Qeema Baray Karelay (Bitter gourd stuffed with mince meat)

Nutritional Benefits:

Bitter gourds are very low in calories but dense with precious nutrients.  It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folic acid, zinc, phosphorus, manganese, and has high dietary fiber.  It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.The regular intake of bitter gourd can prevent many complications brought about by diabetes.



Ingredients:

• 1/2 kg : Chicken Mince
• 2 : Green Chillies
• 1 large : Onion
• 4 cloves : Garlic
• 1 tbsp : Ginger Paste
• 1 tsp : Whole cumin seeds
• 3 tbsp : Fresh coriander
• 1 tsp : Pomegranate powder
• 1 tsp : salt
• 1 1/2 tsp : Chilli powder
• 1/2 tsp : Turmeric powder
• 1/2 tsp : Whole dry corriander seeds
• 2 large : Fresh tomatoes
• 1 tsp : Vinegar
• Oil : as needed

Directions - step 1

Cut bitter gourd from the centre and take seeds out of it. Marinate them with two tsp of salt and put in to a stainer for at least three hours. Then squeeze each bitter gourd with hands to let its water out of it. Then wash them with water for two to three times to make sure that no salt is left in them. Put them again in the stainer for some time before filling them.

Directions - step 2

Wash minced chicken and put in to a stainer for some time. Fry onion in a non-stick pan till it becomes light golden. Then add garlic and ginger in to it. Add cumin seeds, chilli powder and turmeric powder in to it. Add one tomato and stir until it becomes tender. Add minced chicken along with green chillies, vinegar, pomegranate powder, coriander seeds and salt. Stir it until oil comes at the end of the pan. Add other tomato and fresh coriander in to it and stir for five minutes. It is ready to be stuffed in bitter gourd.


Directions - step 3

1. Stuff each bitter gourd with cooked minced chicken. Tie it with thread.
2. Put them in a non-stick pan on a low flame along with very little oil with lid on it.
3. Keep changing sides from time to time.
4. They are ready once their colour becomes dark brown.

Another way to cook them is in the oven. Preheat oven at 250 degrees centigrade for 15 minutes. Grease oven tray with oil and arrange stuffed bitter gourd on it along with a foil. Put this tray in to the oven for at least one hour. Keep checking it during this time and change the sides as needed.