Date and Apple Kheer ( Diabetic Recipe )
by Tarla Dalal
Kheer has always been a part of the indian spread. Times have changed, but kheer continues to find a special place in our meal! over time, several variations of kheer have emerged. Here i present a very healthy version, especially for diabetics a dessert made with apples and dates cooked in low fat milk and sweetened with sugar substitutes. Dates and apples impart their natural sweetness and fibre, while walnuts add crunch and taste to this kheer. Milk has abundant proteins and calcium,and the goodness of apples and dates, of course, needs no explanation!
Date and Apple Kheer ( Diabetic Recipe ) recipe - How to make Date and Apple Kheer ( Diabetic Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup roughly chopped apples
1 tsp sugar
2 cups low-fat milk(99.7% fat free)
2 tsp cornflour dissolved in
1/2 cup low-fat milk
1/4 cup roughly chopped dates (khajur)
2 tsp sugar substitute
For The Garnish
1 tbsp chopped walnuts (akhrot)
- Method
- Combine the apples, sugar and 3/4 cup water in a broad non-stick pan and cook on a medium flame for 4 to 5 minutes, or till the apples are soft, while stirring occasionally.
- Remove from the flame, allow it to cool completely and keep aside.
- Bring the milk to boil in a broad kadhai.
- Add the cornflour-milk mixture, mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
- Add the dates and cook on a slow flame for 5 to 10 minutes, while stirring continuously.
- Remove from the flame and allow it to cool completely.
- Once cooled, add the prepared apple mixture and sugar substitute and mix well.
- Serve chilled garnished with walnuts.
Date and Apple Kheer Video by Tarla Dalal
| Energy | 80 cal |
| Protein | 4.7 g |
| Carbohydrates | 14.5 g |
| Fiber | 1.4 g |
| Fat | 0.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 312.6 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 0.2 mg |
| Folic Acid | 5.8 mcg |
| Calcium | 194.6 mg |
| Iron | 0.4 mg |
| Magnesium | 25.7 mg |
| Phosphorus | 43 mg |
| Sodium | 68.7 mg |
| Potassium | 23.8 mg |
| Zinc | 0.1 mg |