Red Chutney

Ingredients:

100 g grated fresh coconut
1 small onion, chopped
2 tsp chopped coriander
2 cm piece chopped ginger
1½ tsp red chilli powder
½ tsp cumin powder
2 garlic cloves
1 tsp sugar
3 tbsp tomato ketchup
6 dates, stoned
2 tsp lime juice
½ tsp salt

Method:

1. Put all the ingredients into a blender and grind to a paste.

Beef Kofta Curry

Small, spicy balls of minced beef cooked in a smooth, spicy sauce make a warming supper. Serve with Indian flatbreads and fresh Indian salad or salsa. Wrap the koftas and saladup in the bread for an informal meal.

Serves: 4

Ingredients:

625 g lean minced beef

1 tsp finely grated fresh root ginger

2 tsp fennel seeds

1 tsp ground cinnamon

1 tsp turmeric

2 tbsp mild curry powder

500 ml tomato passata

Salt and freshly ground black pepper

Low-fat yogurt and mint leaves to garnish

Method:

1. Place the mince and ginger in a large bowl. Roughly crush the fennel seeds in a mortar and pestle and add to the mixture with the cinnamon. Season and, using your hands, mix thoroughly. Form the mixture into small, walnut-sized balls and set aside.

2. Place the turmeric, curry powder and passata in a wide, nonstick saucepan and bring to the boil. Season, reduce the heat and carefully place the meatballs in the sauce. Cover and cook gently for 15-20 minutes, stirring and turning the meatballs around occasionally, until they are cooked through. Remove from the heat, drizzle with the low-fat yogurt and scatter with the mint leaves. Serve with chapattis or other flatbreads and salad.

Potatoes Stuffed with Spicy Cottage Cheese

   

For this recipe, it is important to choose a variety of potato recommended for baking, as the texture of the potato should not be too dry. This makes an excellent low fat snack at any time of the day.

Serves: 4

Ingredients:

4 medium baking potatoes
225 g low fat cottage cheese
2 tsp tomto purée
½ tsp ground cumin
½ tsp ground coriander
½ tsp chilli powder
½ tsp salt
1 tbsp oil
½ tsp mixed onion and mustard seeds
3 curry leaves
2 tbsp water

For the garnish:

Mixed salad leaves
Fresh coriander (cilantro) sprigs
Lemon wedges
2 tomatoes, quartered

Method:

1. Preheat the oven to 180°C/350°F/Gas 4. Wash each potato and pat dry. Make a slit in the middle of each potato. Prick the potatoes a few times with a fork or skewer, then wrap them individually in foil. Bake in the oven directly on the shelf for about 1 hour, or until soft.

2. Put the cottage cheese into a heatproof dish and set aside.

3. In a separate bowl, mix the tomato purée, ground cumin, ground coriander, chilli powder and salt.

4. Heat the oil in a small pan for about 1 minute. Add the mixed onion and mustard seeds and the curry leaves and tilt the pan so the oil covers all the seeds and leaves.

5. When the curry leaves turn a shade darker and you can smell their beautiful aroma, pour the tomato purée mixture into the pan and turn the heat immediately to low. Add the water and mix well. Cook for a further minute, then pour the spicy tomato mixture on to the cottage cheese and stir together well.

6. Check that the baked potatoes are cooked right through, by inserting a knife or skewer into the middle of the flesh. If it is soft unwrap the potatoes from the foil and divide the cottage cheese equally between them.

7. Garnish the filled potatoes with mixed salad leaves, fresh coriander sprigs, lemon wedges and tomato quarters and serve hot.

Chicken Tikka Masala

This is another of those dishes that is celebrated in the West but less well known in India. It is said to be Britain's favourite chicken dish. In this version, tender chicken pieces are cooked in a creamy, spicy tomato sauce.

Serves: 4

Ingredients:

675 g chicken breast portions, skinned
6 tbsp tikka paste
120 ml natural (plain)low fat yogurt
1 tbsp oil
1 onion, chopped
1 garlic clove, crushed
1 fresh green chilli, seeded and chopped
2.5 cm piece fresh root ginger, grated
1 tbsp tomato purée (paste)
250 ml water,
a little melted ghee or butter
1 tbsp lemon juice
fresh coriander (cilantro) sprigs, natural (plain) low fat yogurt and toasted cumin seeds, to garnish
Naan bread or plain basmati rice to serve.

