Yogurt is milk that has been inoculated with two live active cultures: Lactobacillus bulgaricus (L. bulgaricus) and Streptococcus thermophilus (S. thermophilus). During incubation, these cultures break down the milk sugar (lactose) and produce lactic acid, which gives the milk the tangy taste we associate with yogurt. Yogurt is a highly nutritious food choice because it’s a good source of calcium and protein, and it’s rich in vitamins and minerals that are necessary for good health.

Indian Yoghurt Chicken

 INGREDIENTS:
1 frying chicken
1/4 cup vegetable oil
3 medium onions
2 garlic cloves
1 tsp cayenne (red pepper)
1 Tbsp coriander
2 tsp masala seasoning
2 cups plain yogurt
1/4 cup clarified butter/ghee
2 tsp salt

 Method

First prepare the sauce: Slice or chop the onions. Using a large heavy frypan that has a lid, saute' the onions in the oil. When they are translucent and beginning to brown, add the garlic. When its moisture evaporates, add the cayenne, coriander, and masala seasoning. Add the yogurt. Lower heat and simmer 7 minutes, partly covered. Remove from heat

 Cut the chicken into chunks. If you are feeling decadent, then remove the bones from the chicken to make this a boneless-chicken dish.

Puree the onion-and-spice mixture in your food processor  roughly.

Over medium-high heat, heat the clarified butter until it starts to smoke, then dump in the cut-up chicken all at once. Stir continuously for 2 minutes, then saute for 3 more minutes, stirring occasionally.
Add the onion-and-spice puree to the cooking chicken. Add salt. Stir the mixture until it starts to bubble, then lower heat, cover, and simmer for 30 minutes.
Let cool until ready to serve. The longer you wait, the better it will taste

 Eggplant in yoghurt gravy

Ingredients:

4  big eggplants cut into rounds(thick slices)
2  cups(s) yoghurt
1  tablespoon(s) fennel seed powder (saunf)
½  teaspoon(s) each of asafoetida and turmeric powders
2  teaspoon(s) each of red chilli and ginger powders
4  green cardamoms
2  tablespoon(s) oil
salt to taste
oil to deep fry
finely chopped fresh coriander to garnish

 Method

 Wash the eggplant rounds, pat dry and deep fry in hot oil till light brown in color. Drain on an absorbent paper. Beat the yoghurt along with salt till smooth.

Heat the oil in a heavy-bottomed pan on medium level and drop in the green cardamoms and asafoetida. Fry briefly and add the yoghurt quickly. Mix in the spice powders. Cook on medium level for about 4  minutes. Add the fried eggplant rounds, cover and cook on low level for about 4  minutes.
Garnish with chopped fresh coriander.

 TIP:

To cut down on calories, try grilling the eggplant roundels brushed with a little oil instead of deep frying them.

 
Okra Raita

2     cup(s) chopped okra (lady finger)
4  cups yoghurt lightly beaten
2  green chilli(es) chopped and crushed with salt
1  teaspoon(s) mustard seeds
½  teaspoon(s) each of asafoetida and turmeric powder
1  tablespoon(s) oil
salt to taste
oil for deep frying

Method

 Combine the yoghurt, crushed green chilli(es)and salt in a bowl. Mix well. Keep aside. Heat the oil for deep frying on a high flame till hot. Drop in the chopped okra and fry on medium heat for 4  minutes or till light brown in color. Drain and keep aside.

For the tempering, heat the oil in a pan for 2  minute(s). Add the mustard seeds. Let them crackle. Now, add the asafoetida and the turmeric powder. Fry on low heat for a few seconds.

Add the tempering to the seasoned yoghurt. Mix well. Keep refrigerated.
Add the fried okra pieces to the yoghurt just before serving.

Serve cold or at room temperature with: Cumin Rice or any other rice dish of your choice.

Kokum Kadhi

2         cup(s) yoghurt
4  cup(s) water
2  tablespoon(s) kokum peels
2  teaspoon(s) chopped and pounded garlic
2  green chilli(es) chopped and pounded with salt
2  teaspoon(s) mustard seeds
2  sprig curry leaves
2  tablespoon(s) oil
salt and sugar to taste
Finely chopped coriander leaves to garnish (optional).

 Method

 Boil the kokum peels with some water for about 4  minutes. Strain the red water and discard the peels. Let cool. Combine the yoghurt, water, pounded spices and the kokum water. Mix well and strain. Mix in salt and sugar to taste. Heat the oil in a pan and crackle the mustard seeds. Drop in the curry leaves. Pour this seasoning over the sol kadi. Garnish with finely chopped coriander leaves (optional).

TIPS:

Sol Kadi can be had as a drink. Also, some like to pour it over boiled rice and relish it. Hence, the consistency can be adjusted as desired by adding or reducing the amount of water.

Kokum is a fruit whose peels are sun-dried and stored to use as a souring agent. It is very abundant in the west coast region of India and is considered a good digestive.

 Lamb in yoghurt

Ingredients:(Serves 4)

 Meat/Lamb (boneless) . (1.1 pounds)

Ghee (or melt butter) . (3.5 oz.)

Cumin seed (Jeera) paste/ powder 2 tsp.

Coriander seed paste/ powder 2 tsp.

Red chili powder 2 tsp.

Garam masala powder 1 tsp.

Garam masala whole (This includes 3 nos. cardamom, 2 pcs. of cinnamon, and 3 nos. cloves)

Ginger paste 1 ½ tsp.

Bay leaf 3 nos.

Elaichi (big) 1 no.

Clove 3 nos.

Cinnamon 1 cm piece

Curd ½ cup.

Sugar ½ tsp.

Salt to taste

Potato 2 nos.(medium size)

Garnishing:

Chopped Coriander leaves 2 tbsp.

Sliced Carrot

 Method
Cut meat into small pieces. Whip curd. Marinate meat with curd, turmeric and salt. Keep aside for half hour.

Heat ghee. Add bay leaf and garam masala whole. Fry for 10-15 secs. Add meat. Fry for 20-30 secs. Add all pastes and salt and fry for 1 min. in low heat. Add 4 cups of hot water. Cook till the meat is well done. Add garam masala powder. Put on lid and remove from heat.

For garnishing, use chopped coriander leaves and carrot slices.

 Dahi ke Alu

 2 cups potatoes-boiled and peeled
1/4 cup clarified butter
1/8 tsp asafoetida
1 tsp cumin seeds
1 tbsp finely shredded ginger
1/2 cup tomatoes-grated
1/2 tsp garam masala
2 tsp coriander powder
salt to taste
1/2 tsp chilli powder
1/2 tsp turmeric
1/2 cup yoghurt
3-4 coarsely chopped green chillies
1 tbsp chopped coriander leaves

METHOD

 Break the potatoes, by holding each in the palm of your hands and closing the fist. Set these unevenly broken potatoes aside, till required.

Heat the clarified butter and add the cumin seeds and asafoetida. When the cumin seeds begin to splutter, add the ginger and sauté till lightly fried; then add the tomatoes and stir-fry till the fat separates.

Add the garam masala, coriander powder, salt, turmeric and chilli powder. Stir a few times till well mixed, and then add the potatoes and the green chillies. Turn around over high heat, till they look slightly fried.

Add about 2 cups of water and bring the mixture to a boil. Reduce flame and simmer uncovered for about 15 minutes.

Beat the yoghurt till smooth and add to the potatoes. Serve hot, garnished with the chopped coriander leaves.

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