HFLC Lunch Menu 15

 

HFLC Lunch Menu 15

நாட்டு கோழி எலும்பு ரசம்.- Country chicken bone broth slow cooked with its own fat and butter along with spices like pepper, coriander, cumin, etc. Enriched with minerals, vitamins, protein and saturated fat. Ideal for HFLC life style

Ingredient for soup – 200gms – chicken bone pieces ( washed & clean ) ; 2 no – red chilli ; 1 tbsp – coriander seeds ; 1 tsp – cumin seeds ; 1 tsp – pepper ; half chopped onion ; salt to taste ; 1 tbsp – butter .

In pan add oil and fry red chilli , pepper ,coriander seeds , & cumin seeds till light brown in color . Then grind it to powder while grinding add half chopped onion and pulse it .
In cooker add butter & chicken bones saute it 2 minutes , add water allow to boil ,for sometimes ,
Mix the spices to the bone broth mixture then keep it in cooker for 2 whistle in slow flame .

NATTU KOZHI Thokku . ( Chicken curry )

நாட்டு கோழி தொக்கும் சோறும்....... Free-range Chicken gravy with Rice. Chicken & Egg cluster slowly cooked with its own fat, Virgin coconut oil along with Spices. Rich is Fat & Protein. Ideal for High Fat Low carb diet .

Ingredient – 1 kg free range chicken ( washed & cleaned marinate with turmeric powder & salt , it optional   we can use vinegar  or curd for marination )

For grinding into fine powder - 1 tsp – pepper ; 2 tsp – cumin seeds ; 2 tbsp – coriander seeds ; 2 tsp – fennel seeds ; 4 no – whole red chilli ( increase according to your taste ) ; 1/4 cup – grated coconut .

For curry – 3 tbsp – coconut oil ; 2 – fine chopped onion ; 2 – tomatoes paste ; 1 tbsp – ginger & garlic paste ; 2 tsp – chilli powder ; salt to taste; 2 tbsp – chopped coconut pieces ( optional )
In a thick bottom pan heat coconut oil and fry the onion till translucent then add coconut pieces

and ginger garlic paste and fry till the raw smell vanishes from it.
Next throw in the tomatoes and cook till soft and pulpy. Add in the marinated chicken then .

Add in the ground masala and stir well. Add in water ,
Cook on low heat and close the lid for 30 minutes. Allow to cook till oil starts floating on top of the gravy & chicken become soft and tender . At last add the chicken egg and cook for 10 minutes. Serve it rice .

HFLC Lunch Menu 14

 

HFLC Lunch Menu 14

Sunday HFLC special lunch menu

Nei Soru ( Ghee Rice )

Chettinadu Chicken Kurma (spicy chicken coconut based curry )

Muttai Podimas (scarmbled Egg )

Nei soru

A very traditional recipe of Muslim Community that would be made during Marriages and Functions. Here is the recipe made with Zeera Samba Rice ( but I used basmati rice ) Cooked in Coconut Milk and tendering with Ghee .

Ingredient – Basmati Rice ( washed & soaked for 45 minutes )– 1 cup ; coconut milk – 1 cup ; big onion sliced – 1 ; green chilli – 2 ; ginger & garlic paste – 1/2 tsp ; 10 - cashews ;spices – cardamom , fennel seeds, cumin seeds , cinnamon sticks ,bay leaves for seasoning ; salt to taste .2 tbsp – ghee

In thick bottom pan add ghee & spices saute it 5 minutes then add onion , ginger & garlic paste , chilli saute till onion color change to pink then add coconut milk and 3/4 cup of water to the rice allow to cook in low flame once the water is absorbs close the lid & keep it dum for 10 minutes then switch off the flame & allow it cool .

Chettinadu Chicken kurma

This chicken kurma recipe with delish combination of spices ground & coconut paste .

Ingredient - 1 kg – Chicken ( washed & cleaned ) marinate the chicken with 1/2 cup of curd ; turmeric powder ; salt

Dry roast spice ; 2 tbsp – coriander seeds ; 5 – whole red chili ; 1 tsp – cumin ; 2 tsp – fennel seeds ; 2- cardamom ; cinnamon stick ; mace ; nutmeg small piece ;

Roasted in dry pan and powdered it .

Coconut paste – grind 3/4 cup of grated coconut ; 10 – cashews ; 2 tsp – poppy seeds into fine paste .

Onion – 2 big fine chopped ; tomatoes – 2 big chopped ; 4 – green chilli ; 2 tbsp – ginger & garlic paste ; 1 tbsp – chilli powder

In wide pan add coconut oil then saute onion & green chilli till light brown in color then add tomatoes and marinated chicken saute it in high flame till water from chicken is adsorbed then add dry roast powder & chilli powder add some water and allow it cook for 12 minutes with lid closed , then open lid cook in low flame ,once chicken cooked fully add coconut paste to the curry and boil for 2 minutes . Serve hot with dosa or rice .

HFLC Dinner Series 3

 

HFLC Dinner Series 3

Kozhi Thanni kuzhambu is nothing but a Chicken (liquidly or watery) curry. A curry rich in flavours of freshly roasted and Powdered spices.

Ingredient : chicken 1 kg (marinate chicken in turmeric & salt for about 3 hours) ; tomatoes – 3 no ; For Dry roast : coriander seeds – 1 hand full ; pepper -1 tsp ; cumin – 1 ½ tsp ; fennel seeds – 1 ½ tsp ; small cinnamon stick ; cloves -2 ; whole red chilli – 8 no ; chana dal – 1 tsp ; poppy seeds – 1 tsp

For masala paste : shallots – 10 no ; ginger – a goose berry size ; garlic – 8 no ; grated coconut – 4 tsp ; curry leaves

In pan add oil along-with the masala paste ingredients saute for about 10 min and grind as paste and keep aside.

