Published on: 11/7/2015IST

It’s a misconception that healthy food is boring. “With creative thinking, you can recreate authentic dishes into healthy options. Just a few changes in cooking techniques, mediums and ingredients and you can enjoy a tasty and healthy dish”, points International Masterchef Milind Sovani. Milind further shares 20 healthy weight loss meal recipes that will satiate your hunger and keep extra calories at bay.

1. Spicy south-western black bean chili

Ingredients 
1.    2 teaspoons olive oil
2.    1 large chopped onion (about 1 1/2 cups
3.    1 cup jalapeno, seeded and chopped
4.    1 large garlic clove, finely chopped
5.    2 tablespoons chili powder
6.    1 teaspoon ground cumin
7.    4 (32 ounces) boxed roasted red pepper and tomato soup
8.    2 (15.5 ounce) cans black beans, rinsed and drained
9.    1/4 cup reduced-fat sour cream
10.    1/4 cup chopped fresh cilantro
11.    1/2 cup firm-ripe diced peeled avocado Cilantro sprigs (optional)

Method 
1.    Heat the oil in a large saucepan over medium-high heat; add the onion and jalapeño; cook, stirring until softened (about 3 minutes). Stir in the garlic, chili powder, and cumin; cook 1 minute. Stir in soup and black beans; simmer 5 minutes. Stir in the chopped cilantro. 
2.    Ladle soup into bowls; top with 1 tablespoon of sour cream, avocado, and cilantro sprigs, if desired.

2. Summer succotash with chicken

Ingredients

1.    1 tablespoon vegetable oil 
2.    3 cups fresh corn kernels (about 6 ears)
3.    1 1/2 cups chopped onion 
4.    1/2 cup chopped red bell pepper 
5.    1 1/2 teaspoons Old Bay seasoning
6.    1/2 teaspoon dried thyme leaves, crushed
7.    1/4 teaspoon salt
8.    1/8 teaspoon freshly ground black pepper
9.    4 garlic cloves, minced
10.    1 cup frozen baby lima beans, thawed
11.    1 cup fat-free, less-sodium chicken broth 
12.    2 cups chopped skinless, boneless rotisserie chicken
13.    1 cup grape or cherry tomatoes, halved 

Method 
1.    Heat oil in a large nonstick skillet over medium-high heat. 
2.    Add the corn, onion, bell pepper, Old Bay seasoning, thyme, salt, black pepper, and garlic; sauté 4 minutes or until onion is tender.
3.    Add beans and broth. Bring to a simmer; cook 2 minutes, stirring frequently. Reduce heat to low. 
4.    Add chicken and tomatoes; cook 5 minutes or until chicken is thoroughly heated, stirring occasionally.

3. Sunflower lentil spread

Ingredients 
1.    1 (15-ounce) can lentils, rinsed and drained
2.    1 tablespoon lemon juice
3.    1/4 teaspoon salt
4.    1/4 teaspoon pepper
5.    2 tablespoons sunflower seeds
6.    1 celery stalk, finely diced
7.    1 scallion, finely diced
8.    2 tablespoons chopped fresh parsley
9.    2 pitas, halved

Method 
1. Combine lentils, lemon juice, salt, and pepper in a blender; process until smooth.
2. Stir in sunflower seeds, celery, scallions, and parsley.
3. Microwave pita at HIGH 1 minute. Serve with spread.

4. White bean & herb hummus with crudités

Ingredients 
1.    1/4 cup canned white beans, rinsed and drained
2.    1 tablespoon chopped chives
3.    1 tablespoon lemon juice 
4.    2 teaspoons olive oil
5.    Assorted raw vegetables, such as chopped broccoli florets, sliced green and red peppers, and baby carrots 

Method 

1. Combine beans, chives, lemon juice, and oil in a small bowl. Mash with a fork until smooth.
2. Serve with 1/2 cup raw vegetables, such as cucumbers, carrots, sugar snap peas, bell peppers, broccoli, and grape tomatoes.

