Dudley Public Health produce some healthy and tasty recipes

Sharing healthy recipes from
South Asian and Yemeni communities
Foreword
Welcome to this collection of recipes, celebrating family cooking of South Asian and Yemeni
groups, gathered together from local communities who are learners of the Tandrusti Project and
the Get Cooking! Service in Dudley borough.
The recipes contained in this book are favourite and typical dishes collected from in-depth
studies, individual interviews, observation of, and personal participation with focus groups.
It is with much gratitude, therefore, that we acknowledge the essential contribution made
by all of the Tandrusti learners and participants of the Get Cooking! service – without their
collaboration, skill and knowledge, this collection could not have been created.
We hope you enjoy the recipes.
Tandrusti, Workers Education Association
Office of Public Health, Dudley Council
March 2014
Tandrusti means ‘health and well-being’ in Asian
languages, a health project delivered by the Workers
Education Association – a voluntary organisation providing
adult education in the UK. Tandrusti is committed to bringing
health awareness and physical activity courses to Black,
Asian and Minority Ethnic communities in the
Dudley Metropolitan Borough.
The Food and Nutrition Team at the Office of Public Health
commissioned Tandrusti to collate recipes between
December 2012 and April 2013. The recipes were
reviewed, adapted and nutritionally analysed using
Dietplan Pro 6 software package.
Introduction
Contents
06
28
Eating a balanced diet and learning to adapt your cooking
alongside an active lifestyle can help to keep your heart healthy and
maintain a healthy weight. A healthy diet should be made up of the four
main food groups – fruit and vegetables, starchy foods, milk and dairy foods
and meat, fish, eggs and pulses in the right proportions.
You will find that salt, sugar and fat are still used in the recipes in this book but
careful consideration has been given to each recipe to ensure that it remains
authentic and most importantly full of flavour.
The recipe book is for anyone – regardless of ethnic origin and for those
who are interested in recipes from different communities and who
want to learn more about using spices. Don't be alarmed by the
length of some of the ingredients list, once you've brought the
spices they will keep for months if stored correctly and the
recipes become quite economical.
Meat Dishes
08
Murgh Makhani
10
Spicy Roast Chicken
12
Murgh Korma
14
Maraq – Yemeni Chicken Soup
16
Lamb Koftas
18
Lamb Kebabs
20
Coconut Chicken Curry
22
Chicken Biryani
26
Chapli Chicken Kebab
Fish Dishes
38
30
Masala Prawns
32
Fish Curry
34
Fish Fried Rice
36
Punjabi Pan Fried Fish
Vegetable & Pulse Dishes
40
Spiced Okra (Bhindi)
42
Mung Dhal
44
Chana Dhal
46
Baingan Mattar
48 Palak Paneer
50
Accompaniments & Snacks
52
Potato Parathas
56
Mixed Vegetable Rice
58Chapattis/Rotis
60
Plain Boiled Rice
62
Spiced Rice
64
Masala Nuts
66Raitha
68
Sweet Dishes
70Zarda
72
Bint al Sahn
74Kheer
76
Gajar Ka Halwa
Lamb Koftas
Lamb meatballs braised in a spiced tomato sauce
Serves
4
Ingredients
Method
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1. Mix the minced meat with half of the chopped onions, the green chillies, ginger juice and lemon juice, fresh coriander, pinch of salt and a large pinch of the following spices – fenukgreek, garam masala, chilli powder, turmeric and cumin. Add the egg yolk and knead the mixture well. If the mixture is too wet add a couple of tablespoons of chickpea flour.
2. Take spoonfuls of the mixture and mould into 16 equal sized balls. Refrigerate for 30 minutes.
3. Heat one teaspoon of oil and fry the meatballs in a large frying pan or grill until lightly browned all over, allowing the fat to drain off. Remove and leave to
one side.
4. Heat the remaining oil in a large pan and gently fry the remaining onions for 8-10 minutes until soft and lightly browned.
5. Add the crushed garlic and a teaspoon of the following spices – red chilli powder, turmeric and cumin and cook the spices for 1 minute.
6. Add the chopped tomatoes, tomato puree, and salt. Simmer for 10 minutes.
7. Add the meatballs and ½ cupful (125ml) of boiling water and simmer for 15-20 minutes, stirring occasionally but without breaking up the koftas. Cook further to reduce the sauce if too runny.
