Tag Archives: low-carb recipes

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Chicken Tikka (Low Carb Indian Recipes)

Category:Indian Dietitian Online,Recipes-Healthy Appetizer Tags : 

 An excellent source of protein, cooked chicken offers a wide range of nutritional benefits. Besides protein, it also contains vitamin B12, B6 & niacin and minerals like Zinc, Magnesium and Selenium.

For those on a low carb diet, you can pair this Chicken Tikka with a bowl of salad and some grilled veggies.

Ingredients for Chicken Tikka:

Chicken thighs: 1 kg ( cut into 2″ pieces)

Ginger garlic paste : 2 tbsp

Kashmiri chili powder:4 tsp.

Lemon juice: Juice of 1 lemon

Oil/ Butter/Ghee: 3 Tbsp

Besan:  2 Tbsp

Turmeric powder :¼ tsp

Yogurt : ½ cup

Black salt : ¼ tsp

Garam Masala powder:  1½ tsp

Chat masala : ½ tsp

Salt: to taste

Method:

  1. Roast the besan in a kadai till you get the cooked aroma. Let it cool.
  2. Make the marinade for the Chicken tikka with all the ingredients mentioned. Taste the marinade for salt/seasonings.
  3. Add the cut and cleaned chicken pieces into the marinade and mix well to coat all the pieces.
  4. Let it marinade overnight (or at least for 3-4 hours)
  5. Preheat the oven to 180C.
  6. Place the chicken on a tray and bake for about 20 mins.
  7. Take the tray out, brush the drippings all over the pieces. Turn them over, brush again with the drippings and some butter and bake for another 8-10 mins.
  8. Remove from oven and brush it with some butter.
  9. Before serving, sprinkle some black salt, chaat masala over the pieces.
  10. Serve with some mint chutney and some onions, lemon wedges and salad.


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Low-carb Mixed-Veg Tikki

Category:Indian Dietitian Online,Recipes-Snacks/Dips Tags : 

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. These nutrients are important for overall health and maintenance of our bodies.

This Low-carb Mixed Veg tikki is a great way to add additional vegetables to the daily diet. Eaten as a snack, it introduces vegetables into the diet as a snack.

Ingredients for Low-carb Mixed Veg tikki:

Cauliflower: 2 cup

Green beans: 1 cup

Carrots: 1/2 cup

Peas: 1/2 cup

Coriander leaves: 2 tbsp

Ginger+ Garlic paste: 1 tbsp

Green chilies: 2-3nos (as per heat tolerance)

Garam masala: 1/2 tsp

Besan: 1/2 cup (optional)

Psyllium husk: 6 tbsp

Butter/Ghee: 1 tbsp

Salt: to taste

Mint leaves: 1 tbsp

Method:

  1. Steam all the veggies till they are tender.
  2. Make a paste of the green chilies, coriander and mint leaves.
  3. Once cool, mash the cauliflower well, add salt, butter/ghee, garam masala, coriander paste, ginger garlic, besan and mix well.
  4. Add the rest of the veggies and mix well. Taste the mix and adjust the salt/seasonings.
  5. Divide the mix into small balls of equal size.
  6. Flatten it into thin tikki.
  7. Put the psyllium husk into a plate. Roll the tikki in the husk and shake off any excess.
  8. You can either bake the tikki at 180C for 15-20 mins (turning once) or shallow fry it.
  9. Serve hot with chutney and some salad.

Variation:

  1. Add some grated paneer/cheese to the mix to get extra protein.


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Paneer Mushroom Mattar Masala

Category:Indian Dietitian Online,Recipes- Side Dish Tags : 

Who doesn’t love paneer? Besides being a good source of protein, paneer also contains calcium and phosphorus. Since paneer is high in protein and low in calories, it is often recommended for weight loss as several studies indicate that eating high protein foods tends to increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss.

Try out this yummy recipe with mushrooms and red bell peppers. Mushrooms are high in antioxidants, selenium and low in fat, and calories while the red peppers(red capsicum) is optional, they do add loads of flavour to the dish while also adding antioxidants and Vitamin A to the dish.

