Summer Chicken Salad/ கோழி சாலட் / ಕೋಳಿ ಸಲಾಡ್

This is a diet/diabetic friendly recipe. Prepared with zero oil this dish is still packed with flavors and taste. We can prepare rolls and sandwiches using this salad. We can serve this salad warm or cold. 

Summer Chicken Salad Recipe Video Posted on Youtube Tamil and English channels 😊

Summer Chicken Salad Ingredients:

250 Grams Chicken Breast

1/4 Cup Red Capsicum

1/4 Cup Yellow Capsicum

1/4 Cup Green Capsicum

1/2 Onion 

2 Cups Iceberg Lettuce

2 Green Chilies

1/4 Cup Cucumber

2 Tbsp Coriander

2 Tbsp Mint

1 Tbsp Ginger and Garlic Paste

1 Tsp Chili Powder

1 Tsp Chaat Masala

1 Tsp Pepper Powder 

1 Tbsp Salt

1 Tbsp Chilly Flakes

1 Tbsp Lime Juice

Prep Chicken for Salad:

Wash 250 grams chicken breast and add it to a wok along with 1 tbsp ginger and garlic paste, 1 tbsp chilly flakes, 1 tsp pepper powder and 1 tsp salt.

Add 1 cup water, stir the chicken and cover. Cook the chicken on medium flame for 10 minutes until tender.

Once the chicken is cooked place it on high flame and allow excess moisture to evaporate. Remove from flame allow it to cool down completely.

Shred or chop the chicken into tiny pieces and reserve in a bowl.

Prep Veggies for Salad:

Separate the lettuce leaves, rinse it in water and then in ice cold water. Spread the lettuce leaves on a cloth allow excess moisture to drain and thinly slice the lettuce and reserve.

Wash the bell peppers, yellow, green and red. Chop into half, remove the seeds and stem. Slice the bell peppers into thin strips and reserve.

Peel, wash and slice the onion and reserve.

Wash and remove the stems from chilies and finely chop.

Wash the cucumber and chop into half, slice and reserve.

Separate the mint and coriander leaves, rinse in water and finely chop.

Wash and juice lime in a bowl and reserve.

Method:

On a serving platter or salad bowl layer with lettuce.

Sprinkle pepper powder, chaat masala and salt. and reserve.

In a bowl add the shredded chicken, separate and add sliced onions, bell pepper, chilies, mint and coriander, cucumber and lime juice.

Top the chicken with chilly powder, chaat masala, salt, and pepper powder. Mix all the ingredients till well combined.

Layer the lettuce with chicken and garnish with lime juice, finely chopped mint and coriander serve the chicken salad right away and enjoy!

Mushroom and Leeks Soup Recipe / காளான் மற்றும் வெங்காய தாள் சூப் / ಅಣಬೆ ಮತ್ತುಈರುಳ್ಳಿ ಹೂವಿನ ಸೂಪ್

This leeks soup is so flavorful it can be serve warm or cold and perfect for summers. The creamy taste in this soup is ultimate without adding any cream or a drop of oil. I've used skimmed milk boiled, then filtered. This is a perfect soup for diet, diabetic people and even for kids.

Leeks soup recipe video posted on Youtube English and Tamil Channels 😊

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties overall excellent vegetable. If your unable to find leeks use spring onion white part. 

Leeks and Mushroom Soup Ingredients:

40 Grams Leeks or Spring Onion

150 Grams Button Mushroom

1/2 Onion

2 Green Chilies

3 Cloves Garlic

1 Tsp Ginger and Garlic Paste

1 Tsp Salt

1 Tsp White Pepper

1 1/2 Cups Milk

Prep:

Wash the mushroom twice or thrice in water. Drain the mushroom and spread it on a towel allow it to air dry.

Once the mushrooms are dry slice it and reserve.

Peel, wash and slice onion and garlic cloves.

Wash and remove the caps from chilies and reserve.

Prepare ginger and garlic paste with equal amounts of cleaned ginger and garlic and reserve.

Separate the leaves and reserve only the stems. Slice and remove the roots, rinse well and slice the leeks and reserve.

Method:

In a pan add chopped veggies mushrooms, onions, leeks, garlic, ginger and garlic paste, followed by 1 cup milk, 1/2 cup water and salt stir and cover and cook all the veggies are mushy.

Remove the veggies from flame and allow it cool completely. Add the cooled veggies to a mixerjar and grind to form a smooth paste.

Transfer the ground soup to a pan and dilute with 1/2 cup milk and water. Place on medium flame adjust salt and add white pepper powder stir well and bring to a rapid boil. 

