Parenting Female Adda
3 months ago
High protein non-vegetarian recipes for pregnancy

Chicken sweet corn soup



Ingredients
  • 1 cup boneless chicken, shredded or diced
  • One fourth cup sweet corn
  • 4 cups chicken stock
  • 1 tbsp cornflour (optional)
  • One spring onion (hari pyaaz)
  • 2 egg whites, whisked
  • Pepper (kali mirch) powder to taste
  • 1 tsp lemon (nimbu) juice
  • Water as required
  • Salt to taste

Method
In a saucepan, pour four cups of water. Add the chicken pieces and salt and cook until slightly tender.

Add the sweet corn and pepper and let it all cook on low heat for a few minutes.

Meanwhile, in a separate bowl, dissolve the cornflour in half a cup of water. Pour this gradually into the soup, while stirring continuously. Keep on a low flame and bring the soup to a boil.

Add the egg whites and stir gently. Remove from the flame. Garnish with chopped spring onions and a dash of lemon juice. Serve hot.

Steamed lemon fish



Ingredients
  • 250-300gms fish fillets of your choice (de-boned)
  • 2 green chillies (hari mirch) slit
  • 2 tbsp lemon (nimbu) juice
  • 1 tsp garlic paste (lehsun)
  • Half cup tomato (tamatar), sliced
  • Half cup cucumber (kheera), sliced
  • 1 tbsp mayonnaise
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • Pepper (kali mirch) powder to taste
  • Salt to taste

Method
Wash the fish fillets and marinate with salt, garlic paste and lemon juice for 20 minutes.

In the meantime, pour water in a steamer. You can also use a microwave steamer, or a pressure cooker (without the weight) or pan with a steaming dish. Place the fish fillets and green chillies in the steaming dish. Steam cook for about six to eight minutes until the fish is flaky.

Remove from the steaming dish and garnish with coriander leaves. Serve with mayonnaise and lemon wedges, tomato and cucumber slices or any salad of your choice.

Tuna sandwich



Ingredients
  • Half cup tuna (chura machli), drained and flaked
  • 4 slices wholewheat bread
  • One fourth cup onion (pyaaz), finely chopped
  • 2 tbsp celery, chopped
  • 4 lettuce leaves (salad patta) washed and drained
  • Half cup tomato (tamatar), sliced
  • Half cup cucumber (kheera), sliced
  • 1 tbsp mayonnaise
  • Pepper (kali mirch) powder

Method
In a bowl, mix the tuna flakes, onion, celery and mayonnaise.

Place the bread slices on a large plate or tray. Place lettuce leaves on the slices. Next, spoon the tuna mixture and gently spread it. Top it with tomato and cucumber slices and sprinkle some pepper powder. Place another slice of bread on top to make a sandwich. Serve immediately.

Tip: For a warm, crispy version you can also grill these sandwiches.

Mixed veggie egg white omelette



Ingredients
  • 4 eggs white only
  • 1 tsp green peppers (shimla mirch) diced
  • 1 tsp red peppers (lal shimla mirch) diced
  • 1 tsp yellow peppers (peeli shimla mirch) diced
  • 1 tsp carrots (gajar), grated
  • 1 tsp beans (beens), finely chopped
  • 1 tsp green peas (matar), boiled
  • 1 tsp onion (pyaaz), finely chopped
  • 1 tsp tomato (tamatar), finely chopped
  • 1 tsp mushrooms (khumb), finely chopped
  • One fourth tsp green chili (hari mirch), finely chopped
  • 1 tbsp fresh coriander leaves (hara dhaniya), finely chopped
  • One fourth tsp olive oil
  • Black pepper (kali mirch) powder, to taste
  • Salt to taste

Method
Beat the egg whites until fluffy. Heat olive oil in a non-stick wide frying pan, and pour the egg mixture and spread it evenly in circular motions..

Turn to low flame, and one by one add the vegetable on the egg mixture. Let it cook for about a minute. With a spatula fold the omelette in half and let it cook for another minute.

Remove from the flame. Serve hot with toast, bun, parantha, appam or rotis.

