recipe

Garlic Chicken Balls Recipe Ingredients:

  1. Chicken½ kg
  2. Egg 1
  3. Ginger garlic paste1 tbsp
  4. Capsicum 1
  5. Onion 2
  6. Carrot 1
  7. Tomato 1
  8. Garlic 6 – 7 cloves
  9. Corn flour 3 tbsp
  10. Tomato ketchup 2 tbsp
  11. Chili garlic sauce 2 tbsp
  12. Worchester sauce 2 tbsp
  13. Oyster sauce 1 tbsp
  14. Black pepper powder¼ tsp
  15. White pepper powder¼ tsp
  16. Salt to taste
  17. Oil as required

Garlic Chicken Balls Recipe Method:

  • Cut ½ kg chicken into small cubes, grind together chicken, 1 tbsp ginger garlic paste, salt to taste, ¼ tsp black pepper powder, ¼ tsp white pepper powder and 1 egg in a grinder.
  • Remove mixture in a bowl, make small balls with the mixture.
  • Cut 1 capsicum, 2 onion, 1 carrot and 1 tomato into small cubes.
  • Heat oil in a wok, add in ginger garlic paste and fry well.
  • Then add all the vegetables cut into cubes and prepared chicken balls, fry well.
  • Add 2 tbsp tomato ketchup, 2 tbsp Worchester sauce, 2 tbsp chili garlic sauce, salt to taste, 1 tbsp oyster sauce and a little water. Cook for a few minutes.
  • Dissolve 3 tbsp corn flour into a little water. Add corn flour paste to paste, cook till sauce thickens.
  • Now dish it out and serve hot.

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Chicken Loly Pops Recipe

Chicken Loly Pops Recipe Ingredients:

  • 1/2 kg Chicken Wings
  • 1 cup Gram Flour
  • 1 tsp Salt
  • 1 tsp Red Chili Flakes
  • 1 tsp Crushed Cumin
  • 1 tsp Green chilies chopped
  • 1/4 tsp Turmeric powder
  • 1/2 tsp Red chili powder
  • 1 tbsp Crushed coriander
  • for frying Oil

Chicken Loly Pops Recipe Method:

Form loly pops of chicken wings. Mix salt, red chili powder, red chili flakes, turmeric, crushed coriander, crushed cumin and chopped green chilies with gram flour to make a thick batter. Dip chicken loly pops in this batter and deep fry. Serve Chicken Loly Pops with your favorite salsa.

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Chicken Chapli Kabab Recipe

Chicken Chapli Kabab Recipe Ingredients:

  • 1 kg Chicken mince
  • 1 cup Corn meal
  • 1 bunch Mint leaves
  • 1 Onion chopped
  • 3 Eggs
  • 4 Green chilies
  • 4 Tomato
  • 1 tsp Cumin seeds
  • 1 tsp Whole black pepper
  • 1 tbsp Crushed red pepper
  • 2 tbsp Pomegranate seeds
  • 2 tbsp Whole coriander
  • to taste Salt

Chicken Chapli Kabab Recipe Method:

 Chop 1 kg chicken mince well.Beat 3 eggs well and fry likeomelet. Keep aside.Grind together 2 tbsp whole coriander, 1 tsp black pepperand 1 tsp cumin seeds.In a bowl put together chicken mince, 2 tbsp pomegranateseeds, salt to taste, fried eggs, ground mixture of black pepper, 4 choppedtomatoes, 4 chopped green chilies, 1 chopped onion, 1 bunch of chopped mintleaves, 1 tbsp crushed red pepper and 1 cup corn meal. Mix well and keep asidefor few minutes.Make Pattie and fry in a frying pan with ghee or oil asrequired.

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Sesame Rolls Recipe

Sesame Rolls Recipe Ingredients:

  1. 1 Lemon
  2. 3 Bread slices
  3. 4 Green chilies
  4. 1 cup Boiled Potatoes
  5. 1/2 cup Chicken
  6. 1/2 cup Sesame seeds
  7. 1/2 tsp Salt
  8. 1/2 tsp Garam masala
  9. for frying Oil

Sesame Rolls Recipe Method:

Blend chicken in a food processor. Also add finely chopped green chilies, lemon juice, salt, chaat masala and mashed potatoes to chicken and blend. Crush bread slices and add sesame seeds to it and mix. Form the chicken mixture into rolls, coat with bread crumbs mixture and fry on medium flame. Delicious sesame rolls are ready to serve.

