Crispy Chicken Cutlets-Indian Style (Low Carb, High Protein Recipe, Gluten free)

Crispy Chicken Cutlets-Indian Style (Low Carb, High Protein Recipe, Gluten free)

Here’s a High Protein, Low-carb recipe of Chicken cutlets with no potatoes. To make it crispy and still keep it low-carb, I have used Psyllium husk to coat the cutlets before frying.

Now psyllium husk is a commonly known as Isabgol in India. It has been used for ages to treat constipation. It is now becoming popular as a low carb addition to foods.

Ingredients for Crispy Chicken Cutlets:

  • Chicken mince: 400gms
  • Onions: 1 medium (finely diced)
  • Green chilies: 2 (finely chopped)
  • Coriander leaves: 5 tbsp (finely chopped)
  • Mint leaves: 8-10(finely chopped)
  • Ginger+Garlic Paste: 1.5 tsp
  • Mashed cauliflower: 1/2 cup
  • Roasted gram flour(Besan): 2-3  tbsp
  • Melted butter/ghee: 1 tbsp
  • Psyllium husk(Isabgol): 1/2-1  cup for coating
  • Salt: to taste
  • Oil: for pan frying

Method:

  1. Mix all the ingredients together well and keep it in the fridge for 1/2-1hr.
  2. Heat a little oil in a pan, make a ball of the mixture, then flatten it into a patti shape.
  3. Roll it in the psyllium husk and place in the pan one by one.
  4. Turn them over and let them cook till the outside becomes golden brown in colour.
  5. Take them out and serve hot with coriander chutney.

Note: 

These can also be frozen after frying and can be used later as such or as a filling inside wraps/ sandwiches/burgers.

 

 

 

 

 


Appe with Mixed vegetables(Paddu/ Guliyappa/ Paniyaram/Gundponglu)

Appe is a common breakfast dish in Mangalore. It’s also popular in the other Southern states and is called Paadu/Guliyappa in Karnataka, Paniyaram in Tamil Nadu, Gundponglu in AP and Telengana. And called ‘dosa in a ball’ by my daughter!

It’s made with the dosa batter in a special ‘appe pan’ which has 5-7 or more round holes. The batter is poured into these holes and the resulting appe is almost round like a ball.

Appe, Paddu, Paniyaram pan

Here’s a healthier version of the recipe in which I have added sauteed mixed veggies into the batter to make it more nutritious and can be packed and taken for lunch :

Ingredients for the Batter:
  • Idly Rice: 3/4 cup
  •  Raw Rice: 1/4 cup
  • Urad Dal: 1/2 cup
  • Fenugreek seeds: 1/2 tsp

Other Ingredients: 

  • Carrots: 1 medium (finely diced)
  • Green Beans: 1/2 cup
  • Peas: 1/2 cup
  • Green Chilli: 1 finely chopped (optional)
  • Curry leaves: 10-15 nos., finely chopped
  • Onion: 1 medium, finely chopped
  •  Salt: to taste
  • Coriander leaves: 3 tbsp, finely chopped
  • Oil/ghee/butter
Method:
  1. Wash the idly rice, raw rice, fenugreek seeds and whole urad dal then soak for 6-8 hours.
  2. Grind the soaked mixture with enough water to get a smooth batter.
  3. Transfer the ground batter to a clean vessel and cover it and let it ferment in a warm place overnight.
  4. Heat oil in a pan and add the curry leaves, onions green chili(optional) .
  5. Saute till the onions are soft. Add the chopped veggies and the coriander leaves and sautee till the veggies are cooked. Add the salt. Remove from heat and set aside to cool
  6. Add this mixture when cool to the batter and mix well.
  7. Heat the appe pan till its really hot(test by sprinkling water-it should sizzle). Add a little oil/ butter/ ghee into each mold. Drop the batter to fill the mold. Cover and cook for a minute. Then turn and cook on the other side till its golden in colour.
  8. The appe should be crispy and golden on both sides.
  9. Serve hot with chutney.

