20 minute low fat meal ideas are the reason why most of us can manage our weight without losing our marbles over elaborate diet food preparations. Kerala chicken with okra and microwaved brown rice is one such low fat meal idea. And an even greater advantage (for first-time cooks) is that the chicken, okra and brown rice recipes leave no room for guess work.

1. Kerala Chicken Curry with
Okra and Microwaved Brown
Rice (Low Fat Meal)
www.HealthyLivingIndia.org

2. Kerala Chicken Curry Recipe
Ingredients:
Chicken: 650-800gms
Ginger and garlic paste: 1 tsp each
Onion: 1 medium
Large tomatoes: 2 medium pureed
Curry leaves: 24
Coconut milk: 50 ml
Salt: 1 teaspoon
Spices for blending:
2 tbsp white poppy seeds
1 tbsp coriander seeds
1 ½ tsp cumin seeds
½ tsp turmeric
1 tsp garam masala
1 tsp red chilli powder
½ tsp black peppercorns
2 tsp fennel seeds
Method:
Dry-fry onions in a pressure cooker. Once they’re slightly pink-ish, add the spice paste and
salt and mix.
Add the chicken, curry leaves, tomato puree and one cup water. Stir well.
After five minutes (from the time that you added the chicken), add the coconut milk.
Close the pressure cooker lid, and steam for 6 minutes after the 1st whistle.

3. Okra or Vendakka Pachadi Recipe
Ingredients:
Okra: 800gm
Cashew nuts: 1 tbspn blended
Coconut milk: 100 ml
Coriander powder: 1tbspn
Cumin seeds: 1/2 tspn
Mustard seeds: 1 tspn
Red chilli powder: 1 tspn
Whole chillies: 3 slit
Curry leaves: 12
Onion: 1 medium, diced
Tomatoes: 1 cup (diced)
Lentils (the small white one) - 4 tspn
Yoghurt: 1/2 cup
Salt - 1 tspn
Method:
Heat the cumin and mustard seeds, lentils, chillies, curry leaves and onions.
When they start crackling and onions turn golden brown (about 3 minutes), add the tomatoes
and the spices
After 5 minutes, simmer and add the cashew paste, coconut milk, yoghurt and 1.5 cups of
water, bring to a boil and simmer for another 5 minutes.
Add the okra and cook for another 7 minutes.

4. Microwave Brown Rice
Ingredients:
1 cup brown rice
2 cups water
1 deep, microwave-friendly bowl
Method:
Wash the brown rice thoroughly and add to the bowl.
Add water to the bowl.
Bung the bowl into the microwave (uncovered), set the timer to 24 mins.
Come back and eat!