Remove the soup from flame and serve it in soup bowls...Enjoy! 

We can serve this soup in room temp or chilled but make sure to dilute the soup with warm water and then serve it.

Grapes Salad Recipe /ದ್ರಾಕ್ಷಿಸಲಾಡ್/ திராட்சை சாலட்

This grape salad pairs well with all rice dishes (Vangi bath, biryani, pulao, curd rice). We can also consume this salad as it is. The combination of sweet, spicy and slight sour content is extremely satisfying. Once we mix the salad it has to be served right away. 

Grape Salad Recipe Video Posted on Youtube English and Tamil Channel 😊 

Grapes Salad Ingredients:
1 1/2 Cups Seedless Grapes
1/2 Onion
1 Tbsp Mint
1 Tbsp Coriander
1 Tsp Chilly Powder
1 Tsp Chaat Masala
1 Tsp Pepper Powder
1 Tsp Salt

1 Tsp Lime Juice Optional

Prep:

Separate and rinse the grapes twice in salt water. Then rinse it in plain water.

Drain the grapes and spread it on a towel and allow it to air dry.

Chop the grapes into halves and place it in a airtight container, refrigerated until use.

Peel, wash and finely chop onion.

Separate mint and coriander leaves and finely chop.

Juice a lime and reserve the lime juice.

In a small mixing bowl combine salt, chilly powder, pepper powder and chaat masala and reserve.

Method:

Add the chilled grapes to a mixing bowl along with finely chopped mint, coriander, onions and masala mix. 

Mix all the ingredients till well combined, top the salad with few drops lime juice mix it once and serve right away...Enjoy!

Protein Paneer Salad Recipe

 

This vegetarian version of protein salad is so healthy and nutritious. It's a great option for people who want to add protein to their diet.

Protein Paneer Salad Ingredients:

200 Grams Paneer/Cottage Cheese

1 Cup Capsicum

1 Cup Onion

1 Broccoli

100 Grams Ice Berg Lettuce

1 Tsp Chilly Flakes 

1 Tsp Pepper Powder

1 Tsp Italian Seasoning / Pizza Seasoning

1 Tbsp Salad Oil

1 Tbsp Lime Juice

Recipe video posted on Youtube English and Tamil Channels 😊

Prep:

Separate the broccoli florets and rinse twice. In a pan or pot add water and 1/2 tsp salt boil it on high flame. Remove the boiling water from flame and add the broccoli to the hot water and allow it to rest for few minute then drain and reserve.

Separate the lettuce leaves rinse it in water twice. spread the lettuce on a towel allow it to drain, then pat it dry and slice it. Reserve the lettuce in a bowl.

Wash and slice the onion. Wash the bell peppers, chop it in half, remove the seeds, chop the bell peppers into cubes and reserve.

Chop the paneer into finger length strips and reserve.

Wash the lime and chop into half.

In a small mixing bowl add 1 tbsp pepper powder, 1/4 tsp salt, 1 tbsp lime juice and 1 tbsp oil, mix all the ingredients and reserve.

Method:

Heat a wok on medium flame. Add 1 tbsp sesame oil allow the oil to heat up and smoke.

Add the broccoli to hot oil and fry for 2 minutes or until tender.

Add sliced onions and cubed peppers and fry for another 2 minutes.

Add the paneer, chilly flakes, cumin, pepper powder and salt fry all the ingredients for 2 more minutes. Remove the veggies from flame and reserve.

In a salad bowl layer with shredded lettuce. Top the lettuce leaves with 2 tsp of salad  dressing. 

Top the lettuce with stir fried veggies and garnish with dressing, mint leaves and coriander...We can serve the salad warm or cold...Enjoy!

Greek Salad Recipe

I thoroughly enjoy this salad it is very easy to prepare and the flavors are amazing. All ingredients are locally available few ingredients can be purchased online.

Recipe Video Posted on Youtube English and Tamil Channels 😊

Greek Salad Recipe 

Ingredients:

1 Cup English Cucumber

1 Cup Cherry Tomatoes 

1 Cup Onion

2 Green Chilies

5 Sprigs Mint Leaves 

5 Sprigs Coriander Leaves 

1 Tsp Pepper Powder

1/2 Tsp Roasted Cumin Powder

1/4 Tsp Salt

50 Grams Feta Cheese

100 Grams Fried Samosa Sheets or Pita Chips

1/2 Lime

2 Tbsp Sunflower Seeds

Mint and Coriander

Prep:

Wash and chop cherry tomatoes  into halves.

Peel wash and slice onion.

