Uric Acid

Breakfast

Beetroot abd carrot juice

INGREDIENTS

Carrot
Beetroot

PREPARATION

- Wash carrot and beetroot first peel off the skin using a peeler, chop them into bite sized pieces and transfer to a mixer and blend it well until smooth.
- Add little water and blend it again to a smooth mixture Strain
- Press it with a spoon to extract the juice completely

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Carrot	2cup-2ser	10g	4g	0g	50
Beetroot	1cup-1ser	5g	2g	0g	25
		15g	6g	0g	75 kcal

Tacos

INGREDIENTS

1 lb. 90% to 93% lean ground chicken
1 Tablespoon chili powder
1 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
1/2 cup tomato sauce
1/4 cup water
12 taco shells – either hard shells or small 6-inch soft flour tortillas will work
Optional Taco Toppings: shredded lettuce, chopped tomatoes, diced red onion, taco sauce etc.

PREPARATION

- Add the beef to a large skillet over medium-high heat. Break the meat apart with a wooden spoon. Add the chili powder, cumin, salt, oregano, garlic powder, and pepper to the meat. Stir well. Cook until the meat is cooked through, about 6-8 minutes, stirring occasionally.
- Reduce the heat to medium. Add the tomato sauce and water. Stir to combine. Cook, stirring occasionally, for 7-8 minutes, until some of the liquid evaporates but the meat mixture is still a little saucy. Remove from the heat.
- Warm the taco shells according to their package directions.
- Fill the taco shells with 2 heaping tablespoons of taco meat. Top with desired taco toppings: shredded lettuce, chopped tomatoes, diced red onion, taco sauce etc.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Tacos	1-6inch	15g	3g	1g	80
Chicken Low fat	3oz-3ser	0g	21g	9g	135
		15g	24g	10g	215 kcal

Omelate Sandwich

INGREDIENTS

4 large eggs
1 tablespoon whole milk
1/2 medium onion, peeled and finely chopped
2 green chiles, seeded and finely chopped
2 sprigs cilantro, finely chopped
1/4 teaspoon black pepper
1/4 teaspoon chile powder (you can also use red pepper flakes)
1/4 teaspoon ground turmeric
1 pinch kosher salt
1 splash vegetable oil or ghee
4 slices white bread

PREPARATION

- In a medium bowl, mix the eggs and milk.
- Add the onion, chiles, cilantro, black pepper, chile powder, turmeric, and salt to the bowl and stir to combine.
- In a small skillet over medium-high heat, warm the oil. When the oil is hot, reduce the heat to medium-low and add half of the egg mixture to the pan, swirling so it completely covers the surface of the pan.
- Cook the omelet for 2 minutes, until the underside is lightly browned. Flip the omelet and cook the other side for another 2 minutes, until browned. Transfer the omelet to a plate.
- Repeat with the remaining egg mixture to make a second omelet.
- Serve the omelet sandwiched with white bread or pav—ideally toasted in the grease of the pan. However, if you like your toast more evenly browned and crisped, toast in a toaster. It will be just as delicious, we promise.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Egg	1	0G	7g	5g	75
Milk low fat	Half cup-half ser	9g	5g	3g	50
Olive oil	1tbsp-1ser	0g	0g	5g	45
Whole wheat braed	2slices-2ser	30g	6g	2g	160
		39g	18g	15g	330 kcal

Chicken Egg Roll

INGREDIENTS

400 gms Bonelss Chicken
1 medium Onion
1 Tomato
1 tsp Ginger Paste
1 tsp Garlic Paste
1/4 tsp Turmeric Powder
1 tsp Red Chilly Powder
1/4 tsp Garam Masala
1 tsp Coriander Powder
1/2 tsp Cumin Powder
1 tsp Oil
Roti:
1 Cup Whole wheat flour
Salt to taste
1/2 tsp Oil
2 Eggs

PREPARATION

- Filling
- Cut the chicken into small bite sized pieces.
- Heat the Oil in wide pan. When Oil is hot add onions and saute till it turns brown.
- Add Ginger paste,garlic paste and saute for a minute.
  Add the tomatoes and cook till it becomes mushy and comes together. It will start leaving oil.You can add very little water if tomatoes are not juicy.
- Add all the spices (Turmeric Powder, Red Chili Powder,Garam Masala,Coriander Powder and Cumin Powder) and mix well.
- Now add the chicken and salt and mix well and cook covered till the chicken is done.Do not add any water.Take the lid off the pan and dry up all liquid.
  Switch off and keep aside.
  
