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Healthy Dinner Recipes

Healthy and Tasty Dinner Recipes from Penmais Kitchen Queen www.Penmai.com

Our sincere thanks to all the members who had contributed their recipes in Penmai. No part of this book may be reproduced or transmitted in any form, all rights reserved by the respective contributors. Though the contents provided here are with good faith and free from errors, we do not warrant its accuracy or completeness.

Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Uma Stalin

Recipe Name: Chapathi & Baby Corn Masala


Chapathi with Baby corn Masala.

Making Chapathi As usual. Baby corn Masala Ingredients: Baby corn - about -8 Capsicum-1/2 Nos to 1 No. (chop big size cubical) Onion- 2 Nos roughly Sliced& 2 No.s cubed onion (Size litte big) Tomato - 2 to 3 Nos roughly Sliced Turmeric, salt, Chilli powder Cumin seeds & jeera Milk 1/2 cup (for richness you can add coconut milk also) (If required you can add fried panner)

Method: 1. Cut each baby corn into 2 to 3 pieces, pressure cook it with some salt & turmeric powder. After cooked filter the excess water. 2. Heat a pan, add 1 spoon oil, add cumin seed to sputter, add roughly sliced onion saute for some time, add tomato cook for 2 to 3 mins. keep it aside to get cool. after cooling make it fine paste. 3. On the same pan saute cubed onion & Capsicum. Keep aside (If you require panner include it in the saute).

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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4. Same pan heat 1 spoon oil add cumin seeds & jeera (both 1/2 tea spoon) after sputter, add the ground paste. Add 1 spoon chilli powder, salt (for your taste) cook it for 2 mins. Now add cooked baby corn & cook for another 2 mins. Now add milk (coconut milk) cook for another 3 mins. When it comes to your required consistency (thicker or somehow liquid) add the capsicum & onion (panner). 5. Garnish with coriander leaves. 6. Serve it hot with chapathi. Its yummy. all of you try it let me know.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Sbsudha

Recipe Name: Pav Bhaji Masala


Home made Pav Bhaji Masala

Ingredients: Potato 3 1/2 inch cubed Carrot 2 1/2 inch cubed Green peas handful Beans few cut in small pieces (optional) Cauliflower few florets. (Cook in hot water seperately) Onion 1 finely chopped Tomato 2 finely chopped Capsicum 1 finely chopped (most important for the authentic taste) Red chilli powder 1/2 tsp (can adjust spice as per your taste) Pavbhaji masala powder 1 tsp Lemon juice 1/2 tsp Coriander finely chopped 2 tblsp Butter 2 tblsp Oil and salt as needed

Method: 1. Cook the veggies in cooker till done with little salt and haldi. 2. Heat the oil and half of the butter together in a pan. Once hot add the onions and capsicum pieces. Fry well. 3. Add the tomato and mix well.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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4. Add salt, red chilli powder, pavbhaji masala powder and mix well till everything comes together like gravy. 5. Now add the cooked cauliflower. 6. Slightly mash the cooked veggies and mix well with the gravy. 7. Add little water so that it can all cook to become a semi solid gravy dish. 8. Add chopped coriander to garnish and squeeze lemon juice on top. 9. Once removed to the serving dish, put the rest of the butter on top and leave it before you serve for five mins. The natural butter melting on top and getting mixed with the dish gives the flavour. 10. This can be served with rotis, phulkas, toasted pav bread peices or even toasted regular bread pieces. 11. Hope you enjoy!!

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Angu Aparna


Kuzhi Paniyaram Ingredients: Idli batter - 2 cup Onion - 2 Medium Size (Finely Chopped) Green Chili - 2 chopped Curry Leaves - 1 string Urad Dal - 1 tspn Chana Dal - 1 tspn Mustard Seeds - 1/2 tspn Cumin Seeds - 1/2 tspn Oil - For tempering

Recipe Name: Kuzhipaniyaram

Method: 1. In a kadai pour a table spoon of oil and heat and temper mustard seeds, chana dal, Urad dal & Cumin Seeds. 2. Then add Curry Leaves, Chopped Onions and Green Chillies and then fry it till onion gets golden colour. 3. Now add the sauted mixture to the idli batter. 4. Heat the kuzhipaniyaram pan; Add 1/4 tspn of oil in each hole and pour the batter (in each hole); let it cook for 3 minutes and flip it to cook on the other side of Paniyaram. 5. Serve it hot with Coconut Chutney or Tomato Chutney or Kara Chutney

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Tips: 1. You can remove the chili pieces after sauting. 2. You can add grated carrot or grated cabbage to the batter to make it colorful and a healthy.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Sbsudha