Wash English cucumber, chop the ends and slice the cucumber into half. Chop the cucumber into half moons and reserve.

Separate, rinse the mint and coriander and reserve.

Wash the chili remove the stem and reserve the chilies.

Wash and chop the lime into half and reserve.

Heat a pan on low flame, add the sunflower seeds to the pan and stir. Dry roast the sunflower seeds till golden and reserve.

Crumble feta cheese in a bowl and reserve.

Chop the samosa sheets into finger lenght strips and deep fry in hot oil or bake it till crispy.

Method:

In a mixer jar add mint, coriander and chilies blend to form a smooth paste and reserve.

Add all the prepped veggies in a large mixing bowl, followed by the mint masala, cumin powder, pepper powder, salt, lime juice, oil and sunflower seeds, mix all the ingredients.

In a serving plate layer the salad with fried samosa sheets or pita chips, garnish with crumbled feta and sunflower seeds...serve the salad right away and enjoy!

Basil Chicken Lettuce Wraps Recipe

This recipe is a wholesome meal for diabetic people. I have avoided using soya sauce and processed sauces in this recipe which makes it very safe and nutritious even for kids.

Recipe Video Posted on Youtube English and Tamil Channel 😊😊

Basil Chicken Lettuce Wraps Recipe 

Chicken Mince /Chicken Keema 300 Grams 

1/4 Tsp Pepper Powder

1/4 Tsp Salt

1/4 Tsp Chilly Flakes

3 Tbsp Thai Basil

3 Tbsp Garlic

2 Tbsp Ginger

3 Birds Eye Red Chilly or Regular Chilies

1/2 Large Onion

1/2 Cup Red, Green and Yellow Capsicum

1 Tsp Thai Tamarind Sauce or Lime Juice

3 Tsp Sesame Oil

Baby Butterhead Lettuce 

All Ingredients  used in this recipe are purchased from online app stores:

Big Basket, Fresh to Home, Gourmet Garden and Flipkart

Prep:

Separate thai basil leaves, rinse it twice, drain and pat dry. Finely chop the basil and reserve on a plate.

Peel wash and finely chop onion, garlic and ginger and reserve.

Wash and remove seeds from red, yellow and green capsicum and chop it into small dice.

Wash and finely chop thai chilies.

If your buying ready to use  chicken mince then with a damp kitchen towel pat it and reserve in a colander. I recommend preparing minced chicken at home.

Chicken mince: Wash the chicken breast cube the meat, pat it dry, then using a copper or in a small mixer jar add the chicken and pulse it twice and prepare a mince.

Separate baby butterhead lettuce, rinse twice in water and place the lettuce in cold water for 5 minutes. Please follow this step before serving.

After 5 minutes remove the  lettuce from ice water and place it in a colander allow excess moisture to drain then pat it dry with a cloth and reserve on a plate.

Method:

Heat a wok with sesame oil on high flame.

Once the oil starts to smoke place it on medium flame, start adding the finely chopped onion, garlic and ginger and fry till the onions turn transparent.

Add the minced chicken and fry it for a minute, add salt, pepper and chilly flakes and fry for a minute.

Add water to the chicken and place it on medium flame, cover  and cook the chicken until tender.

Stir the chicken twice and break it and fry it till the moisture has evaporated.

Add diced capsicum and basil to the chicken and fry till the veggies are tender.

Add thai chilli (Birdseye chili) and fry till the oil separates add lime juice and reserve the chicken in a serving bowl.

To serve basil chicken lettuce wraps on a serving plate place the basil chicken and lettuce leaves, or fill the lettuce leaves with chicken and serve. This dish can be served warm or cold...Enjoy!

Beetroot Carpaccio Recipe

Hot summers or not, salads have become my go to meal. I'm trying to incorporate more and more veggies and nuts in my diet. Here's a very simple recipe anyone can prepare.

All ingredients used in this recipe are purchased from online app stores:

Amazon and Flipkart for Olive Oil, Almonds and walnuts

Big Basket and Gourmet Garden for Veggies and Cheese

Visit Youtube English and Tamil Channel for recipe video 😊

Beetroot Carpaccio

150 Grams Beetroot

3 to 4 Pieces Almonds and Walnuts

2 Tbsp Feta Cheese

1 Tbsp Olive Oil or Salad Oil

2 Cloves Garlic 

1/4 Tsp Pepper Powder

1/4 Tsp Salt Optional

40 Grams Rocket leaves

1 Tbsp Lime Juice

Method:

Boil 2 cups water on medium flame.

Wash and add the beetroot to the boiling water and cook until tender.

