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

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Image: salt
 
Image: salt
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
* 1/4th tsp of each:
+
* ¼ th tsp of each:
 
** garam masala powder
 
** garam masala powder
 
** pepper powder
 
** pepper powder
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| style="border:1pt solid #000000;padding:0.176cm;"| For marination we will need -
 
| style="border:1pt solid #000000;padding:0.176cm;"| For marination we will need -
  
* 1/4th tsp turmeric powder
+
* ¼ th tsp turmeric powder
* 1/4th tsp chilli powder
+
* ¼ th tsp chilli powder
 
* 1 tbsp ginger- garlic paste
 
* 1 tbsp ginger- garlic paste
 
* Salt to taste
 
* Salt to taste
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| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
* Saute this mixture for 2-3 mins
 
* Saute this mixture for 2-3 mins
* Pour 1/4th cup water and cook with the lid closed till chicken turns tender, and soft
+
* 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
 
* Allow it to simmer until the gravy turns thick
 
* Garnish with curry leaves and serve
 
* Garnish with curry leaves and serve
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Image: 1 tbsp lemon juice
 
Image: 1 tbsp lemon juice
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
* 1/4th inch of ginger
+
* ¼ th inch of ginger
 
* 2 tbsp finely chopped coriander leaves
 
* 2 tbsp finely chopped coriander leaves
 
* 1 tbsp- oil
 
* 1 tbsp- oil
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|-
 
|-
| style="border:1pt solid #000000;padding:0.176cm;"| Image: oil in a pan
+
| style="border:1pt solid #000000;padding:0.176cm;"| Image: oil in a kadhai
  
 
Image: liver with marination in kadhai
 
Image: liver with marination in kadhai
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Image: mixing well
 
Image: mixing well
  
Image: water with chicken liver in pan
+
Image: water with chicken liver in kadhai
  
Image: low flame
+
Image: low flamecenter
  
 
Image: clock with 10 mins ( while editing)
 
Image: clock with 10 mins ( while editing)
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Image: increase flame and allow to cook
 
Image: increase flame and allow to cook
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
* Now, heat oil in a pan and add the liver with marination paste to it
+
* Now, heat oil in a kadhai and add the liver with marination paste to it
 
* Mix it well
 
* Mix it well
 
* Add water and allow it to cook it on low flame for 10 mins.
 
* Add water and allow it to cook it on low flame for 10 mins.
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Image: oil
 
Image: oil
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
* 1/4th tsp turmeric powder
+
* ¼ th tsp turmeric powder
 
* 1 tsp red chilli powder
 
* 1 tsp red chilli powder
 
* 1 tsp cumin powder
 
* 1 tsp cumin powder
* 1/4th tsp black pepper powder
+
* ¼ th tsp black pepper powder
 
* ½ tsp coriander powder
 
* ½ tsp coriander powder
 
* 1 tbsp white sesame seeds
 
* 1 tbsp white sesame seeds
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| style="border:1pt solid #000000;padding:0.176cm;"| Image: salt
 
| style="border:1pt solid #000000;padding:0.176cm;"| Image: salt
  
| style="border:1pt solid #000000;padding:0.176cm;"| * Salt to taste
+
| style="border:1pt solid #000000;padding:0.176cm;"|  
 +
* Salt to taste
  
 
|-
 
|-
 
| style="border:1pt solid #000000;padding:0.176cm;"| Group image: washing, cleaning, cut mackerel into pieces
 
| style="border:1pt solid #000000;padding:0.176cm;"| Group image: washing, cleaning, cut mackerel into pieces
  
Image: pan with oil and cumin seeds
+
Image: kadhai with oil and cumin seeds
  
 
Image: raw spinach in kadhai
 
Image: raw spinach in kadhai
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* Wash, clean and cut the mackerel into two parts and keep aside
 
* Wash, clean and cut the mackerel into two parts and keep aside
* In a pan, heat oil and add cumin seeds.
+
* In a kadhai, heat oil and add cumin seeds.
 
* Once it splutters, add raw spinach leaves and allow to cook for a minute.
 
* Once it splutters, add raw spinach leaves and allow to cook for a minute.
 