Method:

1. Remove any visible fat from the chicken and cut the meat into 2.5 cm cubes. Mix 3 tbsp of the tikka paste and 4 tbsp of the yogurt into a bowl. Add the chicken and leave to marinate for 60 minutes.

2. Heat the oil in a heavy pan and fry the onion, garlic, chilli and ginger for 5 minutes. Add the remaining tikka paste and fry for 2 minutes. Stir in the tomato purée and water, bring to the boil and simmer for 15 minutes.

3. Meanwhile, thread the chicken pieces on to wooden kebab skewers. Preheat the grill (broiler).

4. Brush the chicken pieces lightly with melted ghee or butter and cook under a medium heat for 15 minutes, turning the skewers occasionally.

5. Put the tikka sauce into a food processor or blender and process until smooth. Return to the pan.

6. Add the remaining yogurt and the lemon juice, remove the grilled (broiled) chicken from the skewers and add to the pan, then simmer for 5 minutes. Garnish with the fresh coriander, yogurt and toasted cumin seeds and serve on naan bread or with plain rice (basmati).

Tomato and Coriander Soup

Althought soups are not often eaten in India or Pakistan, tomato soup bucks the trend and is very popular. This is excellent on a cold winter's day.

Serves: 4

Ingredients:

675 g tomatoes, peeled and chopped
1 tbsp oil
1 bay leaf
4 spring onions (scallions) chopped
1 tsp salt
½ tsp crushed garlic
1 tsp crushed black peppercorns
2 tbsp chopped fresh coriander (cilantro)
750 ml water
1 tbsp cornflour
2 tbsp single (light) cream , to garnish (optional)

Method:

1. To peel the tomatoes, plunge them in very hot water, leave for 30 seconds, then take them out. The skin should now peel of easily. If not, put the tomatoes back in the water for a little longer. Once they have been peeled, roughly chop the tomatoes.

2. In a medium heavy pan, heat the oil and fry the tomatoes, bay leaf and spring onions for a few minutes until soft.

3. Gradually add the salt, garlic, peppercorns and coriander. Pour in the water. Stir, then simmer gently over low heat for 15-20 minutes.

4. Meanwhile, dissolve the cornflour in a little cold water to form a thick creamy paste.

5. Remove the soup from the heat and leave to cool slightly for a few minutes. Press through a sieve, or purée in a blender or food processor.

6. Return the puréed soup to the pan, add the cornflour mixture and stir over a gentle heat for about 3 minutes until thickened.

7. Pour the soup into individual serving dishes and garnish with a swirl of cream, if using. Serve hot.

Hot Chilli Chicken

Not for the faint-hearted, this fiery, hot curry is made with a spicy chilli masala paste.

Serves: 4

Ingredients:

2 tbsp tomato purée (paste)
2 garlic cloves, roughly chopped
2 fresh green chillies, roughly chopped
5 dried red chillies
½ tsp salt

¼ tsp granulated sugar

1 tsp chilli powder

½ tsp paprika

1 tbsp curry paste

1 tbsp oil

½ tsp cumin seeds

1 onion, finely chopped

2 bay leaves

1 tsp ground coriander

1 tsp ground cumin

¼ tsp ground turmeric

400 g can chopped tomatoes

150 ml water

8 chicken thighs, skinned

1 tsp garam masala

sliced fresh green or red chillies, to garnish, chapatis and natural (plain) low fat yogurt, to serve.

Method:

1. Put the tomato purée, chopped garlic cloves, fresh green chillies and the dried red chillies into a food processor or blender.

2. Add the salt, sugar, chilli powder, paprika and curry paste. Process all the ingredients to a smooth paste, stopping once or twice to scrape down any of the mixture that has stuck to the sides of the bowl.

3. Heat the oil in a large heavy pan and fry the cumin seeds for 2 minutes. Add the onion and bay leaves and fry for about 5 minutes.

