Difference between revisions of "Health-and-Nutrition/C2/Non-vegetarian-recipes-for-pregnant-women/English-timed"
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| 00:01 | | 00:01 | ||
− | | Welcome to the '''Spoken Tutorial''' on non-vegetarian recipes for pregnant women | + | | Welcome to the '''Spoken Tutorial''' on non-vegetarian recipes for pregnant women. |
|- | |- | ||
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| In this tutorial, we will learn about - | | In this tutorial, we will learn about - | ||
− | + | the importance of non-vegetarian foods and various non-vegetarian recipes for pregnant women. | |
|- | |- | ||
| 00:15 | | 00:15 | ||
− | | Let us first learn the importance of various non-vegetarian foods | + | | Let us first learn the importance of various non-vegetarian foods. |
|- | |- | ||
| 00:20 | | 00:20 | ||
− | | Non-vegetarian foods like chicken, meat, fish, prawns, organ meat are rich in | + | | Non-vegetarian foods like chicken, meat, fish, prawns, organ meat are rich in '''Protein''', Zinc, '''Choline''', Iron and Calcium . |
− | + | ||
− | '''Protein''', Zinc, '''Choline, Iron and Calcium | + | |
|- | |- | ||
| 00:30 | | 00:30 | ||
− | | These nutrients are essential for the growth and development of the fetus | + | | These nutrients are essential for the growth and development of the fetus. |
|- | |- | ||
| 00:35 | | 00:35 | ||
− | | They aid in brain development of the baby | + | | They aid in brain development of the baby and help in maintaining the health of the mother. |
− | + | ||
− | + | ||
|- | |- | ||
| 00:41 | | 00:41 | ||
− | | To get these nutrients | + | | To get these nutrients, non-vegetarian foods should be consumed during pregnancy. |
|- | |- | ||
| 00:46 | | 00:46 | ||
− | | Now, we will look at a few non-vegetarian recipes | + | | Now, we will look at a few non-vegetarian recipes. |
|- | |- | ||
| 00:50 | | 00:50 | ||
− | | Let us begin with our first recipe which is “Kerala style egg curry” | + | | Let us begin with our first recipe which is “Kerala style egg curry”. |
|- | |- | ||
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| For this recipe, we will require - | | For this recipe, we will require - | ||
− | 2 whole boiled eggs, 1 medium sized chopped onion | + | 2 whole boiled eggs, |
+ | 1 medium sized chopped onion, | ||
|- | |- | ||
| 01:02 | | 01:02 | ||
− | | 1 chopped tomato | + | | 1 chopped tomato, |
− | 2 cloves of garlic | + | 2 cloves of garlic, |
|- | |- | ||
| 01:06 | | 01:06 | ||
− | | ½ inch piece of ginger | + | | ½ inch piece of ginger, |
− | ½ sprig of curry leaves | + | ½ sprig of curry leaves, |
|- | |- | ||
Line 68: | Line 65: | ||
| ¼ th teaspoon of each - | | ¼ th teaspoon of each - | ||
− | garam masala powder | + | garam masala powder, |
|- | |- | ||
| 01:14 | | 01:14 | ||
− | | pepper powder | + | | pepper powder, |
− | kashmiri red chilli powder | + | kashmiri red chilli powder, |
|- | |- | ||
| 01:18 | | 01:18 | ||
− | | turmeric powder | + | | turmeric powder, |
− | 1 tablespoon chopped coriander leaves | + | 1 tablespoon chopped coriander leaves, |
|- | |- | ||
| 01:22 | | 01:22 | ||
− | | 1 tablespoon oil and Salt to taste | + | | 1 tablespoon oil and Salt to taste. |
|- | |- | ||
| 01:26 | | 01:26 | ||
− | | First, we will see how to prepare boiled eggs | + | | First, we will see how to prepare boiled eggs. |
|- | |- | ||
| 01:29 | | 01:29 | ||
− | | Fill a bowl with cool water upto 1 inch | + | | Fill a bowl with cool water upto 1 inch. |
− | Place eggs in it and cover with a lid | + | Place eggs in it and cover with a lid. |
|- | |- | ||
|01:36 | |01:36 | ||
− | | Allow the water to boil over high heat | + | | Allow the water to boil over high heat. |
− | Then, cook for 6 to 7 minutes over medium heat for perfect hard-boiled eggs | + | Then, cook for 6 to 7 minutes over medium heat for perfect hard-boiled eggs. |
