Tamil Nadu Recipes
 
Vaanghi Bhaath  
   
Serves 4

Ingredients

2 cups rice, half cooked

4 green chilies, chopped

2 onions, chopped

2 tsp ginger garlic paste

1" cinnamon stick

3 cloves

4 cardamoms

2 tsp khus khus seeds

1 lb baby eggplants

Salt to taste

4-5 tbsp ghee or butter  

Method

Mix cloves, cinnamon stick, cardamoms, khus khus seeds and fry them in little ghee until golden in color. Cool and blend them to a fine powder. Heat the remaining ghee and fry the eggplant pieces until golden brown in color. Remove from heat and keep aside. In the remaining ghee, fry the green chilies and onions until brown. Add ginger garlic paste to the onions mixture and mix well. Then add eggplant pieces along with half-cooked rice and cook until the rice gets done. Add the ground powder to the rice, mix well and garnish with coriander leaves if desired. By the same procedure, tomato bhaat can also be prepared. Substitute eggplants with tomatoes.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 421 Carotene ( μg) 200.63
Protein (g) 9.5 Vitamin C  (mg) 16.3
Carbohydrate (g) 51.5 Mg  (mg) 85.1
Fat (g) 19.7 Na  (mg) 4.4
Fibre (g) 2.91 K  (mg) 256.8
Minerals (g) 1.6 Mn  (mg) 0.71
Calcium  (mg) 114.0 Zn  (mg) 1.25
Phosphorus  (mg) 181.93 Cr  (mg) 0.02
Iron  (mg) 2.64    

Modification
Reduce the amount of fat used, preferably use oil

Ingredients

2 cups rice, half cooked

4 cardamoms

4 green chilies, chopped

2 tsp khus khus seeds

2 onions, chopped

1 lb baby eggplants
2 tsp ginger garlic paste

Salt to taste

1" cinnamon stick

3 tbsp ghee or butter

3 cloves  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 359
Protein (g) 9.49
Carbohydrate (g) 51.5
Fat (g) 12.15
Fibre (g) 2.91
Minerals (g) 1.6