Recipe Name: Kadai Vegetable


Kadai Vegetable

Ingredients: French beans, 1/4 inch pieces 10-12 Carrots, 1/4 inch cubes 2 medium Cauliflower, few florets Green peas 1/4 cup Green capsicums, seeded , 1/4 inch cubes 2 medium Coriander seeds 1 tbsp Cumin seeds 1 tsp Whole dry red chillies 4-5 Garlic 10 cloves Green chillies 3-4 Ginger , one inch piece 2 Oil 4 tblsp Onions, sliced 2 medium Turmeric powder 1/2 tsp Coriander powder 1 tbsp Red chilli powder 1 tsp Tomatoes, chopped 3 large Salt to taste Garam masala powder 1 teaspoon Fresh coriander leaves, chopped 3 tablespoons 8

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Method: 1. Cook carrots, beans, cauliflower peas with little salt and water in a pan or in cooker for 2 whistles. 2. Raw grind coriander and cumin seeds and three red chillies coarsely. 3. Grind garlic, green chillies and half the ginger to a paste. Make juliennes of the rest of the ginger. 4. Heat oil in a pan. Add the ground spice masala. Add onions and capsicum fry till golden brown. 5. Add ginger-garlic-green chilli paste and saut for one minute. 6. Now add the partially cooked vegetables. 7. Add turmeric powder, coriander powder and red chilli powder. Stir continuously. Add tomatoes, salt and half a cup of water and cook till the vegetables are fully cooked and the water has dried up. 8. Cook for four to five minutes on low heat. Sprinkle garam masala powder. 9. Serve hot, garnished with ginger juliennes and coriander leaves. 10. This can be served with chapathi, phulkas, naans and also with dosa. Idhu palaraalum virumbapadum, restaurentil adkkadi naam order seyyum oru dish. aanaal veetil seyvadhu vegu sulabam. Happy cooking!!!

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Srikumarsavi

Recipe Name: Pumpkin Parathas


Pumpkin Parathas

Ingredients: Pumkin - 150 gms - grated Kasurimethi (dried fenugreek leaves) - 2 tsps - soaked in water and strained Garlic cloves - 2 - grated Ajwain powder (roasted and ground carom seeds) - 1/2 tsp Jeera powder (roasted and ground cumin seeds) - 1/2 tsp Haldi powder (ground turmeric) - 1/4 tsp Lalmirch powder (Dried and ground red chillies) - 1/2 to 3/4 tsps depending on taste Salt - to taste Gehunkaatta (wheat flour) - 1/2 kg Refined oil - 1 tsp for kneading dough Water - little Cholesterol-free butter for cooking

Method: 1. Grate the kaddoo (pumpkin) and keep aside. 2. Soak kasurimethi in water for 5 mins. 3. Grate the garlic cloves so that they mix well. 4. To the grated kaddoo, add strained kasurimethi, grated garlic and other masalas as enumerated above.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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5. Add gehunkaatta (wheat flour) to this mixture and knead well as grated kaddoo will leave some water content. When required add little water in order to make a soft dough. Now add 1 tsp of refined oil to the dough and finish it. Cover and keep for a few minutes Bowl. 6. Heat a tava (griddle) on medium flame. 7. Roll medium sized, round parathas. 8. Cook using any good quality cholesterol-free butter. 9. You can serve hot accompaniments like dahi (with a dash of jeera powder, pudina powder and sendha/black/rock salt) and any favouriteachaar. 10. You can pack these parathas off for your kids with dahi and achaar too. 11. You can store the leftover dough for the next day in a 'Wonderlier Bowl' or even a "Star Bowl' if the quantity is less.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Angu Aparna


Masala Dosa Ingredients: For Dosa: Dosa batter Oil

Recipe Name: Masala Dosa

For Masala: Potatoes - 2 (Medium Size) Big Onion - 1 (Finely Chopped) Green chilies - 3 (Cut into Small Pieces) Curry Leaves - 1 strand Cilantro - handful (Chopped) Mustard seeds - 1/4 tspn Chana dal - 1/2 tspn Turmeric powder - 1/4 tspn Green Peas - 1/4 cup Salt - As needed

