Health-and-Nutrition/C2/Non-vegetarian-recipes-for-pregnant-women/English-timed
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| 00:01 | Welcome to the Spoken Tutorial on non-vegetarian recipes for pregnant women. |
| 00:06 | In this tutorial, we will learn about -
the importance of non-vegetarian foods and various non-vegetarian recipes for pregnant women. |
| 00:15 | Let us first learn the importance of various non-vegetarian foods. |
| 00:20 | Non-vegetarian foods like chicken, meat, fish, prawns, organ meat are rich in Protein, Zinc, Choline, Iron and Calcium . |
| 00:30 | These nutrients are essential for the growth and development of the fetus. |
| 00:35 | They aid in brain development of the baby and help in maintaining the health of the mother. |
| 00:41 | To get these nutrients, non-vegetarian foods should be consumed during pregnancy. |
| 00:46 | Now, we will look at a few non-vegetarian recipes. |
| 00:50 | Let us begin with our first recipe which is “Kerala style egg curry”. |
| 00:55 | For this recipe, we will require -
2 whole boiled eggs, 1 medium sized chopped onion, |
| 01:02 | 1 chopped tomato,
2 cloves of garlic, |
| 01:06 | ½ inch piece of ginger,
½ sprig of curry leaves, |
| 01:11 | ¼ th teaspoon of each -
garam masala powder, |
| 01:14 | pepper powder,
kashmiri red chilli powder, |
| 01:18 | turmeric powder,
1 tablespoon chopped coriander leaves, |
| 01:22 | 1 tablespoon oil and Salt to taste. |
| 01:26 | First, we will see how to prepare boiled eggs. |
| 01:29 | Fill a bowl with cool water upto 1 inch.
Place eggs in it and cover with a lid. |
| 01:36 | Allow the water to boil over high heat.
Then, cook for 6 to 7 minutes over medium heat for perfect hard-boiled eggs. |
| 01:44 | Now remove the hard shell of the eggs and keep it aside. |
| 01:48 | Next, heat oil in a kadai.
Add ginger, garlic, onions and curry leaves. |
| 01:54 | Turn the flame to medium and saute until onions turn golden brown. |
| 01:59 | After this, add all the dry masalas and saute till you get the aroma of condiments. |
| 02:04 | Then, add chopped tomato and salt. |
| 02:07 | Now add 1 cup of water and bring mixture to boil. |
| 02:11 | Simmer for a few minutes until tomatoes begin to boil.
After this, add the boiled eggs into it. |
| 02:18 | Cover the kadhai and simmer the eggs for 10 to 15 minutes. |
| 02:22 | Turn off the flame and add chopped coriander leaves. |
| 02:25 | Stir the gravy gently so that the eggs do not crumble.
Serve it in a serving bowl. |
| 02:32 | Moving forward, let us learn about the second recipe - Chicken Chettinad. |
| 02:37 | For this, we will require -
100 grams of chicken breast, |
| 02:41 | 1 tablespoon oil,
1 large onion finely chopped, |
| 02:46 | 1 medium tomato, |
| 02:48 | 1 to 2 sprigs curry leaves and
1 bay leaf. |
| 02:52 | For marination, we will need -
¼ th teaspoon turmeric powder, |
| 02:56 | ¼ th teaspoon chilli powder, |
| 02:58 | 1 tablespoon ginger- garlic paste and
Salt to taste. |
| 03:03 | For gravy, we will need - ½ tablespoon coriander seeds,
½ teaspoon fennel seeds, |
| 03:10 | 1 teaspoon pepper corns,
1 teaspoon red chilli powder, |
| 03:14 | 2 cardamoms,
2 cloves, |
| 03:17 | ½ inch cinnamon stick and
2 tablespoon shredded coconut. |
| 03:22 | To begin with, marinate the chicken by -
mixing chicken, turmeric , chilli powder , ginger-garlic paste and salt in a bowl. |
| 03:30 | Keep it at room temperature for 30 to 45 minutes. |
| 03:34 | On a low flame, dry roast coriander seeds. |
| 03:38 | After 2 to 3 minutes, add the remaining spices. |
| 03:42 | Roast until you get the fine aroma of spices and keep it aside. |
| 03:46 | Then roast the coconut for a few minutes. |
| 03:50 | Allow the roasted spices and coconut to cool. |
| 03:53 | Using a stone grinder or mixer grinder blend them into a fine paste by adding 1 tablespoon water. |
| 04:00 | Keep this paste aside. Add tomatoes to the blender to form a puree. |
| 04:06 | Now in a kadhai (pan), heat oil.
Add onions and saute till it turns golden color. |
| 04:11 | Add chicken and saute again for 4 to 5 minutes on medium flame. |
| 04:16 | Add tomato puree, turmeric, salt and chilli powder. |
| 04:20 | Mix well and cook till the oil separates.
After this, add the ground paste and curry leaves. |
| 04:27 | Saute this mixture for 2 to 3 minutes. |
| 04:30 | Pour ¼ cup water and cook with the lid closed till chicken turns tender and soft. |
| 04:36 | Allow it to simmer until the gravy turns thick.