 

 

 

 


Beetroot and Carrot Salad

Beetroots and beet greens are loaded with vitamins and minerals that fight inflammation, lower blood pressure , boost the strength and endurance and also detoxify.

Here is a simple way to incorporate it with your meals:

  • Beetroot: 2 nos. (peeled and cut into matchsticks)
  • Carrots: 1 big (peeled and cut into matchsticks)
  • Shallots: 2 (finely chopped)
  • Olive oil: 2 tbsp
  • Red wine vinegar: 2 tbsp
  • Green chili: 1 slit (optional)
  • Cilantro/Coriander leaves: 3 tbsp roughly chopped
  • Salt: to taste

Method:

Mix all the ingredients in a big salad bowl and toss well. Leave it to marinate for at least half an hour in the fridge. Serve chilled.

Other Beetroot recipes:

  1. Beetroot Mocktail/ Juice: Click for recipe here
  2. Beetroot Upkari(a simple Mangalorean style stir-fry): Click for recipe here
  3. Beetroot leaves dal: Click here for Recipe

 

 


Beetroot Upkari (a simple Mangalorean style stir-fry)

Though beetroot is loaded with vitamins and minerals, including B vitamins, iron, magnesium and potassium, it isn’t a popular vegetable and somehow doesn’t get onto the diet more often. The nutrients they contain fight inflammation, lower your blood pressure, and could also fight cancers.

Since it is naturally sweet, it can be used as a salad by those who don’t like sweet vegetable sabzi.

Here is a simple Mangalorean style stir-fry which tastes great with chapathis and even with rice and dal. My kids love eating it with curd rice as they love to see the colour of the curd rice change from white to pink when they mix the beetroot with it. Do note that beetroot has a naturally occurring dye that can colour your hands/cutting boards while cutting. It will also cause you to have pink stools and urine after consuming it, so don’t be alarmed.

Beetroot Upkari: Serves 4-5

Ingredients:

  • Beetroot: 3 big
  • Mustard seeds- 1/2 tsp
  • Green chilli- 2-3
  • Curry leaves- Few
  • Urad dal/ Split Black gram- 1 tsp
  • Coconut Oil- 1 tsp
  • Salt- To taste
  • Sambar powder(optional): 1-2 tsp
  • Grated Coconut: 2-3 tbsp for garnish

Method:

  1. Wash and peel the beetroot. Then chop it into small cubes.
  2. Heat oil in a kadai and add mustard seeds. Once it starts popping, green chilli, curry leaves and urad dal. Fry for a minute.
  3. Add in the chopped beetroot and mix well. Add the salt and water, sambhar powder(for a variation, though not added to regular upkari), close and cook for 15-20 minutes on a medium flame.
  4.  Once cooked, add grated coconut as garnish and serve with rice+dal or curd rice or even chapathis.

Other Beetroot Recipes:

  1. Beetroot Juice: Click here for recipe

Beetroot Juice is a great drink for athletes ,sports persons and for those who exercise regularly as beetroot is loaded with nitrates . Nitrates when consumed are converted to nitric oxide which helps in opening the blood vessels and allows more blood and thereby oxygen to be delivered to the muscles.

 

 

 

 


Achaari Chicken Tikka

A great dish for any Barbecue Party for non- vegetarians.  This mouth watering dish features succulent chicken and vegetables marinated in a traditional spicy pickle mix and grilled.