Tip:
You can use any stuffing of your choice. For variation you can add some cheese or chopped chicken ham or salami slices.

Fenugreek fish



Ingredients
  • 500gm boneless fish fillets
  • 1 bunch fresh fenugreek (methi) leaves, washed and chopped
  • One fourth cup coriander leaves (hara dhaniya), chopped
  • One fourth cup onions (pyaaz), chopped
  • 2 tbsp ginger-garlic (adrak-lehsun) paste
  • 3 tomatoes (tamatar), finely chopped
  • 1 tsp turmeric (haldi) powder
  • 1 tbsp coriander (dhaniya) powder
  • 1 tsp cumin (jeera) powder
  • Half tsp chilli (lal mirch) powder
  • 1 lemon (nimbu)
  • Water as required
  • Mustard (sarson) oil as needed
  • Salt to taste

Method
Wash the fish and rub with lemon juice, salt and turmeric and keep aside.

Heat the oil and fry the fish pieces till light golden brown on both sides. Remove the fish pieces and keep aside.

In another pan heat the oil and add the onions. Saute until they turn golden brown. Next add ginger and garlic paste and fry until the raw smell is gone.

Add in the turmeric, coriander and cumin powders. Mix well for about a minute. Next add in the tomatoes and cook until they turns mushy and the oil separates. Now add in the fenugreek leaves, sprinkle a little water and cook covered over a low flame for a few minutes.

Once the leaves turn tender, add in the fish. Gently mix everything. Avoid stirring the fish too much as it may crumble.

Remove from the flame, cover with a lid and let it sit for about five minutes. Serve hot with rice and dal or chapatis or appams.

Tip: If you don't have fresh fenugreek leaves you can use dried fenugreek leaves (kasuri methi).

Keema matar



Ingredients
  • Half kg minced mutton or chicken (keema)
  • 1 cup green peas (matar)
  • 2 cloves (laung)
  • 4 peppercorns (sabut gol mirch)
  • 1 large cardamom (badi elaichi)
  • Half an inch piece of cinnamon (dalchini)
  • Half a tsp cumin (jeera) seeds
  • 2 tbsp garlic (lehsun), chopped
  • 2 tsp ginger (adrak), chopped
  • 1 cup tomato (tamatar), chopped
  • 1 bay leaf (tej patta)
  • One fourth tsp turmeric (haldi) powder
  • Half tsp coriander (dhaniya) powder
  • One fourth tsp red chilli (lal mirch) powder
  • One fourth tsp garam masala powder
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • 1 tsp oil
  • Water as required
  • Salt to taste

Method
Heat the oil in a pan and add the onions and fry until golden brown. Next add in the cumin seeds, bay leaf, cinnamon stick, pepper, cardamom and cloves. When they start crackling add in the ginger-garlic paste and cook until the raw smell goes away. Add in the cumin, turmeric, chilli and coriander powders and saute for another minute or two.

Next add in the minced meat and mix well. Next add in the tomatoes and let it all cook for a few minutes until the tomato turns mushy and the meat soaks up the juices. Add a little water and put in the peas. Cover with a lid and cook on low heat until the the meat and peas are cooked. If using a pressure cooker, cook for two whistles.

Remove the lid and cook without the lid for a few minutes until the water evaporates. Garnish with coriander leaves. Serve hot with roti, kulcha, pav, parantha or rice.

Tip: Leftover keema can be used as stuffing for sandwiches, wraps, paranthas or dosas.

Mutton in coconut gravy



Ingredients
  • Half kg mutton (boneless, if you prefer)
  • Half a cup coconut (nariyal) milk
  • 1 cup onion (pyaaz), chopped
  • Half cup tomato (tamatar), chopped
  • 2 green chillies (hari mirch), slit vertically
  • 2 tsp ginger-garlic (adrak-lehsun) paste
  • 1 tsp garlic (lehsun), finely chopped
  • Half inch cinnamon stick (dalchini)
  • 1 tsp ginger (adrak), grated
  • 1 bay leaf (tej patta)
  • 2 cloves (laung)
  • 2 cardamoms (elaichi)
  • 1 tsp fennel seeds (saunf)
  • One fourth tsp turmeric (haldi) powder
  • Half a tsp coriander (dhaniya) powder
  • One fourth tsp red chilli (lal mirch) powder
  • 1 tsp garam masala
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • 1 tbsp curry leaves (kadhi patta), chopped
  • Water as required
  • 1 tsp oil
  • Salt to taste

Method
Pressure cook the mutton for three whistles in two cups of water and turmeric powder, ginger-garlic paste and salt. Keep aside.

