Category: 10 minutes or more recipes

CHICKEN TIKKA-जला भुना मस्त मुर्गा

On By lavinamehraIn 10 minutes or more recipes1 Comment


Grilled/Barbecue/Sautéed

SERVES: 3-4

GLUTEN FREE- LOADED WITH PROTEINS -QUICK TO MAKE

COOKING TIME: 10-15 minutes
INGREDIENTS:

750 grams chicken breast cut into pieces
100g yogurt
4 inch frozen garlic or 8 crushed cloves
4 inch frozen ginger or 50 grams freshly grated
1 teaspoon salt
1 teaspoon red chilli powder
1 tablespoon meat masala powder
1/2 teaspoon orange food colour
For stove cooking: 1 tablespoon of sweet chilli sauce or 1 teaspoon of sugar

STEP 1 .Mix all ingredients and add boneless chicken except sweet chilli sauce and/or sugar (if using stove method). Leave it for 30 minutes, to get best flavours, you can choose to marinate it for lesser time or just cook right away.

STEP 2. 

  • On the Stove: Put marinated chicken on a heated pan with one tablespoon of oil, cook for 5 minutes on high heat with lid on and then add one tablespoon of any sweet chilli sauce or half a teaspoon of sugar. Cook for about 5 minutes with lid open on high flame. Chicken will be dry, little burnt and crisp with smokey flavour.
  • On the Barbecue: Put chicken pieces on BBQ sticks and put them on high fire for 5 minutes turning in between.
  • In the Oven-To bake place chicken on silver foil (poke holes in foil cause the chicken will let out water) and put in oven for 20 minutes.

thumb_IMG_0157_1024

Serve with one of the delicious and healthy Yogurt dips

Crazy Spicy Cranberries- फ़िरंगी करौंदे

On By lavinamehraIn 10 minutes or more recipesLeave a comment

Why this recipe?

This is a quick recipe. Unique flavour of spices added to cranberries.

Cranberries are loaded with vitamin C and dietary fibres, calcium and other vitamins. Needless to say cranberries are a known remedy for so many gynaecological problems, so try it if you want to experience a different flavour of the same good old cranberries.

COOKING TIME: 5-8 Minutes

INGREDIENTS:
1 teaspoon cooking oil
250 grams of frozen or fresh cranberries (karonde)
2 inch of frozen green chillies or 4 fresh green chillies
¼ glass of water
1 tablespoon of cumin seeds (jeera)
1/2 tablespoon salt
1 tablespoon sugar
2 teaspoons red chilly powder
IMG_0812STEPS:
Step 1. Put cumin seeds (jeera) in heated oil, sauté for 30 seconds
Step 2. Add all of the rest of ingredients to the pan and cover lid. Keep on heat for 3 to 4 minutes.
Step 3.Open lid and sauté for 1-2 minutes.
Step 4. Enjoy spicy, sweet, sour crazy cranberries.

Healthy Green Beans-फलियाँ आलू

On By lavinamehraIn 10 minutes or more recipesLeave a comment

Why this recipe? why should I try it? How is it green? How am I contributing to making this earth green by following four steps or less recipes?

This recipe is quick, is loaded with dietary fibre, vitamins, minerals, and plant derived micronutrients.

You save:  considerable fuel energy and precious time by using water in the recipe to make the ingredients cook fast. By using alternate high and low heat you get the right colour that appease your eyes and flavour that satisfies your taste buds.

SERVES: 2-3

COOKING TIME: 6-10 minutes

INGREDIENTS:

1 palm sized potato cut in small pieces
500 grams cut french beans (fresh or frozen)
1 teaspoon oil
1 pinch asafoetida powder (hing)- optional
2 teaspoon cumin seeds (jeera)
1 teaspoon red chilli powder
1 teaspoon salt
1 teaspoon turmeric powder (haldi)
1/4 glass of water
1 teaspoon mango powder or lemon juice
1/2 teaspoon all spice (garam masala)

STEPS:
Step 1. Put asafoetida powder and Cumin in heated oil, after 30 seconds add cut potatoes, cut beans, salt, red chilli powder and turmeric.
Step 2. Add 1/4 glass of water, cover the lid and turn heat to high for 3-4 minutes.
Step 3. Turn potatoes around and keep it with lid open on low heat for 2-3 minutes.
Step 4. Add mango powder and garam masala before putting it into serving dish.

