Combine all the vegetables and cheese in a salad bowl and set aside. Prepare the vinaigrette, but dress the salad just before serving. Serve chilled or at room temperature.
You can turn this soup into a one pot meal by adding some vegetables. Use mushrooms, celery, spinach, carrots, broccoli or whatever you have. You can add in some boiled wheat noodles or pasta if you like. If you are using mushrooms make sure you fry them separately in some olive oil before adding them to the soup. Add the rest of the vegetables along with the tomato puree, so that they have enough time to cook. But if you are using any leafy vegetables add them along with the spring onions. You can also add some fat free grated cheese if you wish.
Ingredients
Tomatoes: 4 large, pureed
Extra virgin Olive oil: 2 tablespoons
Garlic: 4-6 cloves, chopped
Green chillies: 1 finely chopped
Bay leaves: 1
Onions: 1 medium, finely chopped
Chicken stock: 1 cup
Salt: to taste
Fresh ground black pepper: to taste
Spring onions: ½ cup, chopped
Low fat half & half/cream: 2 tablespoons
Method Heat oil in a pan and add green chillies, bay leaf and garlic. After about thirty seconds toss in the chopped onions and sauté till translucent. Add the tomato puree and bring to a boil. Reduce heat and let it simmer for ten to twelve minutes. Combine the chicken stock/water and add salt and pepper. Let it simmer for two more minutes. Add spring onions and cook covered for one minute. Just before turning off heat add half & half. Serve hot with garlic bread.
You will notice that I have used honey in this recipe, although not recommended for serious dieters. But I believe that honey is important to balance out the soy sauce. However, you can substitute it with a pinch of sugar, or use just about half a teaspoon of honey if your diet plan permits. Pine nuts can be difficult to find and a little expensive in India. You can use peanuts instead or just skip it altogether. If you don’t have a grill, use a cast iron griddle or any griddle for that matter. Just be sure to cook over high heat.
Ingredients
For the chicken
Chicken breast: 4, skinless and boneless
Soy sauce: 4 tablespoons
Olive oil: 2 tablespoons
Ginger: 1 inch stick, chopped
Garlic: 5-6 cloves, chopped
Honey: 2 teaspoons
Salt: to taste
Black pepper powder: to taste
For the pesto
Cilantro/Coriander leaves: 1 bunch
Garlic: 2 cloves
Salt: to taste
Black pepper powder: to taste
Lime juice: 2 tablespoons
Pine nuts (optional): 1 tablespoon
Olive oil: 1 tablespoon
Preparation
Put the chicken pieces in a glass bowl and add soy sauce, olive oil, ginger, garlic and honey and season with salt and pepper. Give a nice mix and set aside for half an hour.
For the pesto grind cilantro, garlic and pine nuts into a smooth paste. Add the lime juice and a little water if needed. Add olive oil and season with salt and pepper.
Method
Heat a grill or a griddle and grease with some olive oil. Grill the chicken pieces for eight minutes on each side or till done. Drizzle some pesto and serve hot with Greek salad.
If you don’t like raw peppers and onions grill the vegetables before adding the salad dressing. You may add grilled prawns or chicken to the salad if you like. Vegetarians can add chunks of grilled cottage cheese. This salad is high on protein, low on carb and a good source of fiber.
Ingredients
Red bell pepper: 1 large, cubed
Yellow bell pepper: 1 large, cubed
Tomatoes: 1 large, diced
Cucumbers: 1 diced
Onions: 1 medium, diced
Lettuce: 8-10 leaves, cut into bite sized pieces
Feta cheese: a handful
Fat free yogurt: ½ cup
Lime juice: 2 tablespoon
Garlic: 3-4 cloves, chopped
Salt: to taste
Black pepper powder: to taste
Red chilli powder: a pinch
Fresh basil: 1 teaspoon chopped
Method
Mix yogurt, garlic, salt, pepper, chilli powder and basil to make the dressing. Add a few drops of olive oil if you like. Add the salad dressing and feta cheese to the vegetables, add your choice of lean meat, mix well and serve cold.
I have used boneless chicken for this recipe but you can practically use any thing you like. You can even use any leftover meat. Skip the meat if you are a vegetarian. You don’t necessarily have to use carrots and potatoes; use eggplant, celery, beet, radish, bell pepper, mushrooms or even okras, whatever you have. This is an ingenious way of recycling whatever may have been sitting in your fridge for days. Does not matter what you put in this stew, it is going to taste heavenly any way. The flour helps thicken the soup and gives it a nice texture and the milk lightens up the color so it looks really pretty. Use cream for a richer texture. But you can skip the flour and milk if you like. If you want the stew healthier use olive oil or canola oil instead of butter. Don’t have chicken stock? No problem! Use water. Cooking this dish does not demand a lot of attention so this can be a homework friendly recipe. You can simply mix all the ingredients together, put it over low flame and totally forget about it, or at least until the fire alarm goes off :)
Ingredients
Boneless chicken: 250 grams cut into small pieces
Butter: 2 tablespoons
Bay leaves: 1
Onions: 1 medium, chopped
Garlic: 4 cloves, chopped
Carrots: 1 cup, diced
Green beans: 1 cup, cut into small pieces
Potatoes: 1 large, diced
Chicken stock: 2 cups
Black pepper powder: 1 teaspoon
Salt: to taste
Flour: 2 tablespoons
Milk: ½ cup
Method
Heat butter in a pan and add bay leaf. Add onions and garlic and sauté till translucent. After about thirty seconds add carrots and potatoes and sauté for about five minutes. Toss in the green beans and chicken and cook over medium heat for two to three minutes. Add chicken stock or water and bring the pot to a boil. Season with salt and pepper and cook covered till the vegetables are done. Reduce heat and add flour stirring continuously to avoid the formation of lumps. Now add milk and stir. Let it simmer for two to three minutes before turning off heat. Serve hot with garlic bread.
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