West Bengal Recipes
 
Bengali Crab Curry  
   
Serves 4

Ingredients

15 oz whole crab

5 cloves garlic

2 big potatoes

1 medium sized tomato

2 onions

2 tsp jeera powder

2 cloves

1 tsp red chili powder

2 cardamom

2 tsp salt

0.5 inch stick of cinnamon

1 tsp sugar

3 inches ginger

2 tbs mustard oil


Method
Clean the crab. Mince the ginger and garlic into a paste. Chop onions fine. Peel and chop potatoes, and wash 'em. Heat the oil. Put in cardamom, cloves and cinnamon and fry for a minute. Put in the crabs and fry at high temperature. It will splutter and fume-- do not lose nerve. When crabs are fried, take them out and put them aside. This should take 3-4 minutes of frying at high temperature, at most 5 minutes.
Fry the potatoes for 2 minutes. Add the minced onions. Fry till the onions are well done. Put in the ginger and garlic paste and cook for a minute-- the aroma of ginger and garlic should be apparent. Now put in the chopped tomatoes. Add jeera, chili, salt and sugar. Fry, occasionally adding water to prevent burning until the oil seperates. Put the crab back in and mix well. Add water enough to drown the mixture and boil for 15 minutes.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 391 Carotene  ( μg ) 142.31
Protein (g) 18.5 Vitamin C  (mg) 9.13
Carbohydrate (g) 28.53 Mg  (mg) 44.09
Fat (g) 22.7 Na  (mg) 9.24
Fibre (g) 0.77 K  (mg) 159.83
Minerals (g) 7.48 Mn  (mg) 0.37
Calcium  (mg) 2456.73 Zn  (mg) 0.52
Phosphorus  (mg) 431.3 Cr  (mg) 0.009
Iron  (mg) 0.83    

Modification
Use crab muscle instead of whole crab

Ingredients

15 oz Carb muscle

5 cloves garlic

2 big potatoes

1 medium sized tomato

2 onions

2 tsp jeera powder

2 cloves

1 tsp red chili powder

2 cardamom

2 tsp salt

0.5 inch stick of cinnamon

1 tsp sugar

3 inches ginger

mustard oil


NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 226
Protein (g) 15.03
Carbohydrate (g) 19.83
Fat (g) 9.64
Fibre (g) 0.77
Minerals (g) 5.38