Once the beets are cooked drain and reserve on a plate, allow it to cool.

Separate rocket leaves and rinse it twice and place it in a colander to drain out excess moisture.

Using a peeler or blunt-knife gently peel the beets and place it in a air tight box and refrigerate till chilled or allow the beets to reach room temp to slice it.

Using a chips slicer or sharp knife slice the beets into thin coins and reserve on a plate.

Wash and peel garlic. Using a cheese grater, grate and reserve the garlic.

Heat a pan on medium add the walnuts and almonds and dry roast till light brown.

Remove the roasted almonds and walnut on a plate, allow it to cool.

Once the toasted nuts have cooled, roughly chop and reserve.

In a small bowl add olive oil, add the grated garlic, salt, pepper, and lime juice and mix well.

To assemble the salad on a serving plate place one layer of sliced beets then top it with dressing, followed by roasted almonds and walnuts.

Crumble and top the salad with feta cheese and rocket leaves...Enjoy!

Orange, Rocket , Beetroot and Feta Cheese Salad Recipe

 

Delicious combination of orange, salty feta, sweet beetroot and peppery rockets. This is a perfect summer salt with citrus flavors and taste. 

Recipe Video Posted On Youtube English Channel 😊

Orange, Rocket, Beetroot and Feta Cheese Salad Recipe Ingredients:

1 Cup Orange Segments

100 Grams Rocket

1/2 Cup Beetroot

50 Grams Feta

10 Walnuts

5 Almonds

1 Tsp Lime Juice

1 Tsp Olive Oil

1/4 Tsp Pepper Powder

Prep:

Separate rocket leaves from hard stems.

Rinse the rocket leaves in cold water twice. Drain and pat it dry with a towel and reserve.

Peel couple of oranges, gently peel and remove the membrane and fiber on the orange segments. Remove the seeds and reserve the cleaned orange segments in a bowl.

Cover and place the orange and rocket in the fridge till use.

Wash medium size beetroot. Boil 2 cups water in a pot on medium flame.

Add 1 tbsp of salt to the water and add the beetroot to the boiling water. Cover and cook the beet till tender.

Drain the beetroot place it on a plate allow it to cool a bit. Gently peel and slice the beetroot and reserve.

Prepare Dressing:

In a small bowl add olive oil, lime juice and pepper powder, whisk and prepare a dressing and reserve.

Method:

In serving plate or serving salad bowl layer rocket leaves, layer beetroot, orange segments, crumble and top with feta cheese and dressing...serve the salad right away...enjoy!

Tandoori Broccoli and Cauliflower Recipe

 

Tandoori broccoli and cauliflower is a excellent starter or snack for people with diabetes or on a diet. Even otherwise these delicious and crunchy broccoli and cauliflower is an excellent starter.

Recipe Video Posted on Youtube English Channel 😊

Tandoori Broccoli and Cauliflower Ingredients:

1 1/2 Cups Broccoli Florets 

1 Cup Cauliflower Florets

1 Tbsp Ginger and Garlic Paste

1 Tsp Kashmiri Red Chili Powder

1 Tsp Spicy Chili Powder

1 Tsp Garam Masala or Kitchen King Masala

1 Tsp Tandoori Chicken Masala

1 Coriander Powder

1 Tsp Pepper Powder

1/4 Cup Fresh Yogurt

1 Tsp Lime Juice

1 Tsp Pink Salt or Regular Salt

1 Tsp Mustard Oil

2 Tsp Oil

Prep:

Separate broccoli florets and cauliflower florets.

Soak the broccoli and cauliflower in water with 1 tbsp water.

Then rinse the cauliflower and broccoli with lukewarm water twice and once in cold water. Drain and reserve.

Peel, Wash and grind equal amount of garlic and ginger.

Marination:

In a large mixing bowl combine Kashmiri chilli and red chilli powder. Add garam masala, tandoori chicken masala, pepper powder, ginger and garlic paste, salt, yogurt and mustard oil. Prepare a smooth paste make sure there are no lumps.

Add the broccoli and cauliflower to the marination mix well, cover and allow the veggies to marinate for 15 to 20 minutes.

Method:

Heat a tawa on medium flame. Add 2 tsp oil and allow to reach smoking point on low flame.

Skew the broccoli and cauliflower florets in metal skewers and place it on the tawa.

Fry the florets for 2 minutes on eachside or until the broccoli and cauliflower is cooked but still has a crunch.

Remove the skewers and fry for another 2 more minutes and serve hot with mint chutney and enjoy!

Similarly broccoli and cauliflower can be baked in oven, air fryer or grilled on coals.