HANDY TIPS:IMG_0467
You can replace mango powder with lemon juice.

Cocothai Fish-थाई सब्ज़मछली

On By lavinamehraIn 10 minutes or more recipesLeave a comment

SERVES: 3

GLUTEN FREE, HIGH IN OMEGA 3 FATS AND FIBRE

Why this recipe? How is it green and quick? How am I contributing to making this earth green by following this four steps or less recipe?

It is quicker than a quick recipe.

Using frozen stir fry vegetables, will save 10-12 minutes of your time required to wash, cut, chop veggies. 

By using this recipe you save 10-12 minutes of your precious time that is about 5 to 8% of the total time you spend in kitchen on an average (assuming you spend a total of 2-3 hours in a day in the kitchen)

COOKING TIME: 8-10 minutes

PREPARATION:
Marinate Fish for 10-15 minutes

INGREDIENTS:
For Fish Marination
1 teaspoon of salt
2 teaspoon all-spice (garam masala) or any other spice mix
1 tablespoon lemon juice

For Curry Topping:
2 teaspoon oil (1 for fish,1 for curry)
1 tablespoon of sesame (til) seeds
1 tablespoon Thai curry paste ( Green, Red or Yellow)
1 can of coconut milk
½ teaspoon of red chilli powder
500 grams of mixed frozen vegetables
1 square inch of frozen chopped green chilli (if preferred)

STEP 1. Put sesame seeds in heated oil. Stir for 30 seconds and add thai curry paste to it.
STEP 2. Add coconut milk, thawed frozen vegetables. Keep it on high heat for 2-3 minutes. Let it simmer for 3-4 minutes with lid covered.
STEP 3. On another stove, put marinated fish on to heated oil in a pan and cover the lid. Turn it once after 3-4 minutes while vegetable sauce is cooking on the other stove.
STEP 4. Fish and sauce will be done almost at the same time within 5-6 minutes. Serve sauce over fish. You can chose to garnish it with spring onion, craisins and nuts of your choice.

HANDY TIPS:IMG_0351
1. This preparation can be served as a soup, a topping on grilled veggies or meats or as a curry to go with rice or with roti, naan or bread.
2. Bring your creative side to play and add some flavourful herbs like lemon basil, rosemary, cilantro or dill.

Roast Eggplant Mash (Baingun Bharta)-गुणों वाला बैगुन भर्था

On By lavinamehraIn 10 minutes or more recipesLeave a comment

Why this recipe? How is it green? Am I saving some time by following four steps or less recipes?

GLUTEN FREE, Source of  dietary fibre, vitamins and rich in antioxidants compounds

Using Pre sautéed onions and pre roasted eggplant/Aubergine is saving 15-25 minutes of your time.

You save: 40% of fuel energy and 15-25 minutes of your precious time that is about 8 to 10% of the total time you spend in kitchen on an average(assuming you spend a total of 2-3 hours in a day in the kitchen).

COOKING TIME: 10-15 Minutes with preparation following time saving tips 

INGREDIENTS:
1 teaspoon oil
1 large roasted egg plant, peeled and cut into small pieces
1 big tomato chopped
2 big onions chopped small (and sautéed, if you followed save time for next time tip)
2 inch frozen ginger
1 inch frozen chopped green chilli
1 bay leaf
1 cinnamon stick
1 teaspoon salt
½ teaspoon red chilli powder
1 ½ teaspoon coriander powder
½ teaspoon of mango powder or pomegranate powder
Coriander leaves or spring onion for garnish

STEP 1. Put bay leaf and cinnamon into heated oil, let them get brown and add sautéed onion (If using fresh cut onion , sauté until they are translucent)
STEP 2. Add chopped roasted aubergine, salt, chilli powder and coriander powder
STEP 3. Add chopped tomatoes and sauté until all water from tomatoes dries out
STEP 4. Add pomegranate powder or mango powder before putting it in serving dish.

