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.

HFLC Lunch Menu Series - 1

 

After couple of DM querying the HFLC, Let me put it in very simple way. Just cut down the all kind of Carbohydrates. Maximum Carbs allowed is around 100g per day. In standard Indian diet on Average everyone consume around 300 to 350g of Carbs per day.

I am starting a HFLC Lunch Menu Series from today and hopefully, I will be posting the lunch ideas weekly twice which includes both Veg and Non-veg dishes.

Here is the first menu of The HFLC Lunch Menu Series......

Rice served with Egg Curry (Muttai Kluambu) (using bone broth) Carrot, cabbage & beans poriyal (try to avoid beans😃) and Full fat Curd (Yogurt)

Ingredient for Muttai kulambu using leftover mutton bone broth

1.5 cup of mutton bone broth ; coconut oil - 2 tbsp ; mustard - 1/2 tsp ; Fennel - 1 tsp ; Green chilli -2 chopped ; 2 big -onion chopped ; 2 big -tomato paste ; 1 tbsp - ginger garlic paste ; 2 tsp - chilli powder ; 2 tsp of curry powder ; 4 tsp of tamarind extract water ; 3 tsp of coconut paste ; 5 eggs

In pan add coconut oil and mustard seed, curry leaves, fennel seed once seeds sputter add green chilli and Onion saute still light brown in colour then add  tomato paste, ginger garlic paste, 2tsp of chilli powder, 2 tsp of curry powder & 4tsp of tamarind extract water, Then pour 1 cup of leftover mutton bone broth and 1 tbsp of coconut paste allow to cook until oil start to separate.  Add in the eggs one at a time to the curry. Let it cook in simmer with a lid covered. 

Baked Mutton Biryani

 

I belong to rice eating (southern) part of India. Naturally, most of my friends and relatives also prefer to eat rice rather than (wheat) bread. 

In fact, my favorite food was rice till my marriage. So, my friends and relatives kept asking to share/post a rice based recipe. At the same time, I wanted to be in the baking arena. 

It’s quite a challenging combination, Rice – Baking. For a quite some time, I was thinking to make “diet biryani”. So, why not a Baked Biryani ?

In general, Biryani is known for its richness and aroma. 

Definitely, by baking a large amount of oil or ghee can be reduced. But, I am not sure about the end result. Hence, I want to experiment it with small quantity. 

Since, I’m going to bake; I go with Dum Biryani style. (Usually biryani made differently in different region. But, the key concept is cooking the meat and rice along with various spices, even dry fruits) 

Before, going to ingredient’s and procedure, lets analyze the possible  complications……..will the meat (I specifically chose mutton, because, if it cooked well, chicken and fish are not at all an issue) cook well ? Will the spices emit its aroma and taste without sauté ?

To overcome the complications, I need to marinate the meat well and need to bake a large bottom pan / baking tray so that the heat can penetrate and spread evenly, better chance to cook the meat.

About the spices…..I do not have any idea. Need to check after baking.

Ingredients list :   1 cup of Basmati rice   ;   250gms of Mutton ( chopped and fat removed)   ;  1tsp of  Ginger garlic paste  ;   1 large brown onion  (fried in microwave  with 1 tsp olive oil)  ;    1tsp of chili powder  ;  5no’s  Green chilly   ;   ¼ cup of  Curd     ;   2tsp  of  Coriander powder     ;    Salt to taste    ;   2 tsp of Mint leaves  ;   2 tsp  of Ghee (clarified butter)      ;  2 tbsp of  Lime juice (fresh)

Spices:  1 no Bay leave    ;   1 stick of Cinnamon     ;    5 no’s of Pepper corns  ;   3 no’s of  Star anise   ;    3 cloves of  Green Cardamoms    ;    ½ tsp of Caraway seeds    

  

Mix all the ingredients (except rice) and spices with mutton and marinate about four hours at room temperature.

Cook the rice till three fourth is done. (Important)

Grease the 8" cake pan with Ghee and spread the mutton mixture on top of it spread the rice evenly and wrap it with two aluminum foil.Transfer the pan into 160°C pre-heated oven.

After 15 min of transferring the pan to oven, my kitchen was filled with Aroma of spices, meat and basmati rice. It was good indication. But, I kept my finger crossed for the tender and juiciness of mutton.

After 40 min, I removed the pan from Oven and found the meat was done well. Mixed the rice and meat with wooden spoon and served hot.

It was divine. The perfect Biryani in all means, just a 2 tsp of Ghee ! (In general biryani recipe, the meet is almost cooked with oil and fats)

I hope, I meet the needs for Rice lovers and Requirements of diet conscious minds like my husband.

To my Veggie friend, as usual, you can try this with Paneer (Indian Cottage Cheese), Mushrooms, Soy Nuggets or Mix Vegetables.