Difference between revisions of "Health-and-Nutrition/C2/Non-vegetarian-recipes-for-pregnant-women/English"

• The importance of non-vegetarian foods and
• Various non-vegetarian recipes for pregnant women

• Non-vegetarian foods like chicken, meat, fish, prawns, organ meat are rich in -
  • Protein, Zinc, Choline, Iron and Calcium .

Image: brain development in baby

Image: healthy pregnant woman

• These nutrients are essential for the growth and development of the fetus
• They aid in brain development of the baby
• And help in maintaining the health of the mother

• non-vegetarian foods should be consumed during pregnancy

Image: 1 medium chopped onion

Image: 1 chopped tomato

Image: garlic

• 2 whole boiled eggs
• 1 medium sized chopped onion
• 1 chopped tomato
• 2 cloves of garlic

Image: curry leaves

Image : garam masala powder in a plate

• ½ inch piece of ginger
• ½ sprig of curry leaves

Image: kashmiri red chilli powder

Image: turmeric powder

Image: oil

Image: coriander leaves

Image: salt

• ¼ th teaspoon of each -
  • garam masala powder
  • pepper powder
  • kashmiri red chilli powder
  • turmeric powder
• 1 tablespoon chopped coriander leaves
• 1 tablespoon oil and
• Salt to taste

Image: water and egg in bowl

Image: bowl covered with lid

Image: boiling of water

Image: water boiling with clock showing 5 to 7 mins.

• Fill a bowl with cool water upto 1 inch

• Place eggs in it and cover with a lid

• Allow the water to boil over high heat
• Then, cook for 6 to 7 minutes over medium heat for perfect hard-boiled eggs

Image: boiled egg in bowl

• Now remove the hard shell of the eggs and keep it aside

Image: chopped ginger, garlic, onions, curry leaves in kadai

Image: golden brown onions

Image: onions with all dry masalas

• Next, heat oil in a kadai
• Add ginger, garlic, onions and curry leaves
• Turn the flame to medium and saute until onions turn golden brown
• After this, add all the dry masalas and saute till you get the aroma of condiments

Image: adding water and boiling the mixture

Image: addition of boiled eggs in the curry

• Then, add chopped tomato and salt
• Now add 1 cup of water and bring mixture to boil
• Simmer for a few minutes until tomatoes begin to boil
• After this, add the boiled eggs into it

Image: clock with 15-20 mins indication

Image: chopped coriander leaves on curry

GIF: stirring the gravy slowly

Image: egg curry in serving plate

• Cover the kadhai and simmer the eggs for 10 to 15 minutes
• Turn off the flame and add chopped coriander leaves
• Stir the gravy gently so that the eggs do not crumble
• Serve it in a serving bowl

Let us learn about the second recipe - Chicken Chettinad

Image: oil

Image: 1 large onion

Image: tomato medium

Image: curry leaves

Image: bay leaf

• 100 grams of chicken breast
• 1 tablespoon oil
• 1 large onion finely chopped
• 1 medium tomato
• 1 to 2 sprigs curry leaves and
• 1 bay leaf

Image: chilli powder

Image: ginger garlic paste

Image: salt

• ¼ th teaspoon turmeric powder
• ¼ th teaspoon chilli powder
• 1 tablespoon ginger- garlic paste and
• Salt to taste

Image: fennel seeds

Image: peppercorn

Image: red chilli powder

• ½ tablespoon coriander seeds
• ½ teaspoon fennel seeds
• 1 teaspoon pepper corns
• 1 teaspoon red chilli powder

Image: cloves

Image: cinnamon stick

Image: coconut

• 2 cardamoms
• 2 cloves
• ½ inch cinnamon stick and
• 2 tablespoon shredded coconut

Image: keep aside

Image: clock indicating 30 mins

Image: dry roasted coriander seeds

• mixing chicken, turmeric , chilli powder , ginger-garlic paste and salt in a bowl
• Keep it at room temperature for 30 to 45 minutes
• On a low flame, dry roast coriander seeds

