Healthy Koftas in Makhani Gravy

Healthy Koftas in Makhani Gravy

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This dish is specially prepared for calorie conscious North Indian food fans. Take our word for it - these steamed koftas in a nourishing gravy are finger licking! Serve it with whole wheat parathas to make a satisfying meal.


The innovative twist here is the use of red pumpkin and low-fat milk to impart a creamy and thick mouth-feel, very close to authentic makhani fare, without using any butter or cream.

Healthy Koftas in Makhani Gravy recipe - How to make Healthy Koftas in Makhani Gravy

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients


For The Paneer Palak Koftas
1/2 cup blanched and chopped spinach (palak)
1/2 cup grated low-fat paneer (cottage cheese)
2 tbsp rice flour (chawal ka atta)
1/2 tsp finely chopped green chillies
salt to taste

For The Makhani Gravy
3 cups finely chopped tomatoes
1/2 cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
1 tsp grated ginger (adrak)
25 mm (1”) stick of cinnamon (dalchini)
2 cloves (laung / lavang)
1/4 cup red pumpkin (bhopla / kaddu) cubes
1 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp chilli powder
1 tsp dried fenugreek leaves (kasuri methi)
1/2 tsp sugar
salt to taste
1/2 tsp cornflour
1/2 cup low-fat milk , 99.7% fat-free

Method
For the paneer palak koftas

    For the paneer palak koftas
  1. Combine all the ingredients in a deep bowl and mix well.
  2. Divide the mixture into 12 equal portions and shape each portion into an even sized round ball.
  3. Steam the koftas in a steamer for 4 to 5 minutes. Keep aside to cool slightly.

For the makhani gravy

    For the makhani gravy
  1. Combine the tomatoes, onions, garlic, ginger, cinnamon, cloves, red pumpkin and ¾ cup of water in a deep non-stick pan, mix well and cook on a medium flame for 8 to 10 minutes or till the vegetables are soft, while stirring occasionally.
  2. Remove the cinnamon and cloves and discard them. Keep the mixture aside to cool slightly and blend it in a mixer to a smooth mixture.
  3. Heat the oil in a non-stick kadhai and add the cumin seeds.
  4. When the seeds crackle, add the chilli powder and dried fenugreek leaves and sauté on a medium flame for a few seconds.
  5. Add the tomato-onion mixture, sugar and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  6. Dissolve the cornflour in the milk, add it to the gravy and mix well. Cook on a medium flame for another 1 to 2 minutes, while stirring continuously. Keep aside.

How to proceed

    How to proceed
  1. Just before serving, add the paneer palak koftas to the hot makhani gravy, mix gently and cook on a medium flame for 1 minute.
  2. Serve hot.

Handy tips:

    Handy tips:
  1. 2½ cups chopped spinach gives you ½ cup of blanched and chopped spinach.
  2. Squeeze out all the water from the blanched spinach to make koftas.
Nutrient values (Abbrv) per serving
Energy87 cal
Protein3.7 g
Carbohydrates13.8 g
Fiber2.8 g
Fat1.8 g
Cholesterol0 mg
Sodium50.9 mg

Reviews

Healthy Koftas in Makhani Gravy
 on 11 Jun 15 03:42 PM
5

Looks tempting and tastes amazing...Was loved by all.
Paneer Palak Koftas In Makhani Gravy ( Fast Foods Made Healthy Recipe)
 on 26 Nov 12 10:15 AM
5

Steamed Koftas in a rich tomato based low cal gravy. Healthy.
Paneer Palak Koftas in Makhani Gravy
 on 13 Aug 11 12:25 AM
5

perfect recipe come out vert tasty