Paneer Mushroom Mattar Masala

Ingredients for Paneer Mushroom Mattar Masala:

  • Mushrooms: 1 packet (sliced)
  • Capsicum(optional): 1 big (cubed)
  • Peas: 100g
  • Paneer: 250g (cut into cubes)
  • Tomatoes: 3 big
  • Onions: 1 big (2 medium)
  • Cashew nut: 8-10 nos.
  • Ginger Garlic paste: 1 tbsp
  • Green chili: 1-2 nos. according to spice tolerance( slit lengthwise)
  • Red Chili Powder: 1 -1.5 tbsp(as per spice tolerance)
  • Garam Masala: 1/4 tsp
  • Coriander powder: 1 tbsp
  • Turmeric Powder: 1/4 tsp
  • Bay leaf: 1
  • Cardamom: 3nos.
  • Cinnamon: 1″
  • Jeera: 1 tsp
  • Coriander leaves: 2 tbsp – finely chopped
  • Oil/ghee: 2tbsp
  • Salt: to taste

Method:

  1. Heat oil/ ghee in a kadai and add the cubed capsicum and saute for 5-8mins. Keep aside.
  2. In the same kadai, add the onions and saute till translucent. Then add the chopped tomatoes and cashews and saute for about 5 mins till the tomatoes look cooked. Switch off and let this cool.Then puree this in a blender.
  3. In the same kadai add a little more oil, then add the turmeric powder,green chili, jeera, bay leaves, cardamom and cinnamon stick and saute for a few seconds.
  4. Add the puree, red chili powder, coriander powder, garam masala and stir fry till the oil separates.
  5. Add the peas and mushrooms and saute for a few seconds. Add a cup of water and mix well.
  6. After it starts to boil,let it simmer till the gravy has thickened.
  7. Add the paneer and the sauteed paneer and mix well.
  8. Switch off and garnish with finely chopped coriander leaves.
  9. Serve hot with rotis or even with jeera rice.

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Korean Cinnamon Ginger Tea (for Blood Sugar control)

Category:Indian Dietitian Online Tags : 

Cinnamon tea is a popular drink in Korea and is called ‘SuJeongGwa’. It is usually served on festivals or special occasions. I first tried it years ago at a Korean restaurant and it was served as a cold dessert drink after the meal. It was delicious and we were told it is normally served chilled but can be had hot. It is actually served with sugar, but I have omitted that and used stevia as a sugar substitute.

What makes this drink (without added sugar) a great drink for diabetics and pre-diabetics as well as those looking to lose weight is the cinnamon. Several studies have shown that cinnamon is effective in reducing blood sugar levels as well as the HbA1C levels. Some researchers also found that it could lower the total cholesterol levels.

Cinnamon Ginger tea

Ingredients: (makes approx 5 litres)

  • Cinnamon Sticks (Ceylon cinnamon): 70g
  • Fresh ginger: 100gms , skinned and thinly sliced.
  • Water: 22 cups (1 cup=250ml)
  • Stevia(a natural sugar substitute)

Garnish:

  • Lemon juice (optional)
  • Mint leaves (optional)

Method:

  1. In a large saucepan put in 11 cups of water and the ginger, cover and boil it on medium heat for 40 mins.
  2. At the same time, put the cinnamon sticks into a separate large saucepan. Add 11 cups of water cover and let it boil on medium heat for 40 mins.
  3. After 40 mins, strain the ginger water and the cinnamon water into one large pot.
  4. For those who like it hot- pour a cup of the hot tea, add some stevia (you can garnish it with mint or lemon juice if you want).
  5. Otherwise, chill the batch of Sujeonggwa and serve cold after a meal with some stevia and garnish(optional).

It can be stored in airtight glass containers for about a week.

Note:

  1. Use Ceylon Cinnamon (found in Indian Stores) and not the Cassia Cinnamon found in regular grocery stores (in the US)
  2. Have it after your meals to aid in controlling sugar levels after meals (post-prandial).
  3. It is not a substitute for medications/insulin prescribed for diabetes.
  4. It is not a miracle drink to reduce your sugar levels after feasting and eating sugary snacks.
  5. Both Cinnamon and ginger are warming spices according to Ayurveda and this drink can also be used when you have a cold. Those prone to mouth ulcers should avoid taking it too often.
  6. You will see better results if you are on a prescribed diet for your condition and take these after sticking to the diet.

For getting a personalized Online Diet Consultation: Click on -> ONLINE DIET CONSULTATION PACKAGES

Also Check out our Indo-Korean recipe: Kimchi Uttapam


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

Category:Indian Dietitian Online Tags : 

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.

 

 

 

 

 


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Low-Carb Bun

Category:Indian Dietitian Online Tags : 

For those who miss Burgers / bread/ pav on a low-carb diet. This is the perfect low-carb replacement.

