Thursday, April 2, 2009

Broccoli -Yum- Yum / Broccoli Stir Fry

This is one more heart healthy dish.

Recipe Details
Prep Time:5 min
Cook Time:10 min
Ready In:15min

Main Ingredients:
:- Broccoli - 1 Bunch/2Lb
For Seasoning:
:-Olive/Canola oil -1 tbsp
:-Crushed Red Pepper - 1Tsp
:-Garlic Cloves -3
:-Cumin/Jeera seeds -1 tsp
:-Salt to taste.

Wash the broccoli and cut into bite size florets.
Place a pan on the stove and turn on the heat and place olive oil in the pan.
Add cumin and crushed red pepper to the cold olive oil in the pan,so that the flavors get infused into the oil. (If you are using canola oil wait till the oil heats up and then add the seasonings.)
Once the crushed cumin & pepper start heating up, add minced garlic to the pan and stir till the garlic turns golden.
Now add the broccoli florets to the pan and give them a nice stir.Cover the pan with a lid and let it cook for 2min.
Remove the lid and give the florets a nice stir and add salt to the florets stir one more time and let it cook covered for 4more minutes.
Turn off the heat and transfer the cooked broccoli to a serving dish.This broccoli stir fry can be used as a side dish for hot rotis.

This dish can be eaten just as it is.My kids and my husband love to eat it just like that.It's a great finger food for kids.My kids always call it Broccoli Yum Yum...So the name for this recipe.

Kale_Mushroom Curry

This dish is very tasty and heart-healthy.This dish is wholesome food as Kale is rich in manganese,vitamins A&C and fiber.Mushrooms are rich in minerals and B-Vitamins.

Recipe Details----------------
Prep Time:10min
Cook Time:20min

Main Ingredients:
:- 1 Package Frozen Kale.
:- 1 Package Sliced Button Mushrooms.
:- 1 Red Onion Med Size Thinly Sliced.
For Seasoning:
:- 1 Tbsp Olive Oil/Canola Oil.
:- 1 Tsp Mustard Seeds.
:- 1 Tsp Cumin Seeds.
:- 1 Tsp Crushed Red Peppper.
:- 2 Cloves of Garlic Minced.
:- 1/4 Tsp Turmeric.
:- 1 Tsp Salt(Or to your taste).
:- 1 Tsp Garam-Masala Powder/Curry Powder.
:- 2 Tsp Lemon/Lime Juice.
First thaw the frozen Kale by keeping it outside in room temperature for 45 minutes.
In the mean time get your skillet/non-stick pan,clean your mushrooms,thinly slice your red onion and all the seasoning ingredients and get ready to start cooking.
Place the skillet on the stove and turn on the heat(medium).
Add the olive oil to the pan when the pan is cold.
Now add mustard seeds and cumin seeds to the cold oil.
Once the seeds start to splutter add the crushed red pepper to the oil,after few seconds add crushed garlic and give it a stir.
Once the garlic turns golden add sliced red onions to the pan.
Keep stirring and as the onions become translucent add mushrooms to the pan,give a stir and cover it with lid and cook for 3 min.
While the mushrooms are cooking place the thawed Kale in a microwave safe bowl and cook it on high for 3min.
Squeeze out the extra water from the cooked Kale.
Now that mushrooms are cooked add the cooked Kale to the pan and give it a nice stir.
Now add the turmeric to the pan and stir once more.Cook the greens and mushrooms for 5 min or till the Kale starts to wilt.
Once the greens start to wilt add salt and garam-masala(or curry-powder) to the greens give it a stir and let it cook covered for 1 min.
Turn off the stove.Now add lemon juice,give the Kale_Mushroom mix a nice stir and keep it covered.
Yummy! Kale-Mushroom Curry is ready to eat.

Serve it hot with Rotis(Indian Flat-Bread),Tortillas or Steamed White Rice/Brown Rice.
As a healthy alternative you can eat this dish just as it is by adding 1 cup of Kale_Mushroom mix to 1cup of plain White yogurt and eat it . This dish is wholesome food as Kale is rich in manganese,Calcium,vitamins A&C and fiber.Mushrooms are rich in minerals and B-Vitamins.
Yogurt is rich in calcium and B-Vitamins.
So by eating a serving of this dish gives us a great heart-healthy food.
If Kale is available fresh replace one bunch of fresh kale for one package frozen kale.
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Unless otherwise noted, Sumadhura is the legal copyright holder of all the written material and pictures posted in this blog .The content here may not be used , reprinted or published without the written consent of the author. All the recipes posted here are made according to the tastes of my family and the measures used in the recipes here are approximate.