Paneer and Tomato Tortilla Bake

This layered tortilla casserole is stuffed with cottage cheese and a rich, thick and creamy mustard-flavoured sauce that adds a pungent flavour to the dish. Truly a party fare!

Preparation Time: 20 mins
Cooking Time: 7 mins
Baking Time:  15 to 20 minutes
Baking Temperature:  200°C (400 ° F)
Makes 4 servings

Ingredients

6 tortillas

For The Filling

1/2 cup grated paneer (cottage cheese)
1/4 cup chopped onions
1 cup chopped tomatoes
1/2 tbsp tomato ketchup
1/2 tsp chilli powder
2 tsp oil for cooking
salt and to taste

To Be Mixed Together For The Mustard Sauce

1/2 cup grated processed cheese
1 tsp dry red chilli flakes (paprika)
2 tbsp fresh cream
2 tbsp thick curds (dahi)
1 tsp butter
1 tsp prepared mustard (rai / sarson) paste
salt and to taste

Other Ingredients

1/4 cup grated processed cheese
butter for greasing

Method 
For the filling

1. Heat the oil in a pan, add the onions and sauté till they turn translucent.
2. Add the tomatoes and cook for 2 to 3 minutes.
3. Add the tomato ketchup, chilli powder, paneer, salt and pepper and mix well. Keep aside.
4. Divide the filling into 4 equal portions. Keep aside.

How to proceed

1. Place one tortilla at the bottom of a 200 mm. (8") diameter greased baking dish.
2. Spread 1 portion of the filling over the tortilla and place another tortilla on it.
3. Spread 2 tbsp of mustard sauce and place another tortilla on it.
4. Repeat the same procedure with the remaining tortillas, filling and mustard sauce. Finish off with the filling as the last layer.
5. Sprinkle cheese on top and bake in a pre-heated oven at 200°c (400°f) for 10 to 15 minutes.
6. Serve hot.

Recipe Source: Paneer and Tomato Tortilla Bake by Tarla Dalal

MODERN "MICROWAVE" COOKING

The microwave oven has revolutionized the way we cook. The fast cooking, fast clean up qualities of microwave cooking fit right into the life styles of today’s busy homemakers. Little wonder then that microwave ovens have now earned a place in thousands of Indian homes. So what is it that makes microwave cooking so special? First, of course, is the speed with which it heats and cooks food. So you cut down on cooking time and seal in the freshness as well.

Microwave cooking also tends to be low-fat and hence is good for calorie watchers. Finally, as you will learn from your own experience, the microwave oven provides a host of new shortcuts and problem solvers for chores such as roasting papads, blanching and steaming vegetables, making popcorn etc. Soggy and soft namkeens and nuts become crisp on microwaving for only a minute.

You will be surprised at the numbers of recipes on Indian food that can be made in the microwave. I would like to share some recipes with you so that you can also be adventurous with the microwave oven. You’ll realise that it goes much beyond the regular reheating of food.



MASALA PEANUTS
Preparation time: 5 minutes. Cooking time: 2 minutes. Makes 1 cup approx.

½ cup Unskinned and salted peanuts
½ cup Bengal gram flour (besan)
2 tsp chilli powder
2 tsp fennel (saunf) powder
1½ tsp black salt (sanchal)
1 tbsp oil
2 to 3 tbsp water


1.Mix all the ingredients together in a bowl ensuring the batter coats the peanuts evenly.
2.On a greased microwave safe plate drop each of the coated peanuts separately and microwave on HIGH for 1½ minutes.
3.Remove and cool. Store in an air-tight container.


PINEAPPLE KESARI

Preparation time: 10 minutes. Cooking time: 9 minutes. Serves 2.

½ cup rawa(semolina)
½ cup pineapple purée
1 cup water
½ cup milk
5 tbsp sugar
a few strands saffron (kesar)
2 tsps ghee
¼ tsp cardamom (elaichi) powder

1In a microwave safe bowl mix together the pineapple purée and 1 tablespoon sugar and microwave on HIGH for 2 minutes.
2.Add the milk, water, remaining sugar and saffron and microwave on HIGH for 2 minutes.
3.In another microwave safe bowl mix together the semolina and ghee and microwave on HIGH for 2 minutes, stirring after every 30 seconds.
4.Add the rawa to the pineapple mixture and microwave for 4 minutes on HIGH, stirring once after 2 minutes.
5.Add the cardamom powder, mix well and serve hot.


