EAT SMART
Healthy Iftar spread
SAMI RAFIQ
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Want more healthy fare to break your fast? Check out these options.
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Photo: AP
Traditional fare: Rich, spicy and heavily fried.
Ramzan is a month of fasting and prayer for Muslims. However a lot of emphasis is laid on cooking and preparing food for Iftar or the breaking of the fast in the evening. Much of this food is rich, spicy and heavily fried. Traditional fare includes a
variety of pakoras, chips, dahi badas, rich biryanis and meat curries. But what if one is looking for healthier fare, low in sugar and fat. I recently faced this challenge when cooking for an Iftar party. But not all low calorie food is difficult as I realisd this Ramzan. Eating healthy meals definitely makes fasting easier and boosts one’s energy levels. Here are few recipes worth trying out not just for Ramzan but for other days as well.
Yellow lentil (chana dal) salad
Ingredients
1/2 cup yellow lentils soaked overnight
freshly chopped coriander or herbs
2 chopped onions
2 tbs. chopped cucumber
A few green chillies chopped
A dash of lemon juice
Method: Mix all these ingredients together and serve the salad,
Grilled Pakoras
Ingredients
1 cup gram flour (besan)
1 brinjal or courgette finely sliced
A few green chillies chopped
1 tbsp chopped coriander or herbs
1 onion chopped finely
Low sodium salt to taste
A pinch baking soda
1/2 tsp olive oil
Water
Method: Mix all ingredients together and knead the flour into stiff dough by adding a little water. Lightly grease a foil paper and place spoonfuls of the mixture on it. Place it under the grill for 30 minutes turning the pakoras over after 15 minutes. Serve hot with chutney.
Poached Dahi Phulki
Ingredients
1 cup gram flour (besan)
A few green chillies chopped
1 tbsp. chopped coriander or herbs
1 onion chopped finely
Low sodium salt to taste
A pinch baking soda
A pan of water
500 gm low fat curd beaten and flavoured with spices
Method: Bring the pan of water to boil. Knead all the ingredients for the phulki with a little water to the consistency of a thick paste consistency. Beat it thoroughly. When the water in the pan starts bubbling put spoonfuls of the mixture into it. Allow the phulkis to boil for 10 minutes. Remove from water with a slotted spoon when firm. Press gently to soften them and drop into the beaten curd.
Grilled Chicken with Herbs
Ingredients
1 kg chicken cut in pieces
1 tsp oregano
1 tsp thyme
1 inch ginger piece sliced
1 tsp ginger- garlic paste
4-5 green chillies slit lengthwise
2 capsicums sliced
4 onions peeled and halved
2 parvals sliced along with skin
1 courgette sliced lengthwise.
2 tsp olive oil
Salt and red chilli powder to taste
Lemon juice
Method: Rub the chicken pieces with the ginger-garlic paste. Mix all ingredients together and add olive oil finally. See that the entire mixture is even coated with oil and spices. Grill or bake in a hot oven for 40 minutes taking care to turn over the pieces halfway through. Remove when chicken is browned on both sides and the vegetables are soft. Serve hot with a dash of lemon juice.
The writer is a Reader in Department of English, Faculty of Arts, Aligarh Muslim University.
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