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 Series - 7

 

HFLC Lunch Menu Series - 7

This menu offers about 80g of Fat, 35g Protein and 30g of Carb’s that's about 1000kcal. Often people ask (after looking at the plate) does that is portion is enough to gratify my hunger.

My answer would be.......Yes ! The 80g of Fat will trigger the satiety hormone and one can feel full and satisfied. 30G of Protein packed with all the Essential Amino Acids and 30g of carb’s just perfect load to handle the blood sugar control. Hence, the menu satisfy the perfect balance to meet the energy needs without doing any harm.

Check this link for Further Reading : http://fatproteincarb.blogspot.com/2016/11/obesity.html

Moru kuzumbu saddam (Tempered buttermilk curry)
Keerai muttai poriyal. (Spinach & egg stir fry)
Stuffed venddakai (Stuffed Okra fry)

For moru kuzumbu (Tempered buttermilk curry) : In pan add coconut oil seasoned with whole red chilli, mustard seeds, cumin seeds curry leaves then add grind paste of 2 tsp of coconut, green chilli, ginger piece & cumin seeds fry for 2 minutes, beat the whole yogurt with turmeric powder & salt add the yogurt mixture to the pan and turn off the flame.

For keerai muttai poriyal (Spinach & egg stir fry) :

Wash and clean & chopped spinach keep aside. In pan add chopped onion, chopped garlic & green chilli sauté for 3 minutes and add spinach. cook with lid closed for 5 minutes add salt & beaten eggs and cook until it done.

Stuffed venddakai (Stuffed Okra fry)

Ingredient : Okra – 250 gms ; 2 tbsp - almonds & cashews ; coconut – 3 pieces ; chilli powder – 1 tbsp ; 1 tbsp – coriander seeds ; 1/2 tsp – cumin seeds ; a pinch of turmeric powder ; salt to taste ; oil for shallow fry .

Slit the okras lengthwise such a way, without cutting through the entire length (should still be joint at one end) and keep aside.

In a mixer grind the following into fine powder, almonds, cashews, grated coconut, chilli powder, coriander powder, cumin seeds and add salt.

Stuffed the grind mixture masala into the Okra and shallow fry it in coconut oil until it done.

Nutty whole wheat bread

It’s not just an Another Bread !  Though, I posted few bread(s) earlier, it’s quite different from those.

The difference is not in the making process. It’s in the ingredients. As the name suggests, it’s full of Seeds and Nuts. Which results in, enriched vitamins, minerals, and Good fats (Monounsaturated and polyunsaturated fats).

Here, we use Buttermilk instead of Milk. This also changes the taste of the bread. So, the combination of Flour, seeds, Honey and Buttermilk, gives a totally different taste. Hence, this Bread stay away from the “other” bread(s).

The Ingredients required are   ¾ Cup of Butter milk (Leban)    ;   ¾ cup of Bread flour    ;   1 ½ cups of Whole wheat flour   ;  ½ cup of mixed nuts (sunflower seed, pumpkin seed, flax seed, walnut)     ;   ½ tsp Salt    ;   1 tsp Honey     ;   1 tsp Butter   ;  2 tsp Yeast  ;  ;  3-4 tsp of olive oil 

Making Process,  heat the butter milk for 80° to 90°c  add salt, honey ,butter, and yeast . Keep aside for about 5 minutes till the yeast mixture bubbles up.

Now slowly add  1/4 cup bread flour, then 1 cup  of wheat flour into yeast mixture and knead till the dough is soft, smooth and elastic/ pliable. (it shouldn’t be sticky).  You may add a little extra flour, if the dough is sticky. But, only little as is necessary.

Now, time to add the Key Ingredient, The Nuts. Add them and mix well with the dough, Shape it into a ball and coat liberally with Olive oil and keep it in the bowl. Do not forget to cover the bowl with damp cloth. Leave it for an hour or till the dough raise to almost double in volume.

Dust the work surface with flour. Deflate the dough; shape it into a loaf shape and place it in the grease the loaf tin. Cover the loaf tin again with damp cloth and allow the dough to rise for an hour.

Bake at 180ºC (350F) for about 30 to 40 minutes (in a pre-heated Oven) or until it is done.

Using the bread Slicer, slice in the desired thickness. Trust me; you can eat it just like that, without Jam or butter! – A COMPLETE, HEALTHIER break fast