Orissa Recipes
 
Lau besara (Louki)  
   
Serves 3

Ingredients
1 small louki (lau) peeled and cut into small pieces 1 potato cut into small pieces
2 green chillies chopped into pieces 5-6 vadi(optional)
1 tsp punch-phutana 3tsp mustard paste
1/2 tsp garlic paste(1 clove finely crushed Garlic) 1/4 tsp turmeric powder
2 tsp of oil Salt to taste
Some coriander leaves  

Method
Boil louki and potato in water properly. Heat a fry pan in medium heat and then add the oil and fry the vadi for 5 mins and keep aside. add mustard and garlic paste.Cook them for 7-8 mins with turmeric, salt and little bit of water. Allow them cook. Heat a fry pan in medium heat and then add the oil. Add the punch-phutana and let them splutter. Then add green chillies and mix it and fry. Add them the besar in step 4. Add the cut coriander leaves and serve

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 66 Carotene ( μg ) 9.83
Protein (g) 1.53 Vitamin C  (mg) 2.83
Carbohydrate (g) 7.2 Mg  (mg) 35.73
Fat (g) 3.62 Na  (mg) 3.33
Fibre (g) 1.38 K  (mg) 113.67
Minerals (g) 0.38 Mn  (mg) 0.12
Calcium  (mg) 17.67 Zn  (mg) 0.33
Phosphorus  (mg) 48.5 Cr  (mg) 0.041
Iron  (mg) 0.54