SPICY PULAO

Preparation time: 10 minutes. Cooking time: 13 minutes. Serves 4.

1 cup long grained rice
½ cup green peas
½ cup diced carrots
2 tbsp curds
a few mint leaves
2 tbsp ghee
salt to taste

To be ground into a chilli paste
6 Kashmiri chillies
3 cloves garlic (lehsun)
12 mm. (½”) piece ginger (adrak)
2 tsp coriander-cumin seed (dhania-jeera) powder

1. Clean and wash the rice. Soak in lukewarm water for about 10 minutes. Drain and keep aside.
2. In a glass bowl, combine the ghee and the chilli paste and microwave on HIGH for 1 minute.
3. Add the rice, peas, carrots, curds and salt with 2½ cups of hot water. Microwave on HIGH for 12 minutes, stirring twice in between after every 4 minutes.
4. Add the mint leaves and toss lightly.
Serve hot.



DOODHI MUTHIA

Preparation time: 10 to 15 minutes. Cooking time: 9 minutes. Serves 4 to 6.

For the muthias
2 cups white pumpkin (lauki), grated
1 onion, grated (optional)
1 cup whole wheat flour (gehun ka atta)
¾ cup semolina (rawa)
½ cup Bengal gram flour (besan)
2 tablespoons green chilli-ginger paste
½ teaspoon turmeric (haldi) powder
½ teaspoon garam masala
½ teaspoon cumin (jeera) seeds
½ teaspoon fennel (saunf) seeds
juice of 1½ lemons
2 tablespoons sugar
2 to 3 tablespoons chopped coriander
½ teaspoon soda bi-carb
½ teaspoon asafoetida (hing)
4 tablespoons oil
salt to taste

For the tempering
2 teaspoons mustard (rai) seeds
1 tablespoon sesame (til) seeds
½ teaspoon asafoetida (hing)
4 tablespoons oil

For the garnish
2 tablespoons chopped coriander
2 tablespoons grated coconut

For the muthias
1. Strain the liquid out of the grated pumpkin and onion, keeping the liquid aside to use if required to knead the dough.
2. Combine all the ingredients for the muthias in a bowl and knead into a very soft dough adding the strained vegetable liquid if required.
3. Using oiled palms, divide the mixture into 4 parts and roll out into cylindrical rolls approximately 200 mm. (8”) long and 25 mm. (1”) in diameter.
4. Place 2 cylindrical rolls in a greased shallow glass dish and cover with a lid.
5. Microwave on HIGH for 2 minutes. Allow to stand for 1 minute.
6. Repeat steps 4 and 5 to make 2 more rolls.
7. Cool and slice into 20 mm. (¾”) pieces and keep aside.

How to proceed
1. To prepare the tempering, heat the oil in a large pan and add the mustard seeds and sesame seeds. When they crackle, add the asafoetida.
2. Add the sliced muthias, toss well and stir over a medium flame for 2 to 3 minutes.
3. Garnish with the coriander and coconut.
Serve hot with green chutney.

Handy Tip: To check if the muthias are done, insert a toothpick in the centre. If it comes out clean, the muthias are cooked.

Variation: You can use cabbage or fenugreek leaves instead of pumpkin.

FOR MORE RECIPES SIMPLY CLICK ON...http://www.tarladalal.com/SpecialRecipes.asp?id=105

RIGHT WAY TO USE LEFTOVERS

Left with a load of leftovers and don’t know what to do? Don’t despair. Leftovers are something that every cook has to deal with unless she is a particularly adept planner. How often have you been faced with extra chapattis or rice at the end of the day and tucked them into the refrigerator with resignation? And despite your best intentions, have you left them there, only to finally dispose of them in the garbage?

Most of us can’t seem to stretch our imaginations when it comes to making innovative use of leftovers. The trick is to convert them into something that not only looks but also tastes different from the original.

