Karela Tikki (Diabetic Snack) Video of Tarla Dalal

Karela Tikki (Diabetic Snack) Video of Tarla Dalal

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Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Combine karela with carrots and low - fat paneer to make these surprisingly delicious tikkis.

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Recipe Description for Karela Tikkis, Bitter Gourd Tikki Recipe

Ingredients

For Karela Tikkis
1/2 cup grated bitter gourd (karela) , unpeeled
salt to taste
3/4 cup grated carrot
3/4 cup boiled and coarsely mashed green peas
1/2 cup crumbled low fat paneer (cottage cheese)
2 tbsp finely chopped coriander (dhania)
1/2 cup quick cooking rolled oats
1 tsp green chilli paste
1 tbsp lemon juice
1 1/2 tsp peanut oil or for greasing and cooking

For The Garlic Tomato Chutney
1 1/2 tbsp finely chopped garlic (lehsun)
1 cup finely chopped tomatoes
1 tsp oil
1/4 cup finely chopped spring onions whites
2 whole dry kashmiri red chillies , soaked and finely chopped
salt to taste
1 tbsp finely chopped coriander (dhania)
1 tbsp finely chopped spring onion greens

Method

For karela tikkis

1. Apply a little salt to the bitter gourd, mix well and keep aside for 2 to 3 minutes. Squeeze and keep the water aside. This water can be used as given in the handy tip.
2. Combine the bitter gourd, carrot, green peas, paneer, coriander, oats, green chilli paste, lemon juice and salt in a bowl and mix well.
3. Divide the mixture into 16 equal portions and shape each portion into 50 mm. (2”) flat round tikkis.
4. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
5. Place 8 {span class="bold1"}karela tikkis{/span} and cook them, using ½ tsp of oil, till they turn golden brown in colour from both the sides.
6. Repeat step 4 and 5 to cook 8 more {span class="bold1"}karela tikkis{/span}. Keep aside.

For the garlic tomato chutney

1. Heat the oil in a broad non-stick pan, add the garlic and spring onion whites and sauté on a medium flame for 1 to 2 minutes.
2. Add the red chillies, tomatoes, salt and 1 tbsp water, mix well and cook on a slow flame for 3 to 4 minutes, while stirring continuously and lightly mashing with the back of a spoon.
3. Switch of the flame, add the coriander and spring onion greens and mix well.

How to serve karela tikkis

1. Serve the {span class="bold1"}karela tikkis{/span} hot with garlic tomato chutney.

Handy tips:

1. While grating the bitter gourd, start grating without peeling and avoid including white portion and seeds inside it.
2. You will benefit from drinking the water squeezed from the karela as well. To cut its bitter taste, mix with a glass of water or tomato juice.

Nutrient values per tikki

Energy

75 kcal

Protein

3.6 gm

Carbohydrates

11.5 gm

Fat

2.4 gm

Fibre

2.5 gm

Vitamin A

410.4 mcg

Vitamin C

14.5 mg

See step by step images of Karela Tikkis, Bitter Gourd Tikki Recipe

RECIPE SOURCE : Diabetic Snacks