GIF: roasting

Image: roasting coconut

Image: masala in a plate kept for cooling

• After 2 to 3 minutes, add the remaining spices
• Roast until you get the fine aroma of spices and keep it aside
• Then roast the coconut for a few minutes
• Allow the roasted spices and coconut to cool

Image: roasted spices in a blender

Image: roasted coconut

Image: paste of roasted spices

Image: tomato in blender

Image: tomato puree

• Using a stone grinder or mixer grinder blend them into a fine paste
  • by adding 1 tablespoon water

• Keep this paste aside
• Add tomatoes to the blender to form a puree

• Now in a pan, heat oil
• Add onions and saute till it turns golden color

Image: saute with chicken

Image: mixing well

Image: clock indicating 4-5 mins

Image: add tomato puree, turmeric, salt and chilli powder

• Add chicken and saute again for 4 to 5 minutes on medium flame
• Add tomato puree, turmeric, salt and chilli powder

Image: ground paste and curry leaves added to the mixture

• Mix well and cook till the oil separates
• After this, add the ground paste and curry leaves

Image: clock indicating 2-3 mins ( while editing )

Image: water in the chicken curry

Image: kadhai with lid closed

Image: simmering or boiling of curry

Image: chicken chettinad with thick gravy

Image: chicken chettinad in serving plate

• Saute this mixture for 2 to 3 minutes
• Pour ¼ th cup water and cook with the lid closed till chicken turns tender, and soft
• Allow it to simmer until the gravy turns thick
• Garnish with curry leaves and serve

Image: liver

Image: prawns

Image: fish

This recipe can be prepared by using any one of the following -

• Mutton
• Organ meat
• Prawns and
• Fish

• Chicken liver sukka

Image: finely chopped onion in plate

Image: diced tomato in plate

Image: 6 cloves garlic in plate

• 100 grams chicken liver
• 1 finely chopped onion
• 1 chopped tomato
• 6 cloves of garlic

Image: chopped coriander leaves in a plate

Image: oil

Image: salt

Image: 1 tbsp lemon juice

• ¼ th inch of ginger
• 2 tablespoon finely chopped coriander leaves
• 1 tablespoon oil
• Salt to taste and
• 1 tablespoon lemon juice

Image: fine paste in grinder

Image: addition of paste to chicken liver

Image: clock indicating 10-15 mins

Image: marinated chicken liver

• In a blender add onion, tomato, garlic, ginger and coriander leaves
• Grind this mixture into a fine paste
• Apply this paste over the chicken liver and
• Keep this at room temperature for 10 to 15 minutes

Image: liver with marination in kadhai

Image: mixing well

Image: water with chicken liver in pan

Image: low flamecenter

Image: clock with 10 mins ( while editing)

Image: increase flame and allow to cook

• Now, heat oil in a pan and add the liver with marination paste to it
• Mix it well
• Add 1/4th cup water and cook it on low flame for 10 minutes
• After this, increase the flame and allow it to cook well

Image: squeezing lemon

Image: chicken liver sukka garnished with coriander leaves

• Once well cooked, turn off the flame
• Add lemon juice on cooling and
• Serve garnished with washed and chopped coriander leaves

• Fish in spinach curry

Image: spinach leaves

Image: 1 chopped onion

Image: 1 diced tomato

Image: 1 tsp cumin seed

Image: 2-3 cloves of garlic

• 2 small pieces of mackerel fish
• 1 cup of spinach leaves
• 1 chopped onion
• 1 chopped tomato
• 1 teaspoon cumin seeds
• 2 to 3 cloves of garlic

Image: red chilli powder

Image: cumin powder

Image:black pepper powder

Image: coriander seeds powder

Image: sesame seeds

Image: oil

• ¼ th teaspoon turmeric powder
• 1 teaspoon red chilli powder
• 1 teaspoon cumin powder
• ¼ th teaspoon black pepper powder
• ½ teaspoon coriander powder
• 1 tablespoon white sesame seeds
• 1 teaspoon oil

• And salt to taste

Image: kadhai with oil and cumin seeds

Image: raw spinach in kadhai

Image: sauteing for a min

Image: cooling in another bowl

• Wash, clean and cut the mackerel into two parts and keep aside
• In a kadhai, heat oil and add cumin seeds
• Once it splutters, add raw spinach leaves and allow to cook for a minute
• Now, allow it to cool