Garnish with curry leaves and serve. |
| 04:42 | Please remember: this recipe can be prepared by using any one of the following -
Mutton, Organ meat, Prawns and Fish. |
| 04:51 | Now, let us look at the third recipe -Chicken liver sukka. |
| 04:56 | The ingredients required for this recipe are -
100 grams chicken liver, 1 finely chopped onion, |
| 05:03 | 1 chopped tomato,
6 cloves of garlic, |
| 05:07 | ¼ inch of ginger,
2 tablespoon finely chopped coriander leaves, |
| 05:12 | 1 tablespoon oil,
Salt to taste and 1 tablespoon lemon juice. |
| 05:18 | To begin with -
In a blender add onion, tomato, garlic, ginger and coriander leaves. |
| 05:25 | 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. |
| 05:34 | Now, heat oil in a kadhai and add the liver with marination paste to it.
Mix it well. |
| 05:40 | 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. |
| 05:49 | Once well cooked, turn off the flame.
Add lemon juice on cooling and serve garnished with washed and chopped coriander leaves. |
| 05:57 | You can also use mutton liver for this recipe. |
| 06:00 | The next recipe is -Fish in spinach curry. |
| 06:04 | For this, we need - 2 small pieces of mackerel fish, |
| 06:08 | 1 cup of spinach leaves,
1 chopped onion, |
| 06:12 | 1 chopped tomato,
1 teaspoon cumin seeds, |
| 06:15 | 2 to 3 cloves of garlic, |
| 06:17 | ¼ teaspoon turmeric powder,
1 teaspoon red chilli powder, |
| 06:22 | 1 teaspoon cumin powder,
¼ teaspoon black pepper powder, |
| 06:27 | ½ teaspoon coriander powder,
1 tablespoon white sesame seeds, |
| 06:33 | 1 teaspoon oil,
and salt to taste. |
| 06:37 | To start with -
Wash, clean and cut the mackerel into two parts and keep aside. |
| 06:42 | In a kadhai, heat oil and add cumin seeds. |
| 06:46 | Once it splutters, add raw spinach leaves and allow to cook for a minute. |
| 06:51 | Now, allow it to cool. |
| 06:53 | Next, add the cooked spinach, tomato and sesame seed in a grinder and make a puree. |
| 06:59 | Heat oil in a kadhai and add chopped onions. |
| 07:03 | Once the onions turn pink, add chopped garlic and saute until it turns brown. |
| 07:08 | Add all dry spices and saute until you get the aroma of spices. |
| 07:13 | Now add the spinach puree and cook for a few minutes. |
| 07:17 | Next, add fish pieces and cook well. |
| 07:20 | Now, add ¼ th cup water and salt.
Allow to cook with the lid closed for 5 to 7 minutes. |
| 07:28 | Remove the lid and let it cook on medium flame for 15 minutes.
Once done, serve hot. |
| 07:35 | Please remember, any locally available fish can be used for this recipe. |
| 07:40 | Lastly, we will learn how to prepare meatball curry. |
| 07:44 | For this recipe, we need -
100 grams minced meat, 1 finely chopped onion, |
| 07:50 | 1 chopped tomato,
½ tablespoon ginger paste, |
| 07:55 | 1 tablespoon garlic paste,
1 tablespoon garam masala, |
| 07:59 | ¼ cup fresh coriander leaves and
Salt to taste. |
| 08:04 | For gravy -
1 tablespoon oil, 1 finely chopped onion, |
| 08:10 | 1 tablespoon garlic paste,
½ tablespoon ginger paste, |
| 08:14 | ½ teaspoon cumin powder, |
| 08:16 | ¼ teaspoon turmeric powder, |
| 08:19 | And ½ teaspoon of each -
chilli powder, garam masala and coriander powder, |
| 08:25 | 1 large chopped tomato and Salt to taste. |
| 08:29 | To begin with, wash and clean the minced meat well using a muslin cloth. |
| 08:34 | Now, mix minced meat and chopped onions in a bowl. |
| 08:38 | Add ginger-garlic paste, garam masala, coriander leaves and salt. |
| 08:44 | Divide this mixture in six equal parts and shape into balls. |
| 08:48 | Heat oil in a kadhai and add the remaining chopped onions. |
| 08:52 | Saute until it is light brown in colour. |
| 08:55 | Add ginger-garlic paste and saute again for few minutes. |
| 08:59 | Add all powdered spices - Coriander seeds powder, Cumin seeds powder, Red chilli powder, Garam masala and Turmeric. |
| 09:08 | Now, fry this for 2 to 3 minutes. |
| 09:11 | Add tomatoes and saute it for 2 to 3 minutes.
Then, add ½ cup water and salt to the masala. |
| 09:18 | At this stage, slowly add the meatballs and allow to simmer. |
| 09:22 | Stir gently after 5 minutes and cook until the meatballs are done.
Serve hot in a serving bowl. |
| 09:30 | Also, You can use minced chicken to prepare this recipe. |
| 09:34 | It is important to remember that all these recipes are rich in -
Protein, Omega-3 fatty acids, Vitamin A, Vitamin B12, |
| 09:45 | Folic acid and iron , Zinc, Magnesium, Sulphur and Choline. |
| 09:52 | This brings us to the end of this tutorial
Thank you for joining. |