|- | |- | ||
|01:44 | |01:44 | ||
− | | Now remove the hard shell of the eggs and keep it aside | + | | Now remove the hard shell of the eggs and keep it aside. |
|- | |- | ||
| 01:48 | | 01:48 | ||
− | | Next, heat oil in a kadai | + | | Next, heat oil in a kadai. |
− | Add ginger, garlic, onions and curry leaves | + | Add ginger, garlic, onions and curry leaves. |
|- | |- | ||
| 01:54 | | 01:54 | ||
− | | Turn the flame to medium and saute until onions turn golden brown | + | | Turn the flame to medium and saute until onions turn golden brown. |
|- | |- | ||
| 01:59 | | 01:59 | ||
− | | After this, add all the dry masalas and saute till you get the aroma of condiments | + | | After this, add all the dry masalas and saute till you get the aroma of condiments. |
|- | |- | ||
| 02:04 | | 02:04 | ||
− | | Then, add chopped tomato and salt | + | | Then, add chopped tomato and salt. |
|- | |- | ||
| 02:07 | | 02:07 | ||
− | | Now add 1 cup of water and bring mixture to boil | + | | Now add 1 cup of water and bring mixture to boil. |
|- | |- | ||
| 02:12 | | 02:12 | ||
− | | Simmer for a few minutes until tomatoes begin to boil | + | | Simmer for a few minutes until tomatoes begin to boil. |
− | After this, add the boiled eggs into it | + | After this, add the boiled eggs into it. |
|- | |- | ||
| 02:18 | | 02:18 | ||
− | | Cover the kadhai and simmer the eggs for 10 to 15 minutes | + | | Cover the kadhai and simmer the eggs for 10 to 15 minutes. |
|- | |- | ||
| 02:23 | | 02:23 | ||
− | | Turn off the flame and add chopped coriander leaves | + | | Turn off the flame and add chopped coriander leaves. |
|- | |- | ||
| 02:26 | | 02:26 | ||
− | | Stir the gravy gently so that the eggs do not crumble | + | | Stir the gravy gently so that the eggs do not crumble. |
− | Serve it in a serving bowl | + | Serve it in a serving bowl. |
|- | |- | ||
| 02:32 | | 02:32 | ||
− | | Moving forward, | + | | Moving forward, let us learn about the second recipe - '''Chicken Chettinad. ''' |
− | + | ||
− | + | ||
|- | |- | ||
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| For this, we will require - | | For this, we will require - | ||
− | 100 grams of chicken breast | + | 100 grams of chicken breast, |
|- | |- | ||
| 02:42 | | 02:42 | ||
− | | 1 tablespoon oil | + | | 1 tablespoon oil, |
− | 1 large onion finely chopped | + | 1 large onion finely chopped, |
|- | |- | ||
| 02:46 | | 02:46 | ||
− | | 1 medium tomato | + | | 1 medium tomato, |
|- | |- | ||
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| 1 to 2 sprigs curry leaves and | | 1 to 2 sprigs curry leaves and | ||
− | 1 bay leaf | + | 1 bay leaf. |
|- | |- | ||
| 02:52 | | 02:52 | ||
− | | For marination we will need - | + | | For marination, we will need - |
− | ¼ th teaspoon turmeric powder | + | ¼ th teaspoon turmeric powder, |
|- | |- | ||
| 02:56 | | 02:56 | ||
− | | ¼ th teaspoon chilli powder | + | | ¼ th teaspoon chilli powder, |
|- | |- | ||
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| 1 tablespoon ginger- garlic paste and | | 1 tablespoon ginger- garlic paste and | ||
− | Salt to taste | + | Salt to taste. |
|- | |- | ||
| 03:03 | | 03:03 | ||
− | | For gravy, we will need - ½ tablespoon coriander seeds | + | | For gravy, we will need - ½ tablespoon coriander seeds, |
− | ½ teaspoon fennel seeds | + | ½ teaspoon fennel seeds, |
|- | |- | ||
| 03:10 | | 03:10 | ||
− | | 1 teaspoon pepper corns | + | | 1 teaspoon pepper corns, |
− | 1 teaspoon red chilli powder | + | 1 teaspoon red chilli powder, |
|- | |- | ||
| 03:14 | | 03:14 | ||
− | | 2 cardamoms | + | | 2 cardamoms, |
− | 2 cloves | + | 2 cloves, |
|- | |- | ||
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| ½ inch cinnamon stick and | | ½ inch cinnamon stick and | ||