HANDY TIPS:
Aubergine/eggplant can be roasted right on the stove by putting it on a metal mesh or in the oven. Conventional recipe requires it to be roasted in a clay oven called tandoor. To get the smoky flavour on an oven or stove roasted eggplant, follow the process in smoking hot tip

To ensure energy efficiency and minimize carbon footprint of your cooking, put the eggplant in the oven when you are using the oven for some other baking. Roasted eggplant can be stored in fridge for days before you make the bhartha/Mash.

To save time for this recipe use pre sautéed onions that you stored in your fridge the last the time around. (remember the save time for next time tip)

Luscious Indian baby pumpkin-पश्छिम के बेसनी टिंडे

On By lavinamehraIn 10 minutes or more recipesLeave a comment


SERVES: 2-3

GLUTEN FREE, HIGH IN PROTEIN AND FIBRE

Why this recipe? How is it green? How am I contributing to making this earth green by following four steps or less recipes?

Using Pressure Cooker will take 8-10 minutes whereas it will take 20-25 minutes in a regular pan.

You save: 70% of fuel energy and 10 minutes of your precious time that is about 5 to 8% of the total time you spend in kitchen on an average (assuming you spend a total of 2-3 hours in a day in the kitchen)

This is a completely gluten free recipe that is a delicacy from Western India.

COOKING TIME: 10 minutes

INGREDIENTS:
1 teaspoon oil
2 teaspoons jeera (cumin)
1 pinch of hing (asafoetida powder)
1 big tomato chopped
1 tablespoon besan (chickpea flour)
½ kilo tinda (baby pumpkin), each cut into 4 pieces
1 teaspoons salt
½ teaspoon red chilli powder
½ tablespoon haldi (turmeric powder)
½ teaspoon garam masala (all spice)
1 square inch of frozen chopped green chilli
2 square inch of frozen grated ginger or 25 grams fresh ginger
100 ml or 1/2 glass of water
Dhania (coriander) leaves for garnish

STEP 1. Put asafoetida powder and cumin seeds in heated oil and let it brown.
STEP 2. Add chopped tomatoes and besan (chickpea flour), sauté it with tomatoes for 2-3 minutes for chickpea flour to roast. This will take 1-2 minutes.
STEP 3. Add all of the rest of ingredients and 1/2 glass of water before you close the pressure cooker/pan lid.
STEP 4. Let it whistle 1 time (4-5 minutes) and open the cooker after all steam is released (it might take 5-7 minutes). Add garam masala and coriander leaves as you serve.

HANDY TIPS:baby pumpkin

Asafoetida has a very unique flavour, the recipe will still come out fine, even if you decide not to use it.

Always wait for the steam in pressure cooker to release by itself. This is a safety precaution as well as retains all flavour of the food.

SPICY SWEET SQUASH/PUMPKIN-खट्टा मीठा सीताफ़ल

On By lavinamehraIn 10 minutes or more recipesLeave a comment


SERVES: 3-4

GLUTEN FREE- LOADED WITH VITAMIN A,C and FIBRE -QUICK TO MAKE

COOKING TIME: 8-10 Minutes

INGREDIENTS:

1 teaspoon oil
1 small squash/pumpkin (about 500 grams) cut into 2 inch pieces with skin
1 pinch hing (Asafoetida powder)
2 teaspoons jeera (Cumin)
2 teaspoons methi seeds (Fenugreek)
1 teaspoon crushed saunf (Fennel seeds)
1 teaspoon sugar
1.5 teaspoons salt
1 teaspoons red chilli powder
¼ teaspoon garam masala

 

STEP 1.  Put hing (Asafoetida powder), methi seeds (Fenugreek seeds) and jeera (Cumin seeds) into heated oil, sauté for 20-30 seconds.

STEP 2.  Throw in the cut pieces of squash/pumpkin, sugar, salt, red chilli powder and ¾ cup of water.

STEP 3. Cover the pan and let everything cook until squash turns soft and turns a little dark in colour.

STEP 4.  Add garam masala and serve with coriander leaves garnish

HANDY TIP:thumb_IMG_0138_1024

Asafoetida has a very unique flavour, the recipe will still come out fine, even if you decide not to use it.

