Health-and-Nutrition/C2/Protein-rich-non-vegetarian-recipes/English

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Title slide Welcome to the spoken tutorial on protein rich non-vegetarian recipes.
Collage: Protein rich recipes In this tutorial, we will learn some non-vegetarian recipes rich in protein.
Image: growth, repair and tissues

Image: blood sugar

Image: stomach full


Image: weight management

Image: Immunity

Protein helps in growth, repair and maintenance of muscle tissues.

It is responsible for controlling blood sugar levels.

We also need it for stronger immunity.

Image: Spoken tutorial website The importance of protein in our body has been explained in another tutorial.

Please visit our website for this tutorial.

Collage: All recipes

Image: Marinating

Image: Resting for 1 hour

Collage: Herbs and spices

Image: Meat

Now, let us learn to prepare some protein rich recipes.

However, before cooking non-veg food items, apply lime juice/curd/tamarind paste.

It should be applied for 1 hour before cooking.

Herbs like ginger garlic paste and spices like turmeric can also be added.

This helps to add flavor and make the meat tender.

Image: CHicken curry

Image: Chicken

IMage: Curd

Image: Onion

Image: Ginger garlic paste

Image: Coriander leaves

I will begin with our first recipe which is chicken curry.

To prepare this recipe, you will need:

  • 100 grams or 4 pieces of boneless chicken
  • 50 grams or ½ bowl curd
  • 1 medium sized chopped onion
  • 1 teaspoon ginger garlic paste
  • A handful washed coriander leaves



Image: Red chilli powder


Image: Turmeric powder


Image: Garam masala powder


Image: Oil/ ghee


Image: Salt

Spices needed are:
  • 1 teaspoon red chilli powder
  • ½ teaspoon turmeric powder
  • 1 teaspoon garam masala powder (whole spices powder)

You will also need :

  • 1 teaspoon oil or ghee
  • Salt to taste
Image: Washing and cleaning chicken

Image: Marinating chicken

Image: Resting chicken

Procedure:

Wash and clean the chicken.


Marinate the chicken with some salt and keep it aside for 20 minutes.

Image: Pan with oil or ghee

Image: Sauteing onions

Image: Adding ginger garlic paste

Image: Adding chicken

Image: adding spices and salt

Image: Cooking

In a pan, heat 1 teaspoon of oil/ghee

Add onions and saute till they turn golden brown.

Add ginger garlic paste and saute until raw smell is gone

To this, add chicken and cook it for a few minutes.

Now, add spices and salt.

Cook this for 2 minutes.

Image: Whisking curd

Image: Adding curd to chicken

Image: Adding half cup water

Image: close and cook

Meanwhile, whisk the curd until smooth.

Then add the curd to the chicken and mix well.

Now, add half cup of water.

Close the pan with a lid and cook until the chicken is cooked

Image: Adding garam masala and coriander

Image: cooking

Image: Chicken curry

In the end, add garam masala and coriander leaves.

Cook again on a low flame for 1 minute.

Chicken curry is ready

1 bowl of this chicken curry has around 20 grams of protein

Image: Omelet curry

Image: Eggs

Image: Onion

Image: Tomato

Image: Coconut

Image: Peanuts

Image: Soaked tamarind

Image: Chopped coriander

The second recipe is omelet curry.

To prepare this recipe, you will need:

  • 2 eggs
  • 1 medium chopped onion
  • 1 medium chopped tomato
  • 2 tablespoons grated fresh coconut
  • 1 tablespoon roasted peanuts
  • ½ lemon sized soaked tamarind ball
  • Handful of washed and chopped coriander leaves



Image: Turmeric powder

Image: red chillies

Image: Garam masala powder

Image: Oil or ghee

Spices needed are:
  • ½ teaspoon turmeric powder
  • 2 dried whole red chillies
  • 1 teaspoon garam masala powder (whole spice powder)

You will also need 2 teaspoons oil/ghee and salt to taste

Image: Dry roasting

Image: Cooling

Image: Grinding

Image: Adding water

Image: Keeping aside


Procedure:

Heat a pan and dry roast coconut, and red chillies on medium flame.

Roast them until aroma is released.

Allow them to cool.

Grind them into a paste by adding roasted peanuts and tamarind.


Add water to make a smooth paste.

However, before grinding, make sure to remove the seeds of the tamarind.

Keep this paste aside for later use.

Image: Heating oil

Image: sauteing onion

Image: Adding tomatoes

Image: Cooking tomatoes

IMage: Turmeric powder and salt

Image: Adding the paste

IMage: Cooking

Heat ½ teaspoon oil in a pan.

Add onion and saute them until the onion turns golden brown.

To this, add the chopped tomatoes and cook until the tomatoes turn soft.

Add turmeric powder, salt and mix well

Now, add the ground paste and ½ cup water.

Cook this for 5 minutes.

