The Cooking of India: Recipes

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Non-Vegetarian Menu:
How and When to Substitute Spices
How to Handle Hot Chilies
How to Buy, Open and Prepare a Coconut
DEEP FRYERS: TWO ORIENTAL VERSIONS
Masalas
Garam Masala (GROUND SPICE MIXTURE)
Indian Jaggery (Dark-Brown Sugar and Dark Molasses)
Ghee (INDIAN BUTTER OIL)
Snacks and Light Meals
Pakoras (DEEP-FRIED POTATO AND CHICK-PEA FLOUR BALLS)
Baingan Pakoras (DEEP-FRIED EGGPLANT)
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Vegetables
Rice
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Chutneys
Corom Chatni (FRESH MANGO CHUTNEY WITH HOT CHILI)
Am ki Chatni (FRESH MANGO CHUTNEY WITH COCONUT)
Adrak Chanti (FRESH GINGER CHUTNEY)
Dhanya Chatni (FRESH CORIANDER CHUTNEY)
Nariyal Chatni (COCONUT CHUTNEY)
Tamatar Chatni (COOKED TOMATO CHUTNEY)
Nimbu Chatni (DATE AND LEMON CHUTNEY)
Pudine Chatni (FRESH MINT CHUTNEY)
Imli Chatni (TAMARIND CHUTNEY)
Sweets, Deserts
A Guide to Ingredients in Indian Cooking
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Chutneys
Am ki Chatni
FRESH MANGO CHUTNEY WITH COCONUT
To make about 1 1/2 cups
2 medium-sized firm, but under ripe mangoes (each about 1 pound)
1 tablespoon peeled, finely chopped fresh coconut (caution; see page 4)
2 tablespoons finely chopped fresh coriander
1 tablespoon finely chopped fresh ginger root
1 teaspoon salt
1/8 teaspoon ground hot red pepper

   With a small, sharp knife or a vegetable parer with a rotary blade, peer the mangoes completely. Cut the flesh away from the large seed inside. Discard the seed and cut the flesh into 1/2-inch cubes.

   Place the mangoes in a serving bowl and add the coconut, coriander, ginger, salt and red pepper, tossing the ingredients gently with a spoon until they are thoroughly combined. Serve at once, or cover tightly and store in the refrigerator for no more than 8 hours before serving.


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Servings
Average Servings per Recipe is: 12
Add_RecipeNutrientData
Total Moisture: 569.8084125
Total Calorie: 426.8755
Total Protein: 5.8557225
Total Total_Fat: 4.3223575
Total Ash: 8.54489
Total Carbohydrate: 102.6941175
Total Fiber: 11.4392
Total Sugar: 92.249365
Total Calcium: 0.078693
Total Iron: 0.00130545
Total Magnesium: 0.072302
Total Phosphorus: 0.10338925
Total Potassium: 1.1870915
Total Sodium: 2.3349675
Total Zinc: 0.00070178
Total Copper: 0.00078836925
Total Manganese: 0.00053112
Total Selenium: 4.6228E-06
Total Vit_C: 0.2457849
Total Thiamin: 0.000195038
Total Riboflaven: 0.00026370775
Total Niacin: 0.00460953725
Total Panto_Acid: 0.00136242
Total Vit_B6: 0.0008204725
Total Folate_Tot: 0.2923985
Total Folic_Acid: 0
Total Food_Folate: 0.2923985
Total Folate_DFE: 0.2923985
Total CholineTot: 0.04967475
Total Vit_B12: 0
Total Vit_A: 7.4996225
Total Vit_A_RAE: 0.37430225
Total Retinol: 0
Total Alpha_Carot: 0.0612
Total Beta_Carot: 4.42854
Total Beta_Crypt: 0.085307
Total Lycopene: 0.02016
Total Lut_Zea: 0.20146325
Total Vit_E: 0.0061927175
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.034620675
Total FA_Sat: 0.002122935
Total FA_Mono: 0.0010329775
Total FA_Poly: 0.0005242925
Total Cholesterol: 0


Breakdown By Ingredients:

2 medium-sized firm, but under ripe mangoes (each about 1 pound)


Number of Grams: 672
Total Moisture: 560.8512
Total Calorie: 403.2
Protein: 5.5104
Total Fat: 2.5536
Total Ash: 2.4192
Total Carbohydrate: 100.6656
Total Fiber: 10.752
Total Sugar: 91.7952
Total Calcium: 73.92
Total Iron: 1.0752
Total Magnesium: 67.2
Total Phosphorus: 94.08
Total Potassium: 1128.96
Total Sodium: 6.72
Total Zinc: 0.6048
Total Copper: 0.74592
Total Manganese: 0.42336
Total Seleneium: 4.032
Total Vit_C: 244.608
Total Thiamin: 0.18816
Total Riboflavin: 0.25536
Total Niacin: 4.49568
Total Panto_Acid: 1.32384
Total Vit_B6: 0.79968
Total Folate_Tot: 288.96
Total Folic_Acid: 0
Total Food_Folate: 288.96
Total Folate_DFE: 288.96
Total Choline_Tot: 47.04
Total Vit_B12: 0
Total Vit_A_IU: 7271.04
Total Vit_A_RAE: 362.88
Total Retinol: 0
Total Alpha_Carot: 60.48
Total Beta_Carot: 4300.8
Total Beta_Crypt: 67.2
Total Lycopene: 20.16
Total Lut_Zea: 154.56
Total Vit_E: 6.048
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 28.224
Total FA_Sat: 0.61824
Total FA_Mono: 0.9408
Total FA_Poly: 0.47712
Total Cholesterol: 0