* Allow it to cool.
 
* Allow it to cool.
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| style="border:1pt solid #000000;padding:0.176cm;"| Image: cooked spinach and diced tomato in grinder
 
| style="border:1pt solid #000000;padding:0.176cm;"| Image: cooked spinach and diced tomato in grinder
  
Image: pan with oil and chopped onion
+
Image: kadhai with oil and chopped onion
  
 
Image: garlic in kadhai with pink onions
 
Image: garlic in kadhai with pink onions
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| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
* Now, add the cooked spinach,tomato and sesame seed in a grinder and make a puree
 
* Now, add the cooked spinach,tomato and sesame seed in a grinder and make a puree
* Heat oil in a pan and add chopped onions
+
* Heat oil in a kadhai and add chopped onions
 
* Once the onions turn pink, add chopped garlic and saute until it turns brown
 
* Once the onions turn pink, add chopped garlic and saute until it turns brown
  
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Image: fish in spinach curry in a bowl.
 
Image: fish in spinach curry in a bowl.
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
 
| style="border:1pt solid #000000;padding:0.176cm;"|  
* Now, add 1/4th cup water and salt.
+
* Now, add ¼ th cup water and salt.
 
* Allow to cook with the lid closed for 5- 7 mins
 
* Allow to cook with the lid closed for 5- 7 mins
 
* Remove the lid and let it cook on medium flame for 15 mins.
 
* Remove the lid and let it cook on medium flame for 15 mins.
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* ½ tbsp ginger paste
 
* ½ tbsp ginger paste
 
* 1 tbsp garam masala
 
* 1 tbsp garam masala
* 1/4th cup fresh coriander leaves
+
* ¼ th cup fresh coriander leaves
 
* Salt to taste
 
* Salt to taste
  
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| style="border:1pt solid #000000;padding:0.176cm;"| Image: frying with clock indicating 2-3 minutes
 
| style="border:1pt solid #000000;padding:0.176cm;"| Image: frying with clock indicating 2-3 minutes
  
Image: Raw diced tomatoes in pan
+
Image: Raw diced tomatoes in kadhai
  
 
Image: sauteing
 
Image: sauteing

Revision as of 12:37, 15 August 2019

Visual Cue
Narration
Title slide: Welcome to the spoken tutorial on non-vegetarian recipes for pregnant women
Learning objectives: In this tutorial, we will learn about -
  • The importance of non-veg food and
  • Various non-vegetarian recipes for pregnant women
Image: collage of non-veg foods Let us first learn the importance of various non-vegetarian foods.
  • Non- veg foods like chicken, meat, fish, prawns, organ meat are rich in -
    • protein, zinc, choline, iron and calcium .
Image: fetal growth and development

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
Image: non-veg food sources collage
  • To get these nutrients,
    • non-vegetarian foods should be consumed during pregnancy
Group Image: collage of all non-veg recipes Now, we will look at a few non-vegetarian recipes:
Image: kerala style egg curry Let us begin with our first recipe which is “Kerala style egg curry”
Image: whole boiled egg

Image: 1 medium chopped onion

Image: 1 chopped tomato

Image: garlic

For this recipe, we will require -
  • 2- whole boiled eggs
  • 1- medium sized chopped onion
  • 1- chopped tomato
  • 2- cloves of garlic
Image: ginger

Image: curry leaves

Image : garam masala powder in a plate

  • ½ inch piece of ginger
  • ½ sprig of curry leaves
Image: black pepper powder

Image: kashmiri red chilli powder

Image: turmeric powder

Image: oil

Image: coriander leaves

Image: salt

  • ¼ th tsp of each:
    • garam masala powder
    • pepper powder
    • kashmiri red chilli powder
    • turmeric powder
  • 1 tbsp - chopped coriander leaves
  • 1 tbsp - oil and
  • Salt to taste
Image: boiled eggs First,We will see how to prepare boiled eggs
Image: deep bowl

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 - 7 minutes over medium heat for perfect hard-boiled eggs.
Image: removing hard cover of eggs

