Kerala Recipes
 
kottayam Style "Oletherachi "(Beef fry)  
   
Serves 6

Ingredients
Beef  1 kg Shredded onions100 gram
Green chilies 5(split)

Ginger - 25 grams
Garlic - 25 grams(chopped) Tomatoes - 2(cut)
Bay leaves - 3(Vazana Ela) Cinnamon stick - 1 inch ((Karuva Patta)
Cardamom - 5 - (Elakka) Cloves - 4(Grampu)
Fennel(Perum Jeerakam) - 2 teaspoonful Black pepper seeds - 10
Turmeric powder - half teaspoonful Coconut oil - 1 cup
Fresh coconut half - Sliced in to small pieces called 'kothu' Curry leaves - 4 stems
1/4 lemon (juice from) Salt as necessary
Powdered black pepper 1 teas spoonful  

Method
First prepare 'GHARA MASALA'.This is made by grinding bay leaves, cardamom, cloves, black pepper seeds and fennel. Now cook the beef with all the other ingredients plus 'ghara masala' in water. Add salt as required. Continue cooking in low heat until almost dry but cooked. Set this aside. Heat the coconut oil in a frying pan. Add a pinch of mustard seeds and allow them to break in the hot oil. Add more chopped onions and brown. Add curry leaves and coconut 'kothu' and brown. To this add the previously prepared beef and powdered black pepper one teaspoonful. stir in gentle heat until dark.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 881 Carotene( µg ) 91.54
Protein (g) 133.3 Vitamin C  (mg) 1.83
Carbohydrate (g) 6.38 Mg  (mg) 33.6
Fat (g) 35.84 Na  (mg) 2.82
Fibre (g) 1.89 K  (mg) 45.5
Minerals (g) 3.1 Mn  (mg) 0.48
Calcium  (mg) 143.9 Zn  (mg) 0.37
Phosphorus  (mg) 584.03 Cr  (mg) 0.03
Iron  (mg) 32.23    

Modification
Use beef muscle instead of beef meat
Reduce oil

Ingredients
Beef  muscle 1 kg Shredded onions100 gram
Green chilies 5(split)

Ginger - 25 grams
Garlic - 25 grams(chopped) Tomatoes - 2(cut)
Bay leaves - 3(Vazana Ela) Cinnamon stick - 1 inch ((Karuva Patta)
Cardamom - 5 - (Elakka) Cloves - 4(Grampu)
Fennel(Perum Jeerakam) - 2 teaspoonful Black pepper seeds - 10
Turmeric powder - half teaspoonful Coconut oil-3 tbs
Fresh coconut half -liced in to small pieces called 'kothu' Curry leaves-4 stems
1/4 lemon (juice from) Salt as necessary
Powdered black pepper 1 teas spoonful  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 305
Protein (g) 38.92
Carbohydrate (g) 6.05
Fat (g) 13.84
Fibre (g) 1.06
Minerals (g) 2.09