Healthy Recipes - Get in Shape 2012

Indian Vegetarian

	Aalu Rajma Salad (Potato and Kidney Bean Salad)
	Akbari Paneer
	Aloo Capsicum Sabzi
	Aloo Gobhi Sabzi
	Aloo Methi
	Baked Brinjal in Tomato Sauce
	Baked Potato
	Baked Vegetables
	Baked Vegetables with Spinach
	Besan and Spinach Paranthas
	Black Channa Curry
	Boiled Rice
	Brussels Veg Sprouts Fry
	Channa Dal with Ghia
	Dal Stuffed Poories
	Dry Washed Urad
	Gajar Methi
	Gobhi Musallam
	Gujrati Khandvi
	Kadhai Paneer
	Kamal Kakri Curry
	Karhi (Kadhi)
	Keerai Masiyal (Greens Garlic Mashed curry)
	Khatta Channa
	Khumb Kali Mirch (Pepper Mushroom Fry)
	Legumes with Husk (Moong, Urad, Moth and Masoor)
	Lemon Rice
	Mango Lassi
	Masala Bread (North Indian Style Bread Upma)
	Masala Dosa
	Mixed Dal
	Mixed Vegetable Pulao
	Moti Mahal Dal
	Mushroom Pulao
	Naan
	Palak Paneer
	Palak Paneer
	Paneer Curry
	Paneer in Butter Sauce
	Paneer Kathi Rolls
	Paneer Tikkis (Cottage Cheese Cutlets)
	Papad Curry (Rajasthan Style Poppadum Curry)
	Paruppu urappu adai (Dal Pancake)
	Pea Curry
	Pea Kofta Curry
	Pea Paneer Curry
	Pea Potato Curry
	Pea Vadi Curry
	Plain Pulao
	Poories
	Potato Stuffed Poories
	Rava Idli
	Sambhar
	Sarson ka Saag
	Sindhi Kadhi
	Spinach Dhokla
	Spinach/Methi Poories
	Stuffed Bhindi
	Stuffed Brinjals
	Stuffed Capsicum
	Stuffed Karelas
	Stuffed Lauki
	Stuffed Tinda
	Tandoori Gobhi
	Tandoori Parantha
	Tawa Vegetables
	Turmeric Tea
	Uppudu Pindi (Rice Flour Upma)
	Vegetable Bonda (Mix Veg Dumplings)
	Washed Moong Dal
	Washed Urad Dal

Non Vegetarian

	Desi Chilli Chicken
	Desi Crab Curry
	Fat Free Clove Chicken
	Fish in Green Masala
	Fish Tikka
	Hyderabadi Chicken
	Orange Baked Chicken
	Shrimp with vegetables
	Spicy Mint Chicken
	Tandoori Fish
	Tomato Fish
	Tomatoes Stuffed with Prawns

Low Sodium Chicken Fried Rice Pasta Salad Roasted Vegetables Saute'ed Vegetable

Low Carb Fruit and Cheese Salad Grilled Fish Mint Sauce Garden Salad Pepper-Lime Glazed Chicken Rajmah Salad Shiitake Mushrooms on Greens Steamed Beans with Almonds Tandoori Chicken Tuna Salad Vegetarian Stir Fry

Low Fat Chickpea Salad Glazed Root Vegetables Green Salad with Orange Sauce Lobia and Corn Salad Minty Peas Mixed Vegetable Stew Steamed Vegetables

Desserts Apple Cranberry Crisp Apple Mousse Carrot burfi Charlotte Rousse Dumrot (red pumpkin halwa) Egg Desserts Custard Frosty fruit salad Fruit in Yoghurt Fruit Salad Ghiya Burfi Healthy Fruit Jelly Hot Orange Souffle' Italian Panna Cotta Jackfruit kheer Kaju Burfi Kalakhand Kesar peda Kulfi Lemon Gelatin Salad Lemon Souffle' Makhana Kheer Mango soufflé Orange Souffle' Orange trifle Peanut balls Rabri with fruits Rice Kheer Sandhesh Semolina (Suji) Kheer Shrikhand Snow Flakes Pudding Steamed apple pudding Stewed Apple Strawberry Soup Suji Ladoos with Khoa Triffle Pudding Vanilla Souffle' Vermicelli Kheer Very Berry Sorbet Yoghurt (Greek Style )

Children's Favourite Chocolate Mousse Egg Custard Fruity Tofu Smoothie Guava Smoothie Low Carb Chocolate Mousse Mini Pizza Oats in Apple Puree Panna Cotta Spinach Dhokla Sprouted Green Gram Dosa Strawberry Orange Smoothie

