Andhra Pradesh Recipes
 
Bhindi Fry (Okra Fry)  
   
Serves 4

Ingredients
kg tender okra / lady's fingers 3-4 tbsp oil

For the stuffing
Ingredients
1 tbsp coriander powder 1 tsp dry mango powder (amchoor)
1 tsp cumin powder ¼ tsp turmeric powder
1 tbsp chili powder salt to taste

Method
Wash, wipe and slit okra / lady's fingers. Mix all the ingredients listed for the stuffing. Stuff the slit lady fingers with the powder mix. Heat oil in a thick wide pan, place the stuffed vegetable in it and fry on a medium flame, turning them regularly and carefully. Fry till done and add the remaining powder mix if any. Scrape all the masala stuck to the pan with a ladle. Tastes good with rice or chapattis.
Tip :
Same recipe can be prepared in a slightly different method. Cut okra into small pieces. Fry in oil till done and sprinkle the powder mix. Fry for a while and switch off the flame.
Variation :
Add equal amount of potato pieces to the fry.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 199 Carotene  ( μg ) 113.26
Protein (g) 3.5 Vitamin C (mg) 0
Carbohydrate (g) 9.99 Mg  (mg) 75.21
Fat (g) 16.09 Na  (mg) 10.35
Fibre (g) 3.86 K  (mg) 185.75
Minerals (g) 1.27 Mn  (mg) 0.25
Calcium  (mg) 112.13 Zn  (mg) 0.65
Phosphorus  (mg) 98.62 Cr  (mg) 0.008
Iron  (mg) 0.79    

Modification
Reduce the amount of oil/ghee used for preparation.

Ingredients
½ kg tender okra / lady's fingers 3-4 tbsp oil

For the stuffing
Ingredients
1 tbsp coriander powder 1 tsp dry mango powder (amchoor)
1 tsp cumin powder ¼ tsp turmeric powder
1 tbsp chili powder salt to taste

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 131
Protein (g) 3.5
Carbohydrate (g) 9.99
Fat (g) 8.59
Fibre (g) 3.86
Minerals (g) 1.27