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| 5. Cauliflower Fenugreek Leaves Veg (Gobhi Kasoori Methi.) |
| Ingredients |
Amount |
| Cauliflower |
1 medium size (200 g) |
| Dry fenugreek leaves (Roasted) |
2 tsp (2 g) |
| Onions |
1 medium size (70 g) |
| Garlic |
½ inch piece (1 g) |
| Green chilies |
1 (Optional) |
| Tomatoes |
1/2 medium size (25 g) |
| Oil |
1 tbsp (15 ml) |
| Mustard seeds |
¼ th tsp (1 g) |
| Coriander powder |
¼ th tsp (1 g) |
| Turmeric powder |
A pinch |
| Curd |
1 tsp (5 g) |
| Salt |
As per doctor recommendation |
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| Method |
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Wash and cut cauliflower into florets. Boil it in water for 5 minutes. Drain out the water. Peel, wash and chop onion finely. Grind ginger and garlic to a fine paste. Wash and grate tomatoes with grater. Remove steam and chop green chilies. |
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Deep fry cauliflower florets until golden brown. Remove from pan and keep it on tissue paper to remove excess oil (to cut down excess fat diabetics can make use of nonstick pan and shallow fry the cauliflower). |
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Heat oil one tsp of oil in pan, add mustard seeds, when they crackle add onions and cook until golden brown in colour. Add green chillies and sauté along with onions. |
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Add ginger-garlic paste, stir fry for a minute. |
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Add tomatoes and stir. Add half a cup of water, cover and cook. |
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Add coriander powder, turmeric powder and mix. Cook on high heat for five minute. |
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Add fried cauliflower and mix well. Add salt and kasoori methi powder and curd mix well. |
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Cook for five to seven minutes and serve hot. |
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| Variation |
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You can prepare aloo methi in the same way by using potatoes in place of cauliflower. |
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You can prepare gobi simlamirch by using shredded capsicum (1 medium size) in place of methi |
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You can make use of 1tsp dry mango powder in place of curd. |
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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 |
84.3 |
2.4 |
6.3 |
5.4 |
108.19 |
54.0 |
59.6 |
1.2 |
42.5 |
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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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