  Roti:
- While the chicken is getting cooked lets make the soft dough using flour,salt and water.Apply the oil to dough and keep aside for sometime.\
- Knead the dough once for 30 seconds and Divide the dough into 4 equal parts.Dust the surface with flour and Roll each into thin large round roti.
- Heat the tawa.Put the roti on hot tawa. Once bubbles start coming flip to other side.
- Whisk the 2 eggs and Apply 1/4 part of it on top of the roti and spread it using fork.
- Now flip the roti so tht egg part comes down and gets cooked on tawa.
- Drizzle some oil on the sides of roti.
- After 30 seconds remove from tawa and keep on serving plate.Similarly Make all rotis.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Chicken	40z – 4ser	0g	21g	12g	180
Whole wheat flour	Half cup- 3ser	45g	9g	3g	204
Egg	1	0g	7g	5g	75
		45g	37g	20g	495 kcal

Potato Paratha

INGREDIENTS

- For Potato Stuffing
- 3 to 4 medium potatoes – boiled and mashed
- 1 to 2 green chilies – chopped finely
- ¼ to ½ teaspoon kashmiri red chilli powder or cayenne pepper or paprika, optional
- ¼ to ½ teaspoon garam masala powder
- ½ to 1 teaspoon dry mango powder (amchur powder)
- 1 tablespoon finely chopped coriander leaves – optional
- salt as required
- oil or ghee, as required for roasting paratha
- For Paratha Dough
- 2 cups whole wheat flour
- ½ teaspoon salt or add as required
- 1 tablespoon oil or ghee (clarified butter)
- water as required for kneading

PREPARATION

- Making Potato Stuffing
- First boil the potatoes and peel them. You can boil or steam the potatoes in a pressure cooker, steamer or electric cooker.
- Chop and then mash the potatoes with a potato masher.
- The potatoes should be mashed very well. There should be no lumps or small pieces in it.
- Now add the chopped green chilies, garam masala powder, red chili powder, dry mango powder and salt.
- Mix the spice powders and green chilies with the mashed potatoes very well. Check the taste and add more salt or red chili powder or dry mango powder as per your taste.
- Kneading Dough
- In another bowl or pan, take whole wheat flour (atta).
- Make a well in the center. Add salt, oil and about half of the water.
- Bring the mixture together and knead into a smooth soft dough.
- Cover and keep the dough aside for 20 to 30 minutes.
- Stuffing And Rolling
  Method 1
- Pinch two small balls from the dough. Flatten them and dust with whole wheat flour.
- With a rolling pin, roll them into about 4 to 5 inches diameter rounds . Try making both the
- rounds of the same size.
- On one of the rolled dough circle, place the potato stuffing in the center and keep about 1 inch empty space from the sides.
- Gently place the second circle on top.
- Press and seal the edges with your fingertips.
- Dust some flour on the stuffed paratha and roll into a round of about 7 to 8 inches in diameter or about the size of a normal roti or chapati.
- Method 2
- Pinch a medium ball dough. Roll and flatten it. Dust with some flour and roll it in a circle of about 5 to 5.5 inches in diameter.
- Place the potato stuffing in the center, keeping about 2 to 2.5 inches space from the sides.
- Take the edge and start pleating as well as bringing the pleats in the center.
- Join the pleats together. The pleats have to be joined well, as otherwise there will be gaps while rolling and the filling comes out.
- In case you do see the filling, then just take a small piece of dough and cover the gap. Roll to smoothen out the small piece of dough.
- Press the pleats from center.
- Sprinkle some flour and roll this version of aloo paratha to about the same size as that of a chapati or roti.
- Roasting
- On a hot tava (tawa or skillet or griddle) place the rolled paratha.
- The tawa or skillet be hot and not at a low temperature. Cooking parathas at a low flame will harden them. Parathas ideally are crisp as well as soft.
- When the base is partly cooked, flip the alu paratha using a spatula or tongs.
- Spread some ghee on the partly cooked part.
- Flip again and this time this side has to be cooked more than the previous side. You will see brown spots on the paratha.
- Spread some ghee on this side too. A well made and well roasted aloo ka paratha will puff up.
- Flip again once or twice till both the sides of aloo paratha are cooked properly. You should see crisp brown spots on the paratha.
- You can also press the paratha edges with a spatula or spoon, so that they are fried well. As some time, the paratha edges are not cooked well so keep this point in mind.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Whole wheat flour	Half cup-3ser	45	9g	3g	204
Potato mashed	½ cup-1ser	15g	3g	1g	80
Olive oil	1tbsp-1ser	0g	0g	5g	45
		60g	12g	9g	329 kcal