Go ahead, experiment – no one will even realise that your salad wraps and pizza uttapas have their origins in mundane leftovers!

SALAD WRAP

Crispy golden brown croquettes wrapped in whole wheat chapatis.

Preparation time: 15 minutes. Cooking time: 30 minutes. Makes 4 wraps.

4 chapatis
2 tbsp Hot and Sweet ketchup
Oil for cooking

For the salad
½ cup shredded cabbage
½ cup shredded lettuce
½ cup grated carrots
½ cup eggless mayonnaise
Salt to taste

For the paneer croquettes
1/2 cup boiled tender corn kernels, crushed
1 cup boiled and grated potatoes
½ cup grated paneer (cottage cheese)
2 tbsp chopped coriander
2 green chillies, finely chopped
¼ teaspoon garam masala
2 teaspoons lemon juice
2 to 3 tbsp bread crumbs
Salt to taste
Oil for cooking

For the salad
Combine all the ingredients for the salad. Divide into 4 equal portions and refrigerate to chill.

For the paneer croquettes
1.Combine all the ingredients in a bowl and mix well.
2.Divide the mixture into 4 equal portions. Shape each portion into even sized croquettes (cylindrical shapes).
3.Heat a non-stick pan and cook each croquette over a high flame, using a little oil until both sides are golden brown in colour.

How to proceed
1.Place one chapati on a clean dry surface.
2.Spread an even layer of the hot and sweet ketchup on it.
3.Put a portion of salad in the centre of the chapati.
4.Place a paneer croquette on top and roll up tightly.
5.Grill on a sandwich griller using a little oil .
6.Repeat to make 3 more wraps.
Serve immediately.

UTTAPA PIZZA

Pizza gets an Indian makeover and it can also be made on the gas without an oven!

Preparation time: 10 minutes. Cooking time: 20 minutes. Makes 2 uttapa pizzas.

1 cup leftover dosa batter
¼ cup tomato ketchup
2 tbsp tomato chilli sauce
1 cup grated mozzarella cheese
Oil for greasing and glazing

For the topping
6 capsicum rings
6 tomato slices
6 onion rings

1. Heat a non-stick pan on a medium flame and grease it with a little oil.
2. Pour ½ cup of the batter on it in such a way that it forms a 150 mm. (6”) diameter circle.
3. Lower the flame and allow it to cook for 2 to 3 minutes.
4. Spread some tomato ketchup and tomato chilli sauce on it.
5. Top with 3 slices of each of capsicum, tomatoes and onions.
6. Sprinkle half of the cheese on top.
7. Cover with a lid and cook on a low flame 10 to 15 minutes or till the base is evenly browned and the cheese melts.
8. Repeat with the remaining ingredients to make another uttapa pizza.
Serve hot.

The gold nugget of nutrition- "Soyabean"

As health and diet consciousness increases among Indians, the earlier neglected soyabean is now emerging in the limelight! Not surprising, considering its immense nutritional benefits. Soya is often spurned by many because of its rather bland taste, but as you explore the possibilities of including it in your diet, you come to know that it is an extremely versatile ingredient that lends itself to several recipes! In fact, gone are the days when soya was merely used by vegetarians as a substitute for meat, because of its texture and flavour.

Health food stores and other provision stores offer a range of soya products ranging from whole beans, flour, milk, tofu and sauce to textured soya protein in the form of granules and nuggets. These can be used to substitute several fatty products, so as to reduce the calorie count and increase the health benefits of a recipe. Soya bean, because of its high nutrient content and its benefits has become the “gold nugget of nutrition” today.

Besides being loaded with nutrients, soya beans contain certain chemical compounds called ‘Phytochemicals’ (chemicals derived from plants) that are known to play a significant role in fighting cancers, promoting bone health, reducing the risk of cardiovascular disease and controlling blood sugar levels. It can reduce menopausal symptoms too.

Our daily diet can be given a health boost simply by incorporating this nutrition-filled gold nugget and the wide range of its products into vegetables preparations, soups, salads, chapatis, rice preparations etc. If you have been consuming soya beans keep doing so, if not then start now!

You can start with these interesting recipes which are sure to pleasantly surprise you with their taste and well as nutritional benefits….

