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Ингредиенты
- 500g (1lb) small okra
- 6 teaspoons mango powder
- 3 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper
- 1 teaspoon Garam Masala
- SAlt
- 2 tablespoon vegetable oil
- 1 Onion, sliced
- 6 tomatoes, skinned
- lemon slices, to garnish
Инструкции
- Wash okra and pat dry with absorbent kitchen paper.
- Trim off okra stems, then cut a slit along one side of each pod, stopping 0.5 cm (1/4 in) from each end. Mix mango powder, coriander, cumin, cayenne pepper,
- garam masala and salt to taste together. Prise open okra pods with your thumb and sprinkle a little of the spice mixture inside each pod. Set aside.
- Heat oil in a large saucepan and add onion.
- Fry for about 5 minutes, until softened. Cut tomatoes into wedges and removes seeds and discard. Add tomatoes to pan and cook, stirring once or twice, for 2
- minutes. Add okra and cook gently, covered, for 10-15 minutes, stirring occasionally, until okra are tender. Serve hot, garnished with lemon.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 227g | |
| Recipe makes 4 servings | |
| Calories 130 | |
| Calories from Fat 68 | 52% |
| Total Fat 7.7g | 10% |
| Saturated Fat 0.62g | 2% |
| Trans Fat 0.18g | |
| Cholesterol 0mg | 0% |
| Sodium 16mg | 1% |
| Potassium 596mg | 17% |
| Total Carbs 15.33g | 4% |
| Dietary Fiber 5.7g | 19% |
| Sugars 5.25g | 4% |
| Protein 3.49g | 6% |
