Servings: Makes approximately 4 servings Calories: Approximately 200-250 kcal per serving Ingredients: 500g firm white fish fillets (like tilapia or cod), cut into bite-sized pieces 1 cup gram flour (besan) 1 tablespoon ginger-garlic paste 1 tablespoon lemon juice 1 teaspoon carom seeds (ajwain) 1 teaspoon red chili powder 1/2 teaspoon turmeric powder 1 teaspoon coriander powder 1/2 teaspoon garam masala Salt, to taste Oil, for frying Lemon wedges, for serving Fresh coriander leaves, chopped, for garnish Instructions: In a bowl, combine gram flour, ginger-garlic paste, lemon juice, carom seeds, red chili powder, turmeric powder, coriander powder, garam masala, and salt. Add a little water to make a thick batter. Add the fish pieces to the batter and coat them evenly. Let them marinate for at least 30 minutes. Heat oil in a deep frying pan over medium-high heat. Once the oil is hot, carefully add the marinated fish pieces to the pan in batches, making sure not to overcrowd the pan. Fry the fish until golden brown and crispy, turning occasionally to ensure even cooking. This usually takes about 5-7 minutes per batch. Once done, remove the fried fish from the oil and drain excess oil on paper towels. Serve hot with lemon wedges and garnish with chopped fresh coriander leaves. Tips for Making it Healthier: Use a lean fish: Choose lean varieties of fish like tilapia or cod, which are lower in fat compared to oily fish like salmon. Bake or grill instead of frying: Instead of deep-frying the fish, you can bake or grill it for a healthier option. This reduces the amount of added oil and calories. Use a thinner batter: Make the batter thinner by adding more water, which reduces the amount of gram flour coating on the fish. This also reduces the overall calorie content. Limit oil: Use minimal oil for frying or opt for healthier cooking methods like shallow frying or using an air fryer.

Servings: Makes approximately 6 servings Calories: Approximately 100-150 kcal per serving Ingredients: 4 medium potatoes, boiled, peeled, and mashed 1/2 cup green peas, boiled and mashed (optional) 1 small onion, finely chopped 2 green chilies, finely chopped 2 tablespoons chopped fresh coriander leaves 1 teaspoon ginger paste 1 teaspoon chaat masala 1/2 teaspoon cumin powder 1/2 teaspoon coriander powder Salt, to taste 2 tablespoons oil, for shallow frying Instructions: In a large mixing bowl, combine the mashed potatoes, mashed green peas (if using), chopped onion, green chilies, fresh coriander leaves, ginger paste, chaat masala, cumin powder, coriander powder, and salt. Mix well until all ingredients are evenly incorporated. Divide the mixture into equal portions and shape each portion into a small round or oval patty. Heat oil in a non-stick skillet or frying pan over medium heat. Once the oil is hot, carefully place the tikkis in the pan, leaving some space between each tikki. Cook the tikkis for 3-4 minutes on each side, or until they turn golden brown and crispy. Once cooked, transfer the tikkis to a plate lined with paper towels to drain excess oil. Serve hot with mint chutney, tamarind chutney, or yogurt. Tips for Making it Healthier: Bake instead of fry: Instead of shallow frying the tikkis, you can bake them in the oven. Simply preheat the oven to 375°F (190°C), place the shaped tikkis on a baking sheet lined with parchment paper, and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy. Use minimal oil: If you prefer frying, use a non-stick skillet and only a small amount of oil for shallow frying. You can also use cooking spray to coat the skillet, reducing the amount of added oil. Increase vegetable content: Add grated carrots, spinach, or other vegetables to the potato mixture to increase the fiber and nutrient content of the tikkis. Serve with healthy accompaniments: Instead of serving with high-calorie chutneys, opt for homemade mint chutney made with fresh herbs or a tangy tomato salsa with minimal added sugar.

Servings: Makes approximately 4 servings Calories: Approximately 200-250 kcal per serving Ingredients: 20-25 store-bought or homemade papdis (crispy fried dough wafers) 1 cup boiled chickpeas (chana) 1 cup boiled potatoes, diced 1/2 cup plain yogurt (preferably Greek yogurt) 1/4 cup tamarind chutney 1/4 cup mint chutney 1 onion, finely chopped 1 tomato, finely chopped 1/4 cup fresh coriander leaves, chopped 1/2 teaspoon chaat masala 1/2 teaspoon roasted cumin powder Sev (crispy chickpea noodles) for garnish Pomegranate seeds for garnish (optional) Instructions: Arrange the papdis on a serving plate. Top each papdi with boiled chickpeas and diced potatoes. Drizzle some plain yogurt, tamarind chutney, and mint chutney over the papdis. Sprinkle chopped onions, tomatoes, and fresh coriander leaves on top. Sprinkle chaat masala and roasted cumin powder evenly over the papdis. Garnish with sev and pomegranate seeds, if using. Serve immediately and enjoy the delicious flavors of Papdi Chaat! Tips for Making it Healthier: Bake or air-fry papdis: Instead of using store-bought fried papdis, you can make a healthier version by baking or air-frying them at home. This reduces the amount of oil used in the dish. Use low-fat yogurt: Opt for low-fat or Greek yogurt instead of full-fat yogurt for the topping to reduce the overall fat content. Reduce sugar in chutneys: When preparing tamarind chutney and mint chutney, use natural sweeteners like dates or jaggery instead of sugar to reduce the sugar content. Increase vegetable content: Load up on fresh vegetables like onions, tomatoes, and coriander leaves to add fiber and nutrients to the dish. You can also add other vegetables like grated carrots or boiled peas for extra nutrition.