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Mini Apple Triangles Recipe

Mini Apple Triangles Recipe Ingredients:

  1. 2 Apple
  2. 6 – 8 Dates
  3. 1 tbsp Castor sugar
  4. 2 tbsp Raisin
  5. 2 tbsp Chopped walnuts
  6. 2 tbsp Water
  7. 4 tbsp Brown sugar
  8. 6 Frozen Parathas

Mini Apple Triangles Recipe Method:

Add water and sugar to a pan and leave to cook. Also add sliced apples, caster sugar, raisins, chopped walnuts and dates. When the mixture is well combined, take off the flame and let it cool. Cut a portion of fresh or frozen paratha and form into shape of a samoosa; filling in with prepared mixture. Delicious Mini apple triangles are ready

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Qeema Matar Pulao Recipe

Qeema Matar Pulao Recipe Ingredients:

  1. Rice300 gm
  2. Mince300 gm
  3. Peas200 gm
  4. Potatoes2
  5. Whole black lentil100 gm
  6. Onion1
  7. Star anise4
  8. Green chilies4
  9. Ghee½ cup
  10. Ginger garlic paste2 tbsp
  11. Saltto taste
  12. Button red chilies6 – 8
  13. Wateras required

Qeema Matar Pulao Recipe Method:

  • Heat ½ cup ghee in a pan, add in 2 tbsp ginger garlic paste and fry well.
  • Then add 4 chopped green chilies, 6 – 8 button red chilies and 4 star anise. Fry well for 2 – 3 minutes.
  • Now add 2 boiled chopped potatoes, 200 gm boiled peas and 100 gm boiled black lentils, mix well and cook for 2 – 3 minutes.
  • Add 1 ½ glass of water, cook till it comes to a boil. Add in 300 gm soaked rice.
  • Cook till rice comes on top. Then simmer on low flame for 8 – 10 minutes.
  • Dish it out, serve hot.
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Chana Fry Kabab Recipe

Chana Fry Kabab Recipe Ingredients:

  1. Chickpeas 1 ½ cup
  2. Capsicum half
  3. Onion 1
  4. Tomato 1
  5. Coriander leaves¼ bunch
  6. Mint leaves¼ bunch
  7. Green chilies 3
  8. Salt to taste
  9. Crushed red pepper½ tsp
  10. Cumin seeds½ tsp
  11. Coriander powder½ tsp
  12. Dry mango powder½ tsp
  13. Egg 1
  14. Gram flour 3 tbsp
  15. Oil for fry

Chana Fry Kabab Recipe Method:

  • Finely chop half capsicum, 1 onion, 1 tomato and 3 green chilies.
  • Boil 1 ½ cup chickpeas and the grind finely.
  • In a bowl mix together boiled mashed chickpeas, all the chopped vegetables, ½ tsp cumin seeds, ½ tsp coriander powder, ½ tsp crushed red pepper, salt to taste, ½ tsp dry mango powder, 1 egg and 3 tbsp gram flour.
  • Mix very well, make patties with the mixture, then shallow fry the patties with oil as required until golden brown and crisp.
  • Serve with any dip.
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Thursday, 18 July 2013
Nandos Grilled Chicken Recipe

Nandos Grilled Chicken Recipe Ingredients:

  1. Chicken 1 kg with skin cut into 4 tikka pieces
  2. Soya sauce 2 tbsp
  3. Black pepper ¾ tsp
  4. Garlic paste 2 tsp
  5. Wooster sauce 2 tbsp
  6. Oil 4 tbsp
  7. Lemon juice 4 tbsp
  8. Salt 1 tsp leveled
  9. Paprika 1 ½ tbsp
  10. Peri peri sauce 3 tbsp
  11. Meat tenderizer 1 tsp

Nandos Grilled Chicken Recipe Method:

Marinate chicken with Soya sauce 2 tbsp, Black pepper ¾ tsp, Garlic paste 2 tsp, Wooster sauce 2 tbsp, Oil 4 tbsp, Lemon juice 4 tbsp, Salt 1 tsp leveled, Paprika 1 ½ tbsp, Peri peri sauce 3 tbsp, Meat tenderizer 1 tsp for 2 hours, grill chicken pieces in a preheated oven for 20 minutes, remove in a frying pan with its marinade, pan fry for 8 to 10 minutes till light golden, serve with fries.

