Weekly Menu Plan 3 | Vegetarian & Non-vegetarian Meal Plan

Vegetarian Meal Plan

Day 1

                                                                 Breakfast: Pav Bhaji

Lunchbox: Mini Vegetable Burgers

Main course: Tomato Rice, Paneer 65

Others: Garlic Herbed Roll, Strawberry Oats Smoothie

For recipes, click on the name of the dish

Day 2

Breakfast: Paneer Bhurji with Toast

Lunchbox: Bread Paneer Roll

Main course: Ghee rice, Dal Makhani, Potato & Capsicum Sabzi

Others: Baked Sweet Potato Sticks, Lemon Mint Cooler

For recipes, click on the name of the dish

Day 3

Breakfast: Mysore Masala Dosa

Lunchbox: Potato & Chutney Toast

Main course: Vegetable Biryani, Raita

Others: Nizami Veg Seekh Kabab, Watermelon & Strawberry Cooler

For recipes, click on the name of the dish

Non-vegetarian Meal Plan

Day 4

Breakfast: Paneer Kathi Roll

Lunchbox: Paneer Kathi Roll

Main course: Roast Chili Chicken, Vegetable Korma with steamed rice

Others: Gadbad

For recipes, click on the name of the dish

Day 5

Breakfast: Chana Masala with Paratha

Lunchbox: Philly Cheese Steak Sandwich

Main course: Kadhai Gosht Ki Biryani

Others: Bhel Puri, Orange Iced Tea

For recipes, click on the name of the dish

Day 6

Breakfast: Cucumber Dosa, Coconut Green Chutney

Lunchbox: Potato & Chutney Sandwich

Main course: Prawn Ghee Roast, Brinjal Curry with steamed rice

Others: Aloo Chana Chat, Lemon Mint Cooler

For recipes, click on the name of the dish

Kadhai Mutton Chops

This recipe of Kadhai Mutton Chops is similar to that of what you get in a Pakistani restaurants. The meat pieces are cooked separately in a pressure cooker to speed up the cooking procedure. The spices and aromatics used are very less but the flavors are great. In a pakistani cooking style, lot of tomatoes and chopped fresh ginger is used mainly for most of the kadhai dishes. This dish goes very well as a side dish with steamed rice and dal, or you can just relish it with hot phulkas or parathas.

Serves: 4
Preparation Time: 20 minutes for chopping, boiling etc
Cooking time: 30 minutes

Ingredients:

• 1 kilo gram mutton chops
• 2 medium size onion sliced
• 3 large tomatoes finely chopped
• 2 tbsp ginger & garlic paste (1 tbsp. + 1 tbsp.)
• ½ cup yogurt
• 4 to 5 green chilies roughly chopped
• 2 inch piece of ginger julienned
• 1 tbsp red chili flakes (crushed dry red chilies)
• 1 tsp turmeric powder
• 1 tsp garam masala powder
• 1 tbsp whole cumin seeds
• 1 bay leaf
• Salt to taste
• ¼ cup cooking oil

Method:

1. First boil the mutton pieces in a pressure cooker with salt, 1 tbsp. ginger & garlic paste and 2 cup water.
2. Heat oil in a kadhai and add bay leaf, whole cumin and sliced onion. Fry till soft.
3. Then add 1 tbsp ginger & garlic paste, turmeric, red chili flakes. Fry for 1 minute.
4. Now add chopped tomatoes and cook till soft and oil separates.
5. Add cooked mutton pieces with 1 cup of its water, yogurt, garam masala powder chopped green chilies and ginger pieces. Taste and add salt.
6. Cook for 10 more minutes till mutton is well combined with all the spices.
7. The consistency should not be too dry. It should be like a thick gravy.

Bhel Puri

Ingredients:

For spicy green chutney (grind together)

• 4 cloves garlic 
• Small piece of ginger
• 4 green chilies
• 1 small onion
• ½ tsp cumin powder
• ½ cup chopped coriander leaves
• ½ cup chopped mint leaves
• 1 tsp tamarind pulp (or small piece of dry tamarind)
• Salt

For sweet chutney (cook together on low flame till chutney thickens - approx 20 minutes)

• 5 tbsp of tamarind pulp (seedless) or [lime size tamarind ball soaked in 1 cup hot water]
• 3 tbsp of dates paste or 1/2 cup grated jaggery
• 2 cups water
• ½ tsp red chili powder
• ½ tsp cumin powder
• Pinch of black salt (or ordinary salt)
• ½ black pepper powder
• 3 tbsp of cooking oil

Other ingredients

• 2 cups puffed rice (slightly roasted)
• 1 large onion chopped
• 1 large tomato chopped
• 2 medium potatoes boiled & chopped
• 8 flat puris (papdi)
• 1 cup nylon sev (chat sev)
• 1 cup chopped coriander leaves
• 2 green chilies finely chopped
• 1 tbsp chat masala powder

Method:

1. In a large bowl, add roasted puffed rice, onion, tomatoes, boiled potatoes, and broken papdi, half of chopped coriander leaves, green chilies and chat masala powder. Mix well.
2. Then add 3 tbsp or more of sweet chutney and 2 tbsp or more of green chutney (or according to your taste). Mix all the things well and put a ladle full of mixture into individual serving dish.
3. Add few tsp of sweet chutney, and some green chutney. Again sprinkle some chopped coriander and finally add a layer of sev on top.
4. Serve immediately.

