Nutrient information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
75 | 2.2 | 5.6 | 4.7 |
5-6 katoris
20 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal,1800 kcal; you can consume: 1 katori
- If you are prescribed 2000 kcal, you can consume: 1.5 katoris
- 4 cups round gourd (tinda), diced
- 1 medium tomato, finely chopped
- 1 medium onion, finely chopped
- 4 cloves garlic, finely chopped
- 2 whole green chillies, thinly sliced (optional)
- 4 tsps mustard oil
Dry Spices
- ½ tsp cumin seeds
- ½ tsp mustard seeds
- ¼ tsp turmeric powder
- Use minimal amount of salt
- Thoroughly wash tinda, tomatoes, and green chillies.
- Peel and chop the onion and garlic, then slice the green chillies. Now, dice the tinda into medium-sized pieces.
- Heat oil in a pan, add mustard seeds and cumin seeds and let them splutter.
- Add onion, garlic and green chillies. Sauté for a few minutes until it is transparent.
- Add turmeric powder and salt. Stir well.
- Then add tomatoes and sauté for a few minutes.
- Cover the pan with a lid and cook over low heat for 15 to 20 minutes, until the tinda is soft but not mushy. To avoid sticking, add a little water if necessary.
- Serve hot with multigrain roti.