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Low fat Indian corn bread and mustard greens for healthy eating

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Happy New Year to all of my readers! With the New Year just in, all of us are in the mood for better living and better eating. It is the season for eating healthy and exercising. I am including a low fat recipe for a seasonal Indian favorite, mustard greens and corn bread. It is called Makki ki roti (corn bread) and sarsoon ka saag (mustard greens). This dish is usually eaten during winter as it is a little heavy. The traditional recipe uses a lot of butter or ghee (clarified butter). This modified recipe uses very little butter without sacrificing the taste. I have also added some whole wheat flour to the corn meal to make the bread for added nutrition and fiber.

Makki ki roti

Ingredients

  • 2 cups yellow cornmeal
  • 1 cup whole wheat flour (atta)
  • 1 tsp salt
  • 1 tsp ajwain
  • 1 tbsp chopped cilantro
  • 2 cups hot water
  • 1 tsp canola oil
  • 1 tbsp ghee

Knead the flour, cornmeal and rest of the ingredients with the hot water into soft dough. Dough should not be mushy (add some flour if it is mushy). Add 1 tsp oil to the dough so that it is not sticky. Make 3” balls with the dough and keep aside. Line a wooden board or chakla with a gallon sized Ziploc bag. Place the dough ball on the bag and use a rolling pin to roll the dough into a 6” disk. The disk should be thick like a paratha (not thin like chappati).

Roast the makki rotis on a hot non stick skillet. When both the sides are roasted add ½ tsp ghee (clarified butter) on both sides and fry them for a minute more till brown specks appear on the surface. Serve piping hot from the skillet.

Sarsoon ka saag

Ingredients

  • 1 bunch mustard greens (sarsoon ka saag)
  • 1 bunch spinach
  • 1 tbsp canola oil
  • ½ onion (chopped finely)
  • 1 tomato (chopped)
  • 1 tsp ginger paste
  • 1 tsp garlic paste
  • 1 tsp salt
  • ½ tsp turmeric
  • 1 tsp sugar
  • 1 red chili
  • 4-5 green chilies
  • ½ tsp cumin seeds
  • 1 tsp cumin powder
  • 1 tsp ghee (clarified butter)

In a deep vessel boil water and put the two kinds of saag (mustard and spinach) in the water. Let them wilt. Drain the water and use a food processor to chop the saag into fine pieces (don’t grind). In a pan roast the red chili. Remove the seeds and roughly chop the chili and keep aside. Put the pan back on the stovetop. Heat 1 tbsp oil and put whole cumin seeds in it. Fry the onions in the oil. Add ginger, garlic paste and tomatoes and keep sautéing. Add salt, turmeric, cumin powder and the chopped red chili. Now add the chopped saag. Add 1 cup water, cover and let the saag cook for 15-20 minutes. When the saag is well cooked and most of the water is evaporated add the sugar, green chilies and ghee. Serve hot with makki ki roti.

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