In another pan, heat the oil. Next add the bay leaf, cloves, cinnamon, cardamon and fennel seeds. Sauté for few seconds.Add the green chillies and the onions, and sauté until they turn translucent.

Now add the tomatoes. Once they turn mushy, add the chopped garlic and grated ginger. Once the raw smell disappears, add turmeric powder, coriander powder, chilli powder, and garam masala and mix well.

Next add in the mutton and the stock and mix well. Next add the coconut milk and cook on low heat for a few minutes.

Garnish with coriander or curry leaves. Serve hot with rotis, appam or rice.

Masala pepper chicken (kozhi milagu)



Ingredients
  • 500gm chicken (boneless if you prefer)
  • 1 cup onions (pyaaz), chopped
  • 1 cup tomatoes (tamatar) chopped
  • 1 tbsp ginger-garlic (adrak-lehsun) paste
  • 2-3 tbsp black peppercorns (sabut gol mirch) crushed coarsely
  • 1 tsp cumin (jeera) seeds
  • 1 tsp fennel seeds (saunf)
  • Half inch cinnamon stick (dalchini)
  • 1 cardamom (elaichi)
  • 2 cloves (laung)
  • 8-10 curry leaves (kadhi patta)
  • 1 tsp red chilli powder
  • 1 tsp coriander (dhania) powder
  • Half tsp turmeric (haldi) powder
  • Half cup coriander (dhania) leaves
  • 1 tbsp oil
  • Salt to taste

Method
In a heavy bottomed saucepan or wok, heat the oil and add the cinnamon, cloves, cardamom, cumin and fennel seeds.

When they crackle and change colour, add chopped onions and fry until they turn golden brown. Add the ginger-garlic paste and fry for about one minute.

Now add chopped tomatoes and curry leaves and cook until the tomatoes turn mushy and the oil separates. Next add the chilli powder, coriander powder and turmeric powder and cook for a couple of minutes. Finally add the chicken pieces, salt and a little water and cook on low heat until the chicken is tender.

When the chicken is cooked, top with crushed pepper and coriander leaves and turn off the heat. Cover with a lid and let it stand for about five minutes. Serve hot with rice, roti or appam..

Shrimp curry



Ingredients
  • Half kg shrimps (jhinga), cleaned and washed with turmeric powder and salt
  • Half cup onion (pyaaz), chopped
  • Half cup tomato (tamatar), chopped
  • 1 tbsp ginger-garlic (adrak-lehsun) paste
  • 1 tsp coriander (dhaniya) powder
  • One fourth tsp red chilli (lal mirch) powder
  • One fourth tsp turmeric (haldi) powder
  • One fourth tsp cumin (jeera) powder
  • Half tsp garam masala
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • 1 tbsp fresh curry leaves (kadhi patta), chopped
  • Water as required
  • Salt to taste
  • 1 tsp oil

Method:
In a heavy bottomed pan, heat the oil and add in the onions, Fry until they turn golden brown. Next the ginger-garlic paste and cook until the raw smell disappears. Now add chopped tomatoes, and cook until they turn mushy and the oil separates.

Add turmeric powder, coriander powder, cumin powder, chilli powder and garam masala and mix well. Nextadd the shrimps and salt and pour some water. Cook until the shrimps are opaque.

Remove from the flame and garnish with coriander or curry leaves. Serve hot with rotis, rice or appam.

