Sri Lankan Chicken curry (Kukul Mas curry)

Sri Lankan Chicken curry

There are few ways to make Sri Lankan chicken curry and one is cook with water and other cook with coconut milk. All the ingredients can add to the chicken and cook as one style. Other way, it can start cooking with oil and end with water or coconut milk. Chicken is high protein and famous in Sri Lanka. Without any religious different most of the people eat Chicken in Sri Lanka. Chicken curry can eat with Rice, bread, noodles, coconut roti, string hoppers, hoppers, pittu, milk rice, or with any other roti type. It is important to have red chili power, turmeric power, curry power, pandon, curry leaves, onions, garlic, green chilies, lemongrass, tomato, ginger, tamarind, cinnamon, cardamon, cloves, mustard, to make Sri Lankan chicken curry. when it is cooked chicken curry, based on the area some differences can see and Jaffna Chicken curry is different from Sri Lankan chicken curry as it is required different ingredients. Other than the chicken curry, there are deviled chicken, fried chicken and etc.

Malu mirisata (Spicy Fish curry)

Malu Mirisata (spicy fish curry) 

Sri Lanka as a Island, there are different types of fish around the country. Linna, para, tuna (Kelawalla/Balaya), Seer fish( thora malu) , Alaguduwa, kumbalawo, Gal malu, thalapath are some of the famous fish that can use to make spicy fish curry. First need to clean the fish well by washing and remove the unwanted parts from the fish. then make pieces and keep it side. There are few different ways to make the spicy fish curry. one method is to add all the ingredients with the fish and cook with water. Other method is make the gravy first and add the fish at the end to the gravy and cook. Also some time it is cooking with water and coconut milk together as well. it is important to have red chili power, goraka, salt, turmeric power, curry power, curry leaves, tomato, fenugreek, pandan leaves, onion, garlic, green chili, cinnamon, cardamon, cloves, to make the curry. Goraka is an important spicy to add when it is cooking fish curry. Other than that fish curry can make as Malu sudata/ Kirata or as malu ambultiyal or kiri Malu likewise. Fish is high with protein and it is important nutrition to have. Sri Lankans eat fried fish, fish curry, fish as dry dish, and etc methods. 

Potato Curry-Sri Lankan Style

Sri Lankan Potato curry (ALA HODI)

Ingredients: 
boiled potato (each potato cut into 4 pieces )
Turmeric power
fenugreek 3 pinch/ 1/3 tbs
curry leaves
pandan leaves
cinnamon stick
cardamon 2
cloves 2
thick coconut milk
onion
garlic 
green chili 

Method: add all the ingredients with coconut milk to a pan and keep on the cooker and keep stirring. add potatoes and keep stirring until the gravy become little thick. when the bubbles come can switch off the cooker. 

Health benefits of Potato: 
one medium size skinned potato (173g) has much nutrients such as, 
Calories: 161
Fat: 0.2 grams
Protein: 4.3 grams
Carbs: 36.6 grams
Fiber: 3.8 grams
Vitamin C: 28% of the RDI
Vitamin B6: 27% of the RDI
Potassium: 26% of the RDI
Manganese: 19% of the RDI
Magnesium: 12% of the RDI
Phosphorus: 12% of the RDI
Niacin: 12% of the RDI
Folate: 12% of the RDI


Potatoes  contain flavonoids, carotenoids and phenolic acids. it is reduce the risk of chronic diseases like heart disease, certain cancer and diabetes. It may improve  the blood sugar control. It may improve the digestive health. Potato is gluten free and it is incredible filling. 

Mukunuwenna Mallum

Mukunuwenna mallum

Ingredients:
mukunuwenna slickly chopped
Onion -1
garlic- 3-4
green chili- 1
salt 1/2 tsp
oil 2 tsp
grated coconut  handfull
turmeric power 1/2 tsp
Black pepper 1/3 tsp

Method:
Add mukunuwenna, garlic, onion, salt, turmeric powder, green chili, and grated coconut to a bowl and mix well. keep pan on the cookery and add some oil and then when it is heat add mustard seeds and then the mixture. cook about 3 -5 minutes.

Amu Karawila sambol (Fresh Better Guard salad)

Amu Karawila sambol (RAW) (Fresh Better guard salad)

Benefits:
control the blood sugar level and good for diabetic patients
Lower bad cholesterol level
glowing skin
Lustrous Hair
cleans the liver
curves hangover
helps in weight loose
boost Immune system
good for eyes

Ingredients for Amu Karawila sambol:
Better guard 1 (Slightly cut)
Salt
tomato
black pepper
Freshly grated coconut
green chili
Onion
Lime juice

Mix everything together and eat with rice!

Nutritional Value of Bitter Gourd

According to the USDA, 100 grams of bitter gourd has about 34 calories with 13 milligram sodium, 602 grams potassium, 7 grams total carbohydrate and 3.6 grams protein.

Pathola Sambol (Snake gourd Sambol)

Pathola sambol
Pathola (Snake Gourd) is one of the healthy vegetable available in Sri Lanka. This can cook in different ways but Pathola sambol is a fresh dish which is more healthy. It can serve with steam rice.

Binomial name
Trichosanthes cucumerina

strength of the immune system, reduce fevers, detoxify the body, improve the digestive processes of the body, increase hydration in the body, treat diabetes, boost the strength and quality of the hair, and aid in weight loss.

Health Benefits:
Strength of the immune system, detoxify the body, increase the hydration of the body, treat diabetes, improve the quality of the hair, reduce fevers, and weight loss.

Nutrition facts:
High in fiber, Vitamins, Minerals, Protein and small level calories.

Ingredients for Sri Lankan snake gourd sambol:
Pathola (Snake Gourd) - 250g- finely sliced
Maldive fish( optional) -1 tea spoon
Salt- 1/4 tea spoon or based on the taste
Black pepper - 1/2 tea spoon
Onion- 1 chopped or sliced
Green Chili- one chopped
Freshly grated coconut - hand full
Lime juice- 1/2 lime or based on the taste

Method: Mix all ingredients together!

Carrot Sambol

Carrot Sambol
Ingredients
Fresh carrots (peeled and cleaned)
onions
salt
green chili
fresh coconut
Lime juice

Carrot is one of the healthiest vegetable in the planet and Sri Lankans make fresh carrot Sambol. This is serving with the steam rice. carrot high with vitamin A. other than that Carrot has much health benefits such as cancer prevention, anti aging, beautiful skin, improves vision,healthy skin, prevent infection, prevent heart disease, cleaning the body and etc.

Carrot curry is also famous in the Sri Lankan side dishes. But fresh carrot sambol is much better as it is eating without any cooking or heating the vegetable.