Spicy Pan Fried Potato

Spicy Pan Fried Potato

When we think of potato fry, first thing that comes to our mind is finger shaped French fries such as those served in the hamburger outlets. Potatoes are also cut into thicker wedges and fried. These will be little softer than the French fries. Sometimes potatoes are sliced thinly to be fried as chips. Mostly pepper and salt are the seasoning used to fry potatoes.

Potato

One hundred grams of potato contains 75 grams of water, 17.47 grams of starch, 2 grams of protein and a trace amount of fat of 0.1 gram. It contains many vitamins such as B1, B2, B3, B5, B6, B9 and many phytochemicals, like carotenoids and natural phenols.

Today I am going to cut the potatoes into small cubes and season with chili powder, pepper and salt. This will not be suitable for small children and those who cannot take spicy hot food.

                                     Recipe summary
                                               For
                              Spicy Pan Fried Potato

Preparation time: 50 minutes

Cooking time: 15 minutes

Serves: 2

1. Wash and peel 2 large potatoes and slice into ½ inch cubes.

Ingredients for marination

2. Add ¼ teaspoon turmeric powder, 1 teaspoon chili powder, ¼ teaspoon powder black pepper powder and ½ teaspoon salt and leave it in the fridge to marinate for about 30 minutes.



3. Drain the excess water. Salt will make the potato to shed water. Mix well to coat the potato pieces with the spices.

Spicy Pan Fried Potato

4. Heat a saucepan and add 4 table spoon vegetable oil. When the oil is hot add the marinated potato pieces. Reduce the heat and fry in low heat for about 10 minutes or until the potato pieces become slightly dark brown and cooked.

Fried potato can be consumed as a snack or served as a side dish. It is ideal with a glass of chilled beer. You can also eat with rice.

Spicy Pan Fried Potato is ready.
                                  

                     Recipe follows in detail with pictures.

Preparation time: 50 minutes

Cooking time: 15 minutes

Serves: 2

                  
Ingredients

Main

2 Large potatoes

Ingredients for marination

Others
1 teaspoon chili powder

¼ teaspoon turmeric powder

¼ teaspoon powder black pepper powder

½ teaspoon salt

4 table spoon vegetable oil

Preparation

Wash and peel potato and slice into ½ inch cubes.

Potato sliced

Add turmeric, chili powder pepper powder and salt and leave it in the fridge to marinate for about 30 minutes.

Potato marinated

Drain the excess water. Salt will make the potato to shed water. Mix well to coat the potato pieces with the spices.

Method

Heat a saucepan and add oil. When the oil is hot add the marinated potato pieces. Reduce the heat and fry in low heat for about 10 minutes or until the potato pieces become slightly dark brown and cooked.

Switch off the heat and fried potato is ready.

Fried potato can be consumed as a snack or served as a side dish. It is ideal with a glass of chilled beer. You can also eat with rice.


Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.

Green Tomato Curry

Green Tomato Curry

When we say tomato our mind gives us a picture of smooth, shiny skinned bright  and glowing red tomato. Ripe red tomato is added to pizzas, chicken curry, fish curry,  salads, soups, hamburgers etc. It is added to give colour and taste. But most of us rarely see green tomato which looks like green apple. When we buy green tomato

we just leave it either outside or in the fridge it will ripen in a few days. When the green tomato ripens it will take the bright red color. 
We don't want to let the tomato ripe. We are using only unripe tomato for this recipe.
I am going to introduce you to the unripe tomato sour curry. This is really a very nice curry to eat with rice.

Green tomato

                              Recipe summary
                                        For
                           Green Tomato Curry

Preparation time: 20 minutes

Cooking time: 30 minutes

Serves: 4

Green tomato

1. Wash and cut 1 kg tomato lengthwise.


2. Heat 2 tbsp oil in a pan.  

3. Add one dry chilly cut into two and fry for a minute. 


4. Add 2 onions chopped and fry till it becomes translucent. 

5. Add 4 cloves of garlic chopped.

6. Add ¼ inch ginger cut fine.

Ingredients

7. Add 10 curry leaves cut fine and fry for two minutes.  

8. Add tomatoes and stir.

9. Add water up to cover the tomatoes in the pan.

Green Tomato Curry

10. Add 1 tbsp curry powder and ¼ tsp pepper powder. Stir and cover the pan. Bring to a boil and lower the heat. 



11. It should be ready in 15 minutes. If you cook too long the tomato will become soggy. Once it is done add ¼ cup coconut milk. Let in simmer for ten minutes. Now the curry is ready. You will see chunky pieces. 




Green Tomato Curry is ready.
                                  