You do not have to take the skin off for most sitaphal/petha (in India)(squash/pumpkin in North America) for this recipe, however if you have already used a particular kind of pumpkin that is known for coarse skin, you may remove the skin.

 

Sarson Saag -Mustard/Rapini/Broccoli Medley – प॑जाबी शान-सरसो॑ का साग

On By lavinamehraIn 10 minutes or more recipesLeave a comment

SERVES: 4

GLUTEN FREE- LOADED WITH MINERALS AND FIBRE -QUICK TO MAKE

Why this recipe? How is it green and quick? How am I contributing to making this earth green by following this four steps or less recipe?

Using Pressure Cooker will take 10 minutes whereas it will take 15-30 minutes in a regular pan. 

Using frozen chopped spinach, fenugreek leaves, garlic, green chilli and ginger will save 10-12 minutes of your time.

By using this recipe you save: 50% of fuel energy and 15 minutes of your precious time that is about 5 to 8% of the total time you spend in kitchen on an average (assuming you spend a total of 2-3 hours in a day in the kitchen)

COOKING TIME: 10 Minutes

INGREDIENTS:

1/2 tablespoon oil
1 cinnamon stick (dal chini)
1 star anise (chakraphool)
1 big cardamom (elaichi)
2 bay leaf (tez patta)
1 bunch of mustard (sarson) / rapini leaves (half kilo) or Broccoli florets
10 frozen spinach (palak) pellets (100 grams)
3 frozen fenugreek (methi leaves) pellets (100 grams) or 50 grams of dried fenugreek (methi) leaves
1 large onion – chopped any size
1 large tomato -chopped any size
1 inch frozen crushed green chilli
2 inch frozen garlic or 4 crushed cloves
2 inch frozen ginger or 50 grams freshly grated ginger
1 tea spoon salt
2 teaspoons red chilli powder
2 tablespoons coriander powder
1.5 teaspoons all spice (garam masala)
Butter dollop or butter oil (ghee) for topping (optional).

STEP 1. Put cinnamon stick (dal chini), star anise (chakraphool), big cardamom (eliachi) and bay leaf (tez patta) into heated oil, let them get brown

STEP 2. Add rest of the ingredients except all spice (garam masala) and cook for 2 whistles in cooker or until everything is tender in a pan (about 10-15 minutes).

STEP 3. Remove whole spices and run the hand grinder for 1 to 2 minutes right into the cooker/pan to make it smooth. You can then put the whole spices back in.

Step 4. Add garam masala and let it simmer for 5 minutes until you see that water has evaporated. Add butter or ghee, if desired.

HANDY TIPS:thumb_IMG_0232_1024
As very little oil is used to prepare this recipe, you can add a dollop of butter or butter oil (ghee) when serving.
You can replace the mustard leaves with fresh or frozen broccoli florets or rapini if the mustard leaves are not available. It will give close to the same original sarson saag (Mustard) taste.

BUTTER CHICKEN-मख्खनी मुर्गा बिन मख्खन के

On By lavinamehraIn 10 minutes or more recipesLeave a comment

–
With ready grilled/sautéed/roasted chicken tikka

SERVES: 3-4

GLUTEN FREE- LOADED WITH PROTEINS -QUICK TO MAKE

Why this recipe? How is it green and quick? How am I contributing to making this earth green by following this four steps or less recipe?

Using Pressure Cooker will take 5-7- minutes whereas it will take 15-20 minutes in a regular pan. Using frozen chopped garlic and ginger will save 5-10 minutes of your time.

By using this recipe you save: 50% of fuel energy and 15-20 minutes of your precious time that is about 8 to 15% of the total time you spend in kitchen on an average (assuming you spend a total of 2-3 hours in a day in the kitchen)

Allows you to be creative.  For vegetarian option, you can choose to add cottage cheese, baby potatoes or veggies to substitute chicken.