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Spicy Fried Chicken Recipe

Spicy Fried Chicken Recipe Ingredients:

  1. Chicken boneless ½ kg cut in thick strips
  2. Vinegar 2 tbsp
  3. Ginger garlic 1 tbsp
  4. Lemon juice 1 tbsp
  5. Egg 1
  6. Bread crumbs as required
  7. Sesame seeds 1 tbsp
  8. Crushed red pepper 1 tsp
  9. Crushed coriander 1 tsp
  10. Crushed cumin ½ tsp
  11. Turmeric ¼ tsp
  12. Chat masala ½ tsp
  13. Gram flour 3 to 4 tbsp

Spicy Fried Chicken Recipe Method:

Mix Vinegar 2 tbsp, Ginger garlic 1 tbsp, Lemon juice 1 tbsp, Egg 1, Crushed red pepper 1 tsp, Crushed coriander 1 tsp, Crushed cumin ½ tsp, Turmeric ¼ tsp, Chat masala ½ tsp, Gram flour 3 to 4 tbsp in a bowl make into a batter, marinate chicken in this batter for 30 minutes, coat in bread crumbs and sesame seeds mixture, deep fry. Serve with tamarind chatni.

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Crab In Chili Garlic Sauce Recipe

Crab In Chili Garlic Sauce Recipe Ingredients:

  1. Crab  ½ kg
  2. Ginger chopped 1 medium piece
  3. Garlic chopped 5 – 6 cloves
  4. Capsicum chopped 1
  5. Carrot chopped 1
  6. Spring onion chopped 3 – 4
  7. Tomato ketchup 2 tbsp
  8. Chili garlic sauce 2 tbsp
  9. Worchester sauce 2 tbsp
  10. Salt to taste
  11. Crushed black pepper ½ tsp
  12. Oil 3 – 4 tbsp
  13. Oil for fry
  14. Flour 5 tbsp
  15. Beaten egg 1
  16. Lemon juice 2 tbsp

Crab In Chili Garlic Sauce Recipe Method:

  • Wash and clean crabs very well. Now break with hammer.
  • Marinate with lemon juice, a little salt, 5 tbsp flour and 1 beaten egg.
  • Heat oil in a wok and deep fry marinated crab till golden brown.
  • In separate wok heat 3 – 4 tbsp oil, add 1 piece of chopped ginger and 5 – 6 cloves of chopped garlic. Sauté till golden brown.
  • Then add in 1 chopped capsicum, 1 chopped carrot, 3 – 4 chopped green chilies and 2 chopped spring onions, fry well for 1 – 2 minutes.
  • Now add 2 tbsp chili garlic sauce, 2 tbsp tomato ketchup, 2 tbsp Worchester sauce, salt to taste and ½ tsp crushed black pepper. Mix well.
  • Lastly add fried crabs and mix, dish it out and serve hot.

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Chicken Nuggets Recipe

Chicken Nuggets Recipe Ingredients:

  1. 500 gm Chicken mince
  2. 1 Onion
  3. 1 Egg
  4. 6 Bread slice
  5. 1 cup Bread crumbs
  6. 1 cup Flour
  7. 1/2 cup Water
  8. 1 tsp Garlic
  9. 1 tsp Salt
  10. 1/4 tsp Black pepper powder

Chicken Nuggets Recipe Method:

In a food processor, chop together 500 gm minced chicken, 6 bread slices, 1 tsp garlic, 1/4 tsp black pepper powder, 1 tsp salt and a chopped onion. Put the minced chicken in a bowl. Take about 1 tbsp of the chicken and shape into nuggets. In a second bowl beat an egg and add mix in 1/2 cup of water. In a third bowl add the bread crumbs.
Dip the nuggets in the beaten egg and dredge in the breadcrumbs .Deep fry the chicken nuggets in batched  for 5-6 minutes until golden brown. Serve it with pequete sauce.

