Healthy Koftas in Makhani Gravy
by Tarla Dalal

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.

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

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

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

For the makhani gravy

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.
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.
Heat the oil in a non-stick kadhai and add the cumin seeds.
When the seeds crackle, add the chilli powder and dried fenugreek leaves and sauté on a medium flame for a few seconds.
Add the tomato-onion mixture, sugar and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
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