Image: boiled egg in bowl

  • Now remove the hard shell of the eggs and keep it aside.
Image: oil in kadai

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

Image: golden brown onions

Image: onions with all dry masalas

  • Next, heat oil in the kadai
  • add chopped 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: chopped tomatoes in kadai

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 mins until tomatoes begin to boil
  • After this,add the boiled eggs into it.
Image: kadai covered with lid

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 10-15 mins
  • 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.
Image: chicken chettinad Moving forward,Let us learn about the second recipe -
  • Chicken Chettinad
Image: chicken

Image: oil

Image: 1 large onion

Image: tomato medium

Image: curry leaves

Image: bay leaf

For this, we will require -
  • 100g - chicken breast
  • 1 tbsp - oil
  • 1 large onion ( finely chopped )
  • 1 medium tomato ( pureed )
  • 1-2 sprigs curry leavesCover
  • 1 bay leaf
Image: turmeric

Image: chilli powder

Image: ginger garlic paste

Image: salt

For marination we will need -
  • ¼ th tsp turmeric powder
  • ¼ th tsp chilli powder
  • 1 tbsp ginger- garlic paste
  • Salt to taste
Image: coriander seeds

Image: fennel seeds

Image: peppercorn

Image: red chilli powder

For gravy, we will need -
  • ½ tbsp coriander seeds
  • ½ tsp fennel seeds
  • 1 tsp pepper corns
  • 1 tsp red chilli powder
Image: cardamoms

Image: cloves

Image: cinnamon stick

Image: coconut

  • 2 cardamoms
  • 2 cloves
  • ½ inch cinnamon stick
  • 2 tbsp shredded coconut
Image: marinated chicken in bowl

Image: keep aside

Image: clock indicating 30 mins

Image: dry roasted coriander seeds

To begin with marinate the chicken by -
  • mixing chicken, turmeric , chilli powder , ginger-garlic paste and salt in a bowl
  • Keep it at room temperature for 30 to 45 mins
  • On a low flame, dry roast coriander seeds.
Image: roasted coriander seeds with raw cardamom, cumin seeds, fennel seeds, pepper, cinnamon and cloves

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: stone grinder and mixer grinder

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 tbsp water
  • Keep this paste aside
  • Add tomatoes to the blender to form a puree
Image: oil in a kadhai with onions
  • Now in a kadhai, heat oil.
  • Add onions and saute till it turns golden color.
Image: sauteed onions

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 4-5 mins on medium flame.
  • Add tomato puree, turmeric, salt and chilli powder.
Image: mixing all ingredients well

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: sauteing the mixture

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 2-3 mins
  • 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: meat

Image: liver

Image: prawns

Image: fish

Please remember,

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

  • Mutton
  • Organ meat
  • Prawns and
  • Fish
Image : chicken liver sukka Now, let us look at the third recipe -
  • Chicken liver sukka
Image: liver in plate

Image: finely chopped onion in plate

Image: diced tomato in plate

Image: 6 cloves garlic in plate

The ingredients required for this recipe are -
  • 100 grams chicken liver
  • 1 finely chopped onion
  • 1 chopped tomato
  • 6 cloves of garlic
Image: ginger in plate

Image: chopped coriander leaves in a plate

Image: oil

Image: salt

Image: 1 tbsp lemon juice

  • ¼ th inch of ginger
  • 2 tbsp finely chopped coriander leaves
  • 1 tbsp- oil
  • Salt to taste
  • 1 tbsp - lemon juice
Image: onion, tomato, garlic, ginger and coriander leaves in a blender

Image: fine paste in grinder

Image: addition of paste to chicken liver

Image: clock indicating 10-15 mins

Image: marinated chicken liver

To begin with -
  • 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
  • Keep this at room temperature for 10-15 mins
Image: oil in a kadhai

Image: liver with marination in kadhai

Image: mixing well

Image: water with chicken liver in kadhai

Image: low flamecenter

Image: clock with 10 mins ( while editing)

Image: increase flame and allow to cook

  • Now, heat oil in a kadhai and add the liver with marination paste to it
  • Mix it well
  • Add water and allow it to cook it on low flame for 10 mins.
  • After this, increase the flame and allow it to cook well
Image: cooked liver

