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 Lunch Menu Series 8

 

Hflc Lunch Menu Series 8



Keerai thengai pal sadam ( spinach & coconut milk rice )
Egg tawa masala recipe source from sanjyotkeer

Ingredient for recipe – Boiled egg – 5 ; onion – 2 big chopped ; tomatoes – 2 puree ; 2 tbsp – ginger & garlic paste ; a bunch of coriander leaves ; 4 no – green chilli ; chilli powder – 1 tbsp ; curry masala powder – 2 tbsp ; 1 tsp – cumin seeds ;salt to taste .

In a pan add oil & jeera ,then add boiled egg cut into half sprinkle some chilli powder , salt & curry masala powder on the both sides and cook for 5 minutes then remove the eggs and keep it separately .
Same pan add oil and chopped Onion and one green chilli till it becomes brown in color , In a mixer grind ginger & garlic paste , coriander leaves & green chilli into fine paste and the saute the paste for 5 minutes then add tamarind paste but I used tomato puree and saute it till water from tomates are adsorbed then add chilli powder,curry masala powder & salt fry till oil separate ,pour water allow it boil once curry become thick add eggs then serve with rice or chapati .

Spinach & Coconut milk rice

Ingredient – clean & washed a bunch of spinach ( can use any type of spinach which is available ) ; basmati rice – 2 cup ; 2 - onion sliced ;1 – tomato chopped ; 4 – green chilli ; 2 tsp – ginger & garlic paste ; coconut milk – 2 cups ; salt to taste ; whole spices ( cardamom clove , cinnamon sticks , nutmeg powder , fennel seeds , bay leave )

In thick bottom add oil & whole spiece masala then add chopped onion & green chilli saute it till light pink color , In meanwhile grind in mixer spinach , some mint leaves ,green chilli into fine paste , then add the spinach mixture , ginger & garlic paste saute it till raw smell go after some time add tomato now add the 2 cup of coconut milk & 1 cup water then add soaked basmati rice & salt once rice started adsorb the water double in size close the lid and keep in low flame for 15 minutes ,switch off the stove .

HFLC lunch menu series 2

 HFLC Non Veg Lunch series 2

Second most asked query is about rice consumption in HFLC, There is no need to go for Brown rice, Parboiled rice, some even asking Cauliflower & Paneer rice. (one can’t make rice out of cauliflower and Paneer. It may resemble like rice, but definitely not taste like) If your concern only for weight loss / well-being, you can eat your favorite (any kind) rice but, one or two handful (100g of cooked rice which is about 30g of Carb 0r 120kcal) only per serving. Rest of your calories from meat (protein) and Fat.

Similarly, for Bread / Roti or Chapati. (2 med.size bread slice or 2 small roti is about 25g of Carb or 100kcal)

Soru (Rice) with Chettinadu Eral kuzumbu (prawn curry)

Mullangi keerai poriyal (radish leaf stir fry) and Mullangi muttai (radish egg omelette)

Chettinadu Eral kuzumbu (prawn curry) : 500gms of prawn (cleaned) ; one medium size onion chopped ; one small tomato ; 2 tsp of ginger garlic paste ; one green chilli and curry leaves ; tamarind juice (extracted from small lemon size of tamarind) ; chili powder ; coriander powder

For seasoning : oil, mustard seeds, Cumin & Fenugreek seeds and curry leaves

Masala to roast and grind : 1 tsp of fennel ; 1 tsp of jeera ; 1tsp pepper ; one elachi ; cinnamon piece small ; cloves one ; 1 tsp of khus-khus ; 2 tsp of grated coconut ; 1 tsp of coriander ;1/4 tsp of fenugreek seed roast the masala in dry pan and grind it into paste

In thick bottom pan add oil and fry onion, tomato, ginger garlic paste and curry leaves then add the masala paste, along with chilli, coriander powder, tamarind juice and add prawn at-last. boil for 5 to 8 min without closing the lid, (if required add little water) the gravy should look nice and glossy. Once the prawns (Do not over cook prawns, it become rubbery) are cooked, season the curry.

Radishes are very good for HFLC because, it satisfy your hunger without running up the calorie count.

Mullangi keerai poriyal (radish leaf stir fry)

Clean the radish leaf and chop into fine pieces. In a pan add oil, whole red chilli, mustard seeds & cumin seeds once splutter add small chopped onion & garlic sauté it for 3 minutes then add green leafs and close the lid. once its cooked add grated coconut & salt

Mullangi muttai (radish egg omelette) : its an Easy and simple stir fry, this is combination of radish & egg goes well with rice & roti.

Ingredient needed for this recipe :

3 medium size radish peeled & grated ; 3 eggs ; 1 onion ; 1/2 tsp of ginger garlic paste ; 1 tsp chilli powder ; salt

Heat oil in pan add chopped onion sauté till it become soft then add ginger garlic paste, chilli powder and salt. Cook for a while, Then add grated radish and cook in slow flame for 10 minutes till it turn soft. Time to add eggs one at time, keep stirring till egg get scrambled and blend with the radish.

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.