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.
02:11 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.

Contributors and Content Editors

Debosmita, PoojaMoolya, Sandhya.np14