Ingredients for Achari Paneer and Vegetable Tikkas (Serves 8-10)

  • Boneless chicken: 500g (wash and pat dry, cut into 1″ cubes)
  • Mixed veg(bell peppers, mushroom,onions, cauliflower, zucchini,etc): 500g (chopped into bite size pieces)
  • Pickle gravy: 3 tbsps (add more if you like it spicy)
  • Hung curd/yogurt: 1/2 cup
  • Lemon juice: 2 tbsp
  • Onion seeds: 2 tsp
  • Ginger+ garlic Paste: 1 tbsp
  • Kasuri Methi: 3 tbsp
  • Red chili powder: 1-2 tsp (as per your heat tolerance)
  • Coriander powder: 1 tbsp
  • Turmeric powder: 1/2 tsp
  • Garam masala : 1 tsp
  • Grass fed Butter/Ghee: 3 tbsp
  • Satay sticks: 10-12 (let it soak in a bowl of water overnight)
  • Oil: 1 tbsp
  • Salt: to taste

Method:

  1. In a bowl mix the hung curd along with the pickle gravy, onion seeds, ginger+garlic paste, red chili powder, coriander powder, dried fenugreek, turmeric powder, garam masala, 2 tbsp ghee/butter and salt. Mix well. Taste the marinade.
  2. Add the chicken cubes and chopped mixed vegetables and mix well to coat them with the marinade.
  3. Let it marinade for at least 12hrs (or 24 hrs). String the chicken and vegetables on the sticks(you can alternate the chicken and vegetables)
  4. Preheat oven to 200C(392F) , place the chicken achari  sticks on oiled grilling grates. Brush with ghee/butter and rotate the sticks so that the chicken and vegetables get cooked evenly on all sides. Bake for 15 mins.
  5. Serve with mint and yogurt dip.

For Paneer Achaari Tikka Recipe, click here: Paneer and Vegetable Achaari Kebab


Achari Paneer and Vegetable Tikkas

A great dish for any Barbecue Party for vegetarians.  This mouth watering dish features fresh paneer and vegetables marinated in a traditional spicy pickle mix and grilled.

Ingredients for Achari Paneer and Vegetable Tikkas (Serves 8-10)

  • Paneer: 500g (cut into 1″ cubes)
  • Mixed veg(bell peppers, mushroom,onions, cauliflower, zucchini,etc): 500g (chopped into bite size pieces)
  • Pickle gravy: 2 tbsps (add more if you like it spicy)
  • Hung curd/yogurt: 1/2 cup
  • Onion seeds: 2 tsp
  • Ginger+ garlic Paste: 1 tbsp
  • Red chili powder: 1 tsp
  • Coriander powder: 1 tbsp
  • Turmeric powder: 1/2 tsp
  • Garam masala : 1 tsp
  • Grass fed Butter/Ghee: 3 tbsp
  • Satay sticks: 10-12 (let it soak in a bowl of water if grilling)
  • Oil: 2 tbsp
  • Salt: to taste

Method:

  1. In a bowl mix the hung curd along with the pickle gravy, onion seeds, ginger+garlic paste, red chili powder, coriander powder, turmeric powder, garam masala, 2 tbsp ghee/butter and salt. Mix well.
  2. Add the paneer cubes and chopped mixed vegetables and mix well to coat them with the marinade.
  3. Let it marinade for at least 30 mins. String the paneer and vegetables on the sticks(you can alternate the paneer and vegetables)
  4. Heat oil in pan and place the paneer sticks. Keep rotating the sticks so that the paneer and vegetables get cooked evenly on all sides.
  5. Serve with mint and yogurt dip.

For Chicken Achaari Kebab recipe, click here: Chicken Achaari Kebab


Sweet and Spicy Cranberry Chutney

Cranberry juice has long been used in treating urinary tract infections.  It is loaded with antioxidants and phytonutrients which researchers believe  also protect against cancer. Fresh cranberries have the most health benefits followed closely by dried cranberries.