                   Recipe follows in detail with pictures.

Preparation time: 20 minutes

Cooking time: 30 minutes

Serves: 4

Ingredients

 Ingredients
Main
1 kg Tomato
Others
2 Onions

4 clove garlic

¼ inch ginger

10 curry leaves

TOMATO CURRY IN THE WOK

 ¼ tsp pepper powder

 1 tbsp curry powder

 1 dry chilly cut into 2

 1 green chilly

 2 tbsp oil

 ¼ cup coconut milk

                                        

 Method

                Wash and cut tomato lengthwise. Chop onion, chilly, garlic, ginger and curry leaves.

Sliced tomato

               Heat oil in a pan.  Add dry chilly and fry for a minute. Add onion and fry till it becomes translucent. Add garlic, ginger, curry leaves and fry for two minutes.  Add the tomatoes and stir. Add water up to cover the tomatoes in the pan. Add chilly powder and pepper powder. Stir and cover the pan .Bring to a boil and lower the heat. It should be ready in 15 minutes. If you cook too long the tomato will become soggy. Once it is done add coconut milk. Let in simmer for ten minutes. Now the curry is ready. You will see chunky pieces. 
If you don’t want to fry dry chilly and onion you can leave the dry chili out and add onion along with tomato and all other ingredients except coconut milk. After it is cooked to your liking, add the coconut milk.   You can also skip chilly powder Then it will be a very mild curry.
Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.

Tomato

Tomato

Tomato can be called a fruit or vegetable. US Customs defines it as vegetable. Tomatoes are available throughout the year.  Ripe tomato can be eaten raw, cooked or made into sauces and juice. It is liked by children and adults. It is enjoyed throughout the world. While rich in flavour, it enhances the flavour of many food items. It is rich in lycopene which is considered to be beneficial to chronic ailments such as cancer and cardiovascular diseases.  It is a favourite amongst weight watchers because of its low calorie content.

Cherry tomatoes

Tomatoes are well known for their outstanding antioxidant content.  They alkalize our system.

There are literally hundreds of different tomato varieties. We normally choose our favourite varieties based on their flavour, texture, and appearance.

Surprisingly, there is not much of a difference between conventionally grown and organically grown tomatoes. The following four varieties of tomatoes seem to have a higher average antioxidant capacity regardless of whether they were grown conventionally or organically: New Girl, Jet Star, Fantastic, and First Lady.

Cherry tomatoes are small, round, cherry-sized fruits.


Estimated Glycemic Load of Tomatoes
• ½ cup chopped tomatoes: 1
• 1 tomato, 3 inches in diameter (6.5 oz): 2
• 1 medium cherry tomato (about ½ ounce): 0
• 1 medium plum tomato (about 2 oz): 1

Tomatoes are a treasure house of antioxidants. In terms of conventional antioxidants, tomatoes give an abundance of vitamin C and beta-carotene; a very good amount of the mineral manganese; and a good amount of vitamin E.

In terms of phytonutrients, tomatoes are exceptionally good in the following:
Flavonones, Flavonols, Hydroxycinnamic acids, Carotenoids, Glycosides and Fatty acid derivatives.

Tomatoes will retain their flavour and ripen correctly at room temperature. Once they are ripe, use within 3 days or refrigerate.

Tomato is available fresh - ripe and unripe, sauces, ketchup, paste, puree and sun dried. To remove the skin from tomato blanch it for 2 minutes and the cool it under running cold water. The skin will then be easy to remove.  Sun dried tomatoes are extremely rich in flavour and are available salted and unsalted.

Tomato seeds cannot be digested and pass straight through our intestines. Fresh tomatoes can be added to salads, sandwiches or as garnishes to a main meal. Tomato sauces or ketchups are very popular with many kinds of food, such as pizza, spaghetti, various stews, soups and chillies.

Allergic reactions to tomatoes may sometimes occur with symptoms like skin and itching eyes, runny nose, gastrointestinal disturbances like pain abdomen, vomiting and diarrhoea.

Tomato

Nutrition facts

Fried mackerel curry

Fried mackerel curry

                                  Recipe summary
                                           For
                               Fried mackerel curry

1.Wash and dry the mackerel. We are not going to use the tomato sauce or oil in the can.

Ingredients

2. Shred the mackerel pieces into small chunks. Mix 1 tsp chilly powder, 1/4 tsp turmeric powder, 1/4 tsp pepper powder and ½ tsp salt to mackerel pieces and set aside.