Strawberry Oats Smoothie

Ingredients (for 2 servings)

• 6 strawberries
• Half a banana
• 2 tbsp oats
• 4 tsp sugar
• ½ cup yogurt
• 1 ½ cup milk

Method:

1. Heat a pan and slightly toast the oats.
2. Add chopped strawberries, banana, sugar, oats and yogurt to the blender jar and blend it till you get a smooth mixture.
3. Then add milk and blend for few seconds till smooth. Taste and check if more sugar is needed. You can add more milk if needed.
4. Serve chilled.

Kori Rotti Chicken Curry | Mangalorean Style Chicken Curry

This is a typical Mangalorean delicacy of Bunt Community, with an excellent combination of a spicy coconut based chicken curry paired with crispy rice crepes. We rarely see anyone making these crepes at home as it needs to be prepared by people who specialize in this skill and is much time consuming. It is better to buy it rather than make it at home as they are too delicate to handle. As a Mangalorean I would like to treasure these traditional and valuable recipes and pass it on to the future generation.

The recipe for chicken curry is a traditional one. By 'traditional' I mean that the recipe remains the same and no changes are made to it, no matter what. You need to keep some crepes on the plate and pour a ladle full of curry over it. Within few seconds you will find the crepes are fully soaked in the curry making it taste heavenly. You can never find this kind of combination in any other food.

Ingredients:

• 1 kilo gram of Chicken (cut into small pieces)
• 1 cup coconut milk (fresh or made with powder)
• 1 medium onion sliced
• 1/4 cup fried onion (for garnish)
• 1 stick of cinnamon (1 inch)
• 2 cardamom
• 3 cloves
• 5 tbsp cooking oil
• For tempering: 5 curry leaves and 2 dry red chilies

 For Masala:

• 12 dry red chilies (medium spicy)
• 1 tbsp coriander seeds
• 1 tsp cumin seeds
• 1/4 tsp fenugreek (methi) seeds
• 1 tsp peppercorns
• 1 cup grated coconut
• 1/4 tsp turmeric
• 3 cloves of garlic (big size)
• 1 small onion roughly chopped
• 1 cup tamarind soaked water  (or 1 tbsp ready made tamarind pulp)   
• 2 tbsp oil 

To prepare the Masala:

1. Heat oil in a pan and roast coriander seeds, cumin seeds, fenugreek seeds, dry red chilies and peppercorns. Fry for 1 minute on slow flame or till they slightly change color.
2. Then add grated coconut, chopped onion, chopped garlic and turmeric powder. Again fry everything on low flame till aromatic. This will take another 2 minutes. Remove from heat and cool.
3. Transfer all the roasted ingredients into a grinding jar. Along with tamarind pulp grind to a smooth and fine paste.
4. Masala is now ready.

Method:

1. Heat oil in a saucepan and add cinnamon, cardamom and cloves. Add 1 medium sliced onion and fry till light brown.
2. Add chicken pieces and cook for 1 minute till all the juices are sealed in.
3. Now add the masala paste, salt and 3 cups of water. 
4. When the curry starts to boil, reduce the heat and cover and cook the chicken till it is fully done.
5. Finally add coconut milk and cook for another 5 minutes. Taste and check the salt. Add more water if the consistency is too thick, as we need a medium consistency curry for the crepes to get soaked. Once the curry is cooked, remove from heat.
6. Heat 1 tbsp ghee in a small pan and add curry leaves and dry red chilies. Pour this tempering over the curry, garnish with fried onion and serve hot with Kori Rotti.

Note: In case the Kori Rotti is not available at your place, this curry goes very well Ghee rice, Pathri, Roti and Idlis.

Paneer Kathi Roll | Cottage Cheese & Mint Chutney Wrap

Kathi Roll as we all know are yet another popular street food in India. What I like about these rolls is that they are so versatile that you can stuff any dry sauteed preparation combined with some crunchy salad and a complete meal is ready to devour.

Talking about its versatility, it can be a breakfast, lunch as well as a dinner. And not to forget, an ideal lunch box treat which I am sure everyone will like.

Another reason to make these full meal roll is that it can be made in a jiffy. As we all know paneer doesnt need much time to get cooked, except for all the chopping you need to do. To make things even more faster, you can use the store bought ready to eat tortillas or frozen parathas. To keep the recipe easy and quick, I always make it a point to make a mint chutney once in a week and store it in an air tight container. And trust me the chutney will not last for more than a week. Life becomes easier when you can make a quick sandwich, chat or just use it as a dip for you evening snacks.