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Method: Preparation of Potato Masala: 1. Boil the potatoes and mash them. Boil the Green Peas. 2. Place a Kadai in stove, add a teaspoon of oil, temper the mustard seeds and chana Dal. 3. Add curry leaves, green chillies and sliced onion. Saute it until the onion gets golden colour. Then add turmeric to it. 4. Now add a cup of water and salt to taste and boit it. 5. Now Add the mashed potatoes and green peas to the masala mixture. 6. Let it cook together for few mintutes. 7. Spinkle some chopped cilatro on the masala mix. Preparation of Masala Dosa: 1. Pour a ladle of batter on a hot dosa griddle and immediately spread it using the back of the ladle in circular motion. 2. Add few drops of oil/ghee on top of dosa. 3. Once the first side of dosa is cooked, flip it and allow to half-cooked on the other side. 4. Now flip the dosa again and place the potato masala mix at the center of dosa. 5. Cover the masala with dosa and let it cook for a minute. 6. Masala Dosa is ready now. Serve it hot with Coconut chutney, Kara Chutney.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Saradha Murugan


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Recipe Name: Wheat Adai

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Uma Stalin

Recipe Name: Paruppu Adai


Paruppuadai / orappadai

Ingredients: PulungalArisi - 1 cup Thuvaramparuppu - 1/4 cup Pasi paruppu (Moong Dhal)- 1/4 cup Kadalai paruppu(Chnanna Dhal)- 1/4 cup Kollu (Horse gram)- 1/4 cup Soyabeans-handful Varamilagai (red Chilli)-5 Nos. Varamalli (Corriender seeds)- 2 tablespoon Perunjeeragam-1 spoon Onion-2 No.s Oil Kadugu & ulutham paruppu Coriander leaves.

Method: 1. Soak Rice in a bowl-3 to 4 hours. 2. Soak all the Paruppu in a separate bowl, add varamilagai, Malli&Perunjiramgam to soak with this for the same time. 3. Now in the grinder first put soaked milagai&malli then add Rice &paruppu. Fine grinding is not required. 4. The batter will be now in the dosa mavu padham. www.Penmai.com 15

Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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5. Heat a kadai pour oil, let Kadugu&Uluthamparuppu to splatter & add the finely cutted (cubically cutted)onion. saute for 2 mins with corriender leaves. 6. Add this into the batter, mix well add salt for your taste. 7. Adaidosa uthhunga, Coconut chutniyoda sapidunga.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Revathi Venu


Sambaravai Idly Ingredients: Sambaravai 3 cups Urud dhal 1 cup Pepper 2 tsp Jeeragam 2 tsp Oil 2 tsp Perungayam powder small pinch

Recipe Name: Sambaravai Idly

Method: 1. Sambaravaiyai dry vanaliyil varuthukondu mixiyil konjam araithu kollavum rombavum nice vendumenruillai.piragu ullathamparuppai nangu nicaga araithu kondu irandaiyum thaneeril uppu pottu oora vaikkavum. 2. Morning ooravaithal night seivatharkku mun sirithu milagu jeeragam peramgaya powder konjam nalla ennai vittu kalanthu idli thattil vaikkavum. 3. Thevai enral mavil carrot kooda thurivi pottu kollalam.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Rajeswari

Recipe Name: Rice Inippu Paniyaram


Rice Inippu Paniyaram

Ingredients: Raw rice 1 cup Boiled rice 1 cup Urad dal 1/4 cup Methi seeds 2 teaspoon Palm sugar(Karuppatti) or jagery As per your taste

Method: 1. Rice, paruppu, venthayam thani thaniya ooravachu (2 - 3 hours) serthu grinder la pottu arachukkanum.Evlo kettiya araikka mudiyumo avlo kettiya araikkanum. 2. Pinch salt pottu oru 8 hours ooravaikkanum. 3. Karuppatti or vellatha thanila pagu kachanum. 4. Summa vellam karainja podhum.Thanni kammiya oothi pagu kachunga. 5. Atha filter panni paniyaram mavula oothi karaichi vaikkanum. 6. Mavu dosa Mavu pathathula irukkanum. 7. Appuram paniyara sattiyila ootha vendiyathuthan.

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Healthy Dinner Recipes


Healthy & Tasty Dinner Recipes from Penmais Kitchen Queen

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Contributor: Susibabu
Javvarisi Upma All of like this. Ingredients:

Recipe Name: Javarisi Upma

Nylon Javvarisi (Kannadi mathiri irukkum) - 1 cup Paitham paruppu - 1/4 cup Coconut - 1/4 Cup Butter Milk - 1 Cup Salt - To taste

Method: 1. Morning Javarissiyai buttermilk, salt pottu ooravaikavum. 2. Evening paitham parupai vega vaikavum. 3. Kadaiyil oil ootri kadugu, curry leaves pottu thalithu, oora vaitha javarissi pottu vathakavum, javarissi pola polavendu vandhavudan vegavaitha paithamparuppu, coconut, coriander leaves pottu irakavum. 4. Ithu 5 sec. la aagura recipe.
5. Taste it and say.

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