Health-and-Nutrition/C2/Non-vegetarian-recipes-for-pregnant-women/English-timed

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Time
Narration
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 th 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 th 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 th teaspoon turmeric powder

1 teaspoon red chilli powder

06:23 1 teaspoon cumin powder

¼ th 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 th 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

Contributors and Content Editors

Debosmita, PoojaMoolya, Sandhya.np14