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| 3. Lady Finger Dry Veg (Bhindi Masala) |
| Ingredients |
Amount |
| Lady finger |
30-35 medium size pieces (250 g) |
| Onions |
1 large (70 g) |
| Green chilies |
1-2 (Optional) |
| Cumin seeds |
¼ th tsp (1 g) |
| Dry mango powder |
1 tsp (2 g) |
| Coriander powder |
½ tsp (1 g) |
| Turmeric powder |
A pinch |
| Oil for pan frying |
2 tsp (10 ml) |
| Salt |
As per doctors recommendation. |
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|
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| Method |
| |
Wash and wipe lady finger with cloth. Cut both the ends and make two inch long pieces. Slit lady finger horizontally without cutting them in to two. |
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Peel, wash and slice the onions. |
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Remove steams, wash green chilies and slit them into two. |
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Heat oil in a non stick pan, add cumin seeds, onion and sauté till it turns light golden. Add green chilies and sauté for a minute. |
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Add lady finger and sprinkle turmeric powder, coriander powder, mix well. Cook covered over low heat stirring occasionally. Add salt and dry mango powder. When lady finger is almost cooked, finish cooking by cooking it on high heat for two minutes. |
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| Variation |
| |
To prepare stuff bhindi you can cook onion and masala together cool it .Use it as a stuffing to be filled in slit lady finger and cook it on a low flame. |
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|
| Serving- 3 portions |
| Nutritive Value |
| Serving |
Energy
(kcal) |
Protein
(g) |
CH0
(g) |
Fat
(g) |
Na
(mg) |
K
(mg) |
Phos
(mg) |
Iron
(mg) |
Ca
(mg) |
| 1 Portion |
79.50 |
2.1 |
9.1 |
3.7 |
6.4 |
96.4 |
65.4 |
1.1 |
74 |
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Suitable for renal failure patient’s with controlled serum K (potassium) levels. |
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Suitable for diabetic patient’s. |
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