Ingredients Calories: Approximately 150-180 kcal Servings: For 12 samosas For the dough: 2 cups all-purpose flour 1/4 cup vegetable oil or melted ghee 1/2 teaspoon salt Water, as needed For the filling: 3 medium potatoes, boiled, peeled, and mashed 1/2 cup green peas, boiled 1 tablespoon vegetable oil 1 teaspoon cumin seeds 1 tablespoon ginger-garlic paste 1 green chili, finely chopped 1 teaspoon coriander powder 1/2 teaspoon garam masala 1/2 teaspoon amchur (dry mango powder) Salt, to taste Fresh coriander leaves, chopped Oil, for deep frying Instructions: For the dough: In a mixing bowl, combine the all-purpose flour, salt, and vegetable oil or melted ghee. Mix well until the mixture resembles breadcrumbs. Gradually add water and knead the mixture into a stiff dough. Cover the dough with a damp cloth and let it rest for about 30 minutes. For the filling: Heat oil in a pan over medium heat. Add cumin seeds and let them splutter. Add ginger-garlic paste and chopped green chili. Sauté for a minute until the raw aroma disappears. Add the boiled and mashed potatoes, boiled peas, coriander powder, garam masala, amchur, and salt. Mix well and cook for a few minutes. Add chopped fresh coriander leaves and mix again. Remove from heat and let the filling cool down completely. Assembling the samosas: Divide the dough into equal-sized balls. Roll each ball into a small disc, about 5-6 inches in diameter. Cut each disc in half to make two semi-circles. Take one semi-circle and fold it into a cone shape, sealing the edges with a little water. Fill the cone with the prepared potato filling, ensuring not to overfill. Seal the open end of the cone by pinching the edges together. Repeat with the remaining dough and filling. Frying the samosas: Heat oil in a deep frying pan over medium heat. Once the oil is hot, carefully slide in the prepared samosas, a few at a time. Fry the samosas until they turn golden brown and crispy, turning occasionally to ensure even cooking Once done, remove the fried samosas using a slotted spoon and drain excess oil on paper towels. Healthier Alternative? Baking instead of frying: Instead of deep frying the samosas, consider baking them in the oven. Lightly brush the samosas with oil and bake them at around 375°F (190°C) until they turn golden brown and crispy. This reduces the amount of added oil and lowers the overall calorie content. Whole wheat flour: Use whole wheat flour instead of all-purpose flour for the dough. Whole wheat flour adds more fiber and nutrients to the samosas, making them a healthier option. Reduced oil in filling: Use minimal oil when sautéing the spices and vegetables for the filling. You can also consider using healthier oils like olive oil or avocado oil. Increase vegetable content: Add more vegetables like carrots, bell peppers, or spinach to the filling mixture. This not only increases the nutritional value but also adds more flavor and texture to the samosas. Portion control: Keep the size of the samosas small to control portion sizes. Smaller samosas will naturally have fewer calories compared to larger ones. Serve with healthy accompaniments: Instead of serving samosas with high-calorie dips or sauces, opt for healthier options like mint chutney made with fresh herbs or a tangy tomato salsa with minimal added sugar.

Servings: Makes approximately 4 servings Calories: Approximately 250-300 kcal per serving Ingredients: 250g paneer, cut into cubes 1 bell pepper (capsicum), diced 1 onion, diced 1 tomato, diced 1 cup yogurt (preferably Greek yogurt) 1 tablespoon ginger-garlic paste 1 tablespoon lemon juice 1 teaspoon cumin powder 1 teaspoon coriander powder 1/2 teaspoon turmeric powder 1 teaspoon garam masala Salt, to taste 1 tablespoon oil Skewers, soaked in water (if using wooden skewers) Instructions: In a bowl, whisk together yogurt, ginger-garlic paste, lemon juice, cumin powder, coriander powder, turmeric powder, garam masala, and salt. Add paneer cubes, bell pepper, onion, and tomato to the marinade. Mix gently until well coated. Let it marinate for at least 30 minutes, or preferably overnight in the refrigerator. Preheat the grill or oven to medium-high heat. Thread the marinated paneer cubes and vegetables onto skewers, alternating with the vegetables. Brush the skewers with oil and place them on the grill or on a baking sheet lined with parchment paper. Grill or bake for about 15-20 minutes, turning occasionally, until the paneer and vegetables are charred and cooked through. Serve hot with mint chutney and lemon wedges. Tips for Making it Healthier: Use low-fat yogurt: Opt for low-fat or Greek yogurt instead of full-fat yogurt for the marinade to reduce the overall fat content. Increase vegetable content: Load up on vegetables like bell peppers, onions, and tomatoes to add fiber and nutrients to the dish. You can also add mushrooms, zucchini, or cherry tomatoes for variety. Grill instead of frying: Instead of frying the paneer tikka, grill it on a barbecue or use an oven. This reduces the amount of added oil, making it healthier. Limit oil: Use minimal oil for brushing the skewers before grilling. You can also use cooking spray to coat the skewers, further reducing the oil content.