Lunch

Chicken Chickpea Gravy

INGREDIENTS

Chicken (low fat)
White chickpea
Ginger garlic paste
Salt to taste
Olive Oil
Onion (chopped)
Tomato puree
Red chili powder
Split red lentil
Coriander powder
Turmeric powder
Green chilies
Garam masala
Cumin seeds
Bay leaf
Cloves
Black pepper
Green coriander for garnish

PREPARATION

Soak chickpeas in a bowl for 8 to 10 hours or overnight. Then boil them until fully cooked.
In a pan heat oil, then add onion, ginger garlic paste and sauté for 2 to 3 minutes.
Then add salt, red chili powder, turmeric, tomato puree and again cook for 2 to 3 minutes.
Now add bay leaf, black cloves, black pepper, cumin seeds, red lentil, leg pieces, half cup water and cook for 10 to 15 minutes on medium flame.
In the end add boiled chickpea, coriander powder, garam masala, green chilies, and water as required. Cover and cook 10 to 15 minutes more and your dish is ready.
Garnish with coriander and serve tasty

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Chicken	4oz -4ser	0g	28g	12g	180
White chickpea	1/2cup-1ser	15g	3g	1g	80
Onion	1/2cup-half ser	3g	1g	0g	15
Tomato	1/2cup-half ser	3g	1g	0g	15
		21g	33g	13g	290

Potato Cauliflour Gravy

INGREDIENTS

2 potatoes
250 grams cauliflower
2 Onions
2 tomatoes( pureed)
8-10 garlic crush
3-4 Green chillies
1 inch Ginger
2 tbsp oil
1/2 tsp turmeric powder
2 tsp red kashmiri chilli powder
1 tsp garam masala
1 tsp coriander powder
Pinch asafoetida
1 tsp cumin seed
1 tsp Ghee

PREPARATION

- Cut potato into small cubes, cauliflower in small piece (tukde)then boil in a cooker for 1 whistle.
- Take a mixie jar add onion, green chilli and ginger grind it coarsely not smooth paste.
- Then heat the Kadhai add oil, then cumin seed after crackles of cumin seed add crush garlic then add Onion, garlic, ginger paste saute till raw smell goes
- Then add garam masala, coriander powder, turmeric powder, Kashmiri chilli saute for 1 min in low flame then add tomato puree, salt mix it well saute till oil separates from the masala.
- Then add boil potato and cauliflower mix it well then add water.
- Cook for 5-6 mins in medium flame.
- Then take small pan add ghee when ghee is hot add pinch of asafoetida, cumin seed and Curry leaves after that give tadka to the gravy.
- Gravy thickness depends upon you.
- Garnish with coriander leaves.
- You can add boil green peas too in gravy.
- Make this dhaba style gravy in iron kadhai taste of gravy come more tasty in iron kadhai.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Olive oil	1tbsp-1ser	0g	0g	5g	45
Potato+ cauliflower Raw	1cup-1ser	5g	2g	0g	25
Tomato+ onion Raw	1/3cup-half serving	2g	1g	0g	15
		7g	3g	5g	85 kcal

Mash Daal

INGREDIENTS

White lentils / mash dal/ urad dal 250 g
Turmeric powder 1 tsp
Salt 1 tsp
Kashmiri red chili 2
Ginger garlic paste 1 tbsp
Water 2 cups
Oil 1/4 cup
Onion 1 medium
Tomato 1
Fresh coriander chopped 3 tbsp
Fresh mint chopped 2 tbsp
Fresh green chili 2
Julian ginger 2 tbsp
Cumin whole 1 tbsp
Red chili powder 1 tsp
Lemon juice 3-4 tbsp
Garam masala powder 1 tsp
Salt 1/2 tsp or as required

