Egg White Scrambled

Ingredients

  • Egg white - 4
  • Milk – 2 tbsp.
  • Salt – as per taste
  • Pepper - as per taste
  • Whole wheat/multigrain toasts – 2 slices

Method

  • Scrambled eggs are made by mixing eggs together with milk. Crack the eggs into a medium mixing bowl.
  • This is best done by first cracking each egg, one at a time, into a small bowl before .
  • Add milk and salt.
  • Measure the milk carefully, as cooked egg will only hold a certain amount of liquid and too much will cause the egg to "weep" moisture.
  • Do not cook on heat that is too high, as this will cause the eggs to stick to the pan and become flaky and dry.
  • Adding one teaspoon of oil in the pan, add the egg mixture to the frying pan and cook over medium heat for 30 seconds. Soft folds of cooked egg will begin to develop.
  • Repeat the pushing action with the spoon every 10 seconds (or slow count to 10), including around the pan edge to prevent the egg mixture sticking.
  • Cook for 2 minutes or until about three-quarters of the mixture is cooked and one-quarter is still liquid.
  • Remove the pan from heat, spoon the eggs onto the toast and serve immediately.

Egg White Bhurji

Ingredient

  • Grated ginger - 1 tsp
  • Onion, finely chopped - 1 small
  • Green capsicum, finely chopped - ½ small
  • Green chillies, finely chopped - 1
  • Tomato, finely chopped - 1 small
  • Egg whites - 4
  • Pav bhaji masala - 1 tsp
  • Turmeric powder - 1/4th tsp
  • Salt - to taste
  • Oil - 1/2 tsp
  • Coriander leaves, finely chopped - 1 tbsp

Method

  • In a large bowl, break one egg at a time and whisk the egg whites together until light and fluffy. 
  • To the egg mixture, add in, the salt, pav bhaji masala and turmeric powder. Whisk well until all the ingredients are well combined. 
  • Preheat a wok on medium heat. To this add oil, grated ginger, chopped onions, finely chopped capsicum and green chillies. 
  • Saute the ingredients until the onions and capsicum are soft and tender. Once soft and tender, we will add in the chopped tomatoes.
  • Then saute the ingredients until the tomatoes are lightly softened. Keep stirring the mixture continuously until you begin to see the eggs coming together and forming a crumbly texture. 
  • Continue to stir until the egg is cooked well.Transfer the egg bhurji to the bowl and garnish with freshly chopped coriander leaves and serve.

Egg Scrambled with Spinach

Ingredients

  • Egg white - 4
  • Milk – 2 tbsp.
  • Salt – as per taste
  • Pepper - as per taste
  • Whole wheat/multigrain toasts – 2 slices

Methods

  • Scrambled eggs are made by mixing eggs together with milk. Crack the eggs into a medium mixing bowl.
  • This is best done by first cracking each egg, one at a time, into a small bowl before .
  • Add milk and salt.
  • Measure the milk carefully, as cooked egg will only hold a certain amount of liquid and too much will cause the egg to "weep" moisture.
  • Do not cook on heat that is too high, as this will cause the eggs to stick to the pan and become flaky and dry.
  • Adding one teaspoon of oil in the pan, add the egg mixture to the frying pan and cook over medium heat for 30 seconds. Soft folds of cooked egg will begin to develop.
  • Repeat the pushing action with the spoon every 10 seconds (or slow count to 10), including around the pan edge to prevent the egg mixture sticking.
  • Cook for 2 minutes or until about three-quarters of the mixture is cooked and one-quarter is still liquid.
  • Remove the pan from heat, spoon the eggs onto the toast and serve immediately.

Egg Paratha

Ingredients

  • Whole Wheat flour – 2tbsp
  • Oats pwd – 1 tsp [powder the oats in the mixer]
  • Eggs whites – 1 no.
  • Oil – ½ tsp.
  • Red chilli powder – pinch
  • Pepper powder – pinch
  • Salt – use minimum, to taste

Method

  • Make dough out of whole-wheat flour and oats powder, oil and salt as you would do for any paratha/Roti. 
  • Make dough 30 minutes before and cover it with moist muslin cloth. Beat egg white in a vessel, add pinch of salt, pinch of red chilli powder, pepper powder and beat it. 
  • Take a Ping-Pong ball size lump of dough. Now roll it slightly using dry flour. Now apply little oil over it and fold it in a semi circle shape.
  • Apply very little oil again and fold it along the length and roll it in a triangle shape.
  • Roll it a bit in triangle shape let it be little thicker. 
  • Dip that triangle shape paratha in the egg mixture & put it on the pre-heated tawa, turn it, let it cook from both the sides till it becomes golden brown. Serve hot.

