Serves 3
| Ingredients |
1 cup rice |
4 or 5 capsicums |
1 lemon |
1 1/2 tbsp dry grated coconut |
1/4 tsp turmeric |
3 tbsp oil
|
For Seasoning
| 1/2 tsp mustard seeds |
1 tsp black gram |
| 2 tsp Bengal gram |
2 red chilies |
| Few curry leaves |
8-9 cashew nuts |
| 1 tbsp peanuts |
|
For Masala powder
| 6 red chilies |
1" piece cinnamon |
| 2 tsp coriander seeds |
1/2 tsp cumin seeds |
| 11/2 tsp black gram |
11/2 tsp Bengal grams |
Method
Fry the masala ingredients in a pan with 1 tsp oil till brown, remove, cool and blend to a fine powder.
Cook rice until 3/4 cooked, drain water off the rice, spread, cool and mix a tsp of oil to it and keep aside.
Heat oil in a pan, fry the seasoning seeds until they splutter. Add diced capsicum and fry till soft.
Reduce heat and add grated coconut. Fry until light brown.
Add turmeric, salt and the cooked rice. Fry for a few minutes until the rice is hot.
Squeeze lemon juice and add powdered masala. Mix well and garnish with chopped coriander leaves.
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
MICRONUTRIENTS |
| Energy (Kcal) |
403 |
Carotene ( μg) |
429.93 |
| Protein (g) |
9.88 |
Vitamin C (mg) |
1.37 |
| Carbohydrate (g) |
41.71 |
Mg (mg) |
93.93 |
| Fat (g) |
21.97 |
Na (mg) |
8.21 |
| Fibre (g) |
4.64 |
K (mg) |
152 |
| Minerals (g) |
1.95 |
Mn (mg) |
0.602 |
| Calcium (mg) |
63.37 |
Zn (mg) |
1.553 |
| Phosphorus (mg) |
201.5 |
Cr (mg) |
0.024 |
| Iron (mg) |
2.25 |
|
|
Modification
Reduce the amount of oil used for preparation
| Ingredients |
1 cup rice |
4 or 5 capsicums |
1 lemon |
1 1/2 tbsp dry grated coconut |
1/4 tsp turmeric |
2 tbsp oil
|
For Seasoning
| 1/2 tsp mustard seeds |
1 tsp black gram |
| 2 tsp Bengal gram |
2 red chilies |
| Few curry leaves |
8-9 cashew nuts |
| 1 tbsp peanuts |
|
For Masala powder
| 6 red chilies |
1" piece cinnamon |
| 2 tsp coriander seeds |
1/2 tsp cumin seeds |
| 11/2 tsp black gram |
11/2 tsp Bengal grams |
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
| Energy (Kcal) |
319 |
| Protein (g) |
8.46 |
| Carbohydrate (g) |
40.23 |
| Fat (g) |
13.84 |
| Fibre (g) |
4.55 |
| Minerals (g) |
1.79 |
|
