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Recipe for today is:
Baked Fish in Tomato Sauce
1 onion, chopped
1 sweet potato, cubed
1-tablespoon olive oil
1 green or red pepper, cubed
3 cloves of garlic, finely chopped
5 tomatoes, blended
1/4-teaspoon cayenne pepper
1/2 teaspoon clove
Sea salt to taste
1/2 teaspoon freshly ground cumin
4 large fish fillet
Heat the oil in a large pan and sauté the onion and garlic, then add in the tomatoes, sweet potato and pepper. Let it simmer for 5-7 minutes, then add in the water and let it cook for another 5 minutes.
Cut the fish into small pieces and pan fry lightly to brown on both sides. Spoon half the sauce into a casserole dish. Place the fish on top of the sauce and spoon the rest of the sauce on top. Bake in the oven covered with foil for 20 minutes at 180˚C. Then remove foil, basting often with the sauce and bake for 5 minutes at 180˚C. Sprinkle with fresh parsley before serving.
Chicken and Vegetable Bake
3/4 cup gluten free flour or whole wheat flour
4 tbsp olive oil
1 tsp baking soda
1 zucchini, grated
1 cup of sweet corn
1 carrot, grated
1 cup cooked chicken strips
1/2 cup Parmesan cheese (optional)
Butter or oil to grease the baking dish
Preheat the oven to 180C. Sieve the gluten free flour and baking soda, then mix in the eggs and olive oil, removing any lumps. Add in the vegetables, cheese (if using it) and the chicken and combine well. Grease a baking dish and pour the mixture into it. Bake for 35-40 minutes until well cooked and browned. Serve with a side salad. Serves 8
Aisha, do include some vegetables and healthy protein with the sandwich for your children’s meals. E.g cherry tomatoes,cucumber, carrot sticks with chicken or fish.
I am posting a chicken bake recipe which has some vegetables, you can try making that too.
If you don’t have an idli maker you can use a steamer and place some small bowls on it (with the vada mixture in it).
I tried both steaming and baking as wanted to see if there was any difference in taste or texture. There was none and as baking is easier, would recommend doing that especially if you don’t have an idli maker. I used small quiche cases to bake them and you can also use cup cake cases.
Huma, Do try it and share how it tasted.
I will be sharing 3 recipes a week, the first one is a healthier version of dahi vadas. Instead of frying them I have steamed and baked them.
1/2 cup urad dal
1/4 cup red lentils
1 teaspoon grated ginger
1/4 teaspoon baking soda
4 cups of yogurt
1-teaspoon cumin (freshly ground)
2 red chilies
1/2 cup, chopped coriander
3 tbsp tamarind chutney
Sea salt to taste
Soak the lentils overnight. Discard the water the lentils were soaked in and wash the lentils, then drain the water. Blend the mixed lentils in a food processor until smooth (you may need a few spoons of water if it’s too thick). Add the baking soda and ginger to this mixture.
You can either:
Steam using an idli maker. Lightly oil the idli dishes and spoon about 1 tablespoon of vada mixture in each dish. Steam the vadas for about 15 minutes.
To bake, lightly oil quiche or cup cake cases and spoon 1 tablespoon of vada mixture. Bake in a preheated 180˚C for 40 minutes.
Once the vadas are cooked let them cool. Then submerge vadas in warm water for about 6 to 8 minutes. Carefully squeeze the water out, taking care not to break the vadas.
In a large bowl mix the yogurt with the cumin, coriander, salt and chilies. Lay the vadas in a large flat bowl and pour yogurt mixture over. Garnish with coriander leaves and tamarind chutney and serve chilled. Serves 10
Hi Shazia, Those are all good options to start the day, do try and vary the Sehri options so you don’t get bored and have variety.
E.g. on the first day can have oats with boiled eggs, the second day whole wheat toast with nut butter and scrambled eggs, and on another day you can have a smoothie made with fresh fruits, oats, nuts or seeds.
Fruits are also good to include in the morning. Stay hydrated, have water and avoid drinking too much caffeine.