Thursday, September 10, 2009

Protein Packed Pita Pockets!

Well, this is one of those dishes that doesnt need a lot of time to cook and is considered to be high in protein and full of flavour.


6 whole wheat pita breads

2 red bell pepper

3 tablespoons minced peeled fresh ginger

3 large garlic cloves, finely chopped

1 14-to 16-ounce package extra-firm tofu, drained well, cut into 1-inch cubes

3 green onions, thinly sliced on diagonal

3 tablespoons soy sauce ( I use light soy which is 70% less sodium)

2 tablespoons fresh lime juice

1/2 to 3/4 teaspoon dried crushed red pepper

1 6-ounce bag baby spinach leaves

1/3 cup chopped fresh basil

1 cup sprouts -

1 cup avocado (diced)

1/2 cup tamarind chutney

1/2 cup mint chutney

Heat oil in wok over high heat. Add bell peppers, ginger, and garlic; sauté until peppers just begin to soften, about 2 minutes. Add tofu and green onions; toss 2 minutes. Add next 3 ingredients. Toss to blend, about 1 minute. Add spinach in 3 additions, tossing until beginning to wilt, about 1 minute for each addition. Mix in basil. Season with salt and pepper. Sprinkle nuts and cut spring onions on top This dish is high in fiber ,iron and protein and def low cal. As half a cup of tofu ( u get even the low fat verisons of tofu) is around 94 cals .

Slightly toast the pita bread and cut it not half and on each side of the pita apply mint chutney and tamarind chutney fill the stuffing and bite into it!

Friday, July 24, 2009

Vegetable Hong Kong

I love Indo-Thai food and so does my hubby, this is a fusion dish which consists of a blend of two Asian dishes, which are quick and easy to make.It is rich in protein and very nutritious.
During the course of time I am going to share a few very health yet yummy recipes, which wont make you feel guilty about the calories at all.

I call it Veg. Hong Kong (no logic involved), but simply because it is a blend of a Thai tofu curry and a Chinese stir fry with cashews served with steamed white rice. To make it figure friendly you can substitute the white rice with brown rice. Both the dishes take about 30 mins to cook.

Dish 1:

Coconut Curry Tofu:

2 bunches green onions
1 (14 ounce) can light coconut milk
1/4 cup soy sauce, divided
1 1/2 teaspoons red chilli powder
1 teaspoon minced fresh ginger
2 teaspoons chile paste
1 pound firm tofu, cut into 3/4 inch cubes
4 roma (plum) tomatoes, chopped
1 yellow bell pepper, thinly sliced
4 ounces fresh mushrooms, chopped
1/4 cup chopped fresh basil
salt to taste


Remove white parts of green onions, and finely chop. Chop greens into 2 inch pieces.
In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, chilli powder, ginger, and chilli paste. Bring to a boil.

Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil. Season with salt and remaining soy sauce.

Continue cooking 5 minutes, or until vegetables are tender but crisp. Garnish with remaining green onion.

Dish 2:

Stir-Fried Chinese Vegetables


1 tablespoon peanut oil or vegetable oil
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1/4 teaspoon crushed red chili flakes
1/2 red onion, trimmed and cut into 4 wedges, layers separated
1/4 pound Chinese broccoli, stems and leaves separated, each cut into 1-inch pieces
1/4 pound Chinese long beans, trimmed and cut into 1-inch pieces
6 scallions, trimmed, 5 cut diagonally into 1-inch pieces, 1 thinly sliced and reserved separately
1/4 head Napa cabbage, leaves cut crosswise into 1-inch-wide strips
2/3 cup good-quality vegetable broth, or water, heated
1 tablespoon soy sauce
10 cashew nuts
1 tablespoons cornstarch, dissolved in 1 tablespoon cold water
2 teaspoons toasted sesame seeds


use one bag of store bought stir fry vegetable mix.

Heat a large wok over high heat. Add 2 tablespoons of the oil. When the oil is hot, add the ginger, garlic, and chili flakes, cashews and stir-fry just until they are aromatic, about 30 sec, add the onion pieces and stir-fry until they turn glossy and bright, 1 to 2 minutes.

Add Chinese broccoli stem pieces. Stir-fry 1 to 2 minutes more.

Add the long beans and the 1-inch scallion pieces. Continue stir-frying until they are bright green and glossy, 1 to 2 minutes more.

Add the Napa cabbage and the Chinese broccoli leaves, Continue stir-frying until the vegetables are all tender-crisp, about 2 minutes more. Add the remaining stock, soy sauce, and cornstarch mixture and stir-fry until the vegetables all look lightly glazed with sauce, about 1 minute more.

Transfer the stir-fried vegetables to a heated serving dish. Garnish with the sliced scallions and serve immediately.

To serve:

Take a round dish and spread steamed rice in the middle of the plate. Take a spoon full of tofu curry and place it on one side of the dish and the stir fried veg on the other side, decorate with cashews, spring onions and lemon.