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Cheesy Bread Kabab Recipe

Cheesy Bread Kabab ecipe Ingredients: 

  • Grated cottage cheese  2 packets
  • Bread slices 8-10
  • Red chili flakes 1 tbsp
  • Crushed black pepper 1 tsp
  • Salt to taste
  • Chopped green chilies 4
  • Chopped green coriander 1 bunch
  • Roasted and crushed cumin 1 tsp
  • Soya sauce 1 tsp
  • Egg white 2
  • Oil to fry

Cheesy Bread Kabab Recipe Method:

  1. Remove the corners of the bread slices and soak them in water and 1 tsp soya sauce. After 5 minutes take them out and dry them. Put them in a bowl.
  2. Grate two packets of cottage cheese, add in 1 tbsp red chili flakes, 1 tsp crushed black pepper,4 chopped green chilies and 1 bunch chopped green coriander.
  3. Make a mold of bread mixture and fill in with cheese mixture. Make cutlets of out it.
  4. Dip it in egg white and deep fry it till they are golden brown.
  5. Serve then with tomato ketcup.

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Best Ever American Burgers Recipe

Best Ever American Burgers Recipe Ingredients:

  • Mince 300 gm
  • Onion 1 small chopped
  • Ginger garlic 1 tsp
  • Ground cumin1 tsp
  • Ground coriander1 tsp
  • Ketchup 1 tbsp
  • Wooster sauce 1 tbsp
  • Mustard paste 1 tsp
  • Mixed herbs 1 tsp
  • Salt and black pepper ¾ tsp each
  • Egg 1
  • Bread slice 1 soaked and squeezed in milk
  • Dry flour as required
  • Oil for frying
  • French fries to serve
  • Onion rings to serve
  • Tomato slices to serve
  • Jerkins to serve
  • Burger buns 4
  • Mayonnaise to spread
  • Salad leaves

Best Ever American Burgers Recipe Method:

  1. Heat 1 tbsp oil in a frying pan, fry chopped onion for 5 minutes until soft, remove and cool, in a chopper add mince, garlic, all the spices, ketchup, Wooster sauce, herbs, egg, soaked bread and the cooled onions, chopperize well until smooth, remove. Sprinkle flour on table, shape the mixture into 4 burgers, pan fry for 5 minutes on each sides.
  2. To assemble
  3. Heat burger buns, spread with mayonnaise, top with salad leaves, burger petty, onion rings, tomato slices, jerkin slice, mustard paste, top with buns, serve with fries.

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Spicy Fish Stick Recipe

Spicy Fish Stick Recipe Ingredients:

  • Boneless fish 500g
  • Egg white 2
  • Corn flour 1tbsp
  • Ginger garlic paste 1tbsp
  • Red chili powder 1tbsp
  • Turmeric 1/2tsp
  • All spice powder 1/2tsp
  • Nutmeg 1/3tsp
  • Fenugreek seed powder              1/3tsp
  • Lemon juice 2tbsp
  • Flour 2tbsp
  • Food color a pinch
  • Oil for frying
  • Salt  as required

Spicy Fish Stick Recipe Method:

  1. To prepare the marinade mix together  2eggw hites,1tbspcorn flour,1tbsp ginger garlic paste,1tbsp red chili powder,1/2tsp turmeric,1/2tspall spice powder,2tbsp flour,2tbsp lemon juice,1/3tsp fenugreek seed powder, a pinch yellow food color and salt as required.
  2. Cut the fish into even thin fingers and marinate with the prepared marinade for half an hour
  3. Heat oil in a wok and deep fry 4-5 fish fingers at a time until golden brown on each side.
  4. Place on an absorbent paper to drain the oil and serve with your favorite sauce

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Crispy Baked Drumsticks Recipe

Crispy Baked Drumsticks Recipe Ingredients:

