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Ингредиенты
- 225 gm Okra (Ladies Fingers)
- 3 Tbsp. Oil
- Â Â 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
- Â Â Salt
Инструкции
- Wash the okra and dry them on absorbent kitchen paper. Cut into 2.5cm lengths.
- 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.
- 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.
- Heat the remaining oil and when warm, add in the mustard seeds and red chilli.
- Let them sizzle for a few seconds, till all the seeds have popped, then add in the okra.
- 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.
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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% |
