Grilled Mackerel with garlic and lemon

It contains a good amount of protein, Omega-3 fatty acids, Vitamin B12. All these nutrients help reduce inflammation, improve metabolic rate, and build lean muscle mass. You can have grilled or boiled mackerel for lunch or dinner to lose weight.

Preparation time: 5-10 min

Grilling time: 10 min

Serving: 1

Ingredients-

Mackerel: 1 medium, cleaned 

Salt as per tasteGinger garlic paste: 1 tsp

Lemon juice: 1 tbsp

Garlic: 2-3 pods finely chopped

Black pepper powder: 1/2 tsp

Method-

Wash the mackerel and put ginger garlic paste, salt, lemon juice, black pepper powder, chopped garlic and mix it well and marinate it for 2 hours.keep it in fridge

After 2 hours take it out from fridge. Take grill pan and heat it. Now put the fish on the grill pan and cover it. Keep the flame medium. After 5 min flip other side and cover the pan again. Check after 5 min the fish should be cooked. Sprinkle aome coriander leaves and lemon juice if required and serve it with salad. 

Lauki ki sabji (Bottle gourd/ ghiya/ doodhi)- Zero oil recipe

Prep time: 10 min

Lauki ki sabzi

Cooking time: 25 min

Total time: 35 min

Yield: 4 serving

Ingredients:

• 1 medium Lauki (bottle gourd)
• 1 big onion, finely chopped
• 1 tsp cumin seeds
• 2 green chillies
• 1/2 tsp turmeric powder
• Salt to taste

Method:

1. Peel the lauki and cut into small cubes.
2. Soak it in water for about 10 minutes.
3. Take a non-stick kadhai, saute cumin seeds.
4. Add green chillies and chopped onion.
5. Add cubes of lauki and stir for 2 minutes.
6. Now add turmeric powder and salt.
7. Do not add water, as lauki leaves its own water while cooking.
8. Cover the kadhai, simmer the flame and leave to cook for about 10 minutes, till the gourd turns soft.
9. Stir occasionally and cook till the vegetable is semi-dry.
10. Serve with chapati.

Mava Matar (Zero oil recipe)

Preparation Time: 10 Minutes

Cooking Time: 25 Minutes
Serves: 4

Ingredients-

For the mava (khoya):

Mava (khoya) matar

• 1/2 tsp cornflour

• 2 cup low fat milk

• 1/2 tsp lemon juice

Other Ingredients-

• 2 pinches of asafoetida (hing)

• 3 green chillies
• 1 tsp coriander powder (dhania powder)

• 1 tsp ginger-garlic paste

• 1/2 tsp garam masala

• 2 cups fresh boiled green peas (we can also use frozen peas)

• 2 tbsp chopped coriander leaves for garnishing

• salt to taste

Method-

For the mava (khoya):

• Dissolve the cornflour in ¼ cup of milk and keep aside.

• Boil the remaining milk in a non-stick pan.

• Reduce the flame, add the lemon juice and heat till the milk starts curdling.

• Add the cornflour and milk mixture and continue cooking on a low flame,  stir continuously, till all the water dries up and the colour changes to light brown. Keep it aside.

Preparation-

• Heat a non-stick kadhai on a medium flame and when hot, add the asafoetida, green chillies, coriander powder, ginger-garlic paste and garam masala.

• Dry roast for about a minute. Sprinkle a little water if the mixture starts burning.

• Add the green peas, mava, salt and 2 tablespoons of water and cook for few minutes.

• Garnish with coriander leaves and serve hot.