Image: Making omelet

Image: whisking eggs

Image: Adding coriander leaves

Image: Heating oil

IMage: Adding eggs

IMage: cooking the egg

Meanwhile, we will start to make the omelet.

To make the omelet, beat 2 eggs in a bowl with some salt as per taste.

Add coriander leaves and mix well again.

Heat ½ teaspoon oil/ghee in a pan and add the beaten eggs.

Flip and cook on both sides on medium flame until done.


Image: Cutting eggs'

Image: Adding garam masala and coriander

Image: Cooking

Image: Omelet curry

Cut the omelet into long pieces and add it to the curry and mix well.

Lastly, add the garam masala powder and cook again for 2 minutes.

Omelet curry is done

½ bowl of omelet curry has around 16 grams of protein

Image: Shrimp stir fry

Image: 1 to 2 years children

The next recipe is dry shrimp stir fry

Please note that shrimps should not be given to less than one year old children.


Image: Dry shrimp


Image: Roasted sesame seed powder

Image: Onion

Image: Tomato


Let us look at the ingredients required to make this recipe.


  • 25 grams or ½ bowl of dry shrimp
  • 1 tablespoon roasted sesame seed powder
  • ½ medium sized onion
  • ½ medium sized tomato
Image: turmeric powder

Image: chilli powder

Image: garam masala powder

Image: oil or ghee

Spices needed are:
  • ½ teaspoon turmeric powder
  • 1 teaspoon chilli powder
  • ½ teaspoon garam masala powder (Whole spices powder)

You will also need 1 teaspoon oil/ghee and salt to taste.

Image: sesame seed powder

Image: dry roasting sesame seeds

Image: Allowing it to cool

Image: Grinding

Image: Washing and soaking shrimps

Image: Removing head and tail


Procedure:

Let us begin with preparing the sesame seed powder.

Heat a pan and dry roast 2 tablespoons of sesame seeds until they splutter.

Allow the sesame seeds to cool and grind it into a fine powder.

Keep this aside for later use.

Next, wash and soak the shrimps in water for 20 minutes.

If the dried shrimps have head and tail please remove them before washing.

Image: Heat oil or ghee

Image: Sauteing onions

Image: adding tomatoes and spices

Image: Cooking tomatoes

Meanwhile, heat oil/ghee in a pan and add chopped onions.

Saute until onions turn light golden.

Then, add tomato, spices and salt.

Mix well and cook until the tomatoes become soft.


Image: Straining shrimp

Image: Adding shrimp to the pan

Image: Cooking

Image: Adding sesame seed powder

Image: Shrimp stir fry

Strain the dried shrimp in a sieve for a few minutes.

Add this to the pan and mix well.

Close the pan with a lid and cook for 5 to 6 minutes.

In the end, add the sesame seed powder and cook again for 5 to 10 seconds

Dried shrimp stir fry is ready.

½ bowl of dried shrimp stir fry has around 18 grams of protein.

Image: Mutton cutlet

Image: BOneless mutton

Image: soaked bengal gram

Image: onion

Image: ginger garlic paste

The next recipe is mutton cutlet.

To prepare this cutlet, you will need:

  • 100 grams of washed boneless mutton
  • 2 tablespoons of soaked split bengal gram
  • ¼ sliced onion
  • 1 teaspoon ginger garlic paste
Image:black pepper

Image: Cloves

Image: Cardamom

Image: Half inch cinnamon

Whole spices required are:
  • 2 to 3 black pepper
  • 2 cloves
  • 1-2 pods of cardamom
  • Half inch of cinnamon
IImage: Turmeric powder

Image: Coriander powder

Image: Chilli powder

Image: Ghee/ oil

Image: salt

  • ½ teaspoon turmeric powder
  • ½ teaspoon coriander powder
  • ½ teaspoon chilli powder

You will also need 2 teaspoons of oil/ ghee and salt as per taste.

Image: Mutton pieces in pressure cooker

Image: Adding all ingredients

Image: mixing and adding water

Image: pressure cooking

Procedure:

Put the mutton pieces in a pressure cooker.

Add all the ingredients in it except the oil.

Mix everything well. Then add 1 glass of water.

Pressure cook it for about 15 minutes.

Image: Allowing the pressure to be released

Image: Separate whole spices


Image: Mashing

Image: Grinding

Image: Making cutlet

Allow the pressure to be released.

Let the mixture cool.

From the mixture, separate out the whole spices.

Then, mash the mixture using a big spoon.

You can even grind it coarsely on a stone grinder or in a mixer.

Shape the mixture into cutlets.

mage: heating oil or ghee

Image: Frying cutlets

Image: Mutton cutlets

Heat 1 teaspoon oil/ghee in a pan.

Fry the cutlets on medium flame until it gets cooked on both sides.

Mutton cutlets are ready

4 cutlets have around 23 grams of protein

Collage: All recipes Include these protein rich recipes in your daily diet for good health.
Acknowledgment slide This brings to the end of this tutorial

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