Low carb Pav/Bun

Ingredients: 

  • Almond meal: 1  1/2 cup
  • Egg whites: 3 nos.
  • Isabgol powder/Psyllium husk: 5 tbsp
  • Hot water: 1 cup
  • Salt: 1 tsp
  • Melted butter: 1 tsp
  • Sesame seeds: to sprinkle on top

Method:

  1. Mix the Almond meal/coconut flour along with the salt and baking powder.
  2. Add the egg whites, and then add the boiling water and quickly mix for about 40-50 seconds.
  3.  The mixture will be sticky, so apply the melted butter on your palms and make around 8 small balls and place them on a tray lined with baking paper.
  4. Sprinkle a little sesame seeds on top of each portion and place into pre-heated oven (180 C). Bake for around 60 mins.

These can be eaten immediately or can be frozen and used later.

 

 


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Achaari Chicken Tikka

Category:Indian Dietitian Online Tags : 

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


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Achari Paneer and Vegetable Tikkas

Category:Indian Dietitian Online Tags : 

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


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Pickle Juice: 5 Health Benefits of drinking the juice

Category:Indian Dietitian Online Tags : 

The pickle in the Western world is completely different to that what we have in India. It is basically small cucumbers or gerkins (or other vegetables like small onions) that are put in vinegar with some salt (and sometimes spices) and left to ferment for sometime. It is common to use these in sandwiches and burgers.

If you are among those who throws away the juice that remains after the pickle is over-then you need to STOP!! Pickle juice also has amazing health benefits.

Here are 5 Health benefits of drinking pickle juice:

  1. Avoiding cramps during/after workouts or intense training: Since pickle juice contains sodium it is considered to be better than plain water to relieve/prevent cramps during prolonged sporting activities or workouts.
  2. Simple cure for hangovers: Next time you have a bad hangover after a night out drinking, try drinking some pickle juice in the morning. It might not be what you’d like to drink the first thing in the morning-but trust me, it will cure your hangover and you can then drink that cup of tea!
  3. Cure for menstrual cramps, stomach pains and indigestion: Try taking a swig of pickle juice when you have any stomach related problems(menstrual pain or otherwise). Many people swear by it’s effectiveness.
  4. Headaches:  Whether it is a regular headache or migraine pain, try drinking some cold pickle juice.
  5. Slows the absorption of carbohydrates : Since pickle juice contains vinegar and vinegar has been known to slow down the absorption of the carbs from the meal, it may help both diabetics and those who are insulin resistant.

If you are tired of the cucumber pickles that are hugely popular and want to try your hand at pickling try out this quick and easy Carrot Pickle here: Pickle Carrots (Western Style)

Sweta Uchil-Purohit

Best Indian Dietitian

 


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Zoodles (Zucchini spirals) in creamy avocado sauce

Category:Indian Dietitian Online Tags : 

Wondering what ‘ZOODLES’ are?? Zoodles= Zucchini noodles, or in other words noodles made by spiralizing zucchini (using a vegetable spiralizer). The resulting zoodles is a great low-carb substitute for any recipe that calls for noodles, pasta/spaghetti (or even rice)! You can even make zucchini sheets and use them instead of lasagna sheets. If you don’t have a vegetable spiralizer then use your vegetable peeler to make sheets, then cut the sheets into strips.

Zoodles (Zucchini noodles)

This is an easy no-cook recipe. Zoodles are now available in the salad section of the grocery store and you could pick up one if you are running late and don’t know what to cook for dinner. Avocados are great for making sauces because they are naturally thick and creamy. They are loaded with healthy fat (monounsaturated) and research has shown that people who eat avocados have higher levels of beneficial HDL cholesterol than those who do not. Other essential nutrients include fiber, vitamins, folic acid, vitamin E and potassium. Add some protein in the form of cheese (or paneer) and you have a wholesome and filling meal.

To learn more about avocados, read my article that was published in Complete Wellbeing: Why You Should Try Avocados (and how to buy them)

Ingredients for Zoodles in creamy avocado sauce:

  • Zucchinis (about 4 pounds): 6 large,  spiraled  into zoodles
  • Grape tomatoes: 8-10 nos. halfed ( or 1 medium tomato cubed)
  • Bocconcini: 6-8 nos (substitute: you can add grated cheese at the end )
  • For the sauce:
  •  Avocados :(about 3/4 pound total), peeled and pit removed
  • Fresh basil leaves (about 15 medium sized leaves): 1/4 cup packed
  • Ground black pepper: 1/2 teaspoon
  • Garlic: 3 cloves, minced
  • Extra virgin olive oil: 2 Tablespoons
  • Fresh lemon juice: 1 Tablespoon
  • Salt: to taste

Method:

  1. To make the sauce, place all of the sauce ingredients in a blender and blend until smooth. Taste and add additional salt and pepper if desired.
  2. Toss the zoodles, bocconcini, grape tomatoes in the sauce. Taste and add additional salt and pepper if desired.

You can also try adding some chili flakes if you want something spicier.