5. Adai

Ingredients

1.    2 Tbsp rice (chawal) 
2.    3 Tbsp masoor dal (split red lentil) 
3.    3 Tbsp green moong dal (split green gram) 
4.     1 Tbsp urad dal (split black lentils) 
5.    1 Tsp fenugreek (methi) seeds 
6.    A pinch of asafoetida (hing)
7.    2 Green chillies , finely chopped 
8.     ½ Tsp grated ginger (adrak)
9.    2 Tbsp finely chopped coriander (dhania) 
10.     2 Tsp oil 
11.    Salt to taste
12.     4 Tbsp garlic tomato chutney

Method 
1.    Wash and soak the rice, dals and fenugreek seeds in water in separate vessels for 2 hours. Drain and keep aside.
2.    Combine the rice, dals, fenugreek seeds and asafoetida along with enough water and blend in a mixer to a smooth paste.
3.    Add the green chillies, ginger, coriander, salt and a little water if required and mix well.
4.    Heat a non-stick pan and grease it lightly with oil.
5.    Spread 2 tablespoons of the batter to form an adai of 100 mm (4") diameter.
6.    Cook on both sides till golden brown using a little oil.
7.    Repeat with the remaining batter to make 7 more adais.
8.    Serve hot with garlic tomato chutney.

6. Asparagus soup

Ingredients 
1.    1 cup chopped asparagus 
2.    2 tsp oil 
3.    ½ cup chopped onions 
4.    1/2 cup peeled and chopped potatoes
5.    1 1/2 cups vegetable stock 
6.    1/2 cup low-fat milk 
7.    Salt to taste 
8.    Freshly ground black pepper (kalimirch) powder
9.    To serve: chopped asparagus

Method 
1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
2. Add the potatoes, asparagus and vegetable stock and bring to boil. Cover and cook on a slow flame for 8 minutes or till the potatoes are cooked.
3. Allow the mixture to cool slightly and then blend in a mixer to a smooth puree using 2 cups of water.
4. Transfer the purée back into the deep non-stick pan, add the milk, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
5. Serve hot with asparagus.

7. Baby corn palak

Ingredients
1.    Roasted onions , roughly chopped - 2 
2.    Tsp grated ginger (adrak) – 1
3.    Slit green chilli , roughly chopped -1 
4.    Cup blanched spinach (palak) - 3/4 
5.    Tbsp fresh low fat curds (dahi) - 2 
6.    Tbsp low fat milk - 2 
7.     Baby corns , blanched and cut - 7 to 8  
8.    A pinch of turmeric powder (haldi)
9.    Tsp dried mango powder (amchur) - 1 
10.    Tsp garam masala - 1/4 
11.    Tsp dried fenugreek leaves (kasuri methi) , roasted - 1/2 
12.     Salt to taste


Method
1.    Heat a non-stick kadhai on a medium flame and when hot, add the onions, ginger and green chillies.
2.    Dry roast for 2 to 3 minutes while stirring continuously.
3.    Add the spinach, curds, milk and ½ cup of water and blend in a mixer to a smooth paste.
4.    Pour the mixture back into the kadhai, add the baby corn, turmeric powder, dry mango powder, garam masala, dried fenugreek leaves, salt and ½ cup of water and bring to boil.
5.    Simmer for 4 to 5 minutes and serve hot.

8. Banana & almond butter toast

Ingredients 
1.    1 tablespoon almond butter
2.    1 slice rye bread, toasted
3.    1 banana, sliced

Method 
Spread almond butter on toast. Top with banana slices.

9. Banana nut oatmeal

Ingredients 
1.    1/2 cup old-fashioned rolled oats
2.    1 cup water
3.    1 banana, sliced
4.    1 tablespoon chopped walnuts
5.    1 teaspoon ground cinnamon

Method 
Combine oats and 1 cup water in a small microwave-safe bowl. Microwave on high 3 minutes. Top with banana slices, walnuts, and cinnamon.