Soups & Beverages Apple shake Avocado and Cilantro Soup Banana-Berry Fruit Smoothie Banana-Orange-Strawberry Fruit Shake Beach tropicana Black and beautiful Brown Stock Chicken and Vegetable Soup Chicken Corn Soup Chicken Soup Chicken Stock Chicken Sweet Corn soup Chinese Cabbage and Meat Ball Soup Clear Tomato Soup Cold Coffee with Ice Cream Cold Cucumber Soup Cool watermelon juice Cream of Mixed Vegetable Soup Cream of Mushroom Soup Cream of Spinach Soup Cream of Tomato Soup Egg Drop Soup Fig banana smoothie Fruit cocktail Fruit Punch Fruity Tofu Smoothie Ginger Lime Green Pea Mint Cold Soup Guava Smoothie Iced Tea Jeera Pani Lemonade Mango papaya delight Minestrone Soup Mushroom Soup Orange lassi special Orange yoghurt shake Papaya smoothia Raw Mango Panna Red Lentil and Veg Soup Spinach Soup Strawberry Orange Smoothie Strawberry Soup Super juice cooler Tomato carrot vitamin drink Vegetable Soup Vegetable Stock

Snacks Baked Egg or Bird's Nest Chirwa Cutlets Chocolate Walnut Cookies Cracked Wheat Porridge Fish Cutlets Jam and Fruit Pancake Keema Pancake Layer Keema Samosa Khoa and Coconut Pancake Masala Biscuits Masala Vada Mathri Melting Moments Oatmeal Porridge Paneer Potato Cutlets Paneer Samosa Paneer Shashlik Peanut Biscuits Peanut Brittle Peanut Cutlets Pin Wheel Biscuits Plain Omelette Poached Egg Poha Potato Samosa Sago Peanut Cutlets Scrambled Egg Semolina Porridge Sevian (vermicelli) Porridge Spinach and Channa Dal Cutlets Stuffed Omelette Sweet and Salty Biscuits Sweet Plain Biscuits Upma Vegetable Burger Vegetable Cutlets Vegetable Pancake Layer Vegetable Seekh Kabab

Condiments Apple Jam Coconut Chutney Curd Dip with Mint Chutney Guava Jelly Mayonnaise Mint and Coriander Chutney Plum Chutney Plum Jam Raw Mango Chutney Tomato Puree Tomato Sauce

Standardised Recipes Chick pea and soya tikkis Paneer tikka kathi rolls Sambhar Spicy sprouts sandwich Sprout and fruit bhel Toovar methi na dhokla

Gravy Varieties Brinjal with raw mango Chana kofta kadhi Dahi bhindi Gobhi kasoori Low calorie dhal makhani Paneer pasanda

Rice Varieties Chana pulav Methi pulav Tomato bhath Vangi bhath Vegetable fried rice

Soyabean Recipes Sambhar

High Protein High Fibre Corn oat upma Mini vegetable oat uttapam Oat Heart Oat idli Oat peas dosa Oats chaat Oats dalia

Antioxidant Recipes Broccoli & Mushroom Steamed Rice Brown Rice and Spinach Carrot Mushroom Masala Fruit and Lettuce Salad Guava mousse

Calcium Recipes Asparagus Stir-Fry Low Fat Paneer Soup Methi & Moong Dal Curry Spinach Rice Wheat Pasta with Vegetables

Iron Rich Recipes Bajra Khakhras Bajra Kichidi Bajra Potato Roti Fruity Salad Green Pulao High Energy Poha Kidney Bean Soup Soyabean Biryani Spinach & Moong Dhal Sweet Idlis Whole Wheat Puranpoli

Low fat High Fibre Baby Corn Soup Bajra Kand Rotis Beans Corn Rice Carrot and Corriander Soup Chana Masala Corn & Bean Salad Dal Spinach Lentil Soup Methi Paneer Parathas Rice Pudding Whole Wheat Methi Khakras

Recipe Name: Tandoori Chicken

INGREDIENTS

Skinless chicken		500 g
Chilli Paste		1 tbsp
Tandoori Paste		1 tbsp
Vindaloo Paste		1 tbsp
Curry Paste		1 tbsp
Red Chilli Powder or Pepper		1 tbsp
Plain Yogurt or 1/2 cup Buttermilk		2 tbsp
Salt to taste

METHOD

Prepare the chicken by removing the skin and trimming all of the fat. Make long slits in the chicken so that the spice mixture can penetrate the meat during marinating.
Put all Pastes, Chilli powder and salt in a bowl and mix all of the above to a paste.
Add yogurt (or buttermilk) and mix all of the ingredients till you have a smooth paste. Make sure that you do not have any lumps, especially if you use yogurt. Add some water so that all of the chicken will get soaked - do not add too much water to dilute the paste. The paste should have a thick consistency.
Soak the chicken in the marinade for 6-8 hours (preferably overnight) in the refrigerator.
Heat the oven to 450F.
Prepare a pan for the oven by lining with aluminium foil. Place chicken pieces on the pan and dribble half of the marinade on the pieces. Put the pan in the oven for 15 minutes - uncovered - middle or top rack.
Remove the pan and turn over all of the chicken pieces - add remaining marinade on the pieces.
Put the pan in the oven for another 15-20 minutes – make sure you don’t overcook.
Remove pan and serve with sliced half-rings of onions, green chilli slices and lemon wedges.

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Nutrition Facts

Serving Size

100 g

Amount Per Serving

Calories 201

Calories from Fat 148

% Daily Value

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending upon your daily needs