Paneer Palak Koftas in Makhani Gravy

Paneer Palak Koftas in Makhani Gravy

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Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. 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. The koftas are also steamed instead of deep-fried.

Paneer Palak Koftas in Makhani Gravy recipe - How to make Paneer Palak 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
1/2 cup grated low-fat paneer
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 bowl and mix well.
  2. Divide the mixture into 12 equal portions and shape each portion into even sized round balls.
  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.
  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
Paneer Palak Koftas in Makhani Gravy (Low calorie recipe) Video by Tarla Dalal

Reviews

Paneer Palak Koftas in Makhani Gravy
 on 19 Aug 17 12:40 PM
5

Tasty and healthy.
Tarla Dalal
21 Aug 17 08:33 AM
   Hi, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them... Happy Cooking !!
Paneer Palak Koftas in Makhani Gravy
 on 15 Jun 17 07:25 PM
5

what can be use instead of rice flour
Tarla Dalal
16 Jun 17 04:14 PM
   2 tbsp of besan (Bengal gram flour) can be used.
Paneer Palak Koftas in Makhani Gravy
 on 29 May 16 08:27 AM
5

This is a very tasty and healthy combination of palak and tomato gravy. Must try.
Tarla Dalal
30 May 16 03:09 PM
   Hi Sangeeta, let us know how the Paneer Palak Koftas in Makhani Gravy recipe came out.
Paneer Palak Koftas in Makhani Gravy
 on 07 Aug 14 03:42 PM
5

Healthy non-fried koftas in a nourishing gravy without the use of any butter or cream. Just 1 teaspoon of oil used to get health and taste in a bowl together.
Paneer Palak Koftas in Makhani Gravy
 on 26 Nov 12 10:14 AM
5

Steamed Koftas in a rich tomato based low cal gravy. Innovative healthy recipe.