You may like some of my recipes where I use this chutney very often.

 Aloo Chana Chaat

 Grilled Paneer Sandwich

How to make plain wraps

Ingredients:

• 3 cups plain flour (Maida) *you can also use whole wheat flour
• 3 tbsp cooking oil
• 1 tsp salt
• Enough of water to make a soft dough (approx 1 cup to 1 1/2 cup)

Method

1. Combine flour, oil and salt in a large mixing bowl. 
2. Add water and make a smooth and soft dough.
3. Keep the dough covered for 30 minutes.
4. Divide the dough into small lemon size balls.
5. Flatten the balls and roll into medium size rotis.
6. Heat a non stick pan and cook the rotis on both sides.

Mint Chutney

For mint chutney: (grind together)

• 1 tsp grated garlic
• 1 tsp grated ginger
• 2 green chillies
• 1 tsp lemon juice
• Salt
• 1 cup mint leaves
• 1 cup green coriander
• 1 slice of bread soaked in water

How to make Paneer Masala

Ingredients:

• 300 gms Paneer cut into cubes
• 1 tsp ginger & garlic paste (or grated ginger & garlic)
• 1 medium size onion chopped
• 2 green chilies finely chopped
• 1 tsp cumin seeds
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1/4 tsp garam masala powder
• 1 tbsp lemon juice
• 2 tbsp chopped coriander leaves
• Salt
• 4 tbsp cooking oil / butter

Method:

1. Heat oil in a pan. Add 1 tsp cumin seeds and when they change color add chopped onion.
2. Saute till onion turns soft and pink.
3. Add 1 tsp ginger & garlic paste, green chilies, 1 tsp red chili powder, 1 tsp coriander powder and1/4 tsp garam masala powder. Fry on low flame for 2 to 3 minutes or till all the spices are well cooked and raw smell disappears. Add few drops of water if needed.
4. Now add lemon juice, garam masala powder, salt and cook for one more minute.
5. Finally add paneer pieces and stir gently so as to coat it well with all the spices.
6. Place the lid and cook for 2 minutes on low flame.
7. Remove from heat and set aside, but keep warm.

To make Kathi Roll

Take a wrap/roti/tortilla, place a big spoonful of cooked paneer masala, any of your choice chopped raw vegetables (capsicum, tomato, cabbage, grated carrot etc...) and finally mint chutney. Roll it and serve warm or cold.

Chicken Naan | Chicken Stuffed naan

Serving Size: 5

Ingredients for the chicken stuffing:

•       1 cup boiled and shredded chicken
•       1 onion sliced
•       1 tbsp. chopped garlic
•       1 green chili finely chopped
•       5 curry leaves finely chopped
•       1 tsp whole cumin
•       2 tsp red chili powder
•       ¼ tsp turmeric powder
•       1 tsp cumin powder
•       1 tsp coriander powder
•       ½ cup chopped coriander leaves
•       1 tbsp. lemon juice
•       Salt
•       3 to 4 tbsp. cooking oil

Ingredients for the dough:

• 3 cup of all-purpose flour (Maida)
• 1 cup warm milk
• 1 tbsp. dry yeast
• 1 tsp salt
• 1 tsp sugar
• 3 tbsp. vegetable oil 

Method:

1. Mix yeast, warm milk and sugar in large mixing bowl. Leave it for 10 minutes until the froth forms in the yeast and milk mixture.
2. Then add salt and oil and mix everything together till well combined. Add flour little by little to make a soft dough. You may need ¼ cup more or less of flour while kneading the dough.
3. Keep the dough covered in a warm place to rise and double in size.
4. To make the chicken stuffing:  Heat oil in a sauce pan and add 1 tsp whole cumin. When it changes colour, add sliced onion and garlic, and sauté till soft. 
5. Then add chopped green chili, chopped curry leaves, 2 tsp red chili powder, ¼ tsp turmeric powder, 1 tsp cumin powder and 1 tsp coriander powder. Fry the masala for 2 minutes or till the raw smell disappears. (Add few drops of water if needed)
6. Then add chopped green chili, chopped curry leaves, 2 tsp red chili powder, ¼ tsp turmeric powder, 1 tsp cumin powder and 1 tsp coriander powder. Fry the masala for 2 minutes or till the raw smell disappears. (Add few drops of water if needed). 
7. Now add cooked chicken, lemon juice, salt and chopped coriander leaves. Fry for 1 more minute, remove from heat and set aside to cool.
8. Divide the dough into small lemon size balls.
9. Roll out each part into a small disc and keep the chicken filling in the center.
10. Bring the sides together and cover the chicken filling completely. Roll out into a normal size roti.
11. Heat a pan and roast the naan with some ghee or cooking oil on both sides till cooked and golden.  
12. Serve hot.

To see the technique of stuffing and rolling a stuffed Paratha see : Aloo Paratha