Quick easy stir fry Fried Rice

Ingredients

parboiled rice or any rice of your choice
1/4 tsp ginger
1 clove garlic
1/4 chopped onion
1/4 chopped tomato
green chillies
asparagus/cauliflower/noodles/beans (frozen)
coriander for garnish and salt to taste
ground tamarind powder
Sweet and sour sauce
Soy Sauce


Method

1. Cook 1/2 cup rice in a microwave for 15 minutes until it is done (add a little salt to the rice)
   
2. In a pan heat a little olive oil
3. Add ginger, garlic red pepper flakes
   
4. Add green chillies, onion, tomato all at once and don't let it overcook
5. Add your choice of vegetables and season it with a little salt
   
6. Add sweet and sour sauce and soy sauce
7. Let it simmer for 2 minutes till veggies are cooked then add the rice
8. Add ground tamarind
   
9. Serve it hot
10. It can be eaten plain or with any sort of meat or vegetables

Serves 2. Preparation time:under 30 minutes

Note: I added very less oil enough to saute the veggies. You don't need to add a lot of oil to make this recipe. The tamarind added a nice zing to the rice surprisingly and went along well with the sauces.

Chicken with Broccoli

Ingredients

chicken thighs cut in cubes
vinegar
salt
brocolli
turmeric




Method

1. Marinate chicken with vinegar and salt for at least 30 minutes
2. In a pan add all of the above ingredients and cook it until done
3. You can cook the above ingredients as mentioned in the chicken curry recipe
   
4. You can eat it just it plain with rice without frying or sauté it with various spices and onions
5. Whatever appeals to you:)
   

This is a healthy oil free recipe.

Chicken curry

Ingredients

Chicken thighs
1/2 onion
1/2 tomato
ginger garlic paste
Black mustard (Rai)
bay leaves
curry leaves
green chillies
Garam masala
Vinegar
Turmeric
Chilli powder
Cumin powder
Coriander powder
Tomato puree
Yogurt

Method

1. Marinate chicken with vinegar and salt for at least 30 minutes
2. In a pan boil the marinated chicken and cook it until done
3. In another pan heat some Olive oil
4. Add Rai, green chillies, bay leaves, curry leaves and garam masala
5. Add onion and tomato
6. Add ginger garlic paste
7. Add the chicken and let it simmer in the spices
8. Add tomato puree and yogurt
9. Serve hot with roti and naan
   

French Pancakes

Ingredients

White or wheat bread
Egg whites
Flour
Sugar
Salt
Skim Milk



Method

To make the batter add all the above ingredients. Dip bread in the batter and cook it in the pan with butter. Serve hot with Maple syrup.

Red Wine vinegar Chicken

Ingredients

5-6 Chicken breasts
1 1/2 tbspn Red wine vinegar
1 tbspn honey
fresh lemon juice
1/2 cup chopped onions
1/2 cup tomato
Green chillies
Chilli powder
Garlic ginger paste

Method

1. Cut chicken in cubes and marinate it with vinegar, honey, lemon juice and salt for at least 30 minutes
2. In a pan add green chillies, tomato, ginger garlic paste
3. Add chilli and a little turmeric powder for color
4. Add chicken and let it cook until it is done
5. Serve hot with rice or pasta

This recipe is again healthy with no oil. To follow South beach Diet - use only white meat chicken.

Tandoori Chicken

Ingredients

Chicken Drumsticks
Green lime
Cumin Powder
Chilli powder
Fat free Yogurt
Salt to taste


Method

1. Poke Chicken with a fork at various places
2. Add lemon juice to cover all the drumsticks nicely
3. Add the remaining ingredients
4. Marinate the chicken overnight
5. Broil chicken at 300 degrees
6. Keep turning the chicken at every 15 minutes
7. Don't overcook the chicken

This is a fat free recipe. If you want you can add some butter and bake chicken for 2 minutes.

South beach Diet - Salmon wrap with whole wheat tortilla

Ingredients

1 whole wheat tortilla
Greens
Smoked Salmon
Onions
Lemon

Method

1. If you are like me and you don't like the smell of smoked salmon heat very little oil in a pan and sauté the salmon with a little garlic and lemon for 5 sec only.
   
2. Add salmon, onion, lettuce and wrap it in a whole wheat tortilla
3. Serves one

This is a great meals for people who are following the South beach diet.