Elizabeth Jyothi Mathew - Over 100 Fat-Free Recipes

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Copyright: Elizabeth Jyothi Mathew
ISBN: 978-93-81384-28-2
Edition: April 2011 The Copyright of this book, as well as all matter contained herein (including illustrations) rests with the Publishers. No person shall copy the name of the book, its title design, matter and illustrations in any form and in any language, totally or partially or in any distorted form. Anybody doing so shall face legal action and will be responsible for damages. Dedicated to my Lord and Saviour
Jesus Christ, without whom my life
would have had no meaningFirst and foremost my deepest gratitude to Jesus Christ without whom nothing would have been possible. Thanks to Gods blessings in my life, my husband, Dr Mathew Abraham, and our children Satshya, Prethyash and Sneha for encouraging me and giving me the motivation to experiment with new dishes. Thanks to my parents, Mrs and Dr John Jacob and Mrs and Dr Kurien Abraham, for being the best parents in the world.

Thanks to Mrs and Mr Jacob Cheriyan (Australia), Mrs and Dr Kurien P Abraham, Mrs and Mr John Thomas, Mrs and Dr Tony George (USA) for their love and support. Thanks to all my family members and friends, in India and in Singapore. May God bless you all! My gratitude to Mr SK Roy and the team at Pustak Mahal for putting it all together. Elizabeth Jyothi Mathew This is my commandment, that you love one another as I have loved you. John 15:12

In this fast-moving day and age, it has become a necessity to be as healthy as possible. One of the ways to maintain a healthy lifestyle is by cooking food that is nutritious as well as low in calories.

It does not mean that watching ones diet means good food has to be sacrificed. This is the aim of every cook who wants to maintain a figure as well as eat exotic food with lesser calories. The book has been written with the aim that the reader will embark on a journey of experimenting with the different recipes and incorporate them into a lifestyle that is healthy. These are all calorie-counted recipes to help you maintain a diet that includes all types of food. It is my hope and endeavour that you have fun trying out these recipes, which will allow you to embark on a journey of a lifetime. Remember - you are very special because God created you.

He loves you, so keep smiling! All suggestions and comments are welcome on my e-mail address: ktm_matjothi@sancharnet.in. God bless! Elizabeth Jyothi Mathew

(Serves 4 persons) Easy to make, easy to serve and easy on the tummy! 2 cucumbers kg potatoes, washed 1 cup yoghurt Mint leaves Cook the potatoes in salted water and peel after cooling. Cut into slices. Peel cucumber and cut into slices. In a salad bowl, put one layer of potatoes and one layer of cucumber and sprinkle yoghurt dressing on it. Continue layering and sprinkle the mint leaves. 117 calories per serving (Serves 4 persons) Want a dressing thats simple yet delicious? Try this and add spunk to your dish. litre yoghurt 2 tsp olive oil Juice of 1 lemon Salt and pepper to taste Mix all the ingredients in a blender. 117 calories per serving (Serves 4 persons) Want a dressing thats simple yet delicious? Try this and add spunk to your dish. litre yoghurt 2 tsp olive oil Juice of 1 lemon Salt and pepper to taste Mix all the ingredients in a blender.

Taste and season. 1 tbsp = 34 calories

(Serves 4 persons) Watch your calorie intake with this good mix of vegetables and healthy dressing. 1 lettuce, washed and chopped roughly kg carrot, peeled and grated kg cucumber, sliced 2 apples, peeled and cut into thin strips kg red cabbage, chopped finely 1 cup yoghurt dressing Mix all the ingredients for the salad together. Add the yoghurt dressing and toss well. Put into a salad bowl and sprinkle with chopped mint leaves. 51 calories per serving (Serves 4 persons) Start your day with this healthy breakfast and feel great! 1 tsp oil 2 onions, chopped 6 medium tomatoes, chopped 2 tsp coriander leaves, chopped 1 cup kidney beans Salt and pepper to taste Heat the oil in a non-stick frying pan. Add onions and fry till soft and golden.

Add the tomatoes and cook, stirring occasionally until mixture is reduced to a smooth puree. Add the coriander leaves and simmer for about 15 minutes. Remove from heat and serve hot or cold with fresh bread or toast. Garnish with extra coriander leaves. 130 calories per serving

(Serves 4 persons) This is good as a snack or even as a main meal. 2 onions, finely chopped 500 gm mushroom, finely sliced 1 tbsp oil 1 tbsp coriander leaves 3 tsp coriander powder Chilli sauce, if needed Salt and pepper to taste Heat oil in frying pan and saut onions and mushrooms, stirring for 20 minutes. Mix coriander powder with coriander leaves and wheat germ and add to the mushroom mixture.

Add few drops of chilli sauce and bake in oiled terrine for about one hour at 200C. Serve with dry biscuits or toast.