3. Heat 2 tbsp oil in a large saucepan or wok.

4. Add 1 onion sliced lengthwise and fry in low heat for 10 minutes.

Fried mackerel curry

5. Add 3 cloves of garlic finely chopped and 1 red chili (or 1 green chili) sliced thin, 5 curry leaves chopped fine  and fry for 2 minutes.

6. Add 1 sliced  tomato and fry for 5 minutes.

7. Add 1 can shredded spicy mackerel and fry for 7 minutes. Gently stir a couple of times.

8. Add 20 grams tamarind juice and cook for 3 minutes.

9.Take off the heat. It is best served with bread. It can also be served with rice. It is a spicy delicious curry

Fried mackerel curry is ready. 
                                  

                    Recipe follows in detail with pictures.

Preparation time: 10 minutes

Cooking time: 35 minutes.

Serves: 3

Shredded mackerel

Ingredients

Main

1 Can mackerel
Others

1 tomato sliced lengthwise

5 curry leaves chopped fine
1 tsp chilly powder.
1/4 tsp turmeric powder
1/4 tsp pepper powder

1 red chili (or 1 green chili) sliced thin.

3 cloves of garlic finely chopped

1 onion sliced lengthwise

20 grams tamarind juice

2 tablespoon of vegetable oil

½ teaspoon salt

Preparation

Ingredients for Fried mackerel curry

1.     Wash and dry the mackerel. We are not going to use the tomato sauce or oil in the can.

2.     Shred the mackerel pieces into small chunks. Mix chilly powder,turmeric powder, pepper powder and salt to mackerel pieces and set aside.

Method

1.     Heat the oil in a large saucepan or wok.

2.     Add onion and fry in low heat for 10 minutes.

3.     Add garlic and chili, curry leaves  and fry for 2 minutes.

4.     Add tomato and fry for 5 minutes.

5.     Add shredded spicy mackerel and fry for 7 minutes. Gently stir a couple of times.

6.     Add tamarind juice and cook for 3 minutes.

7.     Take off the heat and fried fish is ready for consumption.

It is best served with bread. It can also be served with rice.

Tip

You can substitute five curry leaves with one bay leaf one basil leaf or one lime leaf or a pinch of lime or lemon zest. Dried curry leaves or curry leaves powder can also be used in place of fresh curry leaves. This curry is ideal with bread.

Nutrition data for this recipe

Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.

Avocado and Canned fish salad

Avocado and Canned fish salad    

                                  Recipe summary     
                                           For
                         Avocado and Canned fish salad

Preparation time: 25 minutes

Cooking time: 0

Serves: 4

1. Wash the fish slices in the can. We will not use any sauce or oil in the can.

Ingredients

2. Shred the fish into small chunks

3. Cut 2 avocados into half. Remove the seed and peel the skin. Slice the avocado into ½ inch pieces

Avocado and Canned fish salad

4. In a large bowl mix avocado, mackerel pieces, 1 onion chopped fine, 1 tomato chopped into small pieces, 1 red and 1 green chili seeded and sliced into small pieces

Mix well and squeeze ½ lemon juice and add ½ teaspoon salt and 1 pinch pepper to taste. Taste and adjust seasoning.

Serve immediately or keep in the refrigerator.





Avocado and Canned fish salad is ready.
                                  

                 Recipe follows in detail with pictures.

Preparation time: 25 minutes

Cooking time: 0

Serves: 4

Ingredients
Main
2 Avocados

1 can mackerel
Others

1 red chili seeded and sliced into small pieces

1 onion chopped fine

1 tomato chopped into small pieces

½ lemon

½ teaspoon salt to taste

Ingredients for Avocado and Canned fish salad

1 pinch pepper to taste

Preparation

Wash the fish slices in the can. We will not use any sauce or oil in the can.

Shred the fish into small chunks

Mackerel chunks

Cut the avocado into half. Remove the seed and peel the skin. Slice the avocado into ½ inch pieces.

Method

Avocado

In a large bowl mix avocado, mackerel pieces, onion, tomato, red and green chili.

Mix well and squeeze the lemon  juice and add salt and pepper. Taste and adjust seasoning.

Serve immediately or keep in the refrigerator.

Avocado and Canned fish salad

This salad can be served as a starter or as a side dish for a main meal. It can be consumed on its own as a snack. It will be very nice with baguette.

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.

Broccoli Stir-fry

Broccoli Stir-fry

Broccoli

Broccoli

Broccoli belongs to cabbage family and is believed to have originated in Italy some 2000 years ago. It looks very much like cauliflower which is of a different cultivar belonging to the same species. Broccoli is well known for its Vitamin C and dietary fibre content. It modulates immune system because of its anti-bacterial, anti-fungal and anti-cancer properties. Human body synthesizes glucoraphanin found in broccoli into compounds that can prevent cancer. Broccoli is mentioned in one of the American Cancer Society’s web pages. However the anti-cancer compound known as sulforaphane found in broccoli loses its effectiveness when the vegetable is cooked.

