Kerala Recipes

Click to View Map 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