Side Dishes

Beans & carrot fry

Ingredients

beans  chopped  - 1 cup
carrots chopped - 1/2 cup
onions chopped - 2 tbsp
garlic crushed   - 2 no's
green chillies chopped - 1 
coriander powder - 1/2 tsp
salt as per taste.

For seasoning

cooking oil  - 1 tbsp
mustard seeds - 1/2 tsp
jeera seeds   - 1/2 tsp
urad dal     - 1/4 tsp
chana dal  - 1/4 tsp
 hing        - 1/4 tsp
curry leaves  - 1 string

Method

1. Put a pan on the flame heat oil add items as mentioned in the seasoning crackle it .
2.Add garlic  fry it & add onions,green chillies, beans,carrots fry it for 2 min.,close the lid cook in low flame for 2 min.,
3. Now add 3 tbsp water fry it close the lid for 3 min.,
4.Open the lid fry it till it gets dry remove from the flame sprinkle coriander powder mix it and close the lid till this dish served.
5. Serve with sambar with steamed rice as a side dish.

Notes:

We can change as per spicy add green chillies.

Health benefits about beans

• They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
   
• In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
   
• Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age-related macular disease (ARMD) in the elderly.
   
• Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
   
  
  • They are very rich source of dietary fiber (9% per100g RDA) which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colo
    
    • Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat. Nevertheless, the lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.  
    • The soluble fiber slows down the metabolism of carbohydrates which, in turn, regulates the blood sugar levels and prevents a sudden jump in blood sugar levels after meals. It is good for diabetic people, those with insulin resistance.
     courtesy by:
     www.nutrition-and-you
     .
    
    

Brinjal sweet potato curry

Ingredients

sweet potatoes cubes - 1 cup
brinjal cubes        -1/2 cup
cluster beans        - 1/4 cup
onions chopped       -1/2 cup
ginger & garlic paste               - 1 tsp
red chilli powder                    - 1 tsp
coriander powder                   - 2 tsp
turmeric powder                   - 1/4 tsp
salt as per taste

Tempering

cooking oil  - 1 tbsp
mustard seeds - 1/2 tsp
jeera            - 1 tsp
curry leaves  - 1 string
coriander leaves - 1/4 cup

Method

• Put the pressure cooker on the flame pour oil add items as mentioned in the tempering except coriander leaves.let it crackle.
•  Add onions,fry it till it turns pink & add ginger &garlic paste to it.
• Now put all vegetables fry it for a while then add all powders mix it well .
• Add little water and close the lid.
• Wait for 1 whistle and remove from the flame.
• Garnish with coriander leaves.
• Serve with sambar rice,rotis.

 







BANANA FRY

Ingredients:

Haldi                     -1/4 tsp
Cooking oil               -2 tbsp
Banana chopped            -2 cups
Onions chopped            -1/4 cup
Garlic  crushed           -2 no's
Green chillies            -2 no's
Coriander powder          -1/2 tsp
Coriander leaves chopped  -2 tbsp
Salt as per taste

FOR SEASONING

Mustard seeds   -1/4 tsp
Urad Dal        -1/4 tsp
Jeera/cumin     -1/4 tsp
Curry leaves    -1 string
Asafoetida  a pinch

Method:

• Take a pan  heat it and put oil add  seasoning items as mentioned crackle comes.
• Add garlic,onions , green chillies fry it for 2 min.
• Now add banana,haldi,salt fry it then sprinkle water a fist full fry it and close the lid for 5 min.
• Open the lid banana pieces get soft when we press it if not get soft cook for 3 min more.
• Dish out the dish and sprinkle coriander leaves.It goes well with sambar rice,rasam or as desired combination.

Fish fry

Ingredients

fish pieces    - 4 no's 

red chilli powder-  1 tsp

turmeric powder - 1/4 tsp

coriander powder - 1 tsp

ginger&garlic paste - 1 tsp 

flour (ALPF)  - 1 tsp

Curry leaves  - 1 string

cooking oil for frying

salt as per taste.

Method

clean the fish  pieces keep it aside .

now take a bowl add red chilli pow.,Cori.,pow.,turmeric,ginger&garlic paste,oil(1 tsp),

flour mix it well like a paste .

if the flour is very thick add little water to that paste.

marinate this paste to the  fish pieces keep it aside for 1/2 hr. 

now  shallow fry this fish pieces till fried while frying the pieces add curry leaves on the fish pieces gives good flavour to the pieces.