− | 2 tablespoon shredded coconut | + | 2 tablespoon shredded coconut. |
|- | |- | ||
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| To begin with, marinate the chicken by - | | To begin with, marinate the chicken by - | ||
− | mixing chicken, turmeric , chilli powder , ginger-garlic paste and salt in a bowl | + | mixing chicken, turmeric , chilli powder , ginger-garlic paste and salt in a bowl. |
|- | |- | ||
| 03:31 | | 03:31 | ||
− | | Keep it at room temperature for 30 to 45 minutes | + | | Keep it at room temperature for 30 to 45 minutes. |
|- | |- | ||
| 03:34 | | 03:34 | ||
− | | On a low flame, dry roast coriander seeds | + | | On a low flame, dry roast coriander seeds. |
|- | |- | ||
| 03:38 | | 03:38 | ||
− | | After 2 to 3 minutes, add the remaining spices | + | | After 2 to 3 minutes, add the remaining spices. |
|- | |- | ||
| 03:42 | | 03:42 | ||
− | | Roast until you get the fine aroma of spices and keep it aside | + | | Roast until you get the fine aroma of spices and keep it aside. |
|- | |- | ||
| 03:47 | | 03:47 | ||
− | | Then roast the coconut for a few minutes | + | | Then roast the coconut for a few minutes. |
|- | |- | ||
| 03:50 | | 03:50 | ||
− | | Allow the roasted spices and coconut to cool | + | | Allow the roasted spices and coconut to cool. |
|- | |- | ||
| 03:53 | | 03:53 | ||
− | | Using a stone grinder or mixer grinder blend them into a fine paste | + | | Using a stone grinder or mixer grinder blend them into a fine paste by adding 1 tablespoon water. |
− | + | ||
− | by adding 1 tablespoon water | + | |
|- | |- | ||
| 04:00 | | 04:00 | ||
− | | Keep this paste aside | + | | Keep this paste aside. Add tomatoes to the blender to form a puree. |
− | + | ||
− | Add tomatoes to the blender to form a puree | + | |
|- | |- | ||
| 04:06 | | 04:06 | ||
− | | Now in a kadhai (pan), heat oil | + | | Now in a kadhai (pan), heat oil. |
− | Add onions and saute till it turns golden color | + | Add onions and saute till it turns golden color. |
|- | |- | ||
| 04:12 | | 04:12 | ||
− | | Add chicken and saute again for 4 to 5 minutes on medium flame | + | | Add chicken and saute again for 4 to 5 minutes on medium flame. |
|- | |- | ||
| 04:16 | | 04:16 | ||
− | | Add tomato puree, turmeric, salt and chilli powder | + | | Add tomato puree, turmeric, salt and chilli powder. |
|- | |- | ||
| 04:21 | | 04:21 | ||
− | | Mix well and cook till the oil separates | + | | Mix well and cook till the oil separates. |
− | After this, add the ground paste and curry leaves | + | After this, add the ground paste and curry leaves. |
|- | |- | ||
| 04:27 | | 04:27 | ||
− | | Saute this mixture for 2 to 3 minutes | + | | Saute this mixture for 2 to 3 minutes. |
|- | |- | ||
| 04:30 | | 04:30 | ||
− | | Pour ¼ | + | | Pour ¼ cup water and cook with the lid closed till chicken turns tender and soft. |
|- | |- | ||
| 04:37 | | 04:37 | ||
− | | 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. |
|- | |- | ||
| 04:42 | | 04:42 | ||
− | | Please remember | + | | Please remember: this recipe can be prepared by using any one of the following - |
− | + | Mutton, Organ meat, Prawns and Fish. | |
− | + | ||
− | Mutton, Organ meat, Prawns and Fish | + | |
|- | |- | ||
| 04:52 | | 04:52 | ||
− | | Now, let us look at the third recipe - | + | | Now, let us look at the third recipe -Chicken liver sukka. |
− | + | ||
− | Chicken liver sukka | + | |
|- | |- | ||
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| The ingredients required for this recipe are - | | The ingredients required for this recipe are - | ||
− | 100 grams chicken liver | + | 100 grams chicken liver, |
− | 1 finely chopped onion | + | 1 finely chopped onion, |
|- | |- | ||
| 05:03 | | 05:03 | ||
− | | 1 chopped tomato | + | | 1 chopped tomato, |
− | 6 cloves of garlic | + | 6 cloves of garlic, |
|- | |- | ||