COOKING TIME: 15-20 minutes

INGREDIENTS:

2 tablespoons oil
1 cinnamon stick (small)
1 star anise
2 green cardamom
5 pieces of cloves
5 medium tomatoes (pureed)
1 inch frozen garlic or 2 fresh crushed cloves
2 inch frozen ginger or 25 grams fresh grated ginger
1 teaspoon red chilli powder
1 teaspoon salt
½ teaspoon sugar
20 cashews or almonds (powdered)
200ml full cream milk
½ kilo grilled boneless chicken/chicken tikka

STEP 1. Put cinnamon stick, star anise, green cardamom, and cloves into heated oil until they get brown

STEP 2. Once spices are brown, add crushed tomato/puree, red chilli, ginger, garlic and sugar and cover the pot. Let it simmer for five minutes, then add powdered nuts with half a glass of water and cover the pressure cooker for 4-5 minutes (or if using a pan for 10-12 minutes).

STEP 3. Remove whole spices and run the hand grinder for 2 minutes right into the pan to make gravy smooth.

STEP 4. Add grilled chicken/chicken tikka (ready made or prepared using Four Steps or Less recipe of जला भुना मस्त मुर्गा (CHICKEN TIKKA) and 1/2 cup of milk to curry as it becomes thick. Let if boil for 5 minutes before you serve. If needed, keep adding milk to get the required density.

Handy Tips:thumb_IMG_0184_1024
1. The quick option is to use already grilled/roasted chicken tikka (or even raw boneless chicken) to add to the butter chicken curry.
2. If using raw chicken, smear cut chicken pieces with meat masala or curry powder, let it rest for 5 minutes and then add to the curry, let it boil for 15 minutes or until the chicken is tender.

 

 

 

Quick Daal Makhani sans butter-बिन मख्खन के दाल माखनी

On By lavinamehraIn 10 minutes or more recipesLeave a comment

SERVES: 4

GLUTEN FREE- LOADED WITH MINERALS AND FIBRE -QUICK TO MAKE

Why this recipe? How is it green and quick? How am I contributing to making this earth green by following this four steps or less recipe?

Using Pressure Cooker will take 30-35 minutes whereas it will take 35-55 minutes in a regular pan. 

Using frozen chopped garlic and ginger will save 5-10 minutes of your time.

By using this recipe you save: 50% of fuel energy and 30 minutes of your precious time that is about 15 to 20% of the total time you spend in kitchen on an average (assuming you spend a total of 2-3 hours in a day in the kitchen)

COOKING TIME: 30-35 minutes

INGREDIENTS:

  • ½ Kg whole black Urad lentil (maa ki daal)
  • 50 grams red kidney beans (optional)
  • 1 teaspoon oil
  • 1 cinnamon stick
  • 1 star anise
  • 1 big cardamom
  • 2 bay leaves
  • 4 onions (about ½ kg)
  • 1 large tomato chopped any size
  • 1 inch frozen crushed green chilli or 2 fresh chillies
  • 2 inch frozen garlic or 4 crushed cloves
  • 2 inch frozen ginger or 50 grams grated fresh
  • 300-400 ml of water
  • 1 tablespoon salt
  • 2 teaspoons red chilli powder
  • 2 tablespoons coriander powder
  • 1.5 teaspoons garam masala
  • 200 ml to ½ litre of milk (2% or 3% preferable)

PREPARATION:
Soak lentil and beans mixed together in hot water overnight.
Chop onions and tomatoes in small pieces.

STEP 1: Put cinnamon, star anise, cardamom, and bay leaves into heated oil for less than a minute until they get brown.
STEP 2: Once whole spices are brown, add the rest of the ingredients except milk and garam masala. Add enough water for it to stay about 2 inches above the level of dal and cook for 4-5 whistles (10-15 minutes) in a pressure cooker (or until everything is tender if using regular pan).
STEP 3: Let pressure in the cooker release by itself. Once the pressure is gone, add milk and garam masala. Let it simmer for 10 minutes, keep adding milk as dal becomes thick over time.

HANDY TIPS:IMG_0146
1. If you are not using a pressure cooker, it may take 25-30 minutes of low heat setting in a pan with the lid on for the dal to become tender.
2. You may want to garnish it with cut fresh coriander leaves and if you don’t care about making it lean (fat free), feel free to add a tablespoon of fresh cream or butter while serving.