EAST INDIAN CUISINE

                            CURRY OCHRO

                          

Ochro should be prepared lengthways and sautee onion, pepper, garlic, ginger, tumeric and corriander. Tamarind, water and coconut milk is then added. You will then add the ochro, tomato and salt and simmer for fifteen minutes. This is best served with garlic naan.

Nutrition Facts ( Serving Size 216g): 159 Calories, with 70 from Fat
                                                             7.7g Fat, with, 3.0g being Saturated
                                                             2.5g Sugar
                                                             3.4g Protein

Daily Percentage Value: 18% Vitamin A
                                        108% Vitamin C
                                        9% Calcium
                                        14% Iron

                         CURRY EGGS AND POTATO

                                                    

Egg is fried in hot oil until golden brown, then onion and garlic, curry powder and water and cooked for a minute. Potato, tomato and salt is added and when the potato is cooked add the egg back to the pot and cook for one minute. This is best served with basmati rice.

Nutrition Facts (Serving Size 232g); 175 Calories, with 73 from Fat
                                                            8.1g Fat, with 2.0 being Saturated
                                                            1.7g Sugars
                                                            9.0g Protein

Daily Percentage Value: 11% Vitamin A
                                        46% Vitamin C
                                         5% Calcium
                                        11% Iron

                         CURRY CHATAIGNE

                                    

This is best used in Hindu Functions. Sautee curry powder and a blend of mix spices in hot oil. Add the chataigne to the pot, simmer for ten minutes, add coconut milk and cook chataigne until tender. This is best served with dosti roti.

Nutrition Facts (Serving Size 126g): 186 Calories, with 116 from Fat
                                                           12.8g Fat, with 9.8 being saturated
                                                           11.0g Sugars
                                                            2.4g Protein

Daily Percentage Value: 5% Vitamin A
                                       34% Vitamin C
                                       4% Calcium
                                       9% Iron   

             ORIENTAL CHICKEN WITH YOGURT

                                       

This is a great family dish. Fry onion, garlic, cardamom, clove, bay leaf cinnamon and sugar in hot oil. Chicken and tomatoes is then added.  Saffron, paprika, ginger and potato is added and cooked until tender. At the end yogurt is added for flavour and thickening. This is served with basmati rice.

Nutrition Facts ( Serving Size 344g): 336 Calories, with 72 from Fat
                                                            8.0g Fat, with 2.3 being Saturated
                                                            3.5g Sugars
                                                            50.8g Protein

Daily Percentage Value: 13% Vitamin A
                                        47% Vitamin C
                                        7% Calcium
                                        16% Iron                   

                                  MANGO TALKARI

                                         

Boil green mango with sugar and salt. Sautee onion, garlic, mango, anchar massala, hot pepper and brown sugar and cook until tender. This goes well with hot sadah roti.

Nutrition Facts ( Serving Size 228g): 155 Calories, with 27 from Fat
                                                            3.0g Fat, with 0.5g being Saturated
                                                            28.4g Sugars
                                                            1.4g Protein

Daily Percentage Value: 136% Vitamin A
                                        111% Vitamin C
                                        3% Calcium
                                        6% Iron