4. Add the chilli paste and fry for 2-3 minutes. Add the ground coriander, cumin and turmeric and cook for 2 minutes. Tip in the tomatoes.

5. Pour in the water and stir to mix. Bring to the boil and simmer for 5 minutes until the sauce thickens.

6. Add the chicken and garam masala. Cover and simmer for 25-30 minutes until the chicken is tender. Garnish with sliced green or red chillies and serve with chappatis and natural low fat yogurt.

South Indian Pepper Water

This soothing broth is perfect for winter evenings.

Serves: 2

Ingredients:

2 tbsp vegetable oil

½ tsp black pepper

1 tsp cumin seeds

½ tsp mustard seeds

¼ tsp asafoetida

½ tsk ground turmeric

2 dried red chillies

4-6 curry leaves

2 garlic cloves, crushed

300 ml tomato juice

Juice of 2 lemons

120 ml water

Salt

Fresh coriander (cilantro), to garnish

Method:

1. Heat the oil in a large pan and fry the pepper, spices, curry leaves and garlic until the chillies are nearly black and the garlic is golden brown.

2. Lower the heat and pour in the tomato juice, lemon juice and water.

3. Bring to the boil then simmer for 10 minutes.

4. Season to taste with salt. Pour into heated bowls, garnish with the chopped coriander if you like, and serve.

Balti Bhoona Lamb

Bhooning is a very traditional way of stir-frying ehich simply involves semi-circular movements, scraping the bottom of the pan each time in the centre. Serve this dish with freshly made chapatis.

Serves: 4

Ingredients:

175 g boneless lean spring lamb

3 medium onions

1 tbsp oil

1 tbsp tomato purée

1 tsp crushed garlic

1½ tsp finely grated ginger

1 tsp salt

¼ tsp ground turmeric

600 ml water

1 tbsp lemon juice

1 tbsp shredded fresh root ginger

1 tbsp chopped fresh coriander (cilantro)

1 tbsp chopped fresh mint

1 fresh red chilli, chopped

Method:

1. Using a sharp knife remove any excess fat from the lamb and cut the meat into small cubes.

2. Dice the onions finely. Heat the oil in a karahi, wok or heavy pan and fry the onions until soft.

3. Meanwhile, mix together the tomato purée, garlic  and ginger, salt and turmeric. Pour the spice mixture on to the onions in the pan and stir-fry for a few seconds.

4. Add the lamb and continue to stir-fry for about 2-3 minutes. Stir in the water, lower the heat, cover the pan and cook for about 15-20 minutes, stirring occasionally.

5. When the water has almost evaporated, start bhooning over a medium het (see the introduction above left), making sure that the sauce does not catch on the bottom of the pan. Continue for 5-7 minutes.

6. Pour in the lemon juice, followed by the shredded ginger, coriander, mint and red chilli. Stir to mix, then serve from the pan.



Chicken and Tomato Balti

If you like tomatoes, you will love this chicken recipie. It makes a semi-dry Balti and is good served with a lentil dish and plain boiled rice.

Ingredients:

Serves: 4

4 tbsp corn oil

6 curry leaves

½ tsp mixed onion and mustard seeds

8 medium tomatoes sliced

1 tsp ground coriander

1 tsp chilli powder

1 tsp salt

1 tsp ground cumin

1 tsp crushed garlic

675 g skinless, boneless chicken, cubed

150 ml water

1 tbsp sesame seeds, roasted

1 tbsp chopped fresh coriander (cilantro)

1. Heath the oil in a karahi, wok or deep round-bottomed frying pan. Add the curry leaves and mixed onion and mustard seeds and toss over the heat for 1-2 minutes so that they become fragrant. Do not let the seeds burn.

2. Lower the heat slightly and add the tomatoes.

3. While the tomatoes are gently cooking, mix together the ground coriander, chilli powder, salt, ground cumin and garlic in a bowl. Tip the spices onto the tomatoes.

4. Add the chicken pieces and stir well. Stir-fry for about 5 minutes more.

5. Stir in the water and continue cooking, stirring occasionally, until the sauce thickens and the chicken is fully cooked.

6. Sprinkle the sesame seeds and fresh coriander over the balti. Serve immediately, from the pan.