120 masala light Recipes

chicken thighs , boned and skinned, onion, small, diced, fresh garlic, crushed, gingerroot, grated, fresh coriander leaves, chopped, chili powder, garam masala, light yoghurt, salt, cooking oil

chicken breasts, cut into 1/2-inch cubes, fresh ginger, peeled and grated, garlic clove, finely diced, salt and pepper, fresh coriander, chopped finely, juice and zest 1 lime, vegetable oil, chili powder, red onion, roughly chopped, ground turmeric, ground cumin, light cream or 10 oz plain yogurt, tomato puree, lemon , juice of

green cardamom pods, cracked , seeds removed, and pods discarded, or 1/2 tsp cardamom seeds or ground cardamom, cinnamon stick, peppercorns (preferably white ), fennel seeds, whole milk, light brown sugar , or to taste, ground ginger, water, loose orange pekoe tea or other black tea

eggs, salt , to taste, pepper , to taste, vegetable oil, divided, mustard seeds, garlic clove, chopped, mushrooms, sliced, scallions, cut into fine rounds (white and green parts ), fresh hot green chili pepper, cut into fine rounds, chopped cilantro, grated fresh ginger, canned chopped tomato (lightly drained, if using fresh , double the quantity)

boneless skinless chicken thighs, cut into 3-4cm pieces, garlic cloves, peeled and finely crushed, cm ginger, peeled and finely grated, fine sea salt, hot chili powder, lemon juice, natural yoghurt, garam masala, ground turmeric, ground cumin, vegetable oil, for brushing, ghee or 1 1/2 tbsp melted unsalted butter, garlic cloves, peeled and finely chopped, cm ginger, peeled and finely chopped, cardamom pod, seeds lightly crushed, ground coriander, garam masala, ground turmeric, hot chili powder , to taste, ground fenugreek, tomato puree, lemon juice, unsalted butter, double cream, chopped coriander, to garnish

peanut oil (or other fat such as ghee, butter, grapeseed oil, etc.), garlic powder, ginger powder, garam masala powder, masoor dal, water , to cover the dal as it cooks, green peas, frozen, butter ( or ghee preferably(other light flavor oils also ok to substitute), turmeric powder, garam masala powder, red pepper flakes, onion, diced, garlic cloves, finely minced, ginger, freshly grated or minced

unsalted butter, plus more for the pan, hazelnut oil, toasted or 1 tbsp almond oil or 1 tbsp butter, melted, whole wheat pastry flour (plus more for the pan ), baking soda, ground cinnamon, garam masala, sea salt , fine grain, muscovado sugar or 1 cup sugar, organic, eggs, winter squash , roasted and pureed (such as pumpkin, butternut, acorn), milk or 1/4 cup soy or 1/4 cup rice, almonds, lightly toasted sliced & lightly toasted, muscovado sugar or 1 1/2 tbsp sugar, organic

firm tofu (1 package, firm or extra ...), fresh grated ginger, lemon juice (sub lime if need be), canola oil (any light oil or coconut oil), turmeric, garam masala, sea salt , to taste, chili powder (note there is some again in the spinach, so all depending, you might want to omit it he) (optional), canola oil (subs ok), fresh spinach (i use a 284 g pre-washed tub of baby spinach), fresh ginger, grated, onion, fresh garlic cloves, ground cumin, ground coriander, turmeric, chili powder (or sub 1 fresh green chili), fresh tomatoes, diced, sea salt , to taste, arrowroot (or sub corn starch), plain soymilk (or sub almond or rice milk, etc)

cumin seed, coriander seeds, black peppercorns, turmeric powder, red chilies, chopped roughly, salt, garlic cloves, chopped roughly, light muscovado sugar, tamarind juice, cm fresh gingerroot, chopped roughly, red wine vinegar

boneless skinless chicken breasts or 4 boneless skinless chicken thighs, cubed, ground ginger, garlic cloves, finely chopped, ground cumin, ground coriander, cayenne pepper, salt, fresh cracked pepper, fresh cilantro, chopped and divided, fresh lime juice, olive oil, divided, onion, finely chopped, red jalapeno chile, seeded and finely chopped, coconut milk (not the light kind ), fresh lemon juice (or to taste)

dried apricot, hot red pepper flakes, ground cumin, ground coriander, cardamom pods, lightly crushed, minced garlic, minced ginger, cinnamon stick, onions, peeled and finely chopped, salt, boneless skinless chicken breasts, diced, tomatoes, cut into 1/2 inch dice, tomato paste , diluted in, water, chopped cilantro leaves

sunflower oil (or olive oil), ounches panir, cut into 1-inch cubes, green cardamom pods, bruised, bay leaves, onion, finely chopped, garlic paste, ginger paste, ground coriander, ground turmeric, chili powder, ounches chopped tomatoes (canned ), warm water (plus 2 tbsp), salt (or to taste), frozen peas, garam masala, light cream, fresh cilantro leaves, chopped

olive oil, onion, finely chopped, tomatoes, chopped and seeded (about 1 1/2 lbs), sugar, curry powder, salt, ground turmeric, ground red pepper, garbanzo beans, drained, garam masala, fresh cilantro, chopped, water, basmati rice, uncooked, salt, ground turmeric, dry roasted peanuts, tiny peas, thawed

light margarine, diced celery, diced green bell pepper, roasted red peppers, diced, eggs, hard-boiled (diced ), all-purpose flour, skim milk, curry powder or 1 tsp garam masala, salt, pepper , to taste, cayenne pepper , if desired, white low-calorie bread, toasted

lightly salted mixed nuts (such as planters), garam masala, olive oil, ground ginger, ground cumin, ground red pepper

green chutney, basic, lime juice, fresh, unsalted butter, melted, chat masala, boneless skinless chicken breast, onion, small coarsely chopped, cashews, coarsely chopped, garlic cloves, fresh peeled, gingerroot, fresh peeled quarter sliced, serrano peppers, coarsely chopped, egg whites, large lightly beaten, coriander, ground, garam masala, white pepper, ground, nutmeg, freshly ground, all-purpose flour , as needed, vegetable oil, onion , small cut in half length wise and thinly sliced, fresh cilantro, finely chopped , including soft stems

butter, cooking oil, cumin seed, green peas, washed and drained (about 50g), garam masala powder, yellow chili powder, coriander powder, roasted and crushed cumin seed, salt, panir (tofu), lightly cooked in a little oil, oil, cumin seed, tomato puree, water , as much as required to get gravy consistency, kasuri methi , crushed between palms, garam masala powder, salt, red chili powder, cream, beaten (for those on a low-fat diet, you can use low-fat plain yogurt as a substitute), coriander leaves, chopped (to garnish )

peanut oil or 2 tbsp vegetable oil, yellow onions, diced, fresh ginger, minced, fresh garlic , mined, eggplant, cut into 1/2 inch cubes (4 cups), summer squash, cut into 1/2 inch cubes (1 3/4 cups), zucchini, cut into 1/2 inch cubes (1 1/4 cups), kosher salt, garam masala, ground turmeric, red hot chili pepper, minced, fresh ground black pepper, chickpeas, with liquid, fresh tomato sauce, light coconut milk, chopped fresh cilantro, unsweetened dried shredded coconut, lightly toasted (optional)