MUGHLAI TOFU

The magic touch of the Mughals transforms tofu into a royal treat! The white paste is the key ingredient of this delicacy as it imparts the required taste and rich texture. Make sure you soak the seeds in warm water as it softens and forms a smooth paste on grinding. You can also make white paste using cashewnuts, poppy seeds and watermelon seeds if you do not like onions. The spices and pastes used are unique to this gravy… so, go ahead and binge on this rich treat!

Preparation time: 10 minutes. Cooking time: 20 minutes. Serves 4.

½ cup tofu (bean curd/ soya paneer) cubes
¼ cup boiled green peas
¼ cup boiled and cubed carrots

For the white paste (makes approx. ¼ cup)
1 onion, peeled and roughly chopped
2 tsp poppy seeds (khus-khus)
2 tsp watermelon seeds (charmagaz)

For the gravy
2 tbsp soya oil
1 green chili, slit
½ tsp chilli powder
¼ tsp fennel seeds (saunf) powder
1/8 tsp cardamom (elaichi) powder
½ tsp garam masala
Salt to taste
3 tbsp fresh cream (malai)

Other ingredients
2 tbsp chopped coriander (dhania) for the garnish

For the white paste
1.Combine together the onions, poppy seeds, watermelon seeds and ½ cup water and simmer for 8 to 10 minutes or till they become soft.
2.Remove from the flame and keep aside to cool.
3.When cool, blend in a mixer to a smooth paste. Keep aside.

For the gravy
1.Heat the soya oil in a kadhai, add the white paste and green chilli and sauté till the paste turns golden brown in colour.
2.Add the chilli powder, fennel seeds powder, cardamom powder, garam masala and salt and mix well.
3.Cook for 5 minutes while stirring continuously.
4.Add the tofu, green peas, carrots, cream and ¾ cup of water, mix well and cook for another 2 to 3 minutes.
Serve hot garnished with coriander.

HARA BHARA SOYA TIKKIS

The goodness of soya, garlic and spinach is reinforced in these tikkis. Certain compounds in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels.

Preparation Time : 10 minutes. Cooking Time : 20 minutes. Makes 6 tikkis.

¼ cup soya granules, coarsely grinded
1 cup blanched and chopped spinach (palak)
¼ cup chopped coriander
1 teaspoon ginger-green chilli paste
½ teaspoon chopped garlic
2 tablespoons powdered roasted chana dal (daria)
2 tablespoons besan (Bengal gram) flour
Salt to taste

Other ingredients
1 teaspoon oil for cooking

1. Soak the soya granules in lukewarm water for ½ an hour. Squeeze out the water. Keep aside.
2. In a bowl, mix the soya granules with all the other ingredients. Sprinkle a little water and mix well.
3. Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).
4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.
5. Serve hot.

Soya Methi Masala

A low calorie subzi for health freaks! Relish it with phulkas or with any other roti or paratha and cut down on your fat intake. This subzi doles out a double dose of health as it is not only low cal but also made using soya oil, soya granules, fenugreek etc. which are high in vitamin A and calcium. Low fat milk (99.7% fat free) is easily available in the market, however you can make skimmed milk (low fat milk) at home by boiling the milk and removing the cream; repeat this twice and your skimmed milk is ready. Milk helps to pep up the flavour of this dish as well as moistens the subzi. Relish it hot with phulkas, page…. or soya puris, page…. If the subzi becomes dry after some time, add milk and reheat.

Preparation time: 10 minutes. Cooking time: 20 minutes. Serves 4.

1 tbsp soya oil
1 tsp cumin seeds (jeera)
½ cup chopped onions
1 tsp ginger-green chilli paste
1 cup soaked soya granules, page....
1½ cups chopped fenugreek leaves (methi)
½ tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp garam masala
Salt to taste
½ cup boiled green peas
2 tbsp low fat milk (99.7% fat-free readily available in the market)
¼ cup chopped tomatoes and 2 tbsp chopped coriander (dhania) for the garnish

1.Heat the soya oil in a non-stick kadhai and add the cumin seeds.
2.When the seeds crackle, add the onions and ginger-green chilli paste and sauté till the onions turn light brown in colour.
3.Add the soya granules and fenugreek leaves and sauté for 6 to 7 minutes.
4.Add the turmeric powder, chilli powder, garam masala and salt and mix well and cook for 1 minute. Sprinkle a little water if the mixture is dry.
5.Add the green peas and milk, mix well and cook for another minute.
Serve hot garnished with tomatoes and coriander.