PREPARATION

- Soak mash dal for 1 hour.
- Cook it with all list 1 ingredients on medium heat until nicely tender.
- Add 1/4 cup oil in a pan with finely sliced onions. Cook until light brown.
- Now add chopped tomato and cumin and garam masala.
- Stir it until you see oil with sides of pan.
- Add fresh coriander,mint,chilies,ginger, salt, red chili powder. Stir well.
- Add cooked daal and lemon juice.
- Mix well and turn the heat slow ,cook it for 10 more minutes.
- Sprinkle fresh coriander, and Julian ginger. Turn off the heat. Serve with chapati.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
White lentil	1/2cup-1ser	15g	7g	3g	120
Olive Oil	1tbsp-1ser	0g	0g	5g	45
Onion + tomato Raw	Half cup- half serving	2g	1g	0g	15
		17g	8g	8g	180 kcal

Aloo Chana Gravy

INGREDIENTS

2 tbsp curry powder (Note 3)
1 tsp All Spice powder
1 tsp nutmeg powder (or 1/2 tsp freshly grated)
1 1/2 tsp smoked paprika (or normal or sweet)
2 tsp dried thyme leaves (or 3 tsp fresh)
1 tsp cumin powder
3/4 tsp cayenne pepper
1 tsp white pepper (or 1/2 tsp black pepper)
CURRY
3 tbsp (65ml) cooking oil (I used vegetable)
2 large garlic cloves , minced
1 large onion , diced (brown, white, yellow)
1 1/2 cups (225g) potatoes , cut into 1.2cm / 1/2″ cubes
28 oz / 800g canned chickpeas (2 x 14oz/400g cans) , drained (Note 3)
14 oz / 400g canned crushed tomatoes
2 cups (500ml) vegetable or chicken broth/stock
2 scallion/shallot stems , sliced (green & white part)
2 tbsp fresh parsley , finely chopped (or coriander/cilantro)
Salt to taste

PREPARATION

- Heat oil in a large pot or very deep skillet over medium high heat.
- Add onion and garlic, cook for 3 minutes until onion is translucent.
- Add Curry Spices and stir for 1 minute.
- Add the potatoes and stir to coat in the Spices. If the spices start to stick to the bottom of the pot, add a tiny splash of water.
- Add the chickpeas, tomatoes and vegetable or chicken broth. Bring to simmer then turn down the heat to medium and simmer for 15 minutes, or until the potatoes are cooked and the sauce has thickened.
- Adjust salt to taste, stir through scallions/shallots and parsley.
- Serve with rice – basmati would be ideal, or Coconut Rice if you’re wanting to impress. To go all out, add some Easy Soft Flatbreads!

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
White chick pea	1/2cup-1ser	15g	7g	3g	125
Potato Raw	1/3cup-half ser	9g	2g	1g	45
Olive oil	1tbsp-1ser	0g	0g	5g	45
		24g	9g	9g	215

Dinner

Chicken Kofta Pilao

INGREDIENTS

K&N kofta
Rice
Whole spices (1 Bay Leaf, Cloves, Black Pepper, Cinnamon Stick small)
Ginger garlic paste
Fried Onion
Salt to taste
Red chili powder
Yogurt
Green chili
Garam masala powder
Fennel seeds
Cooking oil

PREPARATION

- Take a cooking pot, heat the oil and add whole spices, ginger garlic paste, fried onion, salt , red chili powder and sauté for 2-3 minutes. Now put the yogurt and mix well. Let the masala cook for 4-5 minutes on medium low flame
- Add 3 cups water, K&N’s Stok and stir to mix properly
- Now add soaked rice, stir gently to mix well and simmer for 5-7 minutes
- Prepare the K&N’s Kofta as per the instruction on the pack
- Add prepared K&N’s Kofta and and let it cook for 15 minutes on fairly low flame.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
K&N kofta (low fat)	2-2ser	8g	6g	12g	172
Brown Rice	1/2cup-2ser	30g	6g	2g	160
Onion	1/2cup-half ser	3g	1g	0g	15
Tomato	1/2cup-half ser	3g	1g	0g	15
		44g	14g	14g	360 kcal

