2008/10/26

KEERAI PORIYAL

EAT THEM DAILY Make greens a regular item on the table

NUTITIONAL VALUES ABOUT KEERAI :


The protein content is quite high and its quality is good. They are mostly rich sources of carotene (precursor of vitamin A), vitamin C and vitamin B, especially folic acid. Greens are good sources of calcium and iron. Their nutritional value is 20 times more than in other veggies. Keerai is a valuable source of nutrients. Keerai is rich in iron, calcium, vitamin A, anti-oxidants and veg proteins.



Sending this recipe to Divya's Diet Foods Event :)

Here comes the recipe,





INGREDIENTS:


Greens - 2 cups (finely chopped)
Red Chillies - 2
Onion -10 nos( small)
Mustard Seeds - 1/2 tsp
urad dal - 1/2 tsp
Salt to taste
Grated coconut - 3 tsp
Gingelly oil - 2 tsp


METHOD OF PREPARATION:


1) Heat 1 tsp of oil in a kadai, once hot add mustard seeds ,urad dal.When it
splutters,add red chillies and fry for a few seconds.
2) Then, add the onions and saute for a few minutes.
3) Then, add the greens. Cover kadai with a lid.Allow the greens to cook without any water and wait it shrinks in volume.
4) Then sprinkle a little water.Again cover with the lid,allow to cook until all the water has drained out.
5) Then add grated coconut and fry for a minute.Then add salt and a spoon of oil and saute for a minute, before removing from flame.Cook this recipe in a medium flame.

9 comments :

Athisaya said...

Hey thanks for sending this recipe for the diet food event..

Mahimaa's kitchen said...

good one Shama

Sukanya Ramkumar said...

This sounds to be healthy. Nice recipe...

Wish u a happy Diwali!!!

anudivya said...

Wish you a very happy Deepavali. Love spinach...

Vidhya said...

Wish you and your family a very happy diwali Shama

Sireesha said...

WISHING YOU AND YOUR FAMILY A VERY HAPPY & PROSPEROUS DIWALI SHAMA.....

Ramya Vijaykumar said...

Authentic and ofcourse healthy... I kinda miss all the varieties of spinach that we gat back home... Happy Diwali to you and your family...

Usha said...

Sounds like a healthy recipe...good one :-)

Indranee said...

Thnaks a ton for your lovely comments Shama! Love your blog and the recipes! Wish you a very Happy Deepavali!