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
Image: mutton liver You can also use mutton liver for this recipe.
Image: fish in spinach curry The next recipe is -
  • Fish in spinach curry
Image: mackerel pieces

Image: spinach leaves

Image: 1 chopped onion

Image: 1 diced tomato

Image: 1 tsp cumin seed

Image: 2-3 cloves of garlic

For this, We will need the following things for this recipe -
  • 2 small pcs of mackerel fish
  • 1 cup of spinach leaves
  • 1 chopped onion
  • 1chopped tomato
  • 1 tsp cumin seeds
  • 2-3 cloves of garlic
Image: turmeric powder

Image: red chilli powder

Image: cumin powder

Image:black pepper powder

Image: coriander seeds powder

Image: sesame seeds

Image: oil

  • ¼ th tsp turmeric powder
  • 1 tsp red chilli powder
  • 1 tsp cumin powder
  • ¼ th tsp black pepper powder
  • ½ tsp coriander powder
  • 1 tbsp white sesame seeds
  • 1 tsp oil
Image: salt
  • Salt to taste
Group image: washing, cleaning, cut mackerel into pieces

Image: kadhai with oil and cumin seeds

Image: raw spinach in kadhai

Image: sauteing for a min

Image: cooling in another bowl

To start with -
  • 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.
  • Allow it to cool.
Image: cooked spinach and diced tomato in grinder

Image: kadhai with oil and chopped onion

Image: garlic in kadhai with pink onions

Image: Cooked onions and garlic

  • Now, 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: turmeric powder, chilli powder, coriander powder, pepper and cumin seed powder in kadhai

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: addition of water

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- 7 mins
  • Remove the lid and let it cook on medium flame for 15 mins.
  • Once done, serve hot.
Group Image:types of fish Please remember -

Any locally available fish can be used for this recipe

Image: meatball curry Lastly, we will learn how to prepare meatball curry
Image: minced meat

Image: onion

Image: tomato

Image: ginger paste

Image: garam masala

Image: coriander leaves

Image: salt

For this recipe, we need -
  • 100 grams minced meat
  • 1 finely chopped onion
  • 1 chopped tomato
  • 1 tbsp garlic paste
  • ½ tbsp ginger paste
  • 1 tbsp garam masala
  • ¼ th cup fresh coriander leaves
  • Salt to taste
Image: oil

Image: chopped onion

Image: garlic- ginger paste

Image: cumin powder

For gravy -
  • 1 tbsp - oil
  • 1 finely chopped onion
  • ½ tbsp ginger paste
  • 1 tbsp garlic paste
  • ½ tsp cumin powder
Image: turmeric

Image: chilli powder

Image: garam masala

Image: coriander powder

Image: cubed tomatoes

Image: salt

  • ¼ tsp turmeric powder
  • ½ tsp chilli powder
  • ½ tsp garam masala
  • ½ tsp coriander powder
  • 1 large chopped tomato
  • Salt to taste
Image: washing and cleaning of meat

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

To begin with-
  • 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: oil in kadai with chopped onions

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
  • Add ginger-garlic paste and saute again for few mins.
Image: all dry spices in kadhai
  • Add all powdered spices -
    • Coriander seeds powder
    • Cumin seeds powder
    • Red chilli powder
    • Garam masala and
    • Turmeric
Image: frying with clock indicating 2-3 minutes

Image: Raw diced tomatoes in kadhai

Image: sauteing

Image: water and salt addition

  • Now, fry this for 2-3 mins
  • Add tomatoes and saute it for 2 to 3 minutes
  • Then, add ½ cup water and salt to the masala.
Image: meatballs in the curry

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 mins and cook until the meatballs are done.
  • serve hot in a serving bowl.
Image: minced chicken Also,

You can use minced chicken to prepare this recipe

Group Image: bones, growth and development of baby, digestive health

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

It is important to remember that

all these recipes are rich in -

  • Protein
  • Omega- 3 fatty acids
  • Vitamin - A
  • Vitamin B12
Group Image: RBC development, reduced infections

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
  • Choline
This brings us to the end of this tutorial on -

Non-veg recipes for pregnant woman.

Thank you for joining.

Contributors and Content Editors

Bellatony911, Gmungrey