Vegetable Pilao

INGREDIENTS

1.5 cups basmati rice – 300 grams, rinsed & soaked for 30 minutes
water – as required for soaking
Vegetables
½ to ¾ cup chopped cauliflower florets
½ to ¾ cup chopped potatoes
¼ cup chopped carrots
⅓ cup green peas – fresh or frozen
¼ cup chopped green peas (french beans)
¼ cup chopped green bell pepper (capsicum) – optional
¼ cup sliced baby corn – optional
Other Ingredients
3 tablespoons Ghee or oil
1 cup thinly sliced onions or 1 large onion, sliced
½ cup chopped tomatoes or 1 medium sized tomato, chopped
1 to 1.5 inches ginger – crushed to a paste in a mortar-pestle
4 to 5 small to medium garlic cloves
1 to 2 green chillies (chili pepper)
3 tablespoons chopped coriander leaves (cilantro)
2 tablespoons chopped mint leaves – optional
¼ teaspoon lemon juice – optional
2.5 to 3 cups water or veg stock * check notes below for details. I added 3 cups of water
salt as required
Whole Spices
1 teaspoon cumin seeds or 1 teaspoon caraway seeds (shah jeera)
5 to 6 whole black pepper – optional
1 tej patta (indian bay leaf)
4 cloves
3 to 4 green cardamoms
1 black cardamom – optional
1 small piece of mace – optional
1 small star anise – optional
1 inch cinnamon
1 small piece of stone flower (dagad phool

PREPARATION

- Rinse rice till the water runs clear of starch and become transparent while rinsing.
- Soak the rice in enough water for 30 minutes. Drain all the water and keep the soaked rice aside.
- Rinse, peel and chop the vegetables.
- Crush chopped ginger, garlic and green chillies to a paste in a mortar-pestle or grind them in a small mixer or grinder with a bit of water.
- Frying Spices And Onions
- In a deep thick bottomed pot or pan, heat ghee or oil and fry all the whole spices mentioned above, till the oil becomes fragrant and the spices splutter.
- Add the onions and saute them till golden. Saute the onions on a low to medium-low flame and stir often for uniform browning.
- Add the ginger-garlic-green chili paste and saute for some seconds till their raw aroma goes away.
- Add the tomatoes and saute for 2 to 3 minutes on a low to medium-low flame.
- Add all the chopped veggies and saute again for 1 to 2 minutes on a low to medium-low flame.
- Add rice and saute gently for 1 to 2 minutes on a low or medium-low flame, so that the rice gets well coated with the oil.
- Add water and lemon juice. Mix and stir.
- Season with salt and stir again.
- Cooking Veg Pulao
- Cover tightly and let the rice cook on a low flame, till the water is absorbed and the rice is well cooked.
- Check in between a few times to check if the water is enough. Depending on the quality of rice, you may need to add less or more water. With a fork too, you can gently stir the rice without breaking the rice grains.
- Once the rice grains are cooked, fluff and let the rice stand for 5 minutes.
- Serve pulao hot with some side salad, sliced onion & lemon wedges or raita. You can also garnish it with chopped coriander or mint leaves or fried cashews or fried onions.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Brown Rice	1/2cup-2ser	30g	6g	2g	160
MIX vegetable Raw	1cup-1ser	5g	2g	0g	25
Olive oil	1tbsp-1ser	0g	0g	5g	45
		40g	8g	7g	230 kcal

Chicken Cutles With Zeera Rice

INGREDIENTS

600 gm chicken
2 tablespoon lemon juice
2 dash powdered black pepper
1/2 teaspoon spice oregano
70 gm breadcrumbs
salt as required
2 tablespoon refined oil
refined oil as required
For Marination
1/2 cup all purpose flour
2 beaten egg
For Filling
3 cup mashed potato
1/2 cup finely chopped capsicum ( green pepper)
1/2 tablespoon finely chopped green chilli
1/2 tablespoon grated ginger
1 tablespoon cumin powder
1/2 cup finely chopped coriander leaves
1/2 cup finely chopped carrot
1/2 cup finely chopped onion
1/2 tablespoon finely chopped garlic
1/2 tablespoon garam masala powder
1 1/2 teaspoon cumin seeds

