GREEN PEAS PULAO

Ingredients

1 1/2 cups long grained rice (basmati), soaked for 1 hour 1/2 cup chopped onions 6 cloves of garlic (lehsun) , chopped 1 1/2 cups boiled green peas 1/2 cup chopped coriander (dhania) 1/4 cup chopped fresh mint leaves (phudina) 3 green chillies, finely chopped 1 tbsp oil salt to taste

Method Clean, wash and soak the rice for approx. 30 minutes. Drain and keep aside. Heat the oil in a non-stick pan, add the onions and garlic and saut for 1 to 2 minutes. Add the drained rice and cook on a slow flame stirring continuously till light pink in colour. Add 3 cups of hot water and salt and mix well. Cook till most of the liquid is absorbed. Lower the flame as much as possible, cover the pan and cook till the rice is almost done. Stir in the boiled peas, coriander, mint and green chillies and mix gently. Cook for some more time till the rice is done. Serve hot.

TAVA SPROUTS PULAO Ingredients 2 tsp oil 2 tsp cumin seeds (jeera) 1/2 cup chopped onions 1 tsp finely chopped ginger (adrak) 1 tsp finely chopped garlic (lehsun) 1 cup chopped tomatoes 1/2 cup chopped capsicum 1/2 tsp chilli powder a pinch turmeric powder (haldi) 1 tsp pav bhaji masala 1/2 cup boiled moong (whole green gram) sprouts 1/2 cup boiled matki (moth beans) sprouts 1 1/2 cups cooked brown rice (chawal) grained salt to taste

For The Garnish 2 tbsp chopped mint leaves (phudina) leaves for the garnish

Method Heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the onions, ginger and garlic and saut on a medium flame till they turn translucent. Add the tomatoes, cup of water and cook on a medium flame for 5 minutes.

Add the capsicum, chilli powder, turmeric powder and pav bhaji masala, mix well and cook on a medium flame for another 2 minutes. Add the moong sprouts, matki sprouts, rice and salt, toss gently well and cook for 2 to 3 minutes. Serve hot garnished with the mint leaves.

PANEER MUTTER BIRYANI Ingredients

For the paneer mutter mixture 1/4 cup chopped onions 1/2 tsp garlic (lehsun) paste 1/2 tsp ginger-green chilli paste 1/2 cup tomato puree 1 tsp Red Paste 1/2 tsp chilli powder 1/2 tsp garam masala 1/2 tsp dried fenugreek leaves (kasuri methi) a pinch of sugar 1/2 cup chopped low fat paneer (cottage cheese), page 102 1/4 cup boiled green peas salt to taste

For the browned rice 1/2 cup finely chopped onions 2 tsp sugar

2 1/2 cups Milk Rice salt to taste

Other ingredients 2 drops of kewda essence mixed with cup low fat milk (99.9% fat-free, readily available in the market) 2 tbsp chopped coriander (dhania) for garnishing

Method

For the paneer mutter mixture Heat a non-stick pan on a medium flame and when hot, add the onions and dry roast till they turn light brown in colour. Sprinkle a little water if they start burning. Add the garlic paste and dry roast for about 15 seconds. Add the ginger- green chilli paste and 2 tablespoons of water and cook for 30 seconds. Reduce the flame, add the tomato pure, red paste, cup water, chilli powder, garam masala, dried fenugreek leaves and sugar and cook for 8 to10 minutes. Add the paneer, green peas and salt, mix gently and cook for 2 to 3 minutes. Remove from the flame and keep aside.

For the browned rice Heat a non-stick pan, add the onions and sugar and dry roast on a medium flame stirring continuously till the onions turn brown. Add the milk rice and salt and mix gently. Keep aside

How to proceed Divide the browned onion rice into 2 equal portions and keep aside.

Put the milk at the bottom of a glass baking tray and spread one portion of the browned onion rice in an even layer. Spread the paneer mutter mixture over it. Spread the remaining browned onion rice over the paneer mutter mixture in an even layer. Cover with an aluminium foil and bake in a pre-heated oven at 200C (400F) for 10 minutes or microwave for 2 minutes. Ensure you do not use aluminium foil while microwaving, as it may cause a spark. Turn upside down on a large serving plate just before serving. Serve hot garnished with coriander.

CHICK PEA AND MINT RICE Ingredients

1 cup rice (chawal), washed and soaked 1/2 cup boiled kabuli chana (white chick peas) 1/2 cup chopped mixed vegetables 1/2 cup onions, sliced 1/2 tsp chopped garlic 1 bayleaf (tejpatta) 1/4 cup mint leaves (phudina), chopped 1/2 tsp lemon juice 1 tsp oil salt to taste

Method Heat the oil in a non-stick pan, add the onions, garlic and bay leaf and cook till the onions are soft.

Add the vegetables, rice, 2 cups water and salt and cook over medium flame till the rice is partially cooked. Add the Kabuli chana, mint and lemon juice, mix well and cook covered over low flame till the rice is cooked. Serve hot.