Wednesday, May 13, 2015

Rawas Kebabs ( Salmon Kebabs/fish cakes) served with Quinoa pilaf( pulao);Diabetes Friendly Thursday.


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The DFT team has become a kebab/tikki factory this week. All the wonderful ladies are bringing out a whole range of kebabs/tikkis both vegetarian and non-vegetarian. This is the first time that the DFT team is including diabetic friendly healthy non-vegetarian recipes. After all, we want people with diabetes who enjoy non-vegetarian dishes to have healthy options too..



As part of this kebab/ tikki factory, I bring to you Salmon kebabs or fish cakes. I love love kebabs and I absolutely love fish.Salmon is known as Rawas in India. Salmon as you all know is extremely healthy being a great source of health-enriching, heart-healthy omega-3 fatty acids.


I have paired the salmon kebabs with another great super-food: quinoa-broccoli pilaf. I didn't want my vegetarian readers to be disappointed  Only now quinoa is also being cultivated in India. Apart from being gluten-free and having a low glycemic index, quinoa has several health benefits. You could read more regarding this at the bottom of this post in the section "footnotes" or "tip for healthy living".

Both these recipes today are not only healthy, diabetic friendly, they are very easy to make. It would be perfect for a weeknight dinner as it does not take long to cook, especially if you have quinoa already cooked. The portion size is exactly as shown in the picture: one cup of pilaf with 2 salmon kebabs served with cilantro-coconut chutney, onion and tomato slices. It hits the right spot.



Salmon kebab recipe:


Servings: 4 ( serving size: 2 per person; makes about 8 medium sized kebabs).


Ingredients:

Salmon: one 6 oz can
Green chillies: 1-2 medium sized chopped fine.
Egg: 1 medium
Onion: 1 small, chopped fine
Cumin powder: 1/4 tsp
Coriander powder: 1/2 tsp
Red chilli powder: 1/4 tsp
Freshly ground Black pepper: 1/8 tsp
Amchur ( dry mango) powder: 1/4 tsp
Garam masala: a pinch
Cilantro( coriander leaves): 1 tbsp, chopped.
Salt: 1/2 tsp
Cornflour: 1 tbsp

Cooking  Oil: 1/4 cup for frying ( I used olive oil)

Method:



Drain the salmon and take it in a bowl. To this all the above ingredients except the oil and mix well. Do not add water.



Now greasing your palms with oil, pinch 1 tbsp of the above mix and make a ball. Gently using your palms, flatten it to form 5 cms diameter pattie.



Heat oil in a pan on medium heat until hot.



Add the kebabs, reduce the heat to low and  shallow fry the kebabs until the kebabs are golden in color.



Serve fresh with some cilantro coconut chutney, onion and tomato slices.

Enjoy!

Recipe for Quinoa Pilaf:


Servings: 4-6 ( serving size: one cup)


Ingredients:


Quinoa: 1 cup
Endamame, shelled: 1/2 cup
Broccoli florets: 1 cup
Onion: one medium, chopped fine
Ginger-garlic paste: 1 tsp
Green chillies: 2 medium, chopped.
Cashew halves: 1 tbsp
Cilantro / coriander leaves: 1 tablespoon , chopped
Olive oil: 1 tbsp
Freshly ground black pepper: 1/8 tsp
Salt: 1/2 tsp + 1/8 tsp
Water : 2 cups

Method:


Boil 2 cups water with 1/2 tsp salt. Add the quinoa, Endamame,  reduce the flame to low, cover and cook for 15 mins. When done fluff with a fork.



Heat oil in a sauté pan on medium heat. Add the chopped onions, ginger garlic paste and sauté until the onions become transparent and are softened. 

Add the green chilies and cashew halves and saute for 30 secs.



Add the broccoli florets and sauté for 2-3 mins until the broccoli is tender.

Now add the quinoa-endamame mixture, salt , pepper and mix well. Cook for couple of minutes until everything comes together.




Garnish with freshly chopped cilantro.



Serve hot.

Cooking made easy:


The salmon kebabs can be made with fresh de-boned fish. Any fish could be used to make theses kebabs. Salmon is just more healthier. You can alter the spices used as per the individual taste and also the chilli powder/ green chillis used to the  desired spice level.
You can also use any ready made spice mix like chapli kebab spice mix.
Any kind of chutney ( cilantro/mint ) can be used. Even tarter sauce could be used as a dip to go with the kebabs.

Footnotes(Tip for healthy living):


Salmon is a great source of high-quality protein, omega-3 fatty acids, vit B 12, vitamin D, selenium, niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6.

Quinoa is a superfood that is also an amazing source of protein.

References:
http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104
http://www.bbcgoodfood.com/howto/guide/ingredient-focus-salmon

Disclaimer:
I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.


Other Entries from this week DFT featuring more of the tempting Kebab/tikki Recipes:





Food for thought:


The more we do, the more we can do. William Hazlitt