Low Fat/Low Cal. Lunch Items

Katti Masala Dal for rice




Ingredients

tur daal - 1 cup
onion – 1
tomato(diced or crushed) - 3 tblsp
turmeric - 1/2 tsp
oil – 1 tea sp
mustard seeds - 1 tsp
cumin seeds - 1 tsp
ginger paste - 1/2 tsp
curry leaves
garlic paste - 1 tsp salt to taste
coriander leaves
tamarind – ½ sp paste
red chilly powder - 1 tsp

Method

Wash tur daal and boil it. Smash it.

In a kadai, put oil. Add curry leaves, mustard seeds and cumin seeds.

Fry for a minute add onion and fry till slightly brown. Add ginger and garlic paste.

Fry for a minute. Then add the tomatoes (paste or diced).

Cook for 2 min.

Add tamarind in it.

Add turmeric powder and red chilly powder.

Cook it for 4 to 5 mins. Add the smashed tur daal.

Add water as per the thickness required.

Add salt to taste. Garnish with coriander leaves.

Serve with hot rice.

 

Yellow Moong Dal and Thoor dal


Ingredients

tur dal - 1 cup
moong dal - 1/4 cup
tomatoes- 2 chopped
asafetida - to taste
salt- to taste
chilly powder - 1 tbsp
sambar powder – 1 1/2 tbsps
ghee - 2 tbsps
cumin seeds - 1 tsp
turmeric powder - 1 tsp

Method

Cook both the dals with turmeric powder in the pressure cooker.

Heat ghee in a pan, add cumin seeds and splutter.

Add chilly powder, asafetida, sambar powder and tomatoes and mix well.

Fry till the ghee comes out. Add salt and mix well.

Lastly add the cooked dals and boil for few minutes.

Garnish with coriander leaves.

Serve with hot rice.

 

Mixed Spicy Dal for rice


Ingredients:

tuvar dal 50 gms
channa dal 50gms.
moong dal 50gms.
masoor dal 50gms)
urad dal 50 gms

For Tadka

1 tsp. oil
onions 1 medium size finely chopped
Bay leaf/tej patta 1-2
tomatoes 1 (optional
green coriander leaves finely chopped
Turmeric powder
Salt

For Masala:

red dried chilly 10-11
garlic 9-10 cloves
fry both in 1 tsp. of oil

Method

Soak all the dal for 1 hour
Boil it in pressure cooker by adding water, turmeric pd. & Salt
Make paste of red dried chilly and garlic by adding little water in the blender
Once dal is done add the above mixture in it.
For seasoning; heat oil, bay leaf, onions and fry till brown
Now add tomato, green coriander and mix well with onion and add it to the dal.
Garnish with green coriander, serve hot with any vegetable in the main meal.

 

Dal with Palak and Capsicum


Ingredients

2 cups of dal (a mixture of any dals is fine) - soaked for 1 hour
1 cup of chopped palak
1/2 cup finely chopped capsicum
3 green chilies
1 teaspoon garam masala
mustard, cumin for seasoning
1 large piece of raw mango
salt to taste.
1 sp oil

Method

Cook the dal and mango together till it is done (if u use a pressure cooker wait for

2 Whistles)

In a non stick pan, heat 2 teaspoons of oil. Add the mustard and cumin to the hot

oil.

When they splutter, add the capsicum and stir fry for 5 minutes.

Add the garam masala and fry for 1 more minute. Add the dal to the pan.

Add salt. Sprinkle the palak over the dal and let it cook for another 10 min.

Serve hot with rice or rotis.

Note:

You can replace palak with methi or radish leaves.

You can also use sprouted moong or any sprouts instead of the dal.

 

Masoor Dal with Palak




Ingredients

masoor dal - 1 cup
palak - 1.5 cups finely chopped
onion one piece - chopped finely
red chilly - as per taste
turmeric - a pinch
coriander powder - 1 tsp
ginger/garlic paste - 1 tsp
coriander - few leaves
ghee - 1/2 tsp
salt - to taste
oil – ½ tea sp

Method

Wash palak (spinach) thoroughly, chop and keep aside.

Heat oil in a pressure cooker.

Add chopped onions and coriander leaves and fry the onions till they are pale brown in
colour.

Add ginger/garlic paste, coriander powder, red chilly powder, turmeric and salt.

Stir till ginger /garlic smell goes away and oil leaves the side of the pan.

Add masoor dal and palak.

Add 1/2 tsp of pure ghee.

Close the pressure cooker and cook till dal is done.

Serve hot with plain rice, papad.

 

Horse gram/ 'kullu' daal



Horse gram dhal - 1 cup
onion one Big- chopped finely
tomato 1 big – chopped
green chilies 2 - 4
turmeric - a pinch
ginger/garlic paste - 1 tsp
coriander - few leaves
ghee - 1/2 tsp
salt - to taste
oil – 1/2 teasp

Method

Cook horse gram dal in a preasure cooker.

Heat oil in a pan.

Add chopped onions and coriander leaves and fry the onions till they are pale

brown in colour.

Add ginger/garlic paste, tomatoes, chopped green chilly, turmeric and salt.

Stir till ginger /garlic smell goes away and oil leaves the side of the pan.

Add cooked horse gram dal, add fresh coriander leaves.

(Add 1/2 tsp of pure ghee for normal persons.)

Allow it to boil for a while. Remove from the fire.

Serve hot with plain rice, papad.

 

Thuvials - Introduction

Thuvaiyals are special items in South Indian foods.

We can mix Thuvaiyals with plain cooked Rice and eat.

I am giving some tasty Thuvaiyals here.

We can prepare these 'thuvials' with less oil.

So, Here we go.:2thumbsup: ​

 

Horse gram Thuvial



Ingredients

horse gram -1 cup
garlic -2 flakes
Coriander seeds -1 tsp
Cumin seeds - 1tsp
Curry leaves little
Red chilies -2 – 4
½ sp oil


Method

Boil horse gram in a cooker (3-4 whistles) and keep it aside.
Heat little oil in a pan and fry coriander seeds, cumin seeds, curry leaves, red
Chilies and garlic and let it cool for sometime.
Then grind everything coarsely.
It goes very well with rice.
Normal persons can add little ghee with it while eating.

 

Coriander Thuvial

Ingredients:

1 Cup Coriander leaves chopped
1/2 spoon Mustard Seeds
2 spoon Udad Dhal
2 spoon Channa dal
10-15 Red Chilies
1 Pinch asafetida
1 spoon Oil
1/2 the small lemon size Tamarind
Salt to taste
Black Pepper (optional)

Soak Tamarind in water.
Fry all the other ingredients except coriander leaves.
Put fresh chopped coriander leaves, and all other fried ingredients in a mixer grinder and grind with water.
Grind them by using less / no water water so that you can keep the Thuvaiyal for many days with out refrigeration.
Normal persons, can mix with hot or cold cooked rice and eat by adding Ghee.

 

Ginger Thuvaial

Ingredients:

1 cup cleaned and chopped ginger

10 - 12 Red chilies

A small lemon size tamarind

1/2 spoon fried and powdered fenugreek

1 spoon powdered Jaggery

Salt

Oil to fry ginger

Method:

Mustard seeds and udad dal for seasoning.

Fry ginger pieces well with red chilly.

Soak tamarind in water.

Grind ginger, red chilly, Jaggery, powdered fenugreek, tamarind and salt.

Remove the Thuvaiyal and make seasoning with mustard seeds and udad dal.

Mix well and serve with hot rice and ghee.

This ginger thuvaiyal will correct your stomach from indigestion.

You can use green chilies instead of red chilies.

You can grind ginger with out frying it.