Veg and Fruit Recipes from Reboot Program


Baked Zucchini with Tomatoes and Herbs

5 small Zucchini
4 Scallions, sliced, white and green parts separated
1 small Onion, chopped
2 Plum Tomatoes, coarsely chopped
2 Tbsp. Celery Leaves (from inner stalks), chopped
4 Tbsp. Basil Leaves, chopped, plus extra for garnish
1/4 cup Olive Oil
1 tsp. Sea Salt
1/2 tsp. fresh ground Black Pepper
Preheat oven to 425 degrees. Slice the zucchini in half crosswise. Cut each half
again lengthwise, and slice each of the halves into 4 equal, 1/2 inch pieces. They
should look like sticks.
In a bowl, mix together the zucchini sticks with the white parts of the scallions,
onion, tomatoes, celery leaves and basil. Mix in the olive oil, salt and pepper and
toss to combine.
Pour into a 3 quart baking dish and bake for 20 minutes. Garnish with the sliced
green tops of the scallions and the extra chopped basil.
Makes 4 servings
Per serving:
Calories: 153
Protein: 1.5 g
Fiber: 1.5 g


Pumpkin Potato Bake

1 Sugar/Baking Pumpkin (when seasonal – can substitute canned out of season)
2 medium Sweet Potatoes
1 Tbsp Olive Oil,
Sea/Celtic Salt and Pepper to taste
Roast pumpkin (remove top and seeds – great for baking to save for after your Reboot)
Cut pumpkin into sections and place in baking dish flesh side down with water in the
pan. Roast in over at 450 for 45-60 minutes. Bake sweet potatoes next to pumpkin –
wash well and pierce with fork first.
Cut and remove flesh from potatoes and mix all ingredients in a bowl. Place into a
baking dish and return to oven at 350 to warm.
Calories: 402
Protein: 5 g
Fiber: 8 g

 

Watermelon-Mint

4 cups Watermelon, diced
4 Mint leaves
1/4 cup Scallions diced (optional)
Place watermelon in bowl, top with mint leaves and scallions.
Calories: 48
Protein: 1 g
Fiber: 2.5 g

Chicken Biryani


Serves 4-6

Ingredients
2 lbs of chicken*
4 tbs biryani masala or Kachha Masala
11/2 cups Basmati Rice,washed
1/2tsp black cumin (shaha jeera)
1 inch cinnamon stick 3
2-3 green cardamoms
1/2 cup skim milk
few strands of saffron soaked in milk
Extra cashews to garnish
Deep fried onion chips
yellow food color
Raisins to garnish
Unsalted butter or ghee
2 thinly sliced onions

                     
*In india we use whole chicken, but you can substitute this with skinless, boneless chicken cut into big pieces
                                             
Homemade Marinate Ingredients
4 cloves
2 cardamoms
1 black cardamom
15-20 black pepper
tsp poppy seeds
1/4 tsp shaha jeera
2 1/2tbsp grated ginger
garlic
coriander leaves
chopped green chilies paste
2/3 cup plain yougurt
2 Tbs tomato paste.
1 tsp chili powder (this you can adjust according to your spice level)

Chicken Recipe
1) Mix all the ingredients of marinate and marinate the chicken at least for 2 hours.
2) In pan add about 1 table spoon of butter or ghee and saute the marinated chicken for couple of min. Cover the pan and let the chicken cook on slow flame. The required consistencey of the chicken for this recipe is of curry not soupy.

                                                 
Rice Recipe
1) Wash rice with water, rinse and keep aside for 2 hours.
2) Heat oil or ghee in the pan.
3) Add bayleaf,cumin,cinamon stick,cardamoms and rice.
4) Add 3 cups of hot water and enough salt to the rice.
5) once all the water is evaporated from the rice turn the flame off
6) Split the rice in two parts in two diffrent plates.
7) In one part add the mix of milk saffron and yellow color and gently mix the rice
                       
How to layer the Biryani
1) In the heavy bottom container add oil adnd layers of onions.
2) Add the layer of white rice on the top
3) The second layer will be of chicken
4) Arrange top layer of yellow saffron flavored rice
5) Layer of deep fried onions,cashews and raisins.
6) Make little holes in the layered rice and pour ghee or butter in it..
7) Cover and steam

Amritsari Aloo


A curried dish of potatoes from Northen part of India

Serves 2-4
Ingredients :
1) 10 to 12 Baby potatoes
2) 8oz can of crushed tomatoes
3) 1 tsp Fennel seeds ( Saunf)
4) 1/2 tsp Onion seeds ( Kalonji)
5) 1/4 tsp Fenugreek seeds ( Methi seeds)
6) 1 tsp Red chilli powder
7) 1 tsp Paprika
8) 1/4 tsp turmeric powder
9) 1/2 tsp Coriander powder ( optional)
10) 1/2 cup chopped corainder
11) 8-10 Curry leaves
) 1/4 cup chopped onion
13) 4 tbsp oil
14) Salt to taste
Instructions:
1) Boil the potatoes. If using 12 potatoes, keep 8 potatoes whole and mash the remaining four.
2) In sauce pan heat oil and add saunf,methi seeds, curry leaves, kalonji. Do not burn the spices.
3) Add the onions and saute the onions till golden brown.
4) Add rest of the spices except salt and corinder leaves.
5) stir fry for a min and then add crushed tomatoes.
6) Once the gravy gets little dry add potatoes and about 2-3 cups of water. Bring it to a boil
7) Add salt and chopped coriander and let it boil for another 5 to 10 min.
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