  • Chicken drumsticks ½ kg
  • Crushed garlic 1 tsp
  • Oil 2 tbsp
  • Chili powder 1 tsp
  • Allspice 1 tsp
  • Lemon juice 2 tbsp
  • Salt 1 tsp
  • Black pepper ½ tsp
  • Chili powder 1 tsp
  • Bread crumbs as required
  • Baking powder ½ tsp

Crispy Baked Drumsticks Recipe Method:

  1. Prick drumsticks well, marinate drumsticks with salt, pepper, allspice, garlic, chili powder and lemon juice, in another bowl mix baking powder, bread crumbs and extra chili powder, coat marinated drumsticks with this mixture, place on a baking sheet, drizzle with melted butter, bake in a preheated oven for 30 minutes, serve with garlic bread and garlic chatni.
  2. Ingredients for garlic chatni
  3. Yogurt   1 cup
  4. Garlic paste        ½ tsp
  5. Salt and white pepper   ¼ tsp each
  6. Method
  7. Mix altogether

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Hot Spicy Chicken Recipe

Hot Spicy Chicken Recipe Ingredients:

  • Chicken boneless 800gm
  • Carom seeds 1 tsp
  • Cream cheese 100 gm
  • Cream ½ cup
  • Yogurt 300 gm
  • Lemon juice 2 tbsp
  • Ginger paste 1 tbsp
  • Garlic paste 1 tbsp
  • Turmeric 1 tsp
  • All spice powder 2tsp
  • Salt to taste
  • Oil 2 cup
  • Onion 1
  • Tomatoes 1

Hot Spicy Chicken Recipe Method :

  1. Marinate 800g boneless chicken with 2tbsp lemon juice, salt as required and 1/2tbsp turmeric. Leave for half an hour
  2. Heat 2 cups of oil in a wok and fry 1 chopped onion until light brown
  3. . Add 1 tbsp ginger paste, 1tbsp garlic paste and fry.
  4. Now add 1 chopped tomato, salt a srequired,1/2tsp turmeric, 2tsp all spice powder. Cook for 2-3 minutes or until the tomatoes are tender
  5. Mix in the chopped coriander and the marinated chicken. Add around ½ cup of water, cover and reduce the flame to a simmer. Cook for 10-15 minute

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Chicken Ghee Roast Recipe

Chicken Ghee Roast Recipe Ingredients:

  • Chicken                (12 pieces) 1
  • White vinegar ½ cup
  • Ginger garlic paste 1 tbsp
  • Degi Red chilies 4
  • Crushed black pepper 1 tsp
  • White cumin seeds ½ tbsp
  • Cinnamon (roasted) 1 piece
  • Salt to taste
  • Lemon juice ½ cup
  • Clarified butter 1 cup

Chicken Ghee Roast Recipe Method:

  1. Wash the chicken pieces and add in ½ cup white vinegar, salt and 1 tbsp ginger garlic paste. Cook the chicken in its own water till the water dries. Now boil 4 degi chilies in some water and along with some white vinegar. When its color starts changing add in 1 piece of cinnamon and grind it. Then add in 1 tsp crushed black pepper and ½ tbsp crushed and roasted cumin seeds. Put the grinded masala in the wok and add in 1 cup clarified butter. Cook it. Fry the chicken separately and add it in the cooked mixture. Then add in lemon juice and cook it for 5 minutes more. Simmer and chicken ghee roast is reday to serve.

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Chicken Tikka Karhai Recipe

Chicken Tikka Karhai Recipe Ingredients:

  • Chicken 1 kg made into 4 pieces and give cuts
  • Ginger garlic paste 1 tbsp
  • Yogurt ½ cup
  • Tomato chopped 1
  • Cumin roasted and crushed 1 ½ tsp
  • Coriander roasted and crushed 1 ½ tsp
  • Salt 1 tsp heaped
  • Black pepper crushed 1 tsp heaped
  • Red pepper 1 tsp
  • Ginger sliced 2 tbsp
  • Green chilies whole 12 deep fried and remove

Chicken Tikka Karhai Recipe Method:

  1. Heat oil fry chicken pieces for 10 minutes and remove, in the same oil add tomatoes, ginger garlic paste, cumin crushed, coriander crushed, black pepper crushed, red pepper crushed, salt and fry all for 5 minutes add fried tikka pieces leave it on dum for 30 minutes. Lastly add ginger and fried green chilies.

