PALAK, METHI & CORN VEGETABLE – Calcium Rich
Recipe for Pregnant Mothers.
Calcium is a very important mineral which during pregnancy
you can’t do without. Calcium is necessary for the growth & strength of
bones.
This recipe brings together all the important sources of
calcium together – they are: fenugreek (methi), spinach (palak), & curds.
This recipe will ensure your child is born with strong & healthy bones.
Prep Time:
10min
Cooking Time:
20min
Serves:
4ppl
Ingredients:
1.
½ cup cooked sweet corn.
2.
1 cup shredded & blanched spinach.
3.
½ cup chopped fenugreek leaves.
4.
½ cup curd (dahi) (beaten).
5.
3 cardamoms (elaichi).
6.
2 cloves (lavang).
7.
1 bay leaf. (Tejpatta).
8.
1 tsp oil.
9.
Salt to taste.
For gravy:
1.
1 cup of chopped onions.
2.
1 tsp chopped garlic (lasun).
3.
1 tsp chopped ginger (adrak).
4.
¼ tsp chopped green chillies.
5.
1tbsp broken pieces of cashewnuts (kaju).
6.
2 tsp oil.
Procedure:
1.
Heat the oil in a pan, add the onions & sauté
till they turn translucent.
2.
Add the garlic, ginger, green chillies &
cashewnuts & cook for about 1 minute. Remove off the heat & keep aside
to cool.
3.
Add 2 tbsp. of water & grind in a mixer to a
fine paste.
4.
Next step is to heat the oil in another pan, add
cardamoms, cloves & bay leaf & sauté for 1 minute.
5.
Add the white gravy & curds & let it simmer
on low flame for 5 minutes or till the paste cooks.
6.
Add the corn, spinach, fenugreek & salt
& bring to boil.
7.
Serve hot.
Nutritive Values
& Benefits:
|
Energy
|
Protein
|
Carbohydrates
|
Fat
|
Calcium
|
|
113cal
|
2.9gm
|
9.9gm
|
6.5gm
|
95.7mg
|
·
Onions help to reduce high blood pressure
·
Garlic boosts immunity of the body.
·
Cashew nuts are heart friendly, reduce bad
cholesterol & increase good cholesterol. They are rick source of minerals
like Zinc, Selenium & Copper & vitamins like B1, B5, and B6.
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