Image: kadhai with oil and chopped onion

Image: garlic in kadhai with pink onions

Image: Cooked onions and garlic

• Next, add the cooked spinach, tomato and sesame seed in a grinder and make a puree
• Heat oil in a kadhai and add chopped onions
• Once the onions turn pink, add chopped garlic and saute until it turns brown

Image: allow to cook

Image: spinach puree in kadhai

Image: fish pieces in puree

Image: sauteing and mixing well

• Add all dry spices and saute until you get the aroma of spices
• Now add the spinach puree and cook for a few minutes
• Next, add fish pieces and cook well

Image: cooking with lid closed and showing clock indicating 7 mins

Image: cooking without lid and clock indicating 15 mins

Image: fish in spinach curry in a bowl.

• Now, add ¼ th cup water and salt
• Allow to cook with the lid closed for 5 to 7 minutes
• Remove the lid and let it cook on medium flame for 15 minutes
• Once done, serve hot

Any locally available fish can be used for this recipe

Image: onion

Image: tomato

Image: ginger paste

Image: garlic paste

Image: garam masala

Image: coriander leaves

Image: salt

• 100 grams minced meat
• 1 finely chopped onion
• 1 chopped tomato
• 1 tablespoon ginger paste
• ½ tablespoon garlic paste
• 1 tablespoon garam masala
• ¼ th cup fresh coriander leaves and
• Salt to taste

Image: chopped onion

Image: garlic paste

Image: ginger paste

Image: cumin powder

• 1 tablespoon oil
• 1 finely chopped onion
• ½ tablespoon garlic paste
• 1 tablespoon ginger paste
• ½ teaspoon cumin powder

Image: chilli powder

Image: garam masala

Image: coriander powder

Image: cubed tomatoes

Image: salt

• ¼ teaspoon turmeric powder

• And ½ teaspoon of each -
  • chilli powder
  • garam masala and
  • coriander powder

• 1 large chopped tomato and
• Salt to taste

Image: minced meat and chopped onions in a bowl

Image: minced meat with other dry ingredients

Image: mixture divided in equal parts

Image: raw meatballs in plate

• Wash and clean the minced meat well using a muslin cloth
• Now, mix minced meat and chopped onions in a bowl
• Add ginger-garlic paste, garam masala, coriander leaves and salt
• Divide this mixture in six equal parts and shape into balls

Image: sauteing

Image: light brown colored onions

Image: ginger-garlic paste with sauteed onions

• Heat oil in a kadhai and add the remaining chopped onions
• Saute until it is light brown in colour
• Add ginger-garlic paste and saute again for few minutes

• Add all powdered spices -
  • Coriander seeds powder
  • Cumin seeds powder
  • Red chilli powder
  • Garam masala and
  • Turmeric

Image: Raw diced tomatoes in kadhai

Image: sauteing

Image: water and salt addition

• Now, fry this for 2 to 3 minutes
• Add tomatoes and saute it for 2 to 3 minutes
• Then, add ½ cup water and salt to the masala

Image: stirring gently

Image: clock indicating 5 mins

Image: meatball curry in serving bowl

• At this stage, slowly add the meatballs and allow to simmer
• Stir gently after 5 minutes and cook until the meatballs are done
• Serve hot in a serving bowl

You can use minced chicken to prepare this recipe

Group Image: heart health, reduced inflammation, intelligence in baby

Group Image: eye health, cell growth , immunity of pregnant woman

Group Image: Rbc development, spine and brain development

• Protein
• Omega-3 fatty acids
• Vitamin A
• Vitamin B12

Group Image: immunity, DNA development, RBC development , wound healing ,

Group Image: headaches, cramps, nervous system, blood pressure , DNA, bone development

Group Image: hair nail and skin

Group Image: brain development , improved memory and attention in baby

• Folic acid and iron
• Zinc
• Magnesium
• Sulphur and
• Choline

Non-vegetarian recipes for pregnant women

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