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Fish Salad(Fresh Fish Kismoor)

Tuesday, October 19, 2010

CALORIE COUNT WITH 500gms. MACKEREL
Total Calories 311.1/Serving
Total Fat 20g.,Saturated Fat 7.5 g.,Polyunsaturated Fat 3.7 g.,Monounsaturated Fat 6.4 g.,Cholestrol 62.5 mg.,Sodium 463 mg.,Potassium 528.3 mg.,Protein 21.4 g.The Carbohydrates 12.3,Dietary Fiber 1.7 g and Sugars 3.1 g.
CALORIE COUNT WITH 500 gms.YELLOW FIN TUNA
Total Calories 209/Serving
Total Fat--6.1 g.,Saturated Fat 4.2 g.,Polyunsaturated Fat 0.4 g.,Monounsaturated Fat 0.8 g.,Cholestrol 48.3 mg.,Sodium 433 mg.,Potassium668.3 mg.,Total Carbohydrates 12.3 g.,Dietary Fiber 1.7 g.,Sugars 3.1 g.,Protein 26.5 g.
INGREDIENTS FOR 6 SERVINGS
500 gms.Raw Fish Fillets(I use Fresh Pomfret/King Fish/Salmon/Mackerel)
200 gms.Shallots(Red Onions) finely minced
1 small bunch Fresh Coriander(Cilantro)Leaves,picked,washed and finely minced
0.25 cup shredded Raw Coconut
5-7 Dried Mangosteen Skins(Kokum/Soley)
1 tsp.Turmeric Powder
Salt to taste
1-2 tbsps.Coconut Oil
FOR GREEN MASALA PASTE
3 tbsps.Dried Coriander Seeds
2-3 tbsps.Lemon Juice
30 gms.Fresh Ginger Root
5-10 hot Green Chillies(according to taste)
1tsp.Turmeric Powder
Grind these in a Mixer /Grinder to a coarse Paste.
METHOD
Wash the Fish clean and cut the Fillets in bite sized Pieces.Rub these with the Turmeric and Salt,cover and keep aside for 15-20 minutes.In a basin mix together the prepared Masala Paste,shredded Raw Coconut,Salt to taste,finely minced Shallots and Coriander Leaves and mix well.
In a flat thick bottomed Vessel place half the prepared Mixture.Lay the Fillets on top and tuck in the Dried Mangosteen Skins(Shells) in between these pieces.Cover with the remaining layer of the prepared Mixture.Drizzle the Coconut Oil evenly on the sides of the Vessel and cover with a tight fitting Lid.Steam over low flame for 15-20 minutes till cooked.Serve hot with Indian Bread.
TIP
If you need to just Steam Fish for a Western Style Fish Salad,wash the Fish Fillets or whole Fish---should be a firm fleshed variety.Rub all over gently with Salt and Lemon Juice.Then steam covered in a Steamer till cooked.Flake with a Fork after removing Skin and if it is a whole Fish,bones as well.Use as desired.

This is a Marathi Konkani Style as was traditionally cooked by Ba-Aaji,my Great Grandma in Saawant Waadi,on the West Coast of India.We still cook this the same way.Light but very tasty this is something that is cooked on a daily basis as we are Goud Saraswat Brahmins and mainly Fish eaters.If you want you can do away with both the Coconut Oil and shredded Coconut---this will reduce the Calories further but I prefer to cook it the way it is because all the Fat gained is well within healthy limits.

  
  Member Comments About This Blog Post:

HEALTHYPRIYA 10/20/2010 12:24AM

    yum, i wish i was ur neighbour, so i can learn by seeing u making it

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NITAINMN 10/19/2010 9:14PM

    Sounds delish Komal:) Thanks for the recipe! mackerel is so good for one....despite the fishy taste!

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SAASHA17 10/19/2010 11:24AM

    YUM!!

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FITNESSFREAK10 10/19/2010 8:40AM

    YOU SEEM TO BE A TERRIFIC COOK ! emoticon

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I'm just a bit Random---sometimes!!