|05:07 | |05:07 | ||
− | | ¼ | + | | ¼ inch of ginger, |
− | 2 tablespoon finely chopped coriander leaves | + | 2 tablespoon finely chopped coriander leaves, |
|- | |- | ||
| 05:12 | | 05:12 | ||
− | | 1 tablespoon oil | + | | 1 tablespoon oil, |
Salt to taste and | Salt to taste and | ||
− | 1 tablespoon lemon juice | + | 1 tablespoon lemon juice. |
|- | |- | ||
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| To begin with - | | To begin with - | ||
− | In a blender add onion, tomato, garlic, ginger and coriander leaves | + | In a blender add onion, tomato, garlic, ginger and coriander leaves. |
|- | |- | ||
| 05:25 | | 05:25 | ||
− | | Grind this mixture into a fine paste | + | | Grind this mixture into a fine paste. |
− | Apply this paste over the chicken liver and | + | Apply this paste over the chicken liver and keep this at room temperature for 10 to 15 minutes. |
|- | |- | ||
| 05:34 | | 05:34 | ||
− | | Now, heat oil in a kadhai 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. |
|- | |- | ||
| 05:40 | | 05:40 | ||
− | | Add 1/4th cup water and cook it on low flame for 10 minutes | + | | 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 | + | After this, increase the flame and allow it to cook well. |
|- | |- | ||
| 05:49 | | 05:49 | ||
− | | Once well cooked, turn off the flame | + | | Once well cooked, turn off the flame. |
− | Add lemon juice on cooling and | + | Add lemon juice on cooling and serve garnished with washed and chopped coriander leaves. |
|- | |- | ||
| 05:57 | | 05:57 | ||
− | | You can also use mutton liver for this recipe | + | | You can also use mutton liver for this recipe. |
|- | |- | ||
| 06:00 | | 06:00 | ||
− | | The next recipe is - | + | | The next recipe is -Fish in spinach curry. |
− | + | ||
− | Fish in spinach curry | + | |
|- | |- | ||
| 06:04 | | 06:04 | ||
− | | For this, we need - 2 small pieces of mackerel fish | + | | For this, we need - 2 small pieces of mackerel fish, |
|- | |- | ||
| 06:08 | | 06:08 | ||
− | | 1 cup of spinach leaves | + | | 1 cup of spinach leaves, |
− | 1 chopped onion | + | 1 chopped onion, |
|- | |- | ||
| 06:12 | | 06:12 | ||
− | | 1 chopped tomato | + | | 1 chopped tomato, |
− | 1 teaspoon cumin seeds | + | 1 teaspoon cumin seeds, |
|- | |- | ||
| 06:16 | | 06:16 | ||
− | | 2 to 3 cloves of garlic | + | | 2 to 3 cloves of garlic, |
|- | |- | ||
| 06:18 | | 06:18 | ||
− | | ¼ | + | | ¼ teaspoon turmeric powder, |
− | 1 teaspoon red chilli powder | + | 1 teaspoon red chilli powder, |
|- | |- | ||
| 06:23 | | 06:23 | ||
− | | 1 teaspoon cumin powder | + | | 1 teaspoon cumin powder, |
− | ¼ | + | ¼ teaspoon black pepper powder, |
|- | |- | ||
| 06:28 | | 06:28 | ||
− | | ½ teaspoon coriander powder | + | | ½ teaspoon coriander powder, |
− | 1 tablespoon white sesame seeds | + | 1 tablespoon white sesame seeds, |
|- | |- | ||
| 06:33 | | 06:33 | ||
− | | 1 teaspoon oil | + | | 1 teaspoon oil, |
− | + | and salt to taste. | |
|- | |- | ||
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| To start with - | | To start with - | ||
− | Wash, clean and cut the mackerel into two parts and keep aside | + | Wash, clean and cut the mackerel into two parts and keep aside. |
|- | |- | ||
| 06:43 | | 06:43 | ||
− | | In a kadhai, heat oil and add cumin seeds | + | | In a kadhai, heat oil and add cumin seeds. |
|- | |- | ||
| 06:46 | | 06:46 | ||
− | | 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. |
|- | |- | ||
| 06:51 | | 06:51 | ||
− | | Now, allow it to cool | + | | Now, allow it to cool. |
|- | |- | ||
| 06:53 | | 06:53 | ||
− | | Next, add the cooked spinach, tomato and sesame seed in a grinder and make a puree | + | | Next, add the cooked spinach, tomato and sesame seed in a grinder and make a puree. |
|- | |- | ||
| 06:59 | | 06:59 | ||
