Bihari Chura Lau

Bihari Chura Lau is a comforting and nutritious dish made from flattened rice and bottle gourd, seasoned with spices for a delightful midnight snack. This gluten-free recipe is perfect for satisfying late-night cravings while keeping it light and healthy.

Ingredients

• Flattened rice (chura) - 100 grams
• Bottle gourd (lau) - 200 grams, peeled and diced
• Onion - 1 medium, thinly sliced
• Green chili - 1, slit
• Mustard oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Soak the flattened rice (chura) in water for about 10 minutes, then drain and set aside.
2. In a pan, heat the mustard oil over medium heat until it starts to smoke slightly.
3. Add the cumin seeds and let them sizzle for a few seconds until aromatic.
4. Add the sliced onion and green chili, sautéing until the onions turn golden brown.
5. Stir in the diced bottle gourd and add turmeric powder and salt. Cook for about 5-7 minutes until the bottle gourd is tender.
6. Add the soaked and drained flattened rice to the pan, mixing well to combine all ingredients.
7. Cook for an additional 2-3 minutes, stirring occasionally, to allow the flavors to meld together.
8. Remove from heat and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 230
• Protein: 4 g
• Carbs: 45 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Low in calories, making it a great midnight snack option.

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