1 tablespoon peeled, finely chopped fresh coconut (caution; see page 4)


Number of Grams: 5
Total Moisture: 2.3495
Total Calorie: 17.7
Protein: 0.1665
Total Fat: 1.6745
Total Ash: 0.0485
Total Carbohydrate: 0.7615
Total Fiber: 0.45
Total Sugar: 0.3115
Total Calcium: 0.7
Total Iron: 0.1215
Total Magnesium: 1.6
Total Phosphorus: 5.65
Total Potassium: 17.8
Total Sodium: 1
Total Zinc: 0.055
Total Copper: 0.02175
Total Manganese: 0.075
Total Seleneium: 0.505
Total Vit_C: 0.165
Total Thiamin: 0.0033
Total Riboflavin: 0.001
Total Niacin: 0.027
Total Panto_Acid: 0.015
Total Vit_B6: 0.0027
Total Folate_Tot: 1.3
Total Folic_Acid: 0
Total Food_Folate: 1.3
Total Folate_DFE: 1.3
Total Choline_Tot: 0.6
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.012
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.01
Total FA_Sat: 1.4849
Total FA_Mono: 0.07125
Total FA_Poly: 0.0183
Total Cholesterol: 0

2 tablespoons finely chopped fresh coriander


Number of Grams: 2
Total Moisture: 1.8442
Total Calorie: 0.46
Protein: 0.0426
Total Fat: 0.0104
Total Ash: 0.0294
Total Carbohydrate: 0.0734
Total Fiber: 0.056
Total Sugar: 0.0174
Total Calcium: 1.34
Total Iron: 0.0354
Total Magnesium: 0.52
Total Phosphorus: 0.96
Total Potassium: 10.42
Total Sodium: 0.92
Total Zinc: 0.01
Total Copper: 0.0045
Total Manganese: 0.00852
Total Seleneium: 0.018
Total Vit_C: 0.54
Total Thiamin: 0.00134
Total Riboflavin: 0.00324
Total Niacin: 0.02228
Total Panto_Acid: 0.0114
Total Vit_B6: 0.00298
Total Folate_Tot: 1.24
Total Folic_Acid: 0
Total Food_Folate: 1.24
Total Folate_DFE: 1.24
Total Choline_Tot: 0.24
Total Vit_B12: 0
Total Vit_A_IU: 134.96
Total Vit_A_RAE: 6.74
Total Retinol: 0
Total Alpha_Carot: 0.72
Total Beta_Carot: 78.6
Total Beta_Crypt: 4.04
Total Lycopene: 0
Total Lut_Zea: 17.3
Total Vit_E: 0.05
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 6.2
Total FA_Sat: 0.00028
Total FA_Mono: 0.0055
Total FA_Poly: 0.0008
Total Cholesterol: 0

1 tablespoon finely chopped fresh ginger root


Number of Grams: 6
Total Moisture: 4.7334
Total Calorie: 4.8
Protein: 0.1092
Total Fat: 0.045
Total Ash: 0.0462
Total Carbohydrate: 1.0662
Total Fiber: 0.12
Total Sugar: 0.102
Total Calcium: 0.96
Total Iron: 0.036
Total Magnesium: 2.58
Total Phosphorus: 2.04
Total Potassium: 24.9
Total Sodium: 0.78
Total Zinc: 0.0204
Total Copper: 0.01356
Total Manganese: 0.01374
Total Seleneium: 0.042
Total Vit_C: 0.3
Total Thiamin: 0.0015
Total Riboflavin: 0.00204
Total Niacin: 0.045
Total Panto_Acid: 0.01218
Total Vit_B6: 0.0096
Total Folate_Tot: 0.66
Total Folic_Acid: 0
Total Food_Folate: 0.66
Total Folate_DFE: 0.66
Total Choline_Tot: 1.68
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0156
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.006
Total FA_Sat: 0.01218
Total FA_Mono: 0.00924
Total FA_Poly: 0.00924
Total Cholesterol: 0

1 teaspoon salt


Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
Total Potassium: 0.48
Total Sodium: 2325.48
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1/8 teaspoon ground hot red pepper


Number of Grams: 0.225
Total Moisture: 0.0181125
Total Calorie: 0.7155
Protein: 0.0270225
Total Fat: 0.0388575
Total Ash: 0.01359
Total Carbohydrate: 0.1274175
Total Fiber: 0.0612
Total Sugar: 0.023265
Total Calcium: 0.333
Total Iron: 0.01755
Total Magnesium: 0.342
Total Phosphorus: 0.65925
Total Potassium: 4.5315
Total Sodium: 0.0675
Total Zinc: 0.00558
Total Copper: 0.00083925
Total Manganese: 0.0045
Total Seleneium: 0.0198
Total Vit_C: 0.1719
Total Thiamin: 0.000738
Total Riboflavin: 0.00206775
Total Niacin: 0.01957725
Total Panto_Acid: 0
Total Vit_B6: 0.0055125
Total Folate_Tot: 0.2385
Total Folic_Acid: 0
Total Food_Folate: 0.2385
Total Folate_DFE: 0.2385
Total Choline_Tot: 0.11475
Total Vit_B12: 0
Total Vit_A_IU: 93.6225
Total Vit_A_RAE: 4.68225
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 49.14
Total Beta_Crypt: 14.067
Total Lycopene: 0
Total Lut_Zea: 29.60325
Total Vit_E: 0.0671175
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.180675
Total FA_Sat: 0.007335
Total FA_Mono: 0.0061875
Total FA_Poly: 0.0188325
Total Cholesterol: 0


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