10. Barley and corn salad

Ingredients

1.    Cup barley (jau) , washed and drained  - 1/4
2.    Tbsp sweet corn kernels (makai ke dane) - 5
3.    Cup chopped red and yellow capsicum - 1/2
4.    Tbsp finely chopped coriander (dhania) - 2
5.    Cup finely chopped spring onions (whites and greens) - 3/4
6.    Tsp roasted cumin seeds (jeera) powder - 1
7.    Tsp lemon juice - 2
8.    Salt to taste

Method 
Combine the barley and sweet corn with 1 cup of water in a pressure cooker and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Drain and keep aside to cool slightly. Combine all the other ingredients including cooked barley- sweet corn in a bowl and toss well. Refrigerate it for at least 1 hour and serve chilled.

11. Barley and moong dal recipe

Ingredients

1.    Cup barley (jau) , soaked for 30 minutes and drained - 1/2 
2.    Cup yellow moong dal (split yellow gram) - 1 
3.    Tsp olive oil - 2 
4.    Tbsp cumin seeds (jeera) - 1/2 
5.    Tsp asafoetida (hing) - 1/4 
6.    Tsp turmeric powder (haldi) - 1/4 
7.    Tsp finely chopped green chilies - 1 
8.    Salt to taste


Method 
1.    Heat the olive oil in a pressure cooker and add the cumin seeds.
2.    When the seeds crackle, add the asafetida and turmeric powder and sauté on a medium flame for 10 seconds.
3.    Add the green chilies and sauté on a medium flame for 30 seconds.
4.    Add the barley, yellow moong dal, salt and 4 cups of water mix well and pressure cook for 2 whistles.
5.    Allow the steam to escape before opening the lid.
6.    Serve hot.

12.  BBQ turkey burgers

Ingredients

1.    1 pound ground dark-meat turkey
2.    1 garlic clove, minced
3.    1/2 teaspoon paprika
4.    1/4 teaspoon ground cumin
5.    Pinch of kosher salt
6.    1/4 teaspoon freshly ground black pepper
7.    4 slices sweet onion, grilled
8.    1/4 cup barbecue sauce
9.    4 (1.6-oz) sesame seed buns, toasted

Method
1. In medium bowl, gently mix together turkey, garlic, paprika, and cumin.
2. Form turkey into 4 (4-inch) patties; season with salt and pepper.
3. Heat grill to medium-high; cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns.

13. Bean sprouts and capsicum salads

Ingredients 
1.    Cups bean sprouts - 1 1/2
2.    Cup thinly sliced capsicum - 1/4
3.    Tsp oil - 1 1/2
4.    Tsp finely chopped garlic (lehsun) - 1
5.    Tsp vinegar - 2
6.    Tsp soy sauce - 1
7.    Tsp sugar - 1/2
8.    Tsp chili powder - 1/2
9.    Tbsp coarsely crushed roasted peanuts - 1 1/2
10.    Salt to taste

To garnish
1 Tbsp finely chopped spring onion greens
1 Tbsp finely chopped coriander (dhania)
Method 
1.    Heat the oil in a small non-stick pan; add the garlic and sauté on a medium flame for 15 seconds.
2.    Remove from the flame and keep aside to cool slightly.
3.    Add the vinegar, soya sauce, sugar, chili powder, peanuts and mix well. Keep aside.
4.    Combine the bean sprouts, capsicum, spicy dressing and salt in a bowl and toss well.
5.    Serve immediately or refrigerate for 30 minutes and serve chilled.

14. Beet juice

Ingredients 
1.     Medium sized carrots (unpeeled), cut into pieces - 4  
2.    Medium sized beetroot (unpeeled), cut into pieces - 1  
3.    Medium sized apple (unpeeled), cored and cut into pieces -1  
4.    Crushed ice to serve

Method 

Hopper / juicer
1.    Juice all the ingredients.
2.    Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

Mixer / blender
1.    Blend all the ingredients using little water (if required) till smooth.
2.    Strain the juice using a strainer or a muslin cloth.
3.    Add some crushed ice in 2 glasses and pour the juice over it.
4.    Serve immediately.