Baked ‘Tomatoes’ & Egg Cup

Ingredient

  • 1 large plum tomato, halved and seeded
  • 2 Tbsp chopped mixed herbs (such as basil, parsley, chives, oregano, or rosemary)2 eggs
  • 2 Tbsp grated Parmesan
  • 2 slices Canadian bacon

Method

  • Heat oven to 450°F. Place tomato halves on baking sheet and season with salt and pepper to taste. Place 1 Tbsp of the herbs inside each half.
  • Crack eggs and gently place in cavity of each tomato. Season with salt and pepper and top with cheese. Add bacon to baking sheet.
  • Bake until eggs are set and bacon is crispy, 6 to 8 minutes. Serve tomatoes topped with bacon.

Slim Chicken / Fish Curry

Ingredients

  • Boneless skinless chicken breasts/ fish, cut into cubes - 100 gms
  • Finely chopped onion - 1 small
  • Garam masala powder - 1 tbsp
  • Dried chilli pepper flakes (or chopped fresh chilli pepper to taste) - 1 tsp
  • Garlic cloves, crushed - 2
  • Chopped pureed tomatoes - 2
  • Salt - use minimum, to taste
  • Pepper - 1 tsp
  • Lemon juice - squeeze as per taste
  • Oil - 1/2 tsp
  • Bell Pepper - To taste
  • Freshly chopped basil - 1 tbsp

Method

  • Cook the chicken until tender.
  • When the chicken is nearly cooked, add the onion, peppers, garam masala, garlic, bell pepper , basil and chilli and stir-fry for a few minutes .
  • Now add the tomatoes, salt and pepper and a dash of lemon juice.
  • Bring to the boil then simmer very slowly for an hour or so until the sauce  is reduced  by half to give a thick consistency and concentrated flavour.
  • Serve hot.

Mangalorean Chicken Curry

Ingredients

  • Chicken – 50g
  • Onions finely chopped – ½
  • Curry leaves – 2-3
  • Turmeric powder – ¼ Teaspoon
  • Tamarind paste - 1 Teaspoon
  • Salt to taste
  • Coconut milk – 10ml + 10ml water
  • Oil – 1 Teaspoon
  • For masala:
  • Onion – ½
  • Garlic chopped - 2-3
  • Dry red chilies – 2-3
  • Black pepper corns crushed - ¼ Teaspoon
  • Cumin seeds – ¼ Teaspoon
  • Coriander seeds – ¼ Teaspoon
  • Cloves - 1
  • Cinnamon - 1" piece

Method

  • Marinate chicken in turmeric powder and half tsp salt for 15 minutes.
  • Prepare the masala.
  • Dry roast methi seeds for 4 minutes on low flame.
  • Next add all the ingredients called for in 'masala' except onion and garlic.
  • Dry roast on low medium flame for 4-5 minutes, mixing them so that they don't burn and roast evenly.
  • Remove the roasted ingredients from the pan and set them aside.
  • In the same pan, add little oil.
  • Add the sliced onions and garlic and saute for 3 minutes. Turn off flame and cool.
  • Grind all the dry roasted ingredients along with onion mixture to a smooth paste adding little water.
  • Set aside.
  • Heat oil in a non-stick pan, add the chopped onions and saute for 7-8 minutes or till lightly browned.
  • Add the chicken and cook on high for 4 minutes. Reduce flame, place lid and cook for another 9-10 minutes. mixing well once in a while.
  • Add the ground masala paste, curry leaves and salt and mix well.
  • Place lid and cook on medium flame for 8-10 minutes.
  • Add ½ cup water and tamarind paste and cook on high flame for 2 minutes.
  • Reduce flame, place lid and simmer till chicken is cooked.
  • Before turning off the flame, add the coconut milk and mix well. Remove to a serving bowl.

