Ingredients:
- 4 green chilies (hari mirch, more or less may be used depending on taste preferance.)
- 5 garlic cloves (lehsan, chopped)
- 3 tbsp coriander (hara dhania, chopped, for garnish) or 3 tbsp cilantro leaves (hara dhania, chopped, for garnish)
Directions:
- Take the bitter gourds and peel off the skin. Cut each bitter gourd longways and de-seed them. Sprinkle salt all over the bitter gourds to cover them well with salt. Set aside for at least 3 hours (overnight if possible.).
- Put the turmeric powder ,garlic,salt, chili powder, ground coriander,1 cup water and keema in a heavy based pot. cook for 20 to 25 minutes, or until the meat is cook. allow to cool it.
- Now add sliced onions,cumin seeds,coriander seeds,tomatoes and green chillies.Fill each bitter gourd with the minced chicken. Then sew the bittergourds with thread and a needle, so they do not open while frying. In a karai, heat the oil and fry bittergourds in oil on medium heat until they turn golden.
- Add bitter gourds in remaining keema with oil and simmer for another five minutes on low heat.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 394.95 Kcal (1654 kJ) | ||
| Calories from fat | 214.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.79g | 37% | |
|---|---|---|---|
| Cholesterol | 44.25mg | 15% | |
| Sodium | 5803.74mg | 242% | |
| Potassium | 1262.07mg | 27% | |
| Total Carbs | 29.04g | 10% | |
| Sugars | 12.85g | 51% | |
| Dietary Fiber | 8.22g | 33% | |
| Protein | 20.38g | 41% | |
| Vitamin C | 179mg | 298% | |
| Iron | 2.6mg | 14% | |
| Calcium | 119.4mg | 12% | |
| Amount Per 100 g | |||
| Calories | 79.47 Kcal (333 kJ) | ||
| Calories from fat | 43.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.79g | 37% | |
|---|---|---|---|
| Cholesterol | 8.9mg | 15% | |
| Sodium | 1167.78mg | 242% | |
| Potassium | 253.94mg | 27% | |
| Total Carbs | 5.84g | 10% | |
| Sugars | 2.58g | 51% | |
| Dietary Fiber | 1.65g | 33% | |
| Protein | 4.1g | 41% | |
| Vitamin C | 36mg | 298% | |
| Iron | 0.5mg | 14% | |
| Calcium | 24mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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