Broccoli is also found to be helpful in problems concerning arthritis, heart, eyes and skin. It also has anti-aging properties along with its content of nutrition such as potassium, calcium, protein and vitamin C

Broccoli is often boiled or steamed, but it is best consumed raw. Better still is consuming raw broccoli sprouts.  According to John Hopkins University broccoli sprouts contain 20 to 50 times more chemo-protective compounds than what is found in the mature heads and therefore they offer a dietary solution to chemically reducing cancer risk.

Broccoli is very low in calories with just 34 cal per 100 g. It is rich in dietary fiber, minerals, vitamins, and anti-oxidants.

Fresh Broccoli has many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin. These nutrients protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.

Every 100g of broccoli contains 89.2 mg of vitamin-C and  623 IU or 21 % of recommended daily levels of vitamin-A.

Together with other pro-vitamins like beta-carotene, alpha-carotene, and zeaxanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for vision and helps prevent from muscular degeneration of retina in the elderly population.

It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Fresh broccoli heads are an excellent source of folates; contains about 63 mcg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception and pregnancy helps prevent neural tube defects in the offspring.

Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.

This flower vegetable is also rich source of other vitamin-K and B-complex group of vitamins like Niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and riboflavin. The flower heads also have some amount omega-3 fatty acids.

                                   Recipe summary
                                             For
                                   Broccoli stir fry

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

 1. Wash and soak 300 grams broccoli in salt water for 15 minutes. Drain and wash.  Cut broccoli into small florets.

Broccoli

2.     Remove any hard stem from 200 grams Shitake mushroom and slice thinly.



3. Heat 2 tablespoon of olive oil in a large saucepan or a wok. Add ½ teaspoon cumin seed fry till it gives aroma

Ingredients

4. Add 1 onion sliced lengthwise and fry in medium heat for about 10 minutes or till the onions become translucent. Adding a pinch of salt hastens the release of water from the onion and reduces cooking time.

Ingredients

5. Add 1 green chilly sliced length wise into thin strips.

6. Add 1 tomato chopped into small pieces and fry for about 3 minutes.

Broccoli stir fry

7. Add 10 grams ginger chopped fine, 3 cloves garlic chopped fine, 50 grams red capsicum sliced length wise into thin strips, and 25 grams green capsicum sliced length wise into thin strips and  fry for one minute.

8. Add mushroom, 3 tablespoons of water, 1/8 teaspoon ofpepper and 1 teaspoon salt and continue to cook for another 4 minutes. 

9. Add broccoli pieces and fry for another 2 minutes.

10. Take off the heat and stir-fried broccoli is ready.

Stir-fried broccoli can be served as a main dish or consumed with rice or bread.

Broccoli Stir-fry is ready.

                                  

                    Recipe follows in detail with pictures.

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients for broccoli stir fry

Ingredients

Main

300 grams broccoli

200 grams Shitake mushroom
Others

1 tomato chopped into small pieces

50 grams red capsicum sliced length wise into thin strips

25 grams green capsicum sliced length wise into thin strips
1 green chilly sliced length wise into thin strips

3 cloves garlic chopped fine

1 onion sliced lengthwise

10 grams ginger chopped fine

½ teaspoon of cumin seed

2 tablespoon of olive oil

Ingredients for broccoli stir fry

3 tablespoons of water

1 teaspoon salt
1/8 teaspoon of pepper

Preparation:

1.     Wash and soak broccoli in salt water for 15 minutes. Drain and wash.  Cut broccoli into small florets.

2.     Remove any hard stem from the mushroom and slice thinly.

Method

    Heat vegetable oil in a large saucepan or a wok. Add cumin seed fry till it gives aroma

2.     Add onion slices and fry in medium heat for about 10 minutes or till the onions become translucent. Adding a pinch of salt hastens the release of water from the onion and reduces cooking time.

3.     Add tomato and fry for about 3 minutes.

4.     Add ginger, garlic, red and green capsicum and fry for one minute.

5.     Add mushroom, water, pepper and salt and continue to cook for another 4 minutes.  Add broccoli pieces and fry for another 2 minutes.

7.     Take off the heat and stir-fried broccoli is ready.

Stir-fried broccoli can be served as a main dish or consumed with rice or bread.

Broccoli Stir-fry is being cooked

1.    

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.