Tamil Nadu Recipes

Click to View Map Keerai Macial       Serves 3 Ingredients Onions - 2 (medium sized) Tender brinjal -2 or 3 Finely chopped greens - 3 cups (Amaranth leaves) Tamarind extract -little Green chillies - 8 Salt - as per paste Raw mango - '/2 (sour, green) Tomato - 1 (optional) Red chilli powder - 1/2 tsp   For Seasoning Oil - 2 tsps. black gram dhal Mustard seeds bengal gram dhal Method Scrape outer skin and cut mango into fine pieces. Mince green chillies.Cut all the vegetables and keerai into very fine pieces. Mix everything in a vessel, add salt, sugar, red chilli powder tamarind extract and pressure cook for 7 to 10 minutes.When it is cooked, mash well and heat again for few minutes.Heat little oil, add seasoning and pour over cooked mashed keerai and mix well. Keerai macial form as a tasty side dish or can be mixed with rice and taken. NUTRIENT COMPOSITION PER SERVING MACRONUTRIENTS MICRONUTRIENTS Energy (Kcal) 102 Carotene ( μg) 3666.92 Protein (g) 6.71 Vitamin C  (mg) 6.2 Carbohydrate (g) 17.13 Mg  (mg) 24.77 Fat (g) 0.73 Na  (mg) 8.25 Fibre (g) 3.17 K  (mg) 124.7 Minerals (g) 4.82 Mn  (mg) 0.22 Calcium  (mg) 363.2 Zn  (mg) 0.32 Phosphorus  (mg) 115.23 Cr  (mg) 0.02 Iron  (mg) 19.51