Monday, October 18, 2010

The reason for the query about Shallots was that I wanted to keep these ready so that I could save time cooking Recipes that require crisply browned Shallots.My problem is excess Fat---I use Rice Bran Oil for frying as it is the only Oil that suffers no chemical reaction when heated to high tempratures and besides can be re-used at least 4-5 times after that without a problem for Frying.It also has the added advantage being absorbed far less by the Item being fried than the other Oils.However I've reached a conclusion that in certain things I've got to lump rather than like---so browning and crisping Shallots ---I guess frying these and then Microwaving them spread out on Kitchen Towels is the best Remedy to remove excess Oil!!!Education is sometimes both a Boon and a Curse---a Boon because you learn a lot of new things and gather Knowledge about Life in general---and a Curse because you also learn about the Pitfalls you face daily and need to find ways and means of avoiding them!!!
In my childhood a fat or plump Baby was considered healthy---people loved picking up such Babies and exclaiming over their weight---also pinching their cheeks while cootchie-cooing!!!Those days we had much healthier minds and total strangers would stop and comment and cuddle the cute,fat/plump bundles of Joy!!Today we're suspicious of someone who so much as smiles at a Baby----the Smile is looked with trepidation and alarm!!Both my daughters were very pretty Babies---total strangers would stop us in the Street to pinch their cheeks---it is only now that I wonder if there was any sinister motive in their caresses?
I grew up in the Punjab---the land of Plenty---and Huge appetites!!As a child I drank 3 huge Glasses---special "Punjabi" Glasses as they are called--- of Milk each day---besides eating 2 freshlaid Eggs for Breakfast and Tea,globs of Butter and Ghee---not to forget eating Food---Vegetables and Meats---both dry or Curried Preparations literally swimming in Fat---Lunch and Dinner---daily!!No one was aware of something called "Calories" and if the Ghee didn't form a 0.5" layer on top of the Dal you weren't considered a good Cook---and labelled a bad Hostess to boot!!So since childhood I've been struggling with a huge appetite---Mummy used to stuff all 3 of us with Food at home before taking us out for Lunches or Dinners to her Friends homes---despite having eaten earlier all 3 of us could make decent inroads on the Meal served--much to her Dismay and Chagrin!!
Of course we were extremely active---Games and Athletics in School,long Evening Walks with Daddy daily at a brisk pace,lots of other Physical Activity---remember Gadgets were scarce those days----these helped keep us Fit and Healthy---and despite pigging out like Hog/Sow I weighed barely 90 lbs.----that too because my bones were heavy!!!How Mummy hated hearing that I needed fattening up---and that I was too thin and "Weak"!!!When she used to be badly incensed with me over not putting on weight she'd grumble that if I ate any more---I'd really burst!!In later years when I couldn't shed the weight she'd say that it was all the added mass of earlier years is sticking to my Bones now!!Suffice to say that having borne and birthed 2 babies,all those years of gorging mindlessly without the Physical activity of earlier years is the Culprit here----nothing else!!
I learnt Cooking the old way---when the Sliced or finely minced Shallots,Pureed Tomatoes or smoothly Blended Fresh Yoghurt and Fresh Ground "Masalas" or Spices like Pastes of Ginger-Garlic-Fresh Coriander/Mint Leaves-Green Chillies were browned over gentle heat in lots of Ghee or Peanut/Sesame/Mustard Oil till all the moisture in them dried up and Oil floated on top---formed the base of Vegetable/Legumes and Beans/Cottage Cheese/Egg/Chicken/Meat Curries and today we look for the same taste,colour and aroma using a tenth of the Fat---the entire dish is bound to taste different---those who say that it tastes the same are lying through their Teeth!!Not that all Indian Food is full of Fat---our Daily Diet is very light and Healthy and involves barely a tablespoon or two of Oil for "Phodani/Tadka/Baghaar" or Seasoning various Dishes-----it is the "Special" Dishes that we make while entertaining Guests which cause the real problem!!These require a larger amount of Fat---which being the being the meticulous Cook in following the Recipe to a "T" as I am makes me unsure of the Methods to use while browning my Shallots to perfection---which brings us back to the Question I asked my Friends yesterday!!