Try out a simple Sweet and Spicy(and tart) Indian Style Cranberry Chutney:

Ingredients:

  • Cranberries: 200gms
  • Jaggery: 1/2 cup
  • Fennel seeds( Saunf): 1 tsp
  • Zeera/ cumin seeds: 1 tsp
  • Ginger: 1 tsp grated
  • Red chili powder: 1/2-2 tsp (depending on your heat tolerance)
  • Garam masala: 1 tsp
  • Olive oil/ Ghee: 1 tbsp
  • Salt: to taste

Method:

  • Heat oil/ghee in a pan, add cumin seeds. When they crackle add the grated ginger to it.
  • Then add the cranberries, salt, fennel seeds , garam masala and the chili powder. Add some water and let it cook on medium heat till the cranberries are cooked and soft.
  • Taste for salt and add the jaggery to it. When completely cooked,  taste it to make sure there is a balance in the spice, salt and sweetness (if not add accordingly).
  • Set aside to cool for sometime. Put the mixture in the blender and blend it to fine paste.

Fennel (Saunf) Bulb Salad (with mixed fruits and carrots)

The fennel bulb is actually the base of the fennel(saunf) plant. It’s a shame that it isn’t used in India as it is edible and has some of the benefits of saunf. The fennel bulb is low in calories and rich in fibre and contains vitamin C and potassium. Fennel (saunf) has been used for ages for aiding digestion after meals and also as a carminative (relieving flatulence/gas) and the same properties are present in the bulb too. It has a mild saunf flavor and a lovely crunchy texture and is perfect for salads.

ChatPata Fennel Bulb salad

Try out this easy salad with mixed fruits. I just use whatever fruits and salad vegetables there are at home, so feel free to try out your own combination:

Ingredients for Fennel Salad:

  • Fennel bulb: 1/2 (finely sliced)
  • Carrot: 1 medium (cut into thin sticks)
  • Apple: 2 (cut into sticks)
  • Blue Grapes: 15 ( quartered)
  • Navel Oranges: 2 (thinly sliced)
  • Lemon juice: from 1 lemon
  • Apple Cider vinegar: 2 tbsp
  • Honey/Sugar: 1 tsp (optional)
  • Chaat masala: 1 tsp (optional-I love the Indian flavour it adds to the salad)
  • Salt: to taste

Method:

  1. Mix all the ingredients in a bowl.
  2. Add the Apple Cider Vinegar and lemon juice, salt and chaat masala and toss.
  3. Chill in the fridge for at least half and hour.
  4. Toss again before serving.

 

 


Brown rice Masala Dosa( Savoury Crepes with Potato filling)

This is a great recipe for those on a Gluten-Free diet.

Ingredients (for the potato filling):

  • Potatoes: 4 nos. (boiled and coarsely mashed/cut)
  • Green chillies: 1-2 nos. (slit length-wise)
  • Onions: 1 large or 2 medium (cut lengthwise-and then cut into half)
  • Ginger: 1/2″ piece(chopped fine)
  • Turmeric:1/2 teaspoon
  • Salt: to taste

For the tempering:

  • Oil: 1 teaspoon
  • Mustard seeds: 1 teaspoon
  • Cumin seeds: 1 teaspoon
  • Curry leaves: 2-3 nos.
  • Channa dal/split black chickpeas/Myles: 1 teaspoon
  • Cashew nuts: 4-5 nos(chopped)

Method:

  1. Heat the oil in a non-stick pan,then add the mustard, cumin and the channa dal.
  2. When the mustard starts to sputter,add the curry leaves and the cashew nuts and stir till the cashew nuts are brown.
  3. Add the ginger and fry till it turns a golden brown.
  4. Add the slit green chillies,the chopped onions,turmeric powder,salt and saute till the onions turn translucent.
  5. Add the coarsely mashed potatoes and mix well. Add 1/2 cup water and cook stirring continuously for 5-6 minutes. Set aside.

