Nourish Your Body with Healthy and Balanced Diet Recipes

Consume a variety of nutritious foods, including organic ones wherever feasible, to maintain a healthy and balanced diet. The R-k foodie file is happy to provide four nutritious and balanced diet dishes in this blog. These nutritious meal dishes will fulfill your hunger while also feeding your body.

 

(1) Tandoori Chicken with Cucumber Raita:

 

Tandoori chicken 

Tandoori chicken is a famous Indian and Pakistani dish created by marinating chicken in a yogurt and spice combination and then roasting it in a tandoor oven. The dish is thought to have originated in India's Punjab area and Pakistan, where it was traditionally cooked in a clay oven known as a tandoor.

 

Nutritious Benefits of Tandoori Chicken with Cucumber Raita:

 

Tandoori chicken is a protein- and flavor-packed meal that is both healthful and nutritious. The chicken is marinated in a yogurt and spice combination that not only adds flavor but also helps tenderize the flesh. Cumin, coriander, and turmeric, which are used in tandoori chicken, have anti-inflammatory qualities and are high in antioxidants, as is cucumber raita. Cucumbers are high in vitamins and minerals, and they're also high in fiber. The yogurt in the raita is high in probiotics, which are good for your stomach.

 

Full Recipe for Tandoori Chicken with Cucumber Raita:

 

Ingredients:

 

To prepare the chicken:

i.                     4 chicken breasts, peeled and cut into bite-sized pieces

ii.                   1 cup unsweetened yogurt

iii.                 2 tbsp of tandoori masala

iv.                 1 teaspoon paprika

v.                   1 teaspoon cumin

vi.                 1 tablespoon cilantro

vii.                1 teaspoon of turmeric

viii.              1 teaspoon sea salt

ix.                  2 minced garlic cloves

x.                   1 lemon juice

xi.                  To make the cucumber raita:

xii.                1 cup unsweetened yogurt

xiii.              1/2 cup cucumber, grated

xiv.              1/4 cup fresh mint, chopped

xv.                a quarter teaspoon of salt

xvi.              a quarter teaspoon of cumin

 

Instructions:

 

• Whisk together the yogurt, tandoori masala, paprika, cumin, coriander, turmeric, salt, garlic, and lemon juice in a large mixing basin.

• Toss the chicken pieces in the basin with the marinade to coat. Refrigerate the bowl for at least 2 hours, preferably overnight.

• Preheat the oven to 400 degrees Fahrenheit. Using parchment paper, line a baking sheet.

• Thread the chicken pieces onto skewers and lay them on the baking sheet that has been prepared.

• Bake the chicken skewers for 20-25 minutes, or until cooked through and slightly browned.

• Make the cucumber raita while the chicken is roasting. In a small mixing bowl, combine the yogurt, cucumber, mint, salt, and cumin.

Serve the tandoori chicken skewers hot, with the cucumber raita on the side.

 

(2) Grilled Vegetable Skewers with Yogurt Sauce:

 

Grilled vegetable skewers 

Grilled vegetable skewers are a popular meal with roots in ancient cultures when food was grilled on skewers over an open fire. Skewering meat and vegetables together for quick cooking was used by the Greeks and Romans, and this practice has expanded to incorporate several various foods and cooking methods.

 

Nutritious Benefits of Grilled Vegetable Skewers with Yogurt Sauce:
 

Grilled vegetable skewers are a filling and nutritious dish high in vitamins, minerals, and fiber. Grilling vegetables like bell peppers, zucchini, and onions provide a great smokey flavor while still being low in calories and high in nutrients. The yogurt sauce served with the skewers is high in protein and calcium and might help to balance out the flavors of the dish.

