Tamil Nadu Recipes
 
Bottleground Kootu  
   
Serves 2

Ingredients

Bottlegourd 2 cups cut into small pieces

Split black gram 1 tspn

Whole red chillies 2 nos

Onions 1 no chopped

Mustard seeds 1 tspn

Curry leaves 1/2 sprig

Turmeric powder 1/4 tspn

Salt use as required

Refined oil 3 tbspns

 Garlic 2 flakes chopped

Method
Heat the oil in a pan. Add the mustard seeds. When they crackle add the onions and the split black gram. Fry over a medium flame for 3 minutes. Add the bottlegourd, red chillies, garlic, salt and the turmeric powder. Fry over a medium flame for 5 minutes stirring constantly. a little water and cook till the vegetables are cooked and the mixture is dry. Remove from the flame and serve hot For 2.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 242 Carotene ( μg) 0.0
Protein (g) 1.8575 Vitamin C (mg) 2.75
Carbohydrate (g) 7.52 Mg  (mg) 31.775
Fat (g) 22.828 Na  (mg) 2.8
Fibre (g) 1.47 K  (mg) 118.75
Minerals (g) 0.425 Mn  (mg) 0.1265
Calcium  (mg) 30.475 Zn  (mg) 0.3708
Phosphorus  (mg) 67.25 Cr  (mg) 0.049
Iron  (mg) 0.56    

Modification
Reduce the amount of oil used for preparation.

Ingredients

Bottlegourd 2 cups cut into small pieces

Split black gram 1 tspn

Onions 1 no chopped

Whole red chillies 2 nos

Curry leaves 1/2 sprig

Mustard seeds 1 tspn

Salt use as required

Turmeric powder 1/4 tspn

Garlic 2 flakes chopped

  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 107
Protein (g) 1.83
Carbohydrate (g) 7.52
Fat (g) 7.83
Fibre (g) 1.47
Minerals (g) 0.425