Prawn kozhambu

 Prawn kozhambu

Recipe

Ingredients

 Washed Medium sized prawn - 1kg.

 Tamarind - One big size  lime.

 Small onions  - 200 grams

 Garlic - 10

 Tomatoes Medium sized - 3

 Green chillies - 3

 Mustard seeds - 1 tbls 

 Fenugreek seeds - 1 tsp.

 Curry leaves - half hand full.

 Sesame Oil - 100 gms.

 Chili powder - 3 tsp

 Coriander powder - 11/2 tsp.

 Turmeric powder - 1 tsp

 Grated coconuts - 3 tbls.

 Salt - As required

Blending process:

   Blend coconut,1/4th of onions and tomato remains in the mixer

    

Procedure:

   Add oil to the pan and put Mustard seeds, fenugreek and curry leaves to it. Once mustard seeds sputter,add 3/4th of onions ,garlic and green chilis and stir the same.

   Add prawns once  onions and garlic are cooked

   Prawns should be fried until water that is oozing out  is drained.

   Squeeze tamarind,tomatoes(Tomatoe remains has to be blended with coconut) and take its juice (Juice should be concentrated).

   Add the blended mixture to the tamarind tomato juice.

   Add chili,turmeric,coriander powder and salt to the tamarind tomato juice.

   Check if sourness,spiciness and salt is perfect.If not please add required powder to make the content perfect.

   Add tamarind tomato juice to the pan and allow it to boil along with prawns.

   Leave the mixture until oil oozes out.

   Garnish it with fresh coriander.

Ready to serve!

Nutritional value of Shrimps and Prawns

Prawns and shrimps are an extremely good source of protein, yet are very low in fat and calories, making them a very healthy choice of food.

Although shrimps and prawns have a high cholesterol content, they are low in saturated fat, which is the fat that raises cholesterol levels in the body and is bad for you. For this reason, there is no need to avoid eating shrimps or prawns.

Meat and dairy products are also sources of protein but they tend to be very high in calories and saturated fat. A 4 oz (115 g) portion of shrimps contains almost half the recommended daily protein needed but only contains 112 calories and less than 1g of fat.

Shrimps and prawns do contain a lot of omega-3 fatty acids, but these fatty acids are good for you and help prevent against heart disease, circulatory diseases and many other types of illnesses. These valuable fats lower triglyceride levels and have many other benefits for heart health

Prawns and shrimps also contains high levels of vitamin B12, zinc, iodine, phosphorous, potassium, selenium and iron and have smaller quantities of calcium, magnesium and sodium.

Many of these vitamins are essential for healthy skin, bones and teeth. Prawns are an excellent source of vitamin E.

Most shellfish is naturally low in total fat and saturated fat, and only moderate in cholesterol content. That means it can still fit into a heart healthy diet.

Here’s the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day. It depends on how it is cooked. If it deep fried in oil, baked with butter or cooked in a coconut gravy, then the amount of saturated fats increase, which in turn increase the cholesterol levels.

Here’s the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day.

So, include it in moderation in your diet.