Oil-free recipes to try at home

The popularity of oil-free food is on the rise, primarily due to its health advantages. Cutting down on oil intake can decrease the likelihood of heart disease since oils high in saturated and trans fats can increase cholesterol levels and contribute to heart issues. With approximately 120 calories per tablespoon, oil is calorie-dense, so reducing or eliminating it can help lower overall calorie consumption, which aids in weight maintenance or loss. Some oils, particularly those rich in omega-6 fatty acids, can trigger inflammation, and a diet low in oil may help diminish this inflammatory reaction, potentially lowering the risk of chronic conditions such as arthritis. Additionally, for some individuals, oil can be heavy and hard to digest. An oil-free diet can enhance digestive health, alleviating problems like acid reflux and bloating. By prioritizing whole foods instead of oil, the diet can become richer in nutrients, as vegetables, fruits, whole grains, and legumes offer vital vitamins, minerals, and fiber often absent in oil-heavy diets. Reducing oil may also contribute to clearer skin, as excessive oil intake can lead to skin issues like acne and excess oiliness. 3 oil-free recipes are given below which you can try at home.

1. Oil-free chicken curry- Clean 1 kg curry cut chicken thoroughly with 1 tablespoon salt, 1 lemon juice, 1/2 tablespoon turmeric powder and water. Now marinate the chicken with 1 teaspoon salt, 1/2 teaspoon turmeric powder, 1 teaspoon red chili powder, 1 teaspoon cumin powder, 1 teaspoon black pepper powder, 1 tablespoon ginger garlic paste, 2 sliced onions, 1/2 cup curd, lemon zest, 1 lemon juice and 1 tablespoon roasted spice mix (2 teaspoon black peppercorns, 1/2 teaspoon Sauf, 1 teaspoon coriander seeds, 3 -4 laung/clove, 2 dried red Chilli, 1 teaspoon cumin seeds and 1/2 teaspoon salt) and rest for 1 hour in refrigerator. Heat a non-stick pan, add the marinated chicken and 2 cups water and cover the pan over low flame to cook for 15 minutes. Meanwhile, make a slurry of 1 cup water, 1 tablespoon corn starch, 1 teaspoon soy sauce and 1 teaspoon red chilli sauce. Now after 15 minutes of cooking add 1.5 tablespoon of the same roasted spice mix, 3 green chillies, 1 diced onion, 1 diced capsicum, 1 teaspoon kasuri methi (dried fenugreek leaves), and 1/2 teaspoon garam masala to the chicken. Cover and cook for 5 minutes over low flame. At last, add the slurry mix to the chicken, a little water, ginger juliennes, 2-3 crushed garlic clove and freshly cut coriander leaves. Let the chicken boil once and the gravy thickens a little. Switch off and serve hot with rice or your choice of flatbread.
2. Oil-free palak paneer- Heat a non-stick pan, add 250 gms spinach/palak with water, salt and cover cook for 5-10 minutes. Cool the spinach and grind into a smooth paste in a blender. Take a non-stick pan, roast 1 teaspoon cumin seeds, then add 2 tablespoon ginger garlic paste and roast little. Add a little water to avoid the burning of spices. Add 2 medium-sized onion paste, mix properly, add salt, 1/2 teaspoon red chilli powder, pinch of turmeric powder and 1/2 teaspoon garam masala powder. Once the spices are properly roasted, add the spinach paste and mix properly. Now add 250 gms of diced paneer cubes to the pan and cook for another 2 minutes. Serve hot with rice or your choice of flatbread.
3. Zero oil Dum aloo- Heat a non-stick pan, roast 1 teaspoon cumin seeds and 2 bay leaves. Add 1 cup finely chopped onion and roast till light brown. Add a little water and again roast. Add 1/2 cup of onion paste, and 1 teaspoon ginger garlic paste, saute well, then add 1 teaspoon red chili powder, salt, and 1 cup tomato puree. Saute well and add 1 tablespoon curd, mix well. Add little turmeric powder and mix well. Cook for 5 minutes over low flame. Once properly cooked add 12-15 boiled baby potatoes and cover cook for another 5 minutes. Garnish with freshly chopped coriander leaves. Serve hot with your choice of flatbread.

-Triparna