Baked chicken tikka chaat



Ingredients
  • 300-400gms boneless chicken, cubed
  • Half cup onion (pyaaz), chopped
  • Half cup tomato (tamatar), chopped
  • Half cup cabbage (patta gobhi), chopped
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • One fourth cup lemon (nimbu) juice
  • 2 tbsp green mint (pudina) chutney
  • 2 tsp sweet chutney (saunth)
  • 1 tsp chaat masala
  • Salt to taste

Marinade
  • Half cup curd (dahi)
  • 1 tbsp ginger-garlic (adrak-lehsun) paste
  • 1 tsp garam masala
  • 1 tsp red chilli (lal mirch) powder
  • Salt to taste
  • 1 tsp oil

Method
Mix the marinade ingredients in a large glass or ceramic bowl. Mix in the chicken pieces and let them marinate in the fridge for about three to four hours.

When you're ready to cook, begin by preheating the oven to 180 degreec C. Lightly coat the chicken pieces with some oil and bake for about 15-20 minutes until well cooked and the juices run clear.

In separate bowl mix the chopped onion, tomatoes, cabbage, green chutney, meethi chutney, lime juice, chaat masala and salt. Add the baked chicken pieces and toss. Garnish with coriander leaves. Serve warm or cold.

Tip: You can use the same recipe to make baked fish or paneer tikka chaat.

Mutton cutlets



Ingredients
  • 1 cup finely minced mutton (keema)
  • 1 tsp ginger-garlic (adrak-lehsun) paste
  • Half cup onion (pyaaz), chopped
  • One fourth tsp turmeric (haldi) powder
  • 1 tsp coriander (dhaniya) powder
  • One fourth tsp red chilli (lal mirch) powder
  • 1 tsp garam masala
  • 1 tbsp fresh coriander leaves (hara dhaniya), finely chopped
  • 1 potato (aloo), boiled and mashed
  • 2 slices bread soaked in water
  • 1 tsp oil
  • Water as required
  • Salt to taste

Method
In a heavy bottomed pan, heat the oil and add the chopped onions and fry until golden brown. Add the ginger-garlic paste and fry for about a minute. Next add the chopped tomatoes and cook until they turn mushy and the oil separates.

Now add half portions of the spices - chilli powder, coriander powder, garam masala and turmeric powder and cook for a few minutes. Next add the minced mutton with some salt and cook until tender. Remove from the heat and add the coriander leaves. Put the lid and allow to cool.

In a large plate, mix the mashed potato with the remaining portion of the spices (chilli powder, coriander powder, turmeric powder and garam masala). Add the soaked bread and mincemeat mixture and knead well. Make small equal-sized portions of this mixture.

Shape each portion into balls and flatten to make a circlular tikki or cutlet. Spray some oil on a non-stick tava and fry the cutlets on a lowflame until they are crisp. 

Serve hot with onion rings, chutney, ketchup or any salad of your choice.

Tip: For a healthier version grill or bake these cutlets.

Salmon fish fingers



Ingredients
  • 300gms salmon fish (ravaas machli) fillets, cut into rectangular strips
  • Half cup fresh breadcrumbs 
  • One fourth cup fresh coriander leaves (hara dhaniya), finely chopped
  • 1 tsp lemon (nimbu juice
  • Half tsp cumin (jeera) powder
  • Half tsp red chilli (lal mirch) powder
  • 1 small egg, beaten
  • Salt to taste
  • 1 tbsp oil

Method
Wash the fish fillets and keep aside. Mix the lemon juice, cumin powder, chilli powder, coriander and salt in a wide glass dish. Put in the fish fillets and mix well. Allow to marinate for about one hour in the refrigerator.

When you're ready to cook, beat the egg and set the bread crumbs in a large plate. Take a non-stick pan and heat some oil.

Now dip the marinated fish fingers in the beaten egg first and then in the breadcrumbs and then place in the pan. Fry the fish fingers on low heat until golden brown and crispy on both sides.

Serve warm with chutney or dip of your choice.

Tips: To cut down on calories, bake or grill the salmon fingers until crisp.


Looking for more food ideas? Check out our meal plans for each trimester.


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Read Source : babycenter.in
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