8. When ready, garnish with coriander leaves and serve with rice or chapattis.
450g (1lb) lamb mincemeat, lean cut if possible
2 large onions, peeled, diced fine
1-2 green chillies, finely chopped
3 inch piece of ginger, peeled and crushed, juice only
Juice of ½ lemon
2 tablespoons fresh coriander, chopped
Pinch of salt and extra ¼ teaspoon
Dried fenugreek
Garam masala
Chilli powder
Turmeric powder
Ground cumin
1 egg yolk
Chickpea flour
1 tablespoon vegetable oil
2 garlic cloves, peeled and crushed
4 tomatoes, chopped or 1 tin (14oz/ 400g)
chopped tomatoes
1 tablespoon tomato puree
Coriander leaves to garnish
Prep
30
mins
Cook
40
mins
16
Nutritional Information
kcal
Fat (g)
Sat fat(g)
Sugar (g)
Salt (g)
Fibre (g)
Total
1385
81.0
31.0
42.0
4.0
17.0
Per serving
345
20.0
8.0
11.0
1.0
4.0
17
Punjabi Pan Fried Fish
Delicious spiced fish dipped in a light chickpea batter
Ingredients
Method
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1. Cut the fish into large even sized pieces. Sprinkle
with lemon juice.
2. Mix together the salt, chilli powder, turmeric, garlic
and ginger paste and rub the marinade into the fish
pieces. Set to one side.
3. Prepare the batter – mix together the chickpea flour,
chilli powder, garam masala and ajwain seeds. Add the
beaten egg and mix to a medium consistency batter,
add a little water if too thick.
4. Coat the fish in the batter and leave for 10 minutes.
5. Heat a non stick frying pan with 2 tablespoons of
vegetable oil until very hot. Add the fish and cook
for 3 minutes on each side or until the batter is crisp
and cooked through. Cook in batches if necessary.
6. Serve with salad and potatoes and garnish with
wedges of lemon.
450g (1lb) firm white fish ( haddock, pollack, hake etc) or oily fish (salmon etc)
1 tablespoon lemon juice
¼ teaspoon of salt
½ teaspoon chilli powder (or to taste)
½ teaspoon ground turmeric
2.5 cm(1 inch) piece root ginger, peeled and
minced into a paste
2 cloves garlic, peeled and minced into a paste
4 heaped tablespoons chickpea flour
Pinch of chilli powder
½ teaspoon garam masala
½ teaspoon ajwain seeds
1 egg, lightly beaten
Serves
4
Prep
15
mins
Cook
15
mins
36
Nutritional Information ‘(based on haddock fish)
kcal
Fat (g)
Sat fat(g)
Sugar (g)
Salt (g)
Fibre (g)
Total
585
11.0
2.0
2.0
2.0
6.0
Per serving
145
3.0
0.5
0.5
0.5
1.5
37
Chana Dhal
Chickpeas cooked in a spicy tomato based sauce
Serves
4
Prep
15*
mins
Cook
45**
mins
44
Ingredients
Method
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1. If using dried chickpeas – soak in cold water for 8 hours or overnight. When ready to cook, drain well and place chickpeas in a pan of water. Bring to the boil and simmer for about 1 hour or until tender.
2. Heat the oil in a pan. When hot add the whole spices – cumin seeds, cinnamon stick, cloves and green chilli. Fry for 1 minute or until fragrant.
3. Add the onion, garlic and ginger paste and gently fry for 8-10 minutes or until soft and browned.
4. Add the ground spices – chilli powder, coriander, cumin, garam masala and turmeric. Cook for 1 minute.
5. Add the tomato puree, tomatoes, 1 cupful of water (about 300ml) and salt. Cover and simmer for 20-25 minutes, stirring occasionally. The sauce should be reduced and thick.
6. Remove the cinnamon stick and cloves. Stir in the fresh coriander.
7. Serve with chapattis, parathas or pitta breads, also goes well with samosas.
225g (8oz) dried chickpeas or 400g can cooked chickpeas in water, drained
1 tablespoon vegetable oil
1 teaspoon cumin seeds
5cm (2 inch) piece cinnamon stick
2 cloves
1 green chilli, whole
1 onion, peeled and chopped
2 cloves garlic, peeled and minced to a paste
4cm (1½ inch) root ginger, peeled and
minced to a paste
1 teaspoon red chilli powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon garam masala
1 teaspoon turmeric powder
1 tablespoon tomato puree
1 can of chopped tomatoes
½ teaspoon salt
Small handful of fresh coriander, chopped
* plus 8 hours soaking if using dried chickpeas
** plus 1 hour if using dried chickpeas
Nutritional Information
kcal
Fat (g)
Sat fat(g)
Sugar (g)
Salt (g)
Fibre (g)
Total
715
27.0
3.0
24.0
5.0
29.0
Per serving
180
7.0
0.75
6.0
1.25
7.0
45
Dudley Council is encouraging people to
make healthy lifestyle choices with the
new ‘let's get’campaign.
It is set to promote the wide range of activities that
are on offer in Dudley borough while providing people
with help and support with healthy eating choices.
For more information visit
www.lets-get.com – a new interactive
and easy to use website with information
about physical activity and nutrition.