Full Recipe for Grilled Vegetable Skewers with Yogurt Sauce:
 

Ingredients:

 

For the skewers:

 

i.                     1 red bell pepper, peeled and sliced into bite-size pieces

ii.                   1 green bell pepper, peeled and sliced into bite-size pieces

iii.                 1 yellow bell pepper, peeled and sliced into bite-size pieces

iv.                 1 zucchini, peeled and cut into bite-sized pieces

v.                   1 red onion, sliced into small pieces

vi.                 1 tablespoon extra-virgin olive oil

vii.                1 tbsp. balsamic vinegar

viii.              1 tsp. dried oregano

ix.                  Season with salt and pepper to taste.

x.                   Skewers (soaked in water for 30 minutes before use if using wooden skewers)

 

For the yogurt sauce:

 

i.                     1 cup Greek yogurt, plain

ii.                   2 tbsp fresh dill, chopped

iii.                 1 minced garlic clove

iv.                 1 lemon juice

v.                   Season with salt and pepper to taste.

 

Instructions:

 

•Preheat the grill to medium-high.

• Whisk together the olive oil, balsamic vinegar, dried oregano, salt, and pepper in a large mixing basin.

• Toss the bell peppers, zucchini, and onion in the bowl with the marinade to coat.

• Thread the veggies onto skewers in an alternate pattern.

• Grill the skewers for 8-10 minutes, or until the veggies are soft and slightly browned.

• Make the yogurt sauce while the veggies are cooking. In a small mixing bowl, combine the Greek yogurt, dill, garlic, lemon juice, salt, and pepper.

Serve the grilled vegetable skewers hot, with the yogurt sauce on the side.

 

(3) Chicken and Vegetable Curry:
 

Grilled vegetable skewers 

Curry has been a cornerstone of Indian and Pakistani cuisine for thousands of years, spreading to other regions of the world via colonization and immigration. A popular variant of the basic curry meal is chicken and vegetable curry.

 

Nutritious Benefits of Chicken and Vegetable Curry:

 

Chicken and vegetable curry is a filling and nutritious dish that is high in protein, fiber, vitamins, and minerals. Chicken is high in lean protein, while veggies like onions, tomatoes, and bell peppers provide minerals and antioxidants. Spices like turmeric, cumin, and coriander have anti-inflammatory and digestive properties.

Chicken is a good source of lean protein, while veggies like onions, tomatoes, and bell peppers provide minerals and antioxidants.

 

Full Recipe for Chicken and Vegetable Curry:

 

Ingredients:

 

i.                     1-pound boneless, skinless chicken breasts, chopped into bite-size chunks

ii.                   1 diced onion 2 minced garlic cloves

iii.                 1 tablespoon minced fresh ginger

iv.                 1 chopped red bell pepper

v.                   1 cup carrots, chopped

vi.                 1 cup green beans, chopped

vii.                1 can tomato dice

viii.              1 can drain and rinse chickpeas

ix.                  1 cup chicken stock

x.                   1 teaspoon curry powder

xi.                  1 teaspoon cumin powder 1 teaspoon coriander powder

xii.                1 teaspoon turmeric powder

xiii.              Season with salt and pepper to taste.

xiv.              2 tbsp of olive oil

xv.                Garnish with chopped fresh cilantro

 

Instructions:

 

• In a large saucepan over medium heat, heat the olive oil. Cook for 2-3 minutes, or until the onion has softened.

• Cook for another minute, stirring frequently, after adding the garlic and ginger to the saucepan.

• Cook for 5-7 minutes, or until the chicken is browned on both sides.

• Cook for another 5 minutes, stirring regularly, after adding the bell pepper, carrots, and green beans to the saucepan.

• To the saucepan, combine the chopped tomatoes, chickpeas, chicken broth, curry powder, cumin, coriander, turmeric, salt, and pepper. To blend, stir everything together.

• Bring the mixture to a boil, then lower to low heat and continue to cook for 20-25 minutes, or until the vegetables are soft and the chicken is cooked through.

Serve the chicken and vegetable curry hot, garnished with chopped fresh cilantro.