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Recipes For Some nutritious Foods
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Niru Gupta
"Well-known for her easy-to-make and delicious recipes, she also hosted the popular TV show - Khana Khazana. When not writing books and columns Niru acts as an in house chef for Ndtvcooks and demonstrates recipes for the Channel from time to time".Visit "http://www.niruskitchen.com" for more information
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We give you nutritious recipe that will not just fill your appetite, but keep you healthy too.
Sautéed Asparagus
Ingredients:
Asparagus, fresh
Salt to taste or
Butter
Black pepper (Kali Mirch), freshly powdered
250 g
2 tsp / 10 g
1 tbsp / 15 g
1/4 tsp
Method:
- Snap each ear of asparagus, and keep the top portion aside. The lower portion is tough, but can be used for soups or purees.
- Bring enough water to a boil, as will take in the asparagus comfortably, adding 1 tsp salt to it.
- When the water comes to a boil, add the asparagus, and keeping the heat on high, let it come to a boil again.
- Drain the water and rinse the asparagus in cold water and leave in a colander to drain.
- Just before serving, place the asparagus, butter, salt and pepper in a pan and heat through.
Spinach and Corn Baked
Oven Temp: 300 F-140 C
Ingredients:
Spinach Puree
Sugar
Corn kernels, cooked
Cream
Cheese, grated
2 cups (made from 500g)
1 tsp / 5 g
1 cup
1/2 cup / 120 g
3/4 cup / 100 g
A 15cm / 6" square or 18cm / 7" round oven proof serving dish
White Sauce
Milk
Flour (Maida)
Butter
Salt
Powdered black pepper
Nutmeg (Jaiphal), grated
1 cup / 240 g
2 tbsp / 15 g
1 tbsp / 15 g
3/4 tsp or to taste
1/4 tsp
1/8 tsp
Method:
- Make the White sauce: In a heavy based pan, heat the butter. Over low heat, stir in the flour and sauté till a slight change in color and an aroma emanates.
- Take pan off the fire and add milk very gradually, stirring vigorously all the time to avoid lumps. When the flour mixture and milk have blended well, bring to a boil.
- Place the pan over the heat again, and stirring all the time let it come to a boil. Lower the heat and simmer for 2-3 minutes, continuing to stir to avoid scorching.
- Add the salt, pepper and nutmeg.
- Mix the corn and spinach into the sauce and transfer the mixture to the oven- proof dish.
- Dribble the cream over the spinach and sprinkle the cheese over.
- Bake in a pre-heated oven about 45 minutes or till brown and serve.
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