Health food can taste good too

Health food does not have to taste bland. Chef Satej Saigaonkar shares low calorie continental recipes for the health-conscious
If you have been staying away from the cream laden continental dishes, we bring you good news. With a few tricks, it is possible to make healthy and low fat versions of the same. “Most people think that low fat dishes are bland and tasteless.The trick is to increase the quantity of herbs and spices to make them tasty. You can reduce the white sauce content (which is fattening) by adding yoghurt to it,” says Satej Saigaonkar, executive sous chef at the Renaissance Hotel, as he shares the recipes.
Braised asparagus with coin treau and yogurt dressing
Ingredients
150 grams Asparagus with tough ends removed
1 tea spoon sea salt (to taste)
1 tea spoon ground pepper (to taste)
100 ml vegetable stock
50 ml yogurt
10 ml cointreau (orange flavoured liqueur)
Method
- In a large skillet, pour vegetable stock. Add asparagus and shake the skillet until they fall into a single layer on the bottom of the pan.
- Raise the heat slightly and cook for 1-2 minutes until the stock starts to sizzle. Season with fine sea salt and pepper. Reduce heat to a low level.
- With a spatula, rotate the asparagus, turning them over so they will cook on all sides.
- Cook for an additional 10-12 minutes or until tender.
- Taste for seasoning. With a slotted spoon, gently transfer the asparagus to a platter.
- Sprinkle with a small amount of coarse sea salt.
- Make a dressing of yogurt and cointreau and pour on top of asparagus.
Smoked salmon wrap with house salad
Ingredients
120 grams smoked salmon
50 grams onion rings
20 grams capers
10 grams horseradish sauce
5 ml lime juice
50 grams peppers
5 grams crush black pepper
5 grams salt
100 grams wheat flour
150 grams house salad
Method
- Make dough with wheat flour, salt and water.
- Make thin bread (chapatti).
- Arrange crunchy lettuce on chapatti.
- Add smoked salmon, pepper, capers, onions with horseradish and lime juice.
- Make a tight roll of the chapatti and cut into half.
- Serve with house salad.
Roasted vegetable lasagne
Iingredients
1/2 onion (diced)
1 stick celery (diced)
4 garlic pieces (minced)
2 Italian peel plum tomatoes
2 table spoons mixed herbs (oregano, parsley, basil)
1 zucchini
1 carrot (peeled)
3 asparagus
1 red bell pepper
50 ml white sauce
50 ml yoghurt
50 ml olive oil
5 grams salt and pepper
25 grams Mozzarella cheese (optional)
Method
- In a large pot, heat olive oil and add onions, celery and garlic. Cook till onions are transparent. Add tomatoes and simmer over low heat. » Add white sauce, herbs and continue to simmer.
- Cut the zucchini, asparagus and carrots horizontally (approximately ¼ inches thick). Place all of your vegetables in a large bowl and marinate them with extra virgin olive oil, salt and pepper to taste. The red peppers can be roasted whole and then cleaned and cut into segments after grilling.
- Preheat your grill and place all of the vegetables on it, turning them over after every 4-5 minutes, till they are grilled completely.
- Pour 1/2 cup of tomato sauce in a large pan and arrange your grilled vegetables over it.
- Pour another layer of sauce over the vegetables and roast. Adding cheese is optional. Bake in oven at 350 degrees for 45 minutes.
Sayoni.Sinha@timesgroup.com