Occasionally my kitchen is attacked by healthy eating bug 😆And it’s that time of the year when my husband realizes that he wants to get in shape and so no more tel and masala in his food.
I don’t have any issue in cooking diet food, but problem arises when he is not ready to comprise on the flavor.
I agree there are many recipes that fit into taste bhi health bhi category. But then most of healthy thing he is not ready to eat like oats , chickpeas, Kidney beans and the list is endless….
So the safest bet is Stir fry with grilled meat in the side. Broccoli is a wonder vegetable full of fiber, antioxidants, great source vitamin C and K. It also helps reduce weight as it is low in calories,do try and incorporate in your meals regularly.
2 cups Broccoli florets
1 cup cauliflower florets
1/2 cup sweet corn
1 cup carrot thick slices
1/2 red capsicum
1/2 yellow capsicum
1/2 cup purple cabbage
10 cherry tomatoes
1 onion cut in chunks
2 green chilies
6-8 cloves of garlic
1/2 tsp Cumin seeds
1/4 tsp Nigella seeds ( kalonji )
2 tbsp olive oil
1 tsp chili flakes
1 tsp dry mix herbs
2 tbsp chili garlic sauce ( i used store brought, you can make it at home too)
1 tbsp hot sauce
1 tsp honey
1 tbsp soya sauce
1/2 tsp Dijon mustard
Salt to taste
1 tsp cornflour
2 tsp sesame seed for garnishing
Steam Broccoli and cauliflower florets for 3-4 minutes in the steamer and keep it aside.
Chop all the veggies in bite size pieces. With help of mortar and pestle crush garlic and green chilies.
In a small bowl mix chili garlic sauce, hot sauce , soya sauce, Dijon mustard , honey , chili flakes, cornflour and half cup water. Stir well so not lumps is formed.
Place a wok over medium flame and add oil, when hot add Cumin seeds and nigella seeds. When it starts to crackle add crushed garlic and green chilies, cook for 1-2 minutes then add chopped onion, carrots and capsicum. Sauté for a minute then add mix herbs. Cook for 2-3 minutes then add all the remaining vegetables. If you want you can add grilled prawns or chicken pieces as well. I haven’t added any protein in it as we prefer it on side.
Over high flame sauté all the veggies for 2 minutes, we don’t want to over cook the vegetables.
Add the sauce mix in the wok and stir continuously, check for seasoning.
Sprinkle roasted sesame seeds and serve immediately.