  
  Member Comments About This Blog Post:

NITAINMN 10/19/2010 9:20PM

    Hey Komal, as you mentioned for all the foods some of us ate, there was much more natural exercise to work out the calories...like who owned or drove cars for short drives? Gasoline was so expensive! Walking a mile was nothing - today, we take our cars even for a short 3 block distance in the guise of saving time! However, continue to eat the same amounts.... emoticon

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RAGGARWALAX 10/18/2010 10:01PM

    Tough question!!!

Not sure if this would work or if you have already tried this but 2 suggestions are:
1. Maybe microwave them first to dry up the moisture and then fry them after
2. Fry them directly in the pot without any oil and then just add a little oil at a time if they start sticking/burning in the pot

Good luck :-)

Reeta

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NICE125 10/18/2010 9:32PM

  Haha! I can never get that half inch layer of red-yellow-due-to-chillies-and-turm
eric-oil on the top, so I was branded a 'bad'cook from the time I got married. And I agree, simply because I dont like cooking the daily lentil/vegetable/meat dishes in loads of oil/butter.

Happy cooking!!and eating!!

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BOVEY63 10/18/2010 12:22PM

    I can certainly relate to growing up with lots of food (and not the most healthy) while growing up. My maternal grandmother was Italian so we ate a lot of pasta, meatballs (made with both ground beef and pork), lasagna, homemade bread with excess dough fried and sprinkled heavy with sugar, salads with oil-based dressings and so much homebaked goodies. Of course we were always told to eat everything on out plate. I was active too, so when I became an adult and less active the pounds piled on.
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I still love Italian food but now prepare it in a healthier manner, adding more vegetables and fruit and limiting the amount of pasta and meatballs that I eat. It hasn't been easy but seeing positive results does help.
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Have a great day my friend!
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SAASHA17 10/18/2010 11:54AM

    Hey KOmal,

i hear ya on the eating part. I ate so much when i was younger and was pretty decent looking and after coming to the US, i ate and worked out but i still blew up. could be the age, the added stress. baah!!

as for ur shallots, how about arranging the onions on aluminium foil which has been oiled and then sprinkling some on top of the onions and then baking them in the convention oven. i find that always seems to work when i brown onions for my Dum biryani. I usually spray using the PAM or just use a fork to sprinkle the oil on them:)

or one of aunts used to do this ( I never liked it) but drying in the sun...just leaving it in the sun for days (but bring it inside in the night)

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LISANANCY 10/18/2010 11:05AM

    If you get your answers, looks like there is a cookbook in there somewhere. emoticon

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ZANNACHAN 10/18/2010 8:51AM

    I'm sorry that no one was able to come up with a good solution to the shallots issue! I was hoping someone would. Yeah, sometimes we just have to compromise.

It's the specialty foods that are the big problem for me, as well, I'm afraid. Like my mom's pie--it's made with butter and sugar etc. as well as mounded fruit--loaded in calories. And then her pumpkin pie is traditionally topped up with (real) whipped cream. Yum! But boy it's loaded. Fortunately for me, my parents made the decision to reduce fat in their diet when I was very young, so I grew up with a mostly healthy diet, and the few things that they kept that are fully loaded are very special occasion foods that we only get a few times of the year.

Times have certainly changed here, both in attitudes toward food but I think the change in activity is a big part of it. People have gotten to be so sedentary. People rarely walk to work--in fact many of our cities are not pedestrian friendly! They sit at a desk all day, drive home, and sit at home. Add to that the fact that high calorie, high fat foods are much, much cheaper and readily available than they used to be, plus the prevalence of fast foods, and it's no wonder that obesity is a huge problem!

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Getting the PERFECT Crisped,Browned Shallots----Healthily!!!!

