Tamil Nadu Recipes
 
Capsicum Rice  
   
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