− | | Heat oil in a kadhai and add chopped onions | + | | Heat oil in a kadhai and add chopped onions. |
|- | |- | ||
| 07:03 | | 07:03 | ||
− | | 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. |
|- | |- | ||
|07:09 | |07:09 | ||
− | | Add all dry spices and saute until you get the aroma of spices | + | | Add all dry spices and saute until you get the aroma of spices. |
|- | |- | ||
| 07:14 | | 07:14 | ||
− | | Now add the spinach puree and cook for a few minutes | + | | Now add the spinach puree and cook for a few minutes. |
|- | |- | ||
| 07:17 | | 07:17 | ||
− | | Next, add fish pieces and cook well | + | | Next, add fish pieces and cook well. |
|- | |- | ||
| 07:20 | | 07:20 | ||
− | | Now, add ¼ th cup water and salt | + | | Now, add ¼ th cup water and salt. |
− | Allow to cook with the lid closed for 5 to 7 minutes | + | Allow to cook with the lid closed for 5 to 7 minutes. |
|- | |- | ||
| 07:28 | | 07:28 | ||
− | | Remove the lid and let it cook on medium flame for 15 minutes | + | | Remove the lid and let it cook on medium flame for 15 minutes. |
− | Once done, serve hot | + | Once done, serve hot. |
|- | |- | ||
| 07:35 | | 07:35 | ||
− | | Please remember | + | | Please remember, any locally available fish can be used for this recipe. |
− | + | ||
− | + | ||
|- | |- | ||
| 07:40 | | 07:40 | ||
− | | Lastly, we will learn how to prepare | + | | Lastly, we will learn how to prepare '''meatball curry'''. |
|- | |- | ||
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| For this recipe, we need - | | For this recipe, we need - | ||
− | 100 grams minced meat | + | 100 grams minced meat, |
− | 1 finely chopped onion | + | 1 finely chopped onion, |
|- | |- | ||
| 07:51 | | 07:51 | ||
− | | 1 chopped tomato | + | | 1 chopped tomato, |
− | ½ tablespoon ginger paste | + | ½ tablespoon ginger paste, |
|- | |- | ||
| 07:55 | | 07:55 | ||
− | | 1 tablespoon garlic paste | + | | 1 tablespoon garlic paste, |
− | 1 tablespoon garam masala | + | 1 tablespoon garam masala, |
|- | |- | ||
| 07:59 | | 07:59 | ||
− | | ¼ | + | | ¼ cup fresh coriander leaves and |
− | Salt to taste | + | Salt to taste. |
|- | |- | ||
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| For gravy - | | For gravy - | ||
− | 1 tablespoon oil | + | 1 tablespoon oil, |
− | 1 finely chopped onion | + | 1 finely chopped onion, |
|- | |- | ||
| 08:10 | | 08:10 | ||
− | | 1 tablespoon garlic paste | + | | 1 tablespoon garlic paste, |
− | ½ tablespoon ginger paste | + | ½ tablespoon ginger paste, |
|- | |- | ||
| 08:14 | | 08:14 | ||
− | | ½ teaspoon cumin powder | + | | ½ teaspoon cumin powder, |
|- | |- | ||
| 08:16 | | 08:16 | ||
− | | ¼ teaspoon turmeric powder | + | | ¼ teaspoon turmeric powder, |
|- | |- | ||
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| And ½ teaspoon of each - | | And ½ teaspoon of each - | ||
− | chilli powder, garam masala and coriander powder | + | chilli powder, garam masala and coriander powder, |
|- | |- | ||
| 08:25 | | 08:25 | ||
− | | 1 large chopped tomato and Salt to taste | + | | 1 large chopped tomato and Salt to taste. |
|- | |- | ||
| 08:29 | | 08:29 | ||
− | | To begin with | + | | To begin with, wash and clean the minced meat well using a muslin cloth. |
|- | |- | ||
| 08:34 | | 08:34 | ||
− | | Now, mix minced meat and chopped onions in a bowl | + | | Now, mix minced meat and chopped onions in a bowl. |
|- | |- | ||
| 08:38 | | 08:38 | ||
− | | Add ginger-garlic paste, garam masala, coriander leaves and salt | + | | Add ginger-garlic paste, garam masala, coriander leaves and salt. |
|- | |- | ||
| 08:44 | | 08:44 | ||
− | | Divide this mixture in six equal parts and shape into balls | + | | Divide this mixture in six equal parts and shape into balls. |
|- | |- | ||
|08:48 | |08:48 | ||
− | | Heat oil in a kadhai and add the remaining chopped onions | + | | Heat oil in a kadhai and add the remaining chopped onions. |
