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

Visual Cue	Narration
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 or curd. Tamarind paste and salt can also be used. 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	I will begin with our first recipe which is chicken curry.
Image: Chicken Image: Curd Image: Onion Image: Ginger garlic paste Image: Coriander leaves	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 and A handful washed coriander leaves
Image: Red chilli powder Image: Turmeric powder Image: Garam masala powder	Spices needed are: 1 teaspoon red chilli powder ½ teaspoon turmeric powder and 1 teaspoon garam masala powder (whole spices powder)
Image: Oil or ghee Image: Salt	You will also need : 1 teaspoon oil or ghee And salt
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 or 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	The second recipe is omelet curry.
Image: Eggs Image: Onion Image: Tomato Image: Coconut Image: Peanuts Image: Soaked tamarind Image: Chopped coriander	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 tamarind ball soaked in water and Handful of washed and chopped coriander leaves
Image: Turmeric powder Image: Red chilies Image: Garam masala powder	Spices needed are: ½ teaspoon turmeric powder 2 dried whole red chilies and 1 teaspoon garam masala powder (whole spice powder)
Image: Oil or ghee	You will also need 2 teaspoons oil or ghee and salt to taste.
mage: Dry roasting Image: Cooling Image: Grinding Image: Adding water Image: Keeping aside	Procedure: Heat a pan and dry roast coconut, and red chilies on medium flame. Roast them until aroma is released. Allow them to cool.
Image: Grinding Image: Adding water Image: Keeping aside	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(whole spice 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 and 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 and ½ medium sized tomato
Image: Turmeric powder Image: Chilli powder Image: Garam masala powder and	Spices needed are: ½ teaspoon turmeric powder 1 teaspoon chilli powder and ½ teaspoon garam masala powder (Whole spices powder)
Image: Oil or ghee Image: Salt	You will also need 1 teaspoon oil or 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 or 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	The next recipe is mutton cutlet.
Image: Boneless mutton Image: Soaked bengal gram Image: Onion Image: Ginger garlic paste	To prepare this cutlet, you will need: 100 grams of washed boneless mutton 2 tablespoons of soaked split bengal gram ¼ sliced onion and 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 and Half inch of cinnamon
IImage: Turmeric powder Image: Coriander powder Image: Chilli powder	½ teaspoon turmeric powder ½ teaspoon coriander powder and ½ teaspoon chilli powder
Image: Oil or ghee Image: Salt	You will also need 2 teaspoons of oil or 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 with 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 or 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. Thanks for joining.

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