Mini meals for litle tots

"Mini meals for your little tots"

Snacks are mini-meals that help keep us going until lunch or dinner. Children seem more inclined to snacking than adults and can often get addicted to a range of tasty but distinctly unhealthy snacking options such as chips, cookies and aerated drinks. Most mothers today find it really difficult to ensure that their kids eat a selection of healthy snacks. However, weaning children off unhealthy snacking is not so difficult – all it requires is a little advance planning, and the time and patience to replace store-bought goodies with homemade nutritious ones.

So what makes a good snack? According to me, a good snack is one that is well balanced and nutrient-dense. This means that each bite contributes to the child's intake of healthy foods. Six nutrients are needed to maintain a growing and healthy body - carbohydrates, protein, fat, minerals, vitamins and water. To meets a child’s requirement of these nutrients just ensure a healthy blend of food groups like cereals, pulses, dairy products, fruits and vegetables. This does not mean you have to include all these in the same snack, but try and cover at least two to three food groups at a time, and divide the rest throughout the day.

Remember snacks are an important part of your child’s daily diet, helping not only to bridge the gap between meals and provide necessary nutrients, but also to encourage good eating habits.

So get ready to surprise your little darlings when they get home from school or play by whipping up yummy and healthy snacks!

POTATO POPS
A great hit with kids of all ages, these miniature party pieces will have them rushing back for more

Preparation time: 10 minutes Cooking time: 12 to 15 minutes Makes 8 pops.

1 cup boiled and grated potatoes

¼ cup grated carrots

1 brown bread slice, soaked and squeezed

½ tsp ginger-green chilli paste

2 tbsp chopped coriander

A pinch sugar

1 cheese cube

2 tsp oil for cooking

Salt to taste

1. Cut the cheese cube into 8 equal pieces and keep aside.

2. Soak the bread slice in a bowl of water. Squeeze out the water and mash the bread.

3. In a bowl place the mashed bread and add potatoes, carrots, green chilli paste, coriander, sugar, salt and mix well.

4. Divide into 8 equal portions and shape each portion into a flat round.

5. Place a cheese cube in the centre of each round and shape into ovals.

6. Pierce a candy stick into each oval and press the potato pops on the stick making an oval shape. Keep aside.

7. Cook both sides on a lightly greased non-stick pan till golden brown.

Serve hot.

Nutritive values per pop

Energy: 44 calories

Protein: 1.3 gm

Carbohydrates: 4.9 gm

Fats: 2.1 gm

Vitamin A: 129.0 mcg

Potassium: 41.9 mg

Zinc: 0.1 mg

FRUIT LOLLIES

Lip-smacking lollies made from protein- and calcium-rich curds and fruits that provide fibre

Preparation time: 5 minutes Cooking time: Nil. Makes 8 fruit lollies.

1 cup stewed apples, recipe below

¼ cup chopped bananas

½ cup fresh curds (dahi)

1 tbsp sugar

¼ tsp lemon juice

For the stewed apples

¼ cup chopped apples

1 tbsp sugar

¼ tsp lemon juice

For the stewed apples

1. In a vessel, mix all the ingredients with 2 tbsp of water and cook till all the moisture evaporates and apples become soft and light brown in colour.

2. Remove from the flame and keep aside to cool.

How to proceed

1. Combine the stewed apples, bananas, curds and sugar and blend into a smooth mixture in a blender.

2. Add the lemon juice and mix well.

3. Pour into plastic moulds and freeze for 6 to 8 hours till firm.

4. Insert tooth picks into the frozen lollies and unmould.

Serve immediately.

Nutritive values per lolli

Energy: 23 calories

Protein: 0.3 gm

Carbohydrates: 4.1 gm

Fats: 0.4 gm

Calcium: 14.5 mg