Sunday, October 17, 2010

I'm not too fond of Cooking nor do I think I'm that great a Cook---but guess that damn Art's in my DNA---I come from a long line of Fantabulous Cooks---on both sides---Mother's and Father's!!I am a funny mix of my Indian and Western Star Charts---according to the Indian I'm a Gemini---so outgoing and friendly-----according to the Western one a Virgo---hence practical and meticulous!!Not a bad combination to be but highly irritating if I want to do something in a hurry---I'm my own worst enemy!!!
Now I love Intercontinental Food----basically I grew up on Soups,Roasts and such-----while Sudhir loves Indian Food above all---so traditional Food is what we eat daily.Basically Indian Food is a very healthy option---but addition of Cream and Ghee in large Quantities has turned it into a High Calorie Style---influenced as it is with the Mughalai Style of Cooking!!!The problem here is the amount of Fat I need to use----I have literally pared it down to the bare minimum---but still certain Recipes need Fat---specially when you need Brown and Crispy Shallots---so crisp as to be crushed into a coarse Powder---or the Dish does not reach the mark----what does one do???
One alternative is spraying a Pyrex Deep Dish with Pam's and spreading the thinly sliced strips of separated layers of the Shallots evenly on the Bottom---and spraying some more Pam's on top---and roasting it 5 minutes with 1-2 minutes breaks to turn these Strips around in between for about 15-20 minutes totally at 180 degrees Celsius---to get the desired results---not very Environment friendly considering the amount of Electricity used!!A very slow Process---and expensive too!!Another method is to separate all the Layers of the Shallot Strips and dip these in hot ,boiling Oil and when these brown, spreading them out on a layer of Kitchen Towels spread over old Newspapers------I also put these Shallots on a fresh layer of Kitchen Towels and Microwave on "High Heat" for 1-2 muntes to remove excess Fat----because Indian Food is first seen,smelt and then tasted---so it's got to be Good---or straight into the Trash Can---I hate wastage of Food---I consider it a Sin to do so!!!
Another Alternative is to grind the Raw Shallots and steam them first.Then cook these on High Heat till all the Moisture and Juice in these evaporates.Now turn down the flame to low and add Oil by the Tablespoonfuls----as when needed till the Shallots brown and the Oil shows at the sides---but this certainly has an adverse effect on the taste---the slightly Oniony flavour comes through--and the Base Curry remains a bit soggy---unlike in the deep fried ones!!
It is these Strips that form the Base of many a tasty Dish----and hence a problem if the exact degree of Colour and Aroma isn't achieved!!!Can anyone show me a healthier way to do this??

  
  Member Comments About This Blog Post:

RAJASHREE108 10/19/2010 12:40PM

    My mother in law used to chop onions real thin and long and then spread them out in the sun on a old sari ntil they were all dried out. Then she would bottle them up and use very little oil to brown them and they were always very crispy. She used them in the chivda. (I have to as her to make it again when I go there next month).



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ZANNACHAN 10/17/2010 6:49PM

    Only advice I can think of is to consider not only how much fat you use, but also what kind of fat? Is it possible to deep fat fry them in a healthier fat? It's not great, but we do need some fat in our diet and it's better if it's the healthier, polyunsaturated fats.

I'm not really a good person to ask, though. I hate cooking and while I can cook, I don't know enough about the underlying logic in cooking to modify recipes well. I mean, I can substitute lean beef for fattier cuts and things like that, but my husband is the one for modifying recipes. And even then, some things just work better when browned in butter. So we still use butter when we make them--we just limit how often we make those dishes.

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RAGGARWALAX 10/17/2010 6:24PM

    Hello Komalji - I don't consider myself a great cook either but do whatever I need to do to feed the family. In fact my DH is probably a better cook than me in some dishes but he does not do all of the cooking in the house (unfortunately!!)

I would be curious to find out how much oil you typically use in any of the methods that you have mentioned and what kind of oil do you use? We all need fat in our diets so are you normally exceeding the maximum levels and that is why you are trying to reduce it?

Just wondering :-)

Reeta



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DRASADAF 10/17/2010 2:59PM

    emoticon emoticon

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BOVEY63 10/17/2010 11:27AM

    No help here - cooking has never been one of my top talents. I'm lucky to have boys who like simple foods.

Good luck!