15. Black bean and chicken chilaquiles

Ingredients 
1.    Cooking spray
2.    1 cup thinly sliced onion
3.    5 garlic cloves, minced
4.    2 cups shredded cooked chicken breast
5.    1 (15-ounce) can black beans, rinsed and drained
6.    1 cup fat-free, less-sodium chicken broth
7.    1 (7 3/4-ounce) can salsa de chile fresco (such as El Pato)
8.    15 (6-inch) corn tortillas, cut into 1-inch strips
9.    1 cup shredded queso blanco (about 4 ounces)

Method 
1.    Preheat oven to 450°.
2.    Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. 
3.    Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.
4.    Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. 
5.    Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.

16. Breakfast barley with banana & sunflower seeds

Ingredients

1.    2/3 cup water
2.    1/3 cup uncooked quick-cooking pearl barley
3.    1 banana, sliced 
4.    1 tablespoon unsalted salted sunflower seeds
5.    1 teaspoon honey

Method 
Combine 2/3 cup water and barley in a small microwave-safe bowl. Microwave on HIGH for 6 minutes. Stir and let stand 2 minutes. Top with banana slices, sunflower seeds, and honey.

17. Broccoli & feta omelet with toast

Ingredients 
1.    Cooking spray
2.    1 cup chopped broccoli
3.    2 large eggs, beaten
4.    2 tablespoons feta cheese, crumbled
5.    1/4 teaspoon dried dill
6.    2 slices rye bread, toasted

Method 
Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

18. Brown rice pulao

Ingredients

1.    Brown rice - 500 gms
2.    Olive oil - 30 ml
3.    Mix vegetables - 200 gms
4.    Ginger/garlic paste - 10 gms
5.    Green cardamom whole - 4
6.    Bay leaf - 2
7.    Cloves    - 8
8.    Cumin seeds- 5 gms
9.    Turmeric powder- ½ teaspoon
10.    Mint leaves chopped-5 gms
11.    Green corriander chopped - 5 gms
12.    Salt- to taste
13.    Water - 1 litre


Method
1.    Soak the rice for half an hour and drain
2.    Heat oil in a deep vessel add in the cumin and let it crackle
3.    Add in the whole spices and saute for few seconds
4.    Add in the ginger garlic paste , saute well and add in the turmeric powder and vegetable, mix well
5.    Add in the rice, saute well till  each grain is seperated
6.    Add in hot water, add in the mint ,cover with a lid and cook till all the water is absorbed and the rice is well cooked.
7.    Serve hot, garnished with chopped corriander.

19. Carrot corriander soup

Ingredients
1.    Carrots- 400 gm. (grated)
2.    Fennel seeds - 1 tsp.
3.    Oil - 2 tbsp.
4.    Pepper corn - 15 
5.    Onion (Chopped)-1
6.    Salt - to taste
7.    Water - 6 cup.
8.    Bay leaf - 2 no.
9.    Cream - 2 tbsp.
10.    Chop Green coriander-1 small bunch   

Method
1.    Heat oil in a pan, add pepper corn, bay leaf & fennel.
2.    Add onions and sauté till light brown.Add grated carrot & water, cook the above mixture. Once the carrot is cooked, cool it.
3.    Make puree in a mixer. And store it in the fridge.
4.    When ready to eat  heat the mixture in a pan, add seasoning, adjust consistency, add in the chopped coriander and boil.
5.    Stir in the cream simmer & serve hot.
6.    Serve it with garlic toast. A soup, salad and garlic toast is an ideal meal for weight watchers.

20. Chocolate-dipped banana bites

Ingredients

1. 2 tablespoons semisweet chocolate chips
2. 1 small banana, peeled and cut into 1-inch chunks

Method 
Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.

21. Corn and green pea soup

Ingredients 
1.    1 cup sweet corn (makai ke dane)
2.    2 cups fresh green peas
3.    1/2 onion, chopped
4.    1 tsp oil
5.    Salt to taste

For serving 
1.    1 tsp chopped coriander (dhania)
2.    1/4 cup low fat milk
3.    1 tsp chopped mint leaves (phudina)

Method  
At first combine the corn, peas, garlic, onion, salt and 5 cups of water and simmer for 15 minutes, cool and blend in a mixer to get a smooth purée. Just before serving, add the coriander, milk, mint and salt and bring to a boil. Serve the soup hot.

11/13/2015 | | Permalink