Jammu kashmir Chawal Kardi

Chawal Kardi

Serves 6

Ingredients
1/2 cup mustard oil or vegetable oil 2 tsp. salt
2 tsp. fenugreek seed or cumin seed 2 cups boiling water
1 1/2 cups white, long-grain rice (not precooked) 2 cups unflavoured yoghurt - beaten smooth with fork
1 tbsp. scraped and grated ginger root,or 2-4 fresh - green chilli peppers -seeded and minced
3/4 tsp. powdered ginger fresh lime juice to taste
1 1/2 tsp. turmeric

Method

  1. In a heavy, medium - sized sauce pan, heat the oil almost to smoking. Keep the lid close by.
  2. Toss in the fenugreek seeds.
  3. Cover immediately and shake the pot over the fire until the seeds are black. Take off heat.
  4. Mix together the rice, ginger, turmeric and salt.
  5. Add 1/4 cup water and stir into the pot. Return to heat and continue stirring untill the rice and spices are well browned.
  6. Being careful of the steam, pour the hot water over the rice and simmer uncovered untill all liquid is absorbed. Do not stir.
  7. Carefully fold in the yoghurt and chillies with a fork and continue to simmer untill the yoghurt is fully absorbed. Stir as little as possible to avoid mushy rice. Just before serving sprinkle with lime juice. Tastes best with plain grilled meat.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 190 Carotene ( μg ) 25.87
Protein (g) 3.2 Vitamin C (mg) 0.33
Carbohydrate (g) 21.57 Mg (mg) 49.61
Fat (g) 10.08 Na (mg) 12.77
Fibre (g) 0.54 K (mg) 59.67
Minerals (g) 0.58 Mn (mg) 0.35
Calcium (mg) 71.67 Zn (mg) 0.50
Phosphorus (mg) 83.68 Cr (mg) 0.004
Iron (mg) 0.67

Modification

Reduce the amount of oil used.
Ingredients
1/2 cup mustard oil or vegetable oil 2 tsp. salt
2 tsp. fenugreek seed or cumin seed 2 cups boiling water
1 1/2 cups white, long-grain rice (not precooked) 2 cups unflavoured yoghurt - beaten smooth with fork
1 tbsp. scraped and grated ginger root, or 2 - 4 fresh - green chilli peppers - seeded and minced
3/4 tsp. powdered ginger fresh lime juice to taste
1 1/2 tsp. turmeric
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 160
Protein (g) 3.2
Carbohydrate (g) 21.57
Fat (g) 6.75
Fibre (g) 0.54
Minerals (g) 0.58