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Goat Meat Curry---Kolhapur Style

Sunday, October 17, 2010

THIS IS A RECIPE FOR AN ENTIRE MEAL AND SERVES 6
1)FOR GREEN MASALA PASTE
50 gms.Fresh Ginger Root ,peeled
5o gms.Garlic Flakes ,peeled
5-10 hot Green Chillies(According to taste)
1 small Bunch Fresh Coriander (Cilantro)Leaves,picked and washed
Grind all above Ingredients together to a fine Paste
2)THE SHALLOT-DRY COCONUT THICKENER
100 gms. Shallots sliced fine lengthwise in Strips
0.5 cup Dry Shredded Coconut
0.5tbsp.Sesame Oil
First dry roast the Shallot strips till the Juice dries up.Then add 0.5 tbsp.of Sesame Oil and continue Roasting on low flame till brown and crisp.Keep aside and dry Roast the Shredded Dry Coconut till crisp and golden.Cool to room temprature and grind together to as fine a Powder as possible.
3)GARAM MASALA POWDER
2tbsps.Coriander Seeds
1 tbsps.Sesame Seeds
2" piece Cinnamon Bark(Daalchini/Taj)
15 whole Pepper Corns(Kaali Miri/Kaali Mirch)
5 whole Cloves(Lavang/Laung)
3 Blades of Mace(Jaipatri/Javitri)
3 Green Cardamoms(Hirvi Velchi/Chhoti Ilaichi)
2 Black Cardamoms(Masala/Kaali Velchi/Badi/Doda Ilaichi)
2 whole Star Anise(Baadyaan/Badam Phool)
2 Bay Leaves(Tamaal Patra/Tez Patta)
1tsp.Carraway Seeds(Shahi Jeera/Kaala Jeera)
1tsp.Lichen(Dagad Phool/Stone Flower)
1 tiny piece Nutmeg(Jaiphal)size of 1 whole Chick Pea
Dry roast each Spiceseparately on low flame till crisp and Aromatic.Powder and keep ready.
4)OTHER INGREDIENTS
1kg.Goat Meat (Leg/Shank)
300gms.Shallots(Red Onions),finely minced
200gms.Ripe Tomatoes,Pureed
3tbsps.Coriander-Cumin Powder
3 tbsps.Red Chilli Powder
1tsp.Turmeric Powder
1 tsp.Asafoetida(Hing)Powder
Salt to taste
2 tbsp.Sesame Oil
SHALLOT SALAD
250 gms.Shallots(Red Onions)
200gms.Plain Yoghurt
3-5 hot Green Chillies
20 Sprigs Fresh Coriander Leaves ,picked,washed and finely minced
0.5 tsp.Granulated Sugar
Salt to taste
Combine all Ingredients together and cover.Keep in 'Fridge to chill till required.
INDIAN BREAD---CHAPATTIES/PARATHAS
2 cups Whole Wheat Flour
1 pinch Salt
1.5 tbsp.Sunflower Oil
Water to bind
Pam Spray
Mix the pinch of Salt with the Flour.Make a well in the centre of the Flour and add Water little by little to form a pliable Dough.Cover with a lid and allow to rise for 10-15 minutes.Divide into 18-20 balls.Roll out into 3" diameter rounds and smear with a few drops of Oil.Fold into desired shape.Sprinkle a little Flour on the Rolling Board and Pin and lightly roll out 0.5" thick Squares/Triangles/Rounds.Spray a Griddle with Pam Spray and roast on both sides till cooked and browned crisply.Repeat the process till all the Chapaties/Paratha are made.
METHOD
Cut the Meat into 1 " pieces and wash clean.In a deep Basin combine the Meat,Green Masala Paste,Coriander-Cumin Powder,Turmeric Powder,200gms.of finely minced Shallots ,Tomato Puree and Salt to taste.Mix well, cover and marinate for 30 minutes.
Heat the Sesame Oil in a Pressure Cooker and lower flame.Add the Asafoetida Powder and 30 seconds later add the 100gms.finely minced Shallots.Fry on medium flame till crisp and brown.Add the Red Chillie Powder and fry for 30 seconds more.Add the marinated Meat and 2-3 cups of Water.Cover with Lid and Pressure cook for 2 whistles.Allow Pressure to subside and then open Lid.Sprinkle in the Coconut- Shallot coarse Powder and Garam Masala Powder into the cooked Meat and stir to mix well.There should be no lumps.Now simmer covered for a further 5-10 minutes till well assimilated.Adjust the Salt to taste if needed.Garnish with finely chopped Fresh Coriander Leaves and serve hot with Shallot Salad and Indian Bread or hot Steamed Rice.


