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Рецепт Okra (Ladies Fingers) Curry

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0 голосов | 1380 визитов
Порций: 2

Ингредиенты

Cost per serving $1.34 view details
  • 225 gm Okra (Ladies Fingers)
  • 3 Tbsp. Oil
  •     Grated flesh of 1/2 coconut
  • 1/2 tsp Chilli pwdr
  • 1/2 tsp Turmeric
  • 1/2 tsp Grnd cummin
  • 225 gm Lowfat yoghurt
  • 1/2 tsp Mustard seeds
  • 1 x Red chilli, cut into pcs
  • 1 sprg coriander leaves
  • 4 x -6 curry leaves
  •     Salt

Инструкции

  1. Wash the okra and dry them on absorbent kitchen paper. Cut into 2.5cm lengths.
  2. Heat 1 Tbs oil and fry the okra for about 2 min, turning gently, till all the oil has been absorbed. Remove with a slotted spoon and set aside.
  3. Blend the coconut with the chilli pwdr, turmeric and cumin in a blender, adding 1 Tbs water to make a smooth paste. Mix this into the lowfat yoghurt.
  4. Heat the remaining oil and when warm, add in the mustard seeds and red chilli.
  5. Let them sizzle for a few seconds, till all the seeds have popped, then add in the okra.
  6. Turn the heat down and add in the lowfat yoghurt mix. Cook gently for 2-3 min, stirring to prevent the lowfat yoghurt from separating, till warm through. Add in the coriander and curry leaves, and salt to taste.

Nutrition Facts

Amount Per Serving %DV
Serving Size 250g
Recipe makes 2 servings
Calories 301  
Calories from Fat 221 73%
Total Fat 25.03g 31%
Saturated Fat 3.98g 16%
Trans Fat 0.53g  
Cholesterol 15mg 5%
Sodium 68mg 3%
Potassium 587mg 17%
Total Carbs 15.97g 4%
Dietary Fiber 4.8g 16%
Sugars 7.36g 5%
Protein 6.81g 11%
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