PREPARATION

Step 1 Wash the chicken
Wash the chicken, parboil it and shred it. In the meantime, take a pan and heat oil in it over medium flame. Once the oil is sufficiently hot, add cumin seeds.
Fry the garlic and ginger
Once the cumin seeds start to splutter, add chopped garlic and grated ginger. Fry until lightly golden. Make sure that the flame is on low so that the ginger and garlic don’t burn. Once the raw flavour of garlic-ginger is gone, add chopped onions and sauté until soft.
Wait for the onions to turn slightly translucent in colour. Then add finely chopped carrot and capsicum and saute for few minutes over a moderate-high flame. Take it off the heat, transfer it in a bowl and allow the mixture to cool for a while
In a large bowl, add boiled potatoes, shredded chicken, sauteed vegetable, green chillies, garam masala powder, oregano, cumin powder, bread crumbs, coriander leaves and mix well. Divide the mixture into equal lemon sized balls and shape each of them into a cutlet.
Dip the cutlets in the batter
Take each cutlet and coat it well with all-purpose flour. Then dip the cutlets in the beaten egg mixture and coat it with bread crumbs. Again dip the cutlet in the egg and then coat it with bread crumbs. Repeat the same for all. This step is important as it will give a crunchy texture to the cutlets. Place the cutlets on the tray lined with butter paper and freeze for 3-4 hours.
Deep fry and relish
Heat oil in a deep pan over medium flame and fry the cutlets until crisp and golden brown. Pair these delicious cutlets with some onion rings and serve them hot with ketchup, sauce or dip of your choice. Do try this recipe, rate it and let us know how it turned out to be.
Ingredients for zera rice
1 cup Long grain Basmati Rice
2 cups Water + extra for soaking, refer to Note 1
1 tablespoon Ghee
1 Bayleaf
1 inch Cinnamon Stick
4-5 Cloves
1 teaspoon Jeera Cumin Seeds
1 Green Chilli or Serrano Pepper, chopped finely
½ teaspoon Salt
2 tablespoons Coriander chopped for topping

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Chicken	4oz -4ser	0g	24g	12g	160
Olive Oil	1tbsp-1ser	0g	0g	5g	45
Allpurpose flour	4tbsp-1ser	15g	3g	1g	80
Carrot+ Onion cooked	1/2cup-1ser	5g	2g	0g	25
		20g	29g	18	310 kcal

White Karahi

INGREDIENTS

500 grams bone-in chicken you may also use boneless chicken cubes
3-4 tablespoons oil
1/2 tablespoon ginger garlic paste
4 green chillies grinded into a paste
Salt to taste
3/4 cup yogurt
1 teaspoon black pepper freshly ground is best, but you may also use powder
1 teaspoon roasted cumin seeds roughly grounded
1 teaspoon roasted coriander seeds roughly grounded
2 inch ginger julienned or thinly sliced
5 tablespoons heavy cream or tetra pack cream
1 tablespoon butter
2 green chillies finely sliced

PREPARATION

Heat oil in a wok, add the chicken and fry until its golden brown.
Add the ginger garlic paste, green chilli paste, and salt.
Cook for 5-7 minutes on medium heat.
While the chicken is cooking, mix the yogurt, black pepper, cumin and coriander.
Add this yogurt mixture to the chicken, and cook for an addition 6-8 minutes until most of the water has evaporated, and you can see the oil on the surface of the curry.
Now add the cream and butter, and cook for a minute or two.
Garnish with green chillies and julienned ginger. Serve with roti

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Chicken	4oz-4ser	0g	21g	12g	180
Yogurt(low fat)	Half cup- half serving	7g	4g	1g	50
		7g	25g	13g	230 kcal
Carrot+ Onion cooked	1/2cup-1ser	5g	2g	0g	25
		20g	29g	18	310 kcal

Chicken Curry

INGREDIENTS

1/2 cup oil
1 medium onion, finely chopped
2 small to medium tomatoes, halved
1tsp minced garlic
1tsp minced ginger
3tsp salt (or to taste)
2tsp Paprika or Kashmiri Red Chilli Powder
1tsp cumin powder
1tsp cumin seeds
2tsp coriander powder
1/2tsp turmeric
1 bay leaf
2 whole cloves
10 whole black peppercorns
1 green cardamom
1tsp chilli powder (if needed to enhance the spice. Please taste before adding)
1 chicken (approx 600-800g cut into 12-14 pieces), bone in, curry pieces
Coriander or dried fenugreek (kasuri methi) to garnish
1/2 tsp garam masala