If served with Indian Bread(3 Chapaties) each,the Calorie Count is 663 Calories of which: 26 g. Total Fat----8.7 g.Saturated Fat,6 g. Polyunsaturated Fat,8.4 g Monounsaturated Fat,111 mg.Cholestrol----Sodium 570 mg. ,Potassium 1361 mg.---Total Carbohydrates 68 g.,Dietary Fiber 9 g. Sugar 2.3 g.---Protein 46 .7g.
You'll have to find out the Calories for the Rice---I prefer this with Chapaties or Parathas---it makes for a good "Cheat" Meal once in a while!!!

  
  Member Comments About This Blog Post:

FITNESSFREAK10 10/17/2010 8:38AM

    YUMMY & MOUTH WATERING ! emoticon

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MESSENE 10/17/2010 7:50AM

    emoticonSo Yummy! I have just got to try this! emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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STEVE1405 10/17/2010 3:43AM

    Looks fantastic

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Divine Blessings

Thursday, October 14, 2010

Goddess Shanta Durga has an abode or "Matth" as we call it---opposite the timelessly serene Ban Ganga Tank near the ancient "Baalukeshwar (The Lord made of Sand)Temple.Legend has it that this Tank was created by Lord Rama on his way to Lanka to rescue His Consort Sita.Lord Rama shot an arrow into the Sands besides the beach and a Spring of Fresh,Sweet Water gushed up----Lord Rama formed a "Shiv Lingam" from the Sand and propitiated and worshipped Lord Shiva using this Sweet Water.Till today the Spring is still active---each year the Water is drained from the Tank and the bottom scrubbed clean----when the Cork is removed in the morning after the scrubbing---the Water gushes back in with such force that the huge Tank becomes full by Noon!!!We believe that this extremely ancient part of the City is the most hallowed and spiritual place in all Mumbai---even today Time stands still here---it still retains it's Past in it's Present!!The Centuries in passing have left their mark---but the original Flavour still survives!!This entire area belongs to our Goud Saraswat Community and is governed by the GSB Trust.
The Goddess Shanta Durga is worshipped all through the 24 hours for a period of 9 Days and Nights twice a Year---once in the month of "Maagh" and the second time in the month of "Ashwin" which is going on now.During this period various Religious Ceremonies are performed---and many married women seek Her Blessings to grant them precedence in leaving this Mortal World before their husbands---decked like newly wed Brides.Since our Wedding Anniversary fell during this sanctified Period I wanted both of us to get Her Blessings as a couple---but didn't want to ask Sudhir to come along when I offered her the customary 9 yard Silk Sari and Blouse piece with Flowers,Rice and Coconuts---I wanted it to come from him that he'd accompany me there and participate in presenting the Offering---and finally this morning it did!!!
He not only accompanied me but also lingered on in the Matth without his customary impatience and gave me the complete Freedom to linger in the hallowed,peaceful and serene Ambience for as long as I wanted!!This morning was a dream come true---I'm feeling so happy and blessed---and so is he!!This was the way I wanted to celebrate our 40th. Anniversary---and today my dream came true!!!!

  
  Member Comments About This Blog Post:

ANU_20 10/15/2010 12:55AM

    Truly wonderful!!! :)

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ZANNACHAN 10/14/2010 9:30PM

    Wonderful! I'm glad that you got your wish.

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RAJASHREE108 10/14/2010 7:10PM

    What a wonderful blessing!

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SAKHAR74 10/14/2010 3:42PM

  I love you, Ma.

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