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How to Prepare Healthy Masala Recipes

Masala Courtyard is an best Indian Restaurant in Carrollton TX. The magic of masalas goes beyond the palate. They aid digestion, provide essential nutrients, and have medicinal properties. At Masala Courtyard, we embrace this holistic approach to cooking, where flavor and health harmoniously coexist. Our chefs at Masala Courtyard take pride in creating these masalas in-house, meticulously grinding and blending spices to perfection. Experience the orginal flavor of Indian Food. Order delicious food online from Masala Courtyard in Carrollton TX.

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How to Prepare Healthy Masala Recipes

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  1. How to Prepare Healthy Masala Recipes

  2. Welcome to Masala Courtyard, here we Preparing healthy masala recipes involves using a variety of spices, fresh ingredients, and healthy cooking techniques. Here's a general guide to help you create delicious and nutritious masala dishes: 1. Choosing the Right Ingredients • Fresh Vegetables: Use a variety of fresh, seasonal vegetables. They are rich in vitamins, minerals, and fiber.

  3. Lean Proteins: Opt for lean protein sources like chicken, turkey, fish, tofu, paneer, or legumes. • Whole Grains: Use whole grains like brown rice, quinoa, or whole-wheat roti. • Healthy Fats: Use oils like olive oil, coconut oil, or ghee in moderation. Avocado oil is also a good choice. • Spices: Include a mix of spices like turmeric, cumin, coriander, ginger, garlic, and garammasala. Spices not only add flavor but also offer various health benefits.

  4. 2. Cooking Techniques • Sautéing: Use minimal oil to sauté onions, garlic, and spices. This forms the base of many masala dishes. • Steaming or Blanching: Cook vegetables by steaming or blanching to retain nutrients. • Grilling or Baking: For meats and proteins, grilling or baking is healthier than frying. • Pressure Cooking: Use a pressure cooker for lentils and legumes to reduce cooking time and retain nutrients.

  5. 3. Healthier Masala Recipes A. Vegetable Masala Curry Ingredients: • 1 cup mixed vegetables (carrots, beans, peas, bell peppers) • 1 onion, finely chopped • 2 tomatoes, pureed • 1 tablespoon olive oil • 1 teaspoon cumin seeds • 1 tablespoon ginger-garlic paste

  6. 1 teaspoon turmeric powder • 1 teaspoon coriander powder • 1 teaspoon cumin powder • 1 teaspoon garammasala • Salt to taste • Fresh coriander leaves for garnish Instructions: • Heat olive oil in a pan. Add cumin seeds and let them splutter. • Add chopped onions and sauté until golden brown. • Add ginger-garlic paste and sauté for another minute.

  7. Add tomato puree and cook until the oil separates from the masala. • Add turmeric, coriander, and cumin powder. Mix well. • Add mixed vegetables and stir to coat them with the masala. • Add a little water, cover, and cook until the vegetables are tender. • Add garammasala and salt. Mix well. • Garnish with fresh coriander leaves. Serve hot with brown rice or whole-wheat roti.

  8. B. Chicken TikkaMasala Ingredients: • 500g boneless chicken breast, cut into cubes • 1 cup low-fat yogurt • 1 tablespoon ginger-garlic paste • 1 teaspoon turmeric powder • 1 teaspoon cumin powder • 1 teaspoon coriander powder • 1 teaspoon garammasala • 1 teaspoon red chili powder (optional)

  9. 2 tablespoons olive oil • 1 onion, finely chopped • 2 tomatoes, pureed • Salt to taste • Fresh coriander leaves for garnish Instructions: • Marinate the chicken pieces in yogurt, ginger-garlic paste, turmeric, cumin, coriander, garammasala, and salt for at least 1 hour. • Grill the marinated chicken pieces until cooked through. Set aside.

  10. In a pan, heat olive oil and sauté the onions until golden brown. • Add tomato puree and cook until the oil separates. • Add the grilled chicken pieces and mix well with the masala. • Cook for a few minutes until the flavors meld together. • Garnish with fresh coriander leaves. Serve hot with brown rice or quinoa. C. Chickpea Masala (ChanaMasala) Ingredients: • 1 cup chickpeas, soaked and cooked (or use canned, drained and rinsed)

  11. 1 onion, finely chopped • 2 tomatoes, pureed • 1 tablespoon olive oil • 1 tablespoon ginger-garlic paste • 1 teaspoon cumin seeds • 1 teaspoon turmeric powder • 1 teaspoon cumin powder • 1 teaspoon coriander powder • 1 teaspoon garammasala • 1 teaspoon chili powder (optional)

  12. Salt to taste • Fresh coriander leaves for garnish Instructions: • Heat olive oil in a pan and add cumin seeds. Let them splutter. • Add chopped onions and sauté until golden brown. • Add ginger-garlic paste and sauté for a minute. • Add tomato puree and cook until the oil separates. • Add turmeric, cumin, coriander, and chili powder. Mix well. • Add cooked chickpeas and mix well with the masala.

  13. Add a little water and cook for 10 minutes, allowing the flavors to blend. • Add garammasala and salt. Mix well. • Garnish with fresh coriander leaves. Serve with brown rice or whole-wheat roti. 4. Tips for Healthier Masala Dishes • Portion Control: Be mindful of portion sizes, especially with rice and breads. • Low-Sodium Options: Use less salt and consider using herbs and spices to enhance flavor. • Avoid Heavy Creams: Use low-fat yogurt or coconut milk as a healthier alternative. • Increase Fiber: Add more vegetables and legumes to increase the fiber content.

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