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.
Healthy Koftas in Makhani Gravy recipe - How to make Healthy Koftas in Makhani Gravy
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
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 makhani gravy
How to proceed
Handy tips:
For the paneer palak koftas
- 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
- 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
- How to proceed
- Just before serving, add the paneer palak koftas to the hot makhani gravy, mix gently and cook on a medium flame for 1 minute.
- Serve hot.
Handy tips:
- Handy tips:
- 2½ cups chopped spinach gives you ½ cup of blanched and chopped spinach.
- Squeeze out all the water from the blanched spinach to make koftas.
Nutrient values per serving
| Energy | 87 cal |
| Protein | 3.7 g |
| Carbohydrates | 13.8 g |
| Fiber | 2.8 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 1723 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 39.6 mg |
| Folic Acid | 64.9 mcg |
| Calcium | 153.1 mg |
| Iron | 1.5 mg |
| Magnesium | 42.5 mg |
| Phosphorus | 56 mg |
| Sodium | 50.9 mg |
| Potassium | 255.1 mg |
| Zinc | 0.2 mg |
Outbrain
Looks tempting and tastes amazing...Was loved by all.
Steamed Koftas in a rich tomato based low cal gravy. Healthy.
perfect recipe come out vert tasty