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Peshawari Murgh Masala Recipe

Peshawari Murgh Masala  Recipe Ingredients:

  • Boneless chicken500 grams
  • Small sized onion1
  • Tomato4
  • Green chilies4-5
  • Ginger garlic paste2 tbsp
  • Black cardamom1
  • Cinnamo1 piece
  • Whole cumin½ tsp
  • Cloves2
  • Tomato paste1 tbsp
  • Salt1tsp
  • Red chili powder1 tsp
  • Turmeric½ tsp
  • Tara garam masala1tsp
  • Fenugreek seeds2tsp
  • Green coriander 2tbsp
  • Oil½ cup

Peshawari Murgh Masala  Recipe Method:

  1. Heat oil in a pan, sauté 1 small sized onion, 1 black cardamom and 1 cinnamon.
  2. Now add 500 grams of chicken and allow cooking until light brown.
  3. Then add 2 tbsp garlic ginger paste,4 tomatoes,1/2 tsp whole cumin ,2cloves ,6-8 whole black pepper corns,1tsp salt,1/2 tsp turmeric powder ,1tsp crushed red chili ,1tsp of tara garam masala ,1tbsp tomato paste and green chilies.
  4. When gravy leaves oil then add 2 tsp of fenugreek seeds and keep on simmer for 2-3 min.
  5. Garnish with green coriander and serve.

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Afghani Chicken Recipe

Afghani Chicken Recipe Ingredients:

  • Chicken 1 kg 16 pieces
  • Yogurt 1 cup
  • Cream ½ cup
  • Khoya 2 tbsp
  • Ginger garlic paste 1 tbsp
  • Green chilies 1tbsp grinded
  • Brown onion grinded 4 tbsp
  • Chili sauce 1 tbsp
  • Chili garlic sauce 1 tbsp
  • Cashew nuts grinded 2 tbsp
  • Turmeric ½ tbsp
  • Roasted crushed cumin 1 ½ tsp
  • Whole mixed spices 1 tbsp
  • Tomatoes 3 blended
  • Saffron pinch
  • Cheddar cheese grated 2 tbsp
  • Crushed red pepper 1 tsp
  • Salt 1 tsp
  • Oil ¼ cup

Afghani Chicken Recipe Method:

  1. Heat oil fry chicken light golden add whole spices then add grinded green chilies, ginger garlic paste, turmeric, crushed red pepper, salt and cumin crushed, fry well with half cup water till chicken tender, add blended tomatoes, add yogurt, khoya, cover and cook for awhile lastly add chili sauce, cashew nut grinded, cheddar cheese and saffron, cook till oil comes on top. Serve with nan.

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Spicy Bbq Short Ribs Recipe

Spicy Bbq Short Ribs Recipe Ingredients:

  • Beef/mutton1kg
  • Tomato ketchup ½ cup
  • Vinegar ¼ cup
  • Salt1tsp
  • Crushed red chili 1tsp
  • Honey2tbsp
  • Ginger powder¼ tsp
  • Garlic1tsp
  • Soya sauce1tbsp
  • Oil2 tbsp
  • For boiling ribs
  • Bay leaf            1
  • Cinnamon2-3
  • Cloves2-3
  • Tara garam masasla½ tsp

Spicy Bbq Short Ribs Recipe Method:

  1. Boil 1 kg mutton/beef in 1 bay leaf, 1 cinnamon,1/2 tsp of tara garam masala and 2-3 cloves to make meat tender.
  2. Now mix ½ tomato ketchup,1/4 vinegar,1tsp of crushed red chili ,2 tbsp of honey,1/4 tsp ginger powder,1tsp of garlic powder ,1tbsp of soya sauce and 2 tbsp of oil in a bowl.
  3. Then dip the ribs in prepared mixture and allow grilling.
  4. Delicious spicy bbq short ribs is ready to serve

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