Kerala Style Chicken Stew

Ingredients

  • Chicken – 50g
  • Sweet Potato – 10g
  • Carrot – 10g
  • Boiled Green peas – 10g
  • Oil – 1Teaspoon
  • Onion – 10g
  • Ginger chopped – ¼ Teaspoon
  • Garlic chopped – ¼ Teaspoon
  • Green chillies – 2-3
  • Cinnamon (Karugapatta) – ½ " piece
  • Cloves -1-2
  • Cardamom - 1
  • Pepper crushed – ¼ Teaspoon
  • Curry leaves – 2-3
  • Vinegar – ½ Teaspoon
  • Salt as per taste
  • Coconut milk (Thin) – 10ml + water -10ml

Method

  • Cut the chicken into pieces. Wash and clean the pieces.
  • Peel and cut the sweet potato into wedges.
  • Heat oil in pan and gently saute the ingredients onion, ginger, garlic, green chillies, cinnamon, cloves, cardamom, peppercorns and curry leaves until soft and golden.
  • Add the chicken pieces and saute gently.
  • Add vinegar, salt and thin coconut milk.
  • When the meat is half cooked, add the potato wedges, green peas, and carrot.
  • Cover the pan with a well-fitting lid and bring to boil and cook until the meat is tender.
  • Serve hot .

Chicken Salna

Ingreidents

  • Chicken –50g
  • Chilli powder – ¼ Teaspoon
  • Turmeric powder – ¼ Teaspoon
  • Lemon juice – a pinch
  • Salt – as required
  • Oil – ½ Teaspoon
  • To Grind
  • Fennel seeds (Sombu) – ¼ Teaspoon
  • Jeera (Seeragam) – ¼ Teaspoon
  • Peppercorns – ¼ Teaspoon
  • Red chilly – 1 no.
  • For Masala
  • Oil – ½ Teaspoons
  • Onion (chopped) – 10g
  • Garlic (chopped) – ¼ Teaspoon
  • Ginger (chopped) – ¼ Teaspoon
  • Tomato (chopped) –10g.
  • Coriander (for garnish) - few

Method

  • Marinade chicken using turmeric powder, chilli powder, lemon juice, and salt for 30 minutes.
  • In a pan, add little oil and saute onion, ginger, and garlic until onion becomes transparent.
  • Then, add tomatoes saute for 4-5 minutes. Let it cool down. Now, grind the sauted onion-tomato masala along with “To Grind” ingredients to a fine puree.
  • Keep the puree aside.
  • Heat oil in cooker and saute chicken for 2- 3 minutes.
  • Then add the ground mixture and salt. Stir well.
  • Pressure cook for 2 whistles.
  • One the pressure releases, stir well and garnish with coriander leaves.

Chicken Pepper Fry

Ingredients

  • Chicken – 50gms
  • Curry Leaves – 3-4 whole
  • Onions – 20gms
  • Ginger - 1/4th inch, cut into juliennes
  • Garlic – 2-3 cloves, grated
  • Tomato – 50gms, finely chopped
  • Green Chillies - 1, chopped
  • Coriander leaves/Cilantro/Dhonepata – 1 tsp., chopped
  • Black pepper - 1 tsp. fresh coarsely ground
  • Coriander powder – 1 tsp.
  • Cardamom - 1 whole
  • Salt - To taste
  • Oil – ½ tsp.

Method

  • In a kadhai, heat the oil.
  • Add cardamom to oil, when it sputters, add the chopped onions and garlic and ginger.
  • Sauté the onions and chopped green chillies well for 3-4 min on medium heat. Add the curry leaves.
  • Add coriander powder and ground pepper. Continue stirring for 3-4 minutes.
  • Add the chopped tomatoes, and stir fry for 6-7 minutes until tomatoes melt into a paste.
  • To the paste, add the chicken pieces, and coat them well with the masala. Fry on high heat for 6-8 minutes until you see the oil separating from the masala.
  • Reduce heat to medium, cover the pan and cook the chicken to completion. Do not add water unless you have to, and if you do, add warm water.
  • After chicken is cooked, simmer to evaporate any gravy to desired level of dryness. Add the coriander/ cilantro and remove from heat.