|- | |- | ||
| 08:52 | | 08:52 | ||
− | | Saute until it is light brown in colour | + | | Saute until it is light brown in colour. |
|- | |- | ||
| 08:56 | | 08:56 | ||
− | | Add ginger-garlic paste and saute again for few minutes | + | | Add ginger-garlic paste and saute again for few minutes. |
|- | |- | ||
| 08:59 | | 08:59 | ||
− | | Add all powdered spices - Coriander seeds powder, Cumin seeds powder, Red chilli powder, Garam masala and Turmeric | + | | Add all powdered spices - Coriander seeds powder, Cumin seeds powder, Red chilli powder, Garam masala and Turmeric. |
|- | |- | ||
| 09:08 | | 09:08 | ||
− | | Now, fry this for 2 to 3 minutes | + | | Now, fry this for 2 to 3 minutes. |
|- | |- | ||
| 09:11 | | 09:11 | ||
− | | Add tomatoes and saute it 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 | + | Then, add ½ cup water and salt to the masala. |
|- | |- | ||
| 09:18 | | 09:18 | ||
− | | At this stage, slowly add the meatballs and allow to simmer | + | | At this stage, slowly add the meatballs and allow to simmer. |
|- | |- | ||
| 09:23 | | 09:23 | ||
− | | Stir gently after 5 minutes and cook until the meatballs are done | + | | Stir gently after 5 minutes and cook until the meatballs are done. |
− | Serve hot in a serving bowl | + | Serve hot in a serving bowl. |
|- | |- | ||
| 09:30 | | 09:30 | ||
− | | Also, You can use minced chicken to prepare this recipe | + | | Also, You can use minced chicken to prepare this recipe. |
|- | |- | ||
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| It is important to remember that all these recipes are rich in - | | It is important to remember that all these recipes are rich in - | ||
− | '''Protein''', '''Omega-3 fatty acids ''', '''Vitamin A''', '''Vitamin B12 ''' | + | '''Protein''', '''Omega-3 fatty acids ''', '''Vitamin A''', '''Vitamin B12 ''', |
|- | |- | ||
| 09:45 | | 09:45 | ||
− | | '''Folic acid | + | | '''Folic acid''' and iron , Zinc, '''Magnesium''', '''Sulphur''' and '''Choline '''. |
|- | |- | ||
| 09:52 | | 09:52 | ||
− | | This brings us to the end of this tutorial on | + | | This brings us to the end of this tutorial on Non-vegetarian recipes for pregnant women. |
− | + | ||
− | Thank you for joining | + | Thank you for joining. |
|} | |} |
Revision as of 10:56, 16 September 2019
|
|
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. |
02:12 | 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. |
02:23 | Turn off the flame and add chopped coriander leaves. |
02:26 | 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, |
02:42 | 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. |
03:31 | 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. |
03:47 | 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. |
04:12 | Add chicken and saute again for 4 to 5 minutes on medium flame. |
04:16 | Add tomato puree, turmeric, salt and chilli powder. |
04:21 | 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. |
04:37 | 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. |
04:52 | 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, |
06:16 | 2 to 3 cloves of garlic, |
06:18 | ¼ teaspoon turmeric powder,
1 teaspoon red chilli powder, |
06:23 | 1 teaspoon cumin powder,
¼ teaspoon black pepper powder, |
06:28 | 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. |
06:43 | 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. |
07:09 | Add all dry spices and saute until you get the aroma of spices. |
07:14 | 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, |
07:51 | 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. |
08:56 | 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. |
09:23 | 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 on Non-vegetarian recipes for pregnant women.
Thank you for joining. |