Wednesday, March 1, 2017

A balanced meal... and Alloo Tikki Recipe: Yep, the healthier kind!

Being on any kind of fitness regime does not mean giving up food, its actually quiet the other way around. You need nicer and healthier food to ensure you can continue any workout you are signed up for. This way you dont pass out with less energy!!

And if you are just following portion control like me, it's even more important, since you want to ensure that every morsel counts for a filling feeling and a delicious taste!

So there are days, when my lunch looks like this: A delicious salad loaded with goat cheese, fruits and quinoa!

and then there are days when my dinner is this: Alloo Tikki

I could to the latter, any day you want! But to ensure we stick better to our goals, I modified for a healthier version.

So here a recipe of 'Allo-Chole Tikki' a North Indian Delicacy/ Chaat item which is high on taste and with this modified version, a healthier version as well. I agree this is elaborate, so definitely not an everyday item!

'Allo-Chole Tikki' = Potato Patty, smothered with garbanzo curry and garnished with beaten yogurt, chutney and spices

Makes 10

Potato Tikki(Cutlet)
Potato: Mashed 3 cups
Quinoa: Boiled 1.5 cup
Finely shredded carrot: 1 cup
Finey chopped Kale: 1/2 cup
Salt, Pepper, paprika: Per taste
Cinamom: 1 tsp
Chaat Masala: 2 tsp
Bread: 1 slice torn in smaller pieces (Helps to bind better)
Panko: For coating: Optional
Oil: 2-3 tsp for cooking

Potato Cutlet:
1. Mix all the ingredients really well in a dough consistency and adjust seasoning
2. Make medium balls (~10-12) and flatten like a burger, coat in panko/ bread crumbs
3. On medium flame, on a pan with some oil, let the burger crispen 3-4 minutes each side.
4. When both sides are crisp, alloo tikki/ burger is ready!

Chole: IP Version
Onions: 1 medium finely chopped
Tomato: 1 medium finely chopped
Garlic: 3 cloves finely chopped
Ginger: 1/2 inch finely chopped
Carrots: 1 cup finely shredded/ chopped
Serrano Peppers: per taste
Salt, Pepper, paprika, Garam Masala: Per taste
Cinnamon: 1 tsp
Chole Masala: 3 tsp
Optional: Moti Elaichi -1, Bay Leaves- 2/3, Cloves 3/4
Garbanzo: 1.5 cups soaked. If you use canned, adjust cook time- see below
Oil: 2-3 tsp for cooking

Chole in IP:
1. IP in Saute mode: Add 2 tsp of oil all spiced
2. After 1 minute, add ginger, garlic and onions
3. Saute for 2-3 minutes till fragrant
4. Add the tomatoes, carrots and saute for 4-5 minutes
5. Add the washed soaked garbanzo (or canned)
6. Close the lid. IP in Manual, High Pressure for 25 minutes. (If using canned time= 10 minutes)
7. It was a slow release of pressure, and I opened the IP after 1 hour or so.
8. Note: If making in regular pressure cooker, pre-soaked (overnight) is better, or use canned, timings for pressure cooker is the same.

1 cup yogurt beaten and 1/2 cup water added to liquefy
Green Chutney
Tamarind Chutney
Chopped cilantro, onions
Fine Bhujia/ Sev & Peanuts: Optional

In a plate, lay the cutlet, cover with the chole curry and garnish!

Enjoy when hot, tastes better with company, so call me over when you make it next!

Sorry, no pictures... this was gobbled up fairly quickly!

Note: This has a high content of protein thanks to quinoa and the chickpeas. So though this is higher on calorie count, it is well balanced with all the healthier vegetables. The other element for all my curries which is a big hit int he family is shredding carrots in any gravy I make. Be it gnocchi, or Chick Pea stew, or even simple potato curry! Carrots : well the kids enjoy it without knowing there was ever carrots in them!

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