PREPARATION

- Heat the oil in a deep pot
- Add in the onions. Cook these on a medium high heat till the onions become translucent and begin to brown lightly on the edges
- Add the halved tomatoes and a splash of water. Cover and steam this on low for about 5 minutes. Once the 5 minutes are up, the peel should slip off the tomatoes easily. Pull these out
- Turn the heat up, add the garlic, ginger and all the spices and dry out the masala, stirring constantly. Use your spoon to mash the onions and tomatoes as you stir. Alternatively, you can blend these to get a super smooth masala fast
- Once the masala is super dry, the oil begins to seperate at the edges and the masala begins to catch at the bottom of the pot, add the chicken
- Saute the chicken on high heat, again stirring constantly, until the chicken changes colour and no longer remains pink
- Add 2.5 cups of water. Bring to a boil, then cover and simmer on low for half an hour
- Once the chicken is cooked through, stir in the garam masala and coriander/dried fenugreek.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Chicken	4oz-4ser	0g	27g	12g	180
Olive oil	1tbsp-1ser	0g	0g	5g	45
Tomato + onion	1/3 cup – half serving	2g	1g	0g	15
		2g	28g	17g	240 kcal

500 grams bone-in chicken you may also use boneless chicken cubes
3-4 tablespoons oil
1/2 tablespoon ginger garlic paste
4 green chillies grinded into a paste
Salt to taste
3/4 cup yogurt
1 teaspoon black pepper freshly ground is best, but you may also use powder
1 teaspoon roasted cumin seeds roughly grounded
1 teaspoon roasted coriander seeds roughly grounded
2 inch ginger julienned or thinly sliced
5 tablespoons heavy cream or tetra pack cream
1 tablespoon butter
2 green chillies finely sliced

PREPARATION

Heat oil in a wok, add the chicken and fry until its golden brown.
Add the ginger garlic paste, green chilli paste, and salt.
Cook for 5-7 minutes on medium heat.
While the chicken is cooking, mix the yogurt, black pepper, cumin and coriander.
Add this yogurt mixture to the chicken, and cook for an addition 6-8 minutes until most of the water has evaporated, and you can see the oil on the surface of the curry.
Now add the cream and butter, and cook for a minute or two.
Garnish with green chillies and julienned ginger. Serve with roti

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Chicken	4oz-4ser	0g	21g	12g	180
Yogurt(low fat)	Half cup- half serving	7g	4g	1g	50
		7g	25g	13g	230 kcal
Carrot+ Onion cooked	1/2cup-1ser	5g	2g	0g	25
		20g	29g	18	310 kcal

Chicken Bitter Guard

INGREDIENTS

1 kg Karela (Bitter gourd)
1 & ½ tbs Namak (salt)
Cooking oil for frying
1/2 Cup Cooking oil
1/2 kg piyaz (onion) sliced
3 medium Tomato in cubes
Half kg Chicken
5-6 Hari mirch (Green chillies)
Half tsp Lehsan paste (garlic paste)
Half tbs Zeera (Cumin seeds) roasted & crushed
1/2 tsp namak (salt)
1 tsp Haldee powder (Turmeric powder)
2 tsp Dhania powder (Coriander powder)
2 tsp or to taste Lal mirch powder (Red chilli powder)
Half tbs garam msala

PREPARATION

- Peel & deseed bitter gourd then chop into small pieces with the help of the knife. -On strainer,add bitter gourd,salt and mix well,cover and let it rest for 30 minutes then wash thoroughly 3-4 times and squeeze to remove excess water.
- In frying pan,heat cooking oil and fry bitter gourd until golden brown and crispy & set aside.
- In wok,add cooking oil and chicken..fry chicken until it perfectly fry…add onion fry until light golden. -Add garlic paste and mix well. -Add tomatoes,green chilllies and mix well. –
- Add cumin seeds,salt,turmeric powder,coriander powder,red chilli powder,mix well and cook for 2-3 mins-Cover and cook on low flame for 5 minutes then cook on high flame for 2-3 minutes.
- Now add fried bitter gourd and mix well. -Add garam masala powder,cover and cook on low flame for 15-20 minutes. -Add fresh coriander,mix & serve!

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Bitter Gourd Raw	2cup-2ser	10g	4g	0g	50
Olive oil	1tbsp-1ser	0g	0g	5g	45
Chicken	3oz-3ser	0g	21g	12g	135
		10g	25g	17g	230 kcal