Ingredients (for the dosa):

Method:

  • Wash, then soak the raw rice, urad dal and fenugreek seeds in water for at least 4-6 hours.
  • Drain the water used for soaking.Add the cooked rice (if using flattened rice-wash,drain and let it stand for at least 10-15 mins), and about a cup of water and grind to a fine paste (should be as thick as the pancake batter).
  • Let it ferment overnight (or for 10-12 hours) in a big bowl(the batter will rise if the weather is warm enough).
  • Once it has fermented,add salt and mix. Then pour a ladleful of the batter onto a HOT pan and spread the batter with the ladle in a circular motion(going from the centre of the pan to the outside).
  • Add a little ghee/butter/oil to the edges of the dosa and let it cook till you notice it getting golden brown from underneath.
  • At this stage, place the yellow potato filling at the centre of the dosa and fold from both sides (like a wrap) or you could also fold it from three sides(the resulting dosa would looks like a triangle).
  • Remove from the pan.Serve hot with a little cilantro chutney and sambar .

Note:

  • Warm weather is crucial for the batter to ferment.
  • The pan needs to be really HOT before you start making the dosas.
  • The dosas can be made without the potato filling too- then it would be known as ‘Plain Dosa’ (not as much fun as eating the ‘masala’ variety).

 


Mangalorean Kori Rotti and Chicken Curry

Kori Rotti  is another Mangalorean favourite. What makes it different is the crispy rotti. Kori means Chicken and the rotti  is rice dosa that are dried and are hard like papad.  We always bought the kori rotti from Mangalore stores when we were in India, and was overjoyed when I spotted it in the Indian Stores in the US.

The chicken curry is a spicy coconut based gravy that is poured over the crisp rotti. The best way to eat this would be with your hands. I love my rotti to be slightly crunchy so I don’t let it sit in the gravy for too long, but some love it all soggy and soaked up in the gravy.

Ingredients for Kori Curry (Mangalorean Chicken Curry):

  • Chicken (whole): 1 kg (chopped into small pieces, washed)
  • Onions: 2 big (finely chopped)
  • Methi seeds: 6-8 nos.
  • Tamarind paste: 1/2 tsp
  • Coconut milk: 1.5 cans
  • Salt: to taste
  • Oil: 2 tablespoon
  • Ghee: 1 tsp

For Grinding together:

  • Onions: 1 big (or 2 small)
  • Coconut: 1/2 cup (scraped)
  • Garlic: 3 cloves+ 2 cloves (chopped)
  • Dry red chilies: 12 nos.
  • Bydagi chilies:  12 nos. for colour
  • Coriander seeds:2 tbsp
  • Jeera seeds: 1 tsp
  • Peppercorns: 1/2 tsp
  • Methi: 1/4 tsp
  • Turmeric:1/2 tsp
  • Oil: 2 tbsp

Method:

  1. First roast all the dry masala ingredients(dry chilies, coriander,methi,jeera,peppercorns)  separately and keep aside.
  2. Then in a kadai, add the oil , once it is hot add the sliced onions, 3 cloves garlic and fry till the onions are slightly brown.
  3. Add the coconut and stir fry till the coconut starts turning brown (make sure to keep stirring, otherwise it will burn). Then switch off and let it cool.
  4. Grind all the ingredients (onions+coconut mixture) along with the roasted spices and the 2 cloves of garlic. Add little water and grind till you get a fine paste.
  5. Add some salt, turmeric and the ground masala paste to the chicken and let it marinate for 1/2 an hour.
  6. In a big vessel, add the oil and heat, add the methi seeds, sliced onions and saute till the onions turn pink.
  7. Add the marinated chicken, salt and saute for a few minutes. Lower the heat and cover and cook till the chicken is done (add a little water),
  8. Add the coconut milk, tamarind paste and let it boil.

How to eat:

  • Since we don’t have the traditional deep steel plates that holds the gravy, I prefer to eat this in bowls, but you can eat this on a regular plate.
  • Break the rotti into bite sized pieces and place on the plate. Pour the chicken curry over the pieces. Let it soak or just dig in.
  • It tends to get a little dry after the rotti has soaked up the gravy so you can top it with some more.