Tamil Nadu Recipes
 
Upma  
   
Serves 3

Ingredients
1 cup sooji 2 cups water
2 green chilies

1 onion

1/3 cup peas

2tblsp ghee

1/4 tspn cumin seeds

1/4 tspn mustard seeds

1/4 tspn ginger (chopped)

8 cashewnuts

Few curry leaves

Salt to taste


Method

Rub 1 tblspn of ghee into the sooji. Roast on Microwave High for 2min. Take a casserole, place the remaining ghee, mustard and cuminseeds, cashew, curryleaves. Cook on Microwave High for 3min. Add onions, ginger, chopped greed chill, cook on Microwave High for 3 min. Add the roasted sooji, salt and water. Stir well cook on Microwave High, covered for 10 min. Serve with pickle

NUTRIENT COMPOSITION PER SERVING


MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 253 Carotene ( µg) 71.3
Protein (g) 5.45 Vitamin C  (mg) 2.73
Carbohydrate (g) 29.49 Mg  (mg) 23.52
Fat (g) 12.64 Na  (mg) 8.45
Fibre (g) 0.632 K  (mg) 56.73
Minerals (g) 0.27 Mn  (mg) 0.10
Calcium  (mg) 17.65 Zn  (mg) 0.37
Phosphorus  (mg) 78.73 Cr  (mg) 0.01
Iron  (mg) 1.07    

Modification

Add more vegetables like peas, carrots, tomatoes etc to the upma