In same pan add oil & tomatoes then chicken pieces saute it, cook until the chicken are half cooked. add masala paste & 2 cups of water (if required add more) and cook further with the lid closed.

Once the chicken cooked, add dry roast powder & add salt according to your taste let it cook for another 10 minutes in low flame.

For seasoning add 1 tsp of coconut oil, mustard seeds & curry leaves pour it in the mixture curry. Serve it with hot idly

Country Chicken Soup

I was asked to share High Fat, Low Carb recipes by fatproteincarb blog. Hence, I decided to open the separate tab for HFLC. Where, you can find most of the HFLC curry’s, roast, fry, broth and the bake! 

To being with country chicken or free range chicken soup (in Hindi desi murgi, in Tamil, நாட்டு கோழி)

For the soup, we just use the bird long neck and the back born only (you may add the skin and the fat as well) ask the butcher to Spatchcock  (kind of butterflying) so you get from neck and back born.

Ingredient – 1 full country  chicken neck & back bone along with skin and fat) clean & washed     ;      Butter  1 tbsp ;       salt to taste     ;       2 tsp of whole pepper       ;       1/2 tsp of fennel seed       ;      1 tsp of coriander seed     ;    1 tsp of garam masala powder      ;      one medium onion chopped      ;     2 tsp of ginger garlic paste    ;  600 ml of water

sauté the onion  in butter using the pressure cooker add pepper, coriander seeds, salt, fennel seeds  garam masala, fry for about 2-3  minutes. Remove the cooker from heat, allow to cool to room temperature. Grind the mixer as a paste.

Add the chicken bones and skin along with fat in the same pressure cooker and sauté in a high flame for about 5 minutes. Add the freshly grinded ginger-garlic paste mix well and add onion masala paste and water. Once, the broth starts to boil, close the pressure cooker lid and wait for one whistle and put the flame to low. Allow the meat to cook in the low flame for about 30 – 40 minutes.

Transfer the soup into to the serving bowl and a scope of butter and serve hot. The whole soup (single serving) may yield less than 10g of carb (approx.), which is perfect for HFLC life style.

Cholesterol - Vital Substance
http://fatproteincarb.blogspot.com/2017/01/cholesterol-vital-substance.html

Whole Meal Flour Pizza with Grilled Chicken

 

I try my best to avoid disappointing my Veggie readers by not posting any meat recipes.  (But, egg is an exemption. Because,  Eggs are one of the basic ingredients in Baking, can’t avoid. However, I have given egg alternatives in the Tips & Tricks page)

But today, I am posting first meat recipe. I can see the smile, in my non-veg reader’s face. 

It’s a revised (non veg) version of my earlier Pizza recipe. The veggies can still read this and Substitute Paneer (Indian Cottage Cheese) for Chicken.  (Both Paneer and Chicken are Rich in Protein) 

Usually, Pizza is made with 100% All purpose flour. Here, we are going for a healthier version.

Ingredients for Pizza base : 2 1/2cup of Whole meal flour   ;    1/2 cup of All-purpose flour  ;   1 ½ cups of  Water    ;    ½ tsp  Sugar  ;       1 ½ tsp  Salt   ;     1 ½ tsp Yeast  ;  1  Egg     ;       1 tbsp  Olive oil    ;  1/4 cup  Pizza sauce.

Ingredients are required for Topping : Onion, sliced 1 medium  ;   half grilled chicken (grilled paneer for Veggies)   ;   Tomatoes cut into thick strips 1medium    ;    Green capsicum cut into thick strips 1 medium    ;   ¾ cup of   Low fat Mozzarella cheese, grated   ;    1 tsp Olive oil    ;    ¼ tsp of  Dry oregano    ;  1tsp  Chili flakes.  

Ingredients are required for Grill chicken :  Chicken Breast   ;   Tandoor masala  ;  2 tsp of Oil   ;   2 tsp of  Curd (Yogurt)    ;      Salt to taste

Grill Chicken Procedure :  Mix Tandoor masala, oil, yogurt, salt well and Marinate the chicken breast for about an hour. (if require sprinkle little water)

Grill the Chicken in Oven till it done. Allow it to cool and chop in to chunks. 

Making procedure of Pizza Base : Mix yeast and sugar with Luke warm water and set aside until it become frothy.  Thanks to the process fermentation 

Add salt, olive oil, egg, meal flour and all-purpose flour to the yeast mixture and kneads into soft dough. 

Leave the dough covered with a damp cloth in a warm place until dough is about double in volume.  It may take about forty five minutes, depends on the atmosphere temperature. Our friends yeast and bacteria, acts much faster in tropical conditions (around 100°F or 38°C).

Divide the (pizza) dough into two equal half, roll out each portion into medium thick discs. Prick with a fork all over. (If you don’t prick, Pizza base raises like a bun while you bake. Resulting, the toppings to fall)

Preheat oven to 220°C... …….Meanwhile, let’s prepare the topping. 

Spread prepared pizza sauce on rolled pizza base, top it with sliced Onion, grilled Chicken chunks, Tomato, Sliced Olives and Capsicum strips. Finally sprinkle grated low-fat mozzarella cheese to evenly cover the pizza top. 

Sprinkle chili flakes on top with olive oil. Place it on greased ovenproof tray and bake in the preheated oven at 220°C until the pizza base is crisp and the cheese melts and starts bubbling